What Training Have You Done Today?

[Sakly]

Registered for the Rowbin Hood competition and did the first week workout today, "The Four Yeomen".
Despite Thursday being a rest day, my legs felt not recovered well, as I underestimated what it means to do a HM and going to a rave for 7 hours including a 5k walk back home afterwards with little sleep on Wednesday night
Anyway, this was no excuse and a 3k warmup felt decent.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
7:40.4	2,400	1:35.9	397	1665	33	173
3:11.8	1,000	1:35.9	397	1665	32	173
r: 3:00	59						
0:52.8	300	1:28.0	514	2067	40	171
r: 2:00	61						
0:16.5	100	1:22.5	623	2445	47	163
r: 2:00	37						
3:19.3	1,000	1:39.6	354	1517	32	175
r157

I could go much more strategic, as the different weight cutoff for the categories lets me compete to athletes of similar size actually
I looked up current fastest results for the individual pieces to plan my effort. 3:16.8, 0:55.1, 0:16.7 and 3:20.5 were the fastest times for the given distances and I felt I can get them all.
Planned the first 1k PB pace+2, hammering the 300m and 100m until the pace is so much below target to back off and get them home. Last 1k planned to stay below 3:20, starting bit faster 1:38/39 to build a cushion and see how the legs feel.
Went well. First 1k I had 1:32 for the first 1:20 and backed off significantly to save energy, averaged exactly on target.
Same happened on the 300m, started fast with strong strokes, backed off midway. 100m was a bit strange, missed some power in the first strokes without reason, but 0.2 faster is ok.
Last 1k was harder than I thought, but went well as planned, so satisfied!
Don't know if any further participants will rank pieces in my category, but hopefully my score is making it difficult for them

To get some more meters in, I programmed a 20min cooldown and started low rate. I learned the same thing as everytime after such short intense workouts: I recover fast on low rate and the thing turned into a negative splits low rate workout with some power strokes at the end

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
20:00.0	5,047	1:58.8	208	1016	18
4:00.0	965	2:04.3	182	926	19
8:00.0	977	2:02.8	189	950	18
12:00.0	991	2:01.0	197	978	18
16:00.0	1,035	1:55.9	225	1072	18
20:00.0	1,079	1:51.2	254	1175	19

[p_b82]

On of the very rare times I found myself watching something while on the erg - the snooker - and I learnt that I'm really inconsistent pace and rate wise. even though the splits suggest my rate is consistent.

Set up the RT loop and aim was to just keep on, but when the penultimate frame was getting close to 30mins on it's own I decided to call it. (last frame of the session still ongoing too).

Time Meters Pace Watts Cal/Hr S/M
50:26.4 11,077 2:16.6 137 772 23 154
5:00.0 1,095 2:16.9 136 768 23 136
10:00.0 1,120 2:13.9 146 801 24 149
15:00.0 1,118 2:14.1 145 798 24 154
20:00.0 1,111 2:15.0 142 789 24 155
25:00.0 1,101 2:16.2 138 776 24 154
30:00.0 1,092 2:17.3 135 764 24 157
35:00.0 1,089 2:17.7 134 760 24 157
40:00.0 1,103 2:15.9 139 778 25 159
45:00.0 1,076 2:19.4 129 744 24 158
50:00.0 1,079 2:19.0 130 748 24 158
50:26.4 95 2:18.9 130 749 23 159

[alex9026]

Registered for the Rowbin Hood competition and did the first week workout today, "The Four Yeomen".
Despite Thursday being a rest day, my legs felt not recovered well, as I underestimated what it means to do a HM and going to a rave for 7 hours including a 5k walk back home afterwards with little sleep on Wednesday night
Anyway, this was no excuse and a 3k warmup felt decent.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
7:40.4	2,400	1:35.9	397	1665	33	173
3:11.8	1,000	1:35.9	397	1665	32	173
r: 3:00	59						
0:52.8	300	1:28.0	514	2067	40	171
r: 2:00	61						
0:16.5	100	1:22.5	623	2445	47	163
r: 2:00	37						
3:19.3	1,000	1:39.6	354	1517	32	175
r157

I could go much more strategic, as the different weight cutoff for the categories lets me compete to athletes of similar size actually
I looked up current fastest results for the individual pieces to plan my effort. 3:16.8, 0:55.1, 0:16.7 and 3:20.5 were the fastest times for the given distances and I felt I can get them all.
Planned the first 1k PB pace+2, hammering the 300m and 100m until the pace is so much below target to back off and get them home. Last 1k planned to stay below 3:20, starting bit faster 1:38/39 to build a cushion and see how the legs feel.
Went well. First 1k I had 1:32 for the first 1:20 and backed off significantly to save energy, averaged exactly on target.
Same happened on the 300m, started fast with strong strokes, backed off midway. 100m was a bit strange, missed some power in the first strokes without reason, but 0.2 faster is ok.
Last 1k was harder than I thought, but went well as planned, so satisfied!
Don't know if any further participants will rank pieces in my category, but hopefully my score is making it difficult for them

To get some more meters in, I programmed a 20min cooldown and started low rate. I learned the same thing as everytime after such short intense workouts: I recover fast on low rate and the thing turned into a negative splits low rate workout with some power strokes at the end

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
20:00.0	5,047	1:58.8	208	1016	18
4:00.0	965	2:04.3	182	926	19
8:00.0	977	2:02.8	189	950	18
12:00.0	991	2:01.0	197	978	18
16:00.0	1,035	1:55.9	225	1072	18
20:00.0	1,079	1:51.2	254	1175	19

A good days work. You are one place ahead of me on the rankings.

[alex9026]

1:49:36.8 28,000 1:57.4 216 1043 20
16:05.0 4,000 2:00.6 199 986 20
15:55.7 8,000 1:59.4 205 1006 20
15:51.2 12,000 1:58.9 208 1016 20
15:43.7 16,000 1:57.9 213 1033 20
15:39.1 20,000 1:57.3 216 1044 21
15:25.3 24,000 1:55.6 226 1078 21
14:56.8 28,000 1:52.1 248 1155 22

28k. Got distracted on the first split, I had to move the Erg as I was catching my elbow on my bike seat (my bike hangs off the wall). I have moved things around in the garage, without trialing things afterwards. Anyhow, it set the tone for some negative splitting.

Fluids at 10k, 16k, 22k. Gel at 20k. I plan to repeat this over 32k before my marathon effort. I fely good throughout this, though my back is a little fatigued. One more long piece is more for my mental confidence than it is physical benefit, leaving things a little late for that.

[Sakly]

A good days work. You are one place ahead of me on the rankings.

Ah, true
What happened on the 100m? Seems quite slow even not being a sprinter. Some tenth there would have changed the outcome dramatically
Very strong 1k's!
Luckily, I'm in another weight class this time

Your long piece looks very promising for your marathon attempt!
Specific target pace in mind?

[alex9026]

A good days work. You are one place ahead of me on the rankings.

Ah, true
What happened on the 100m? Seems quite slow even not being a sprinter. Some tenth there would have changed the outcome dramatically
Very strong 1k's!
Luckily, I'm in another weight class this time

Your long piece looks very promising for your marathon attempt!
Specific target pace in mind?

Both sprint pieces were well off, I didn't properly take advantage of a rolling start. And I underestimated how much time/how many points I'd actually lose on the 100m.

I want to say I have no pace in mind and I just want to finish but we know that is a lie 1:58 target, which I think lands 2:50:00? Closer to 1:57 would be nice, anything under probably too ambitious and certainly won't be a starting pace. From my running experience, beyond 20 miles is a different ball game and the body can do peculiar things, but I'm pretty confident. I'll look to keep the 32k attempt consistent with the splits, then I know it's just another ten km.

[Sakly]

I want to say I have no pace in mind and I just want to finish but we know that is a lie 1:58 target, which I think lands 2:50:00? Closer to 1:57 would be nice, anything under probably too ambitious and certainly won't be a starting pace. From my running experience, beyond 20 miles is a different ball game and the body can do peculiar things, but I'm pretty confident. I'll look to keep the 32k attempt consistent with the splits, then I know it's just another ten km.

Sounds reasonable to me. I think 1:57 is definitely not out of reach for you looking back at your recent long stuff.

[Dangerscouse]

Team Oarsome monthly challenge 6 x 500m r24 2r

I knew it was a gamble today, and after struggling to maintain r24 on the second interval I knew it wasn't a good day, no oomph in my foomph as my Mum would say, so I wimped out and HDed. I didn't realise quite how close I was to 500m.

HR was good during the 30 minute warmup, but it increased way too fast when I increased the effort. Surprisingly the 5k supposed cooldown felt good enough that I was contemplating going again for the TOC.

30:00.0 7,321 2:02.9 188 948 19 118
5:00.0 1,152 2:10.2 159 845 18 103
10:00.0 1,164 2:08.8 164 862 17 108
15:00.0 1,175 2:07.6 168 878 17 111
20:00.0 1,203 2:04.6 181 921 18 116
25:00.0 1,262 1:58.8 208 1017 20 128
30:00.0 1,366 1:49.8 264 1209 24 146

Time Meters Pace Watts Cal/Hr S/M
3:05.5 905 1:42.4 325 1419 24 147
1:42.1 500 1:42.1 329 1431 24 147
1:23.4 405 1:42.9 321 1403 24 149
r81

19:34.4 5,000 1:57.4 216 1043 22 133
3:56.4 1,000 1:58.2 212 1029 22 127
3:58.1 2,000 1:59.0 207 1013 22 132
3:58.6 3,000 1:59.3 206 1009 22 130
3:56.0 4,000 1:58.0 213 1033 22 133
3:45.3 5,000 1:52.6 245 1142 24 144

[Dangerscouse]

Don't know if any further participants will rank pieces in my category, but hopefully my score is making it difficult for them

That's a really good result Sascha, and it will be hard to beat

[Dangerscouse]

I want to say I have no pace in mind and I just want to finish but we know that is a lie 1:58 target, which I think lands 2:50:00? Closer to 1:57 would be nice, anything under probably too ambitious and certainly won't be a starting pace. From my running experience, beyond 20 miles is a different ball game and the body can do peculiar things, but I'm pretty confident. I'll look to keep the 32k attempt consistent with the splits, then I know it's just another ten km.

I'm confident that you can relatively easily manage 1:57 pace. The last 10k is essentially what you're training for, so it can definitely be a minefield, but don't underestimate what you're capable of and then use up too much energy trying to catch up.

Start at exactly 1:58 or low 1:58s and see how it feels, and slowly increase the pressure. Looking at how this 28k felt good throughout does show what you're capable of, but your first FM is always daunting as you've got no idea of what it's like, or what you're really capable of.

[Sakly]

Don't know if any further participants will rank pieces in my category, but hopefully my score is making it difficult for them

That's a really good result Sascha, and it will be hard to beat

Thx, Stu! It held well up to stay on 1st place after two more ranked results. Two individual distances lost first place, as two different participants were better at the 300 and last 1k. But 6 points overall was good enough to stay top.
Also looked into the other age group >45, which I will enter next year. Would have ranked 1st with 7 points there as well.
Workout of this week is a banger. Still thinking about my strategy, as it's 5x4min with decreasing rest and 4 scores (overall, fastest, slowest, 4th)

[PleaseLockIn]

Strength training. Again. Increased sets to 3, increased reps by 1 for most. Even the eccentric. Tried to increase range of motion too, though not to a dangerous level. At least if I can increase the L part of Power = FL/T such that the extra length is effective, I can still squeeze a little bit out.

Don’t know how college students manage 20 hours of rowing training + academics + extracurriculars at prestigious universities. Holding 3x erg + 2x weights + 4+ hrs study per day + a little extracurricular for me is something.

At least it’s good practice to go harder. University varsity level in East Asia with sometimes 3 hard sessions 1 time trial and more in a week for some time. I see some novices here struggling with not that difficult exercise and then I see college varsity novices getting to sub 7 level in 6-7 months, some with similar-ish background to me…

I may be outclassed by many in rowing, and now somewhat in academics. Down from my impressive academic peak. But at least I can still leave my mark…

[alex9026]

Sounds reasonable to me. I think 1:57 is definitely not out of reach for you looking back at your recent long stuff.

I'm confident that you can relatively easily manage 1:57 pace. The last 10k is essentially what you're training for, so it can definitely be a minefield, but don't underestimate what you're capable of and then use up too much energy trying to catch up.

Start at exactly 1:58 or low 1:58s and see how it feels, and slowly increase the pressure. Looking at how this 28k felt good throughout does show what you're capable of, but your first FM is always daunting as you've got no idea of what it's like, or what you're really capable of.

Thanks for the vote of confidence gents, but I think that last line sums it up Stu. Although, I don't want that hint of regret after feeling like I could've gone out a second quicker. So we'll see, I tend to grow in to these longer pieces, so will likely negative split it.

[nick rockliff]

Sounds reasonable to me. I think 1:57 is definitely not out of reach for you looking back at your recent long stuff.

I'm confident that you can relatively easily manage 1:57 pace. The last 10k is essentially what you're training for, so it can definitely be a minefield, but don't underestimate what you're capable of and then use up too much energy trying to catch up.

Start at exactly 1:58 or low 1:58s and see how it feels, and slowly increase the pressure. Looking at how this 28k felt good throughout does show what you're capable of, but your first FM is always daunting as you've got no idea of what it's like, or what you're really capable of.

Thanks for the vote of confidence gents, but I think that last line sums it up Stu. Although, I don't want that hint of regret after feeling like I could've gone out a second quicker. So we'll see, I tend to grow in to these longer pieces, so will likely negative split it.

I've only ever done one FM which didn't go to plan, so can't offer any advice. Will be watching out for your result though with interest.

[Sakly]

I've only ever done one FM which didn't go to plan, so can't offer any advice. Will be watching out for your result though with interest.

Out if interest: what went wrong? Is the given PB in your signature the result of that FM?