What Training Have You Done Today?

[Sakly]

CTC again today.
No fuzzing around with tech stuff, worked well from the start.
No rolling starts this time, much better working for me, even with my slow and weak starts. Not helpful to have 24 of them, but satisfied with the result for now.
Can't get good sleep with the heat and humidity, recovery isn't good as it should.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
8:00.0	2,573m	1:33.2	431	1784	35	167
0:20.0	110m	1:30.9	466	1903	36	150
r: 0:10	26m						
0:20.0	109m	1:31.7	453	1859	39	162
r: 0:10	29m						
0:20.0	109m	1:31.7	453	1859	36	167
r: 0:10	27m						
0:20.0	108m	1:32.5	441	1817	36	170
r: 0:10	23m						
0:20.0	108m	1:32.5	441	1817	36	169
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	33	170
r: 0:10	30m						
0:20.0	107m	1:33.4	429	1775	36	171
r: 0:10	30m						
0:20.0	108m	1:32.5	441	1817	36	171
r: 2:00	47m						
0:20.0	111m	1:30.0	479	1947	33	153
r: 0:10	33m						
0:20.0	108m	1:32.5	441	1817	33	163
r: 0:10	30m						
0:20.0	107m	1:33.4	429	1775	33	167
r: 0:10	24m						
0:20.0	106m	1:34.3	417	1734	36	169
r: 0:10	31m						
0:20.0	105m	1:35.2	405	1694	33	171
r: 0:10	26m						
0:20.0	104m	1:36.1	394	1654	33	171
r: 0:10	24m						
0:20.0	105m	1:35.2	405	1694	36	172
r: 0:10	30m						
0:20.0	106m	1:34.3	417	1734	36	172
r: 2:00	42m						
0:20.0	109m	1:31.7	453	1859	36	150
r: 0:10	30m						
0:20.0	109m	1:31.7	453	1859	36	164
r: 0:10	26m						
0:20.0	107m	1:33.4	429	1775	36	169
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	33	171
r: 0:10	28m						
0:20.0	105m	1:35.2	405	1694	36	173
r: 0:10	27m						
0:20.0	106m	1:34.3	417	1734	36	173
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	36	174
r: 0:10	30m						
0:20.0	108m	1:32.5	441	1817	36	174

[winniewinser]

CTC again today.
No fuzzing around with tech stuff, worked well from the start.
No rolling starts this time, much better working for me, even with my slow and weak starts. Not helpful to have 24 of them, but satisfied with the result for now.
Can't get good sleep with the heat and humidity, recovery isn't good as it should.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
8:00.0	2,573m	1:33.2	431	1784	35	167
0:20.0	110m	1:30.9	466	1903	36	150
r: 0:10	26m						
0:20.0	109m	1:31.7	453	1859	39	162
r: 0:10	29m						
0:20.0	109m	1:31.7	453	1859	36	167
r: 0:10	27m						
0:20.0	108m	1:32.5	441	1817	36	170
r: 0:10	23m						
0:20.0	108m	1:32.5	441	1817	36	169
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	33	170
r: 0:10	30m						
0:20.0	107m	1:33.4	429	1775	36	171
r: 0:10	30m						
0:20.0	108m	1:32.5	441	1817	36	171
r: 2:00	47m						
0:20.0	111m	1:30.0	479	1947	33	153
r: 0:10	33m						
0:20.0	108m	1:32.5	441	1817	33	163
r: 0:10	30m						
0:20.0	107m	1:33.4	429	1775	33	167
r: 0:10	24m						
0:20.0	106m	1:34.3	417	1734	36	169
r: 0:10	31m						
0:20.0	105m	1:35.2	405	1694	33	171
r: 0:10	26m						
0:20.0	104m	1:36.1	394	1654	33	171
r: 0:10	24m						
0:20.0	105m	1:35.2	405	1694	36	172
r: 0:10	30m						
0:20.0	106m	1:34.3	417	1734	36	172
r: 2:00	42m						
0:20.0	109m	1:31.7	453	1859	36	150
r: 0:10	30m						
0:20.0	109m	1:31.7	453	1859	36	164
r: 0:10	26m						
0:20.0	107m	1:33.4	429	1775	36	169
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	33	171
r: 0:10	28m						
0:20.0	105m	1:35.2	405	1694	36	173
r: 0:10	27m						
0:20.0	106m	1:34.3	417	1734	36	173
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	36	174
r: 0:10	30m						
0:20.0	108m	1:32.5	441	1817	36	174

Wow....great effort there Sascha.

[Sakly]

CTC again today.
No fuzzing around with tech stuff, worked well from the start.
No rolling starts this time, much better working for me, even with my slow and weak starts. Not helpful to have 24 of them, but satisfied with the result for now.
Can't get good sleep with the heat and humidity, recovery isn't good as it should.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
8:00.0	2,573m	1:33.2	431	1784	35	167
0:20.0	110m	1:30.9	466	1903	36	150
r: 0:10	26m						
0:20.0	109m	1:31.7	453	1859	39	162
r: 0:10	29m						
0:20.0	109m	1:31.7	453	1859	36	167
r: 0:10	27m						
0:20.0	108m	1:32.5	441	1817	36	170
r: 0:10	23m						
0:20.0	108m	1:32.5	441	1817	36	169
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	33	170
r: 0:10	30m						
0:20.0	107m	1:33.4	429	1775	36	171
r: 0:10	30m						
0:20.0	108m	1:32.5	441	1817	36	171
r: 2:00	47m						
0:20.0	111m	1:30.0	479	1947	33	153
r: 0:10	33m						
0:20.0	108m	1:32.5	441	1817	33	163
r: 0:10	30m						
0:20.0	107m	1:33.4	429	1775	33	167
r: 0:10	24m						
0:20.0	106m	1:34.3	417	1734	36	169
r: 0:10	31m						
0:20.0	105m	1:35.2	405	1694	33	171
r: 0:10	26m						
0:20.0	104m	1:36.1	394	1654	33	171
r: 0:10	24m						
0:20.0	105m	1:35.2	405	1694	36	172
r: 0:10	30m						
0:20.0	106m	1:34.3	417	1734	36	172
r: 2:00	42m						
0:20.0	109m	1:31.7	453	1859	36	150
r: 0:10	30m						
0:20.0	109m	1:31.7	453	1859	36	164
r: 0:10	26m						
0:20.0	107m	1:33.4	429	1775	36	169
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	33	171
r: 0:10	28m						
0:20.0	105m	1:35.2	405	1694	36	173
r: 0:10	27m						
0:20.0	106m	1:34.3	417	1734	36	173
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	36	174
r: 0:10	30m						
0:20.0	108m	1:32.5	441	1817	36	174

Wow....great effort there Sascha.

Thx Alex, at least a good bit better than last time

[Dangerscouse]

CTC again today.
No fuzzing around with tech stuff, worked well from the start.
No rolling starts this time, much better working for me, even with my slow and weak starts. Not helpful to have 24 of them, but satisfied with the result for now.
Can't get good sleep with the heat and humidity, recovery isn't good as it should.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
8:00.0	2,573m	1:33.2	431	1784	35	167
0:20.0	110m	1:30.9	466	1903	36	150
r: 0:10	26m						
0:20.0	109m	1:31.7	453	1859	39	162
r: 0:10	29m						
0:20.0	109m	1:31.7	453	1859	36	167
r: 0:10	27m						
0:20.0	108m	1:32.5	441	1817	36	170
r: 0:10	23m						
0:20.0	108m	1:32.5	441	1817	36	169
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	33	170
r: 0:10	30m						
0:20.0	107m	1:33.4	429	1775	36	171
r: 0:10	30m						
0:20.0	108m	1:32.5	441	1817	36	171
r: 2:00	47m						
0:20.0	111m	1:30.0	479	1947	33	153
r: 0:10	33m						
0:20.0	108m	1:32.5	441	1817	33	163
r: 0:10	30m						
0:20.0	107m	1:33.4	429	1775	33	167
r: 0:10	24m						
0:20.0	106m	1:34.3	417	1734	36	169
r: 0:10	31m						
0:20.0	105m	1:35.2	405	1694	33	171
r: 0:10	26m						
0:20.0	104m	1:36.1	394	1654	33	171
r: 0:10	24m						
0:20.0	105m	1:35.2	405	1694	36	172
r: 0:10	30m						
0:20.0	106m	1:34.3	417	1734	36	172
r: 2:00	42m						
0:20.0	109m	1:31.7	453	1859	36	150
r: 0:10	30m						
0:20.0	109m	1:31.7	453	1859	36	164
r: 0:10	26m						
0:20.0	107m	1:33.4	429	1775	36	169
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	33	171
r: 0:10	28m						
0:20.0	105m	1:35.2	405	1694	36	173
r: 0:10	27m						
0:20.0	106m	1:34.3	417	1734	36	173
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	36	174
r: 0:10	30m						
0:20.0	108m	1:32.5	441	1817	36	174

I've no reference point for this, but it looks like a great result. 10 seconds rest is more of a hindrance than a help.

[Sakly]

CTC again today.
No fuzzing around with tech stuff, worked well from the start.
No rolling starts this time, much better working for me, even with my slow and weak starts. Not helpful to have 24 of them, but satisfied with the result for now.
Can't get good sleep with the heat and humidity, recovery isn't good as it should.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
8:00.0	2,573m	1:33.2	431	1784	35	167
0:20.0	110m	1:30.9	466	1903	36	150
r: 0:10	26m						
0:20.0	109m	1:31.7	453	1859	39	162
r: 0:10	29m						
0:20.0	109m	1:31.7	453	1859	36	167
r: 0:10	27m						
0:20.0	108m	1:32.5	441	1817	36	170
r: 0:10	23m						
0:20.0	108m	1:32.5	441	1817	36	169
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	33	170
r: 0:10	30m						
0:20.0	107m	1:33.4	429	1775	36	171
r: 0:10	30m						
0:20.0	108m	1:32.5	441	1817	36	171
r: 2:00	47m						
0:20.0	111m	1:30.0	479	1947	33	153
r: 0:10	33m						
0:20.0	108m	1:32.5	441	1817	33	163
r: 0:10	30m						
0:20.0	107m	1:33.4	429	1775	33	167
r: 0:10	24m						
0:20.0	106m	1:34.3	417	1734	36	169
r: 0:10	31m						
0:20.0	105m	1:35.2	405	1694	33	171
r: 0:10	26m						
0:20.0	104m	1:36.1	394	1654	33	171
r: 0:10	24m						
0:20.0	105m	1:35.2	405	1694	36	172
r: 0:10	30m						
0:20.0	106m	1:34.3	417	1734	36	172
r: 2:00	42m						
0:20.0	109m	1:31.7	453	1859	36	150
r: 0:10	30m						
0:20.0	109m	1:31.7	453	1859	36	164
r: 0:10	26m						
0:20.0	107m	1:33.4	429	1775	36	169
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	33	171
r: 0:10	28m						
0:20.0	105m	1:35.2	405	1694	36	173
r: 0:10	27m						
0:20.0	106m	1:34.3	417	1734	36	173
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	36	174
r: 0:10	30m						
0:20.0	108m	1:32.5	441	1817	36	174

I've no reference point for this, but it looks like a great result. 10 seconds rest is more of a hindrance than a help.

Thx Stu
It's difficult to have a reference point for this, as this session is not based only on a rowers capability of going straight through a distance or time. The rest is so short and you have so many intervals, that your timing gets a huge impact on the overall session. Probably this is what you mean with hindrance and I would agree to this. No question, without the 10s 'rest' I wouldn't be able to crank out 1:33, but it's nearly to short to get two breaths and a good timing for the next start
To get a reference for the result I can only look into the CTC table and find myself at position 20, which is a quite good position for me, but there is much of the month left and many good rowers haven't submitted a score yet
I feel I could get a better result, if I could sleep better. But it is what it is

What about you? Plans to attack this CTC?

[KeithT]

A row of two unintentional halves.

Set it up for an hour of power, because I'm stupid. One of my biggest flaws is to mentally commit to a bigger distance (in this case a sub 80 HM attempt) and then downgrade it to something shorter thinking that it's got to be manageable as it's less than what I was foolishly planning.

It feel apart early on but I clung on for quite a while, until I started to wheeze, which is something that has only started since I had Covid in 2022. Another big sign that I've had Covid recently without knowing it.

30:03.7 8,058m 1:51.9 250 1159 27 147
7:30.0 2,004m 1:52.2 247 1151 28 139
15:00.0 2,010m 1:51.9 250 1158 27 146
22:30.0 2,010m 1:51.9 250 1158 27 150
30:00.0 2,018m 1:51.4 253 1169 27 155
30:03.7 16m 1:55.6 226 1079 16 155

I rested for a couple of minutes and programmed in another 30 mins. Unstrapped, so I could keep the stroke rate capped, and there was no wheezing and it felt better than the previous 30 mins, despite the HR being similar. Maybe a lack of warm up was a bad idea today.

30:00.0 7,937m 1:53.3 240 1126 24 153
5:00.0 1,306m 1:54.8 231 1095 24 145
10:00.0 1,319m 1:53.7 238 1119 24 149
15:00.0 1,322m 1:53.4 240 1124 25 151
20:00.0 1,320m 1:53.6 239 1120 25 154
25:00.0 1,326m 1:53.1 242 1132 25 157
30:00.0 1,345m 1:51.5 252 1168 25 162

Still solid work though! COVID is all around again, many people I know have had recently.

[KeithT]

CTC again today.
No fuzzing around with tech stuff, worked well from the start.
No rolling starts this time, much better working for me, even with my slow and weak starts. Not helpful to have 24 of them, but satisfied with the result for now.
Can't get good sleep with the heat and humidity, recovery isn't good as it should.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
8:00.0	2,573m	1:33.2	431	1784	35	167
0:20.0	110m	1:30.9	466	1903	36	150
r: 0:10	26m						
0:20.0	109m	1:31.7	453	1859	39	162
r: 0:10	29m						
0:20.0	109m	1:31.7	453	1859	36	167
r: 0:10	27m						
0:20.0	108m	1:32.5	441	1817	36	170
r: 0:10	23m						
0:20.0	108m	1:32.5	441	1817	36	169
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	33	170
r: 0:10	30m						
0:20.0	107m	1:33.4	429	1775	36	171
r: 0:10	30m						
0:20.0	108m	1:32.5	441	1817	36	171
r: 2:00	47m						
0:20.0	111m	1:30.0	479	1947	33	153
r: 0:10	33m						
0:20.0	108m	1:32.5	441	1817	33	163
r: 0:10	30m						
0:20.0	107m	1:33.4	429	1775	33	167
r: 0:10	24m						
0:20.0	106m	1:34.3	417	1734	36	169
r: 0:10	31m						
0:20.0	105m	1:35.2	405	1694	33	171
r: 0:10	26m						
0:20.0	104m	1:36.1	394	1654	33	171
r: 0:10	24m						
0:20.0	105m	1:35.2	405	1694	36	172
r: 0:10	30m						
0:20.0	106m	1:34.3	417	1734	36	172
r: 2:00	42m						
0:20.0	109m	1:31.7	453	1859	36	150
r: 0:10	30m						
0:20.0	109m	1:31.7	453	1859	36	164
r: 0:10	26m						
0:20.0	107m	1:33.4	429	1775	36	169
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	33	171
r: 0:10	28m						
0:20.0	105m	1:35.2	405	1694	36	173
r: 0:10	27m						
0:20.0	106m	1:34.3	417	1734	36	173
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	36	174
r: 0:10	30m						
0:20.0	108m	1:32.5	441	1817	36	174

Good result! Glad you figured out the best method for you.

[KeithT]

Failed CTC attempt!

I was to do a moderate workout Friday and I went harder than planned but still attempted the CTC on Saturday. My plan (which may have been too aggressive) was 1:30 or less. I did the first set just under 1:30 as planned but the 10 seconds rest seemed useless and it felt as bad as just staying at pace. Started into 2nd set feeling spent and then on third 20 seconds I messed up the start and had to go mid-1:20s to get pace back down and this just messed me up and then I wasn't ready for next 20 seconds and just bailed. I will try again, I may change strategy some.

[Sakly]

CTC again today.
No fuzzing around with tech stuff, worked well from the start.
No rolling starts this time, much better working for me, even with my slow and weak starts. Not helpful to have 24 of them, but satisfied with the result for now.
Can't get good sleep with the heat and humidity, recovery isn't good as it should.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
8:00.0	2,573m	1:33.2	431	1784	35	167
0:20.0	110m	1:30.9	466	1903	36	150
r: 0:10	26m						
0:20.0	109m	1:31.7	453	1859	39	162
r: 0:10	29m						
0:20.0	109m	1:31.7	453	1859	36	167
r: 0:10	27m						
0:20.0	108m	1:32.5	441	1817	36	170
r: 0:10	23m						
0:20.0	108m	1:32.5	441	1817	36	169
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	33	170
r: 0:10	30m						
0:20.0	107m	1:33.4	429	1775	36	171
r: 0:10	30m						
0:20.0	108m	1:32.5	441	1817	36	171
r: 2:00	47m						
0:20.0	111m	1:30.0	479	1947	33	153
r: 0:10	33m						
0:20.0	108m	1:32.5	441	1817	33	163
r: 0:10	30m						
0:20.0	107m	1:33.4	429	1775	33	167
r: 0:10	24m						
0:20.0	106m	1:34.3	417	1734	36	169
r: 0:10	31m						
0:20.0	105m	1:35.2	405	1694	33	171
r: 0:10	26m						
0:20.0	104m	1:36.1	394	1654	33	171
r: 0:10	24m						
0:20.0	105m	1:35.2	405	1694	36	172
r: 0:10	30m						
0:20.0	106m	1:34.3	417	1734	36	172
r: 2:00	42m						
0:20.0	109m	1:31.7	453	1859	36	150
r: 0:10	30m						
0:20.0	109m	1:31.7	453	1859	36	164
r: 0:10	26m						
0:20.0	107m	1:33.4	429	1775	36	169
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	33	171
r: 0:10	28m						
0:20.0	105m	1:35.2	405	1694	36	173
r: 0:10	27m						
0:20.0	106m	1:34.3	417	1734	36	173
r: 0:10	28m						
0:20.0	106m	1:34.3	417	1734	36	174
r: 0:10	30m						
0:20.0	108m	1:32.5	441	1817	36	174

Good result! Glad you figured out the best method for you.

Thx Keith, not sure if it's the best method, but way better than last try
I see, you recognized that the timing is very crucial in this one and it soon can make you smoked

[deadlifting265]

12/8/24(Mon)

5x750m(max rec)

2.25.1(1.36.7)-R29-387w

2.25.9(1.37.2)-R29-380w

2.26.4(1.37.6)-R28-376w

2.25.7-(1.37.1)-R29-382w

2.25.2(1.36.8)-R29-386w

Last time had 4mins strict rec but as we were doing it in the garage and alternating, let the recovery run out to around 6-7mins.

Some have advocated having longer rec on 2km race prep type sessions and I am inclined to agree.

1.8splits faster for one pip more than last time, but there is a bit more there and also need to get the stroke rate to R32 min......

[winniewinser]

I've no reference point for this, but it looks like a great result. 10 seconds rest is more of a hindrance than a help.

100%...the 10" 'rests' just get in the way...I was praying for the 2' test to come.

[winniewinser]

BPP W13S1 steady 10km...just increase pace to go a tad quicker than last time (2:04.9)

It's sessions like these that make progress seem very slow ....was a sweaty mess after. HR implies this was easier having only nudged 157. Keep ticking them off.

41:14.1 10,000m 2:03.7 185 936 21
8:17.5 2,000m 2:04.3 182 926 21
8:16.4 4,000m 2:04.1 183 930 22
8:14.9 6,000m 2:03.7 185 935 22
8:13.7 8,000m 2:03.4 186 940 22
8:11.6 10,000m 2:02.9 189 948 22

[alex9026]

Friday 9th
2x20/2:30 ave 1:58 20s/m
A bit too quick less than twelve hours after the 5k effort.

Saturday 10th
5mile run
Running this in under half hour is definitely a lifetime ago! But 38mins is still a fair old clip at 93kg for a one off effort. Shows my CV is in good nick even when running conditioning isn't.

Sunday 11th
Strength work, deadlifts and single leg squats. My hips and knees have always felt better when I keep single leg work in my routine, about time I incorporated them again.

Monday 12th
As predicted, too leggy to get cycle 3 of PP going. One hour on the erg today just about clocked 15k. Nights tonight and tomorrow so I'll take this opportunity to rest up and go again Wednesday.

[alex9026]

BPP W13S1 steady 10km...just increase pace to go a tad quicker than last time (2:04.9)

It's sessions like these that make progress seem very slow ....was a sweaty mess after. HR implies this was easier having only nudged 157. Keep ticking them off.

41:14.1 10,000m 2:03.7 185 936 21
8:17.5 2,000m 2:04.3 182 926 21
8:16.4 4,000m 2:04.1 183 930 22
8:14.9 6,000m 2:03.7 185 935 22
8:13.7 8,000m 2:03.4 186 940 22
8:11.6 10,000m 2:02.9 189 948 22

Feeling like progress is slow or not, consistency is key, so keep up the good work! Nice steady negative splits suggest you're going well.

[winniewinser]

BPP W13S1 steady 10km...just increase pace to go a tad quicker than last time (2:04.9)

It's sessions like these that make progress seem very slow ....was a sweaty mess after. HR implies this was easier having only nudged 157. Keep ticking them off.

41:14.1 10,000m 2:03.7 185 936 21
8:17.5 2,000m 2:04.3 182 926 21
8:16.4 4,000m 2:04.1 183 930 22
8:14.9 6,000m 2:03.7 185 935 22
8:13.7 8,000m 2:03.4 186 940 22
8:11.6 10,000m 2:02.9 189 948 22

Feeling like progress is slow or not, consistency is key, so keep up the good work! Nice steady negative splits suggest you're going well.

Thx.....I have to remind myself I am 5 years older than when I first jumped on the erg and was definitely in better health fitness back then....not to mention 4x covid since.

Will keep it going