What Training Have You Done Today?

[KeithT]

Started doing training for 50k about 4 weeks ago and 2 weeks in the heat killed it off. I was up to 1 hr 15 min rows and bike ergs, but fans did not help at all. I am training for 4 comps as well with powerlifting and trying to fit in 500m training at the bric in December. Something had to give.
I am now fully focused on the 500m. The goal is a sub 1.30 500m. It is my only rowing goal and works well with the powerlifting. I did a 300 meter row the other day and held a 1.28 pace quite comfortably. I did see 1.24 on the clock and was shocked at that. I was actually fighting to slow down. I would like to be at 1.27.5 comfortably until 400. Which I don't see as unobtainable.
My mind is the thing throwing up the doubt, I am not sure about, what we all get it.

Dist 300m, time 53 secs, av watts 508, spm 39, av/500 1.28.3, df 143.

Thursday will be a good test as it is 1 min. I expect to get somewhere nr 345m or so controlled. My 1 min pb is 339 so I expect that to go, even controlled, but I may go all out just for this. Not sure yet.
I feel by building up in distance I can evaluate each aspect and find the week spots in my strategy. I need to settle into my stroke withing 6 pulls as well. So some 100m starts will be carried out as well.
The carry over from squatting and deadlifting is immense for me now, my stoke to power is the highest it has ever been.

Saturday warmed up to 155kg squats and did 1x13 reps. the goal was 15 but my core gave out and was not supporting me anymore.

Yesterday was trap bar deadlift 1x3 66kg, 1x3 120kg, 1x2 160kg, 1x2 220kg, 1x1 260kg. Failed at 280kg twice but it did come up 2 inches lol.

Today was a 3.5 mile walk. 6 mile cycle and 45 min kickboxing class.

Great work on the weights!

I have no doubt you can go sub 1:30. If you did 300m at 1:28 - you could fade to a 1:33 average for last 200m and hit goal. Knowing you weren't spent at 300m, I am sure you could have kept 1:28 for a little more and then even if you started slowing some would have a cushion. The 1 minute test will tell you more but again I see no problems with a sub 1:30 500m.

[dabatey]

C2 Training Guide 2K Plan Prep Phase Hard Week
UT1 4x10' @ 24spm...Last 2.10.7/ 2.10.0/ 2.10.3/ 2.09.7

Intervals
Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,366m 2:08.1 166 872 24 150
10:00.0 2,341m 2:08.1 166 872 24 141
10:00.0 2,341m 2:08.1 166 872 24 149
10:00.0 2,341m 2:08.1 166 872 24 153
10:00.0 2,343m 2:08.0 167 873 24 160
r160m

Found this difficult for a few reasons. I set myself a target of 2.08.3 which turned out to be right on the verge of what I could achieve. I felt a twinge behind my knee in the 1st interval which didn't help mentally, and I altered my stroke a touch on the 2nd interval. Then, on the 3rd interval I had loads of acid reflux (possibly a combo of drinking too much water and not enough time since eating). TBH if that had reappeared on the final interval it would have been an HD but luckily it abated a bit.

So although a UT1 session, due to the rate limiting and essentially going all out whilst keeping the rate to 24 it played out very much like a difficult endurance interval session.

[Sakly]

8x500 r2 after an hour on the water with the dragonboat team training for the regatta next weekend on Sunday.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
13:08.4	4,000m	1:38.5	366	1558	30
1:39.7	500m	1:39.7	353	1515	28
1:39.0	500m	1:39.0	361	1541	29
1:39.3	500m	1:39.3	357	1530	28
1:39.6	500m	1:39.6	354	1519	29
1:39.1	500m	1:39.1	360	1537	30
1:38.2	500m	1:38.2	370	1572	31
1:38.2	500m	1:38.2	370	1572	32
1:35.3	500m	1:35.3	404	1691	35

It was planned for tomorrow at the end of the gym session, but we want to train outside, so decided to push it today.
Already in the first interval my blood must have reached a 100°C, because I felt cooked! It was so hot in the gym
Anyway, pushed through and got it done, result was ok. Last interval tried to get down to 1:35, but lost my legs somewhere in the middle

[Tandstad]

Hard to get back on track after the vacation. Since coming back from holiday trip, all days and evenings have been used on the renovation of the house Need to get my priorities straight!

30 minutes semi-low rate yesterday:
Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,014m 1:52.3 247 1150 22
3:45.0 972m 1:55.7 226 1076 23
7:30.0 1,003m 1:52.1 248 1153 23
11:15.0 1,008m 1:51.6 252 1166 23
15:00.0 1,008m 1:51.6 252 1166 23
18:45.0 1,006m 1:51.8 250 1161 23
22:30.0 1,002m 1:52.2 247 1151 22
26:15.0 1,004m 1:52.0 249 1156 22
30:00.0 1,011m 1:51.2 254 1174 21

Target was breaking 8k.

[winniewinser]

Hard to get back on track after the vacation. Since coming back from holiday trip, all days and evenings have been used on the renovation of the house Need to get my priorities straight!

30 minutes semi-low rate yesterday:
Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,014m 1:52.3 247 1150 22
3:45.0 972m 1:55.7 226 1076 23
7:30.0 1,003m 1:52.1 248 1153 23
11:15.0 1,008m 1:51.6 252 1166 23
15:00.0 1,008m 1:51.6 252 1166 23
18:45.0 1,006m 1:51.8 250 1161 23
22:30.0 1,002m 1:52.2 247 1151 22
26:15.0 1,004m 1:52.0 249 1156 22
30:00.0 1,011m 1:51.2 254 1174 21

Target was breaking 8k.

Decent session....but we know you're sand bagging

How's the house coming along? I remember seeing the awesome views from the deck.

[alex9026]

12:07.3 3,866m 1:34.0 421 1747 38
1:33.4 500m 1:33.4 430 1778 37
r: 3:30 54m
1:32.9 500m 1:32.9 437 1802 38
r: 3:30 59m
1:32.9 500m 1:32.9 437 1802 39
r: 3:30 37m
1:32.8 500m 1:32.8 438 1807 39
r: 3:30 46m
1:32.7 500m 1:32.7 439 1812 39
r: 3:30 42m
1:33.0 500m 1:33.0 435 1797 41
r: 3:30 37m
1:33.5 500m 1:33.5 428 1773 41
r: 3:30 21m
1:16.0 367m 1:43.5 315 1385 37

PP cycle 3 with 8x500/3:30, target 1:33. It was all going so well then pop! Seventh set hurt, but the warning signs crept in at set 6. Figured I'd finish with a sub max effort which I could ramp up, but I was just digging a deeper hole for no reward. Back at it in a few weeks, but 1:35 is my target 2k pace at the Indoors, so I may revisit this on a shorter recovery (slower pace of course!).

[Sakly]

12:07.3 3,866m 1:34.0 421 1747 38
1:33.4 500m 1:33.4 430 1778 37
r: 3:30 54m
1:32.9 500m 1:32.9 437 1802 38
r: 3:30 59m
1:32.9 500m 1:32.9 437 1802 39
r: 3:30 37m
1:32.8 500m 1:32.8 438 1807 39
r: 3:30 46m
1:32.7 500m 1:32.7 439 1812 39
r: 3:30 42m
1:33.0 500m 1:33.0 435 1797 41
r: 3:30 37m
1:33.5 500m 1:33.5 428 1773 41
r: 3:30 21m
1:16.0 367m 1:43.5 315 1385 37

PP cycle 3 with 8x500/3:30, target 1:33. It was all going so well then pop! Seventh set hurt, but the warning signs crept in at set 6. Figured I'd finish with a sub max effort which I could ramp up, but I was just digging a deeper hole for no reward. Back at it in a few weeks, but 1:35 is my target 2k pace at the Indoors, so I may revisit this on a shorter recovery (slower pace of course!).

I really like the 8x500 and do them on shorter rest 2r (like yesterday), but the 4x1k at 3:30r is a much more precise predictor for me and was spot on the last times.
Anyway, really strong intervals

[alex9026]

I really like the 8x500 and do them on shorter rest 2r (like yesterday), but the 4x1k at 3:30r is a much more precise predictor for me and was spot on the last times.
Anyway, really strong intervals

I'm a fan of 4x1k, but I do see the value in this session. Pulling faster (in rate and pace) than my 2k pace should make a 1:35 feel a tad more tolerable! And is definitely a mental win. I'm closing in on a point where 1 second/500m either side can make a difference. Really, I should've targeted 1:33.5's here and I've probably completed all eight.

[Dangerscouse]

I'm closing in on a point where 1 second/500m either side can make a difference. Really, I should've targeted 1:33.5's here and I've probably completed all eight.

Ime, it can go down to a few tenths of a second being the difference. One second can make a huge difference which is magnified even more with shorter distances.

I agree that 1:33.5 would have got you through all eight

[winniewinser]

I really like the 8x500 and do them on shorter rest 2r (like yesterday), but the 4x1k at 3:30r is a much more precise predictor for me and was spot on the last times.
Anyway, really strong intervals

I'm a fan of 4x1k, but I do see the value in this session. Pulling faster (in rate and pace) than my 2k pace should make a 1:35 feel a tad more tolerable! And is definitely a mental win. I'm closing in on a point where 1 second/500m either side can make a difference. Really, I should've targeted 1:33.5's here and I've probably completed all eight.

You could also try this one....credit to a previous coach who came up with this.

500m/1'R - Target pace no quicker
500/1'R - Target pace no quicker
1250m - everything you got!

[Dangerscouse]

Looks a good session Stu, nice one.

You seem to do this workout good - 10 reps in the 1:40s as well. The fact you weren't in trouble makes it even better.

Thanks fellas. I do really like this session as it can be a testing ground. Recovery between intervals is identified, so there's a better handle on doing what's right rather than thrashing through or HDing when you're not quite prepared.

I added another level of backing off and ramping up within some of the 1ks this time too, just to see what the reaction would be. It's interesting that I seemed to recover quicker from r24 at a similar pace than I did at r29. That was always the other way round in past years.

I find it's important to keep checking in on different ways of stimulating a response, just to see what happens. It's all too easy to be blinkered to just making progress within a narrow subset of parameters, which definitely is important, but boundaries should be flexible

[Sakly]

I really like the 8x500 and do them on shorter rest 2r (like yesterday), but the 4x1k at 3:30r is a much more precise predictor for me and was spot on the last times.
Anyway, really strong intervals

I'm a fan of 4x1k, but I do see the value in this session. Pulling faster (in rate and pace) than my 2k pace should make a 1:35 feel a tad more tolerable! And is definitely a mental win. I'm closing in on a point where 1 second/500m either side can make a difference. Really, I should've targeted 1:33.5's here and I've probably completed all eight.

Absolutely agree! It was not meant to say 8x500 are not good, but was pointing to your statement about the 2k, shorter rest and higher pace - I interpreted this to be a market session for a 2k then.
I think getting in as many meters at target race pace and rate as possible is crucial for a good race/PB. Both 8x500 and 4x1k will get you there. But the 4x1k provides a bit more of the pain you go through in the 2k

[alex9026]

Ime, it can go down to a few tenths of a second being the difference. One second can make a huge difference which is magnified even more with shorter distances.

Agree with that, my one second was a bit generous!

You could also try this one....credit to a previous coach who came up with this.

500m/1'R - Target pace no quicker
500/1'R - Target pace no quicker
1250m - everything you got!

I like the look of that as a pre race indicator! Thanks.

Absolutely agree! It was not meant to say 8x500 are not good, but was pointing to your statement about the 2k, shorter rest and higher pace - I interpreted this to be a market session for a 2k then.
I think getting in as many meters at target race pace and rate as possible is crucial for a good race/PB. Both 8x500 and 4x1k will get you there. But the 4x1k provides a bit more of the pain you go through in the 2k

We may have got lost in the field of forum miscommunications...! Granted I have no experience to reference it, but I'd use the 8x500 with 2r as a closer indication to 8x500 with a 3:30r. I'm not pulling a 1:33.5 for 2k! But regardless, the distance being as short as it is, I'd interpret the 4x1k to be a closer marker (and agree, more uncomfortable!). To save the assumptions, I should probably just put it to the test and see (I had planned a 2k test after this cycle anyway).

On another note, the scales haven't seen 92kg in a long long time...

[Sakly]

We may have got lost in the field of forum miscommunications...!

Happens often and fast
In the end you are right - the best marker is a 2k itself

[winniewinser]

BPP W13S3 - 2x15'/2'R...around 2:03.2 but it felt good so I pushed on.

HRM failed again so new battery time. If that doesn't help I'll ditch it for a new one.

30:00.0 7,411m 2:01.4 195 972 22
15:00.0 3,689m 2:01.9 193 963 22
15:00.0 3,722m 2:00.9 198 981 22