What Training Have You Done Today?

[deadlifting265]

21/8/24(Wed)

30mins/20mins/10mins(2)

60mins-16040m-1.52.2-R21-248w

30-8001m-1.52.4-R21-246w

20-5339m-1.52.3-R21-247w

10-2699m-1.51.1-R21-255w

Inspired by Stu and wanting to do an hour(ish) Ut1 type session, I thought I would give this a go.

Ridiculously muggy in the gym, sweating after 7mins of the 30, so HR a touch higher as well.

The problem with only training 4xweekly is every session is basically 95%+ effort and that is extremely hard to do, especially as a drug-free masters amatuer, thus we were both still fatigued from Mon's 500m session.

Normally one would only train this hard twice weekly and the rest would be basebuilding/rec sessions, but hey ho the linear progression has been working although naturally is slowing down.

Would expect for the same percieved effort on a more recovered day and in the actual erg room which is ventilated to be around a split quicker.

Machine shoulder press and incline dumbbell press after.....

[dabatey]

Wolverine plan Week 1
L1 Intervals - 4 x 1000 r6
Aim was 1.59/1.58/1.58/1.57

Time Meters Pace Watts Cal/Hr S/M
15:42.0 4,000m 1:57.7 214 1037 32 165
3:57.7 1,000m 1:58.8 208 1017 33 160
3:55.6 1,000m 1:57.8 214 1036 31 164
3:55.2 1,000m 1:57.6 215 1040 31 168
3:53.5 1,000m 1:56.7 220 1056 34 168
r2,155m

Had to shorten stroke a fair bit and pull 34 spm to reach my target for the last interval.

[GloryQS]

21-8-2024
male 35, 80 kg, 182cm (~6ft)

4x1000r3:30 to find my 2k target. Goal was to keep it under 1:50. Standing start with first one, flying starts with the rest.

1:49.2 t30
1:49.5 t29
1:49.7 t29
1:49.3 t30

Got a little conservative with the 3rd one because I was getting nervous. Definitely felt that my heart+lungs were the limiting factor; no lactate pain. Overall very happy and will be targeting a sub 7:20 2k.

[contdrift86]

Hey all, long time no post. Lot's been happening around the traps for me with work, family, and rugby (5 weeks away in the last 8) which has meant training is almost non-existant.
Going to start again today with some base work as I think I've got a long period of time at home over at least the next 2 months. Might try and have a crack at the CTC and TOC as well this weekend, just to test where the fitness is, I've still be running around during a game but apart from that over the last little while it's been very sporadic.

Hope everyone is well.

[Dangerscouse]

21/8/24(Wed)

30mins/20mins/10mins(2)

60mins-16040m-1.52.2-R21-248w

30-8001m-1.52.4-R21-246w

20-5339m-1.52.3-R21-247w

10-2699m-1.51.1-R21-255w

Inspired by Stu and wanting to do an hour(ish) Ut1 type session, I thought I would give this a go.

Ridiculously muggy in the gym, sweating after 7mins of the 30, so HR a touch higher as well.

The problem with only training 4xweekly is every session is basically 95%+ effort and that is extremely hard to do, especially as a drug-free masters amatuer, thus we were both still fatigued from Mon's 500m session.

Normally one would only train this hard twice weekly and the rest would be basebuilding/rec sessions, but hey ho the linear progression has been working although naturally is slowing down.

Would expect for the same percieved effort on a more recovered day and in the actual erg room which is ventilated to be around a split quicker.

Machine shoulder press and incline dumbbell press after.....

That's a very strong result. There's zero chance that I could maintain those paces at r21.

[Dangerscouse]

Hey all, long time no post. Lot's been happening around the traps for me with work, family, and rugby (5 weeks away in the last 8) which has meant training is almost non-existant.
Going to start again today with some base work as I think I've got a long period of time at home over at least the next 2 months. Might try and have a crack at the CTC and TOC as well this weekend, just to test where the fitness is, I've still be running around during a game but apart from that over the last little while it's been very sporadic.

Hope everyone is well.

Welcome back Oliver. I'll be interested to see how you cope with the two challenges. Rugby is a good alternative when not rowing, but it's obviously not ideal

[alex9026]

Thanks for the link alex, lots to read lol

Ha, honestly the first few pages will suffice, I think I recall a little training block example being in there.

That's a solid 20k and you're good for a 8100m+ 30r20. If I can do it, you definitely can.

Don't underestimate how much that 6k r20 at 1:51 will have taken out of you too.

Thanks Stu, in my running and cycling days I favoured/was stronger at the long distances relative to the short fast stuff, I can see my Erg'ing going the same way if my calf and foot continue to behave. Quite enjoyed yesterday.

[contdrift86]

Hey all, long time no post. Lot's been happening around the traps for me with work, family, and rugby (5 weeks away in the last 8) which has meant training is almost non-existant.
Going to start again today with some base work as I think I've got a long period of time at home over at least the next 2 months. Might try and have a crack at the CTC and TOC as well this weekend, just to test where the fitness is, I've still be running around during a game but apart from that over the last little while it's been very sporadic.

Hope everyone is well.

Welcome back Oliver. I'll be interested to see how you cope with the two challenges. Rugby is a good alternative when not rowing, but it's obviously not ideal

Thanks Stu, hopefully I can have a decent "off season" depending on how many international trips I get over the next few months.
Rowing is the alternative to be honest, the rowing is to stay fit for that. It's easy that I enjoy it and can zone out whilst doing it, just need to work on some rowing fitness back as well.

[Dangerscouse]

Thanks Stu, hopefully I can have a decent "off season" depending on how many international trips I get over the next few months.
Rowing is the alternative to be honest, the rowing is to stay fit for that. It's easy that I enjoy it and can zone out whilst doing it, just need to work on some rowing fitness back as well.

I didn't realise at what level of rugby you played at, which must be really good if there's international matches

[alex9026]

1:03:15.0 16,000m 1:58.5 210 1022 20
15:54.1 4,000m 1:59.2 206 1010 20
15:49.5 8,000m 1:58.6 209 1020 20
15:47.2 12,000m 1:58.4 211 1025 20
15:44.2 16,000m 1:58.0 213 1032 20

Some more metres in the bank between night shifts. Put my interval work back to the weekend, allows me to hit them fresh.

[Dutch]

21/8/24(Wed)

30mins/20mins/10mins(2)

60mins-16040m-1.52.2-R21-248w

30-8001m-1.52.4-R21-246w

20-5339m-1.52.3-R21-247w

10-2699m-1.51.1-R21-255w

Inspired by Stu and wanting to do an hour(ish) Ut1 type session, I thought I would give this a go.

Ridiculously muggy in the gym, sweating after 7mins of the 30, so HR a touch higher as well.

The problem with only training 4xweekly is every session is basically 95%+ effort and that is extremely hard to do, especially as a drug-free masters amatuer, thus we were both still fatigued from Mon's 500m session.

Normally one would only train this hard twice weekly and the rest would be basebuilding/rec sessions, but hey ho the linear progression has been working although naturally is slowing down.

Would expect for the same percieved effort on a more recovered day and in the actual erg room which is ventilated to be around a split quicker.

Machine shoulder press and incline dumbbell press after.....

That's a very strong result. There's zero chance that I could maintain those paces at r21.

Lol I looked at this yesterday and thought it was a 2 hr session, I now see its an hour

[Dutch]

Thanks for the link alex, lots to read lol

Ha, honestly the first few pages will suffice, I think I recall a little training block example being in there.

That's a solid 20k and you're good for a 8100m+ 30r20. If I can do it, you definitely can.

Don't underestimate how much that 6k r20 at 1:51 will have taken out of you too.

Thanks Stu, in my running and cycling days I favoured/was stronger at the long distances relative to the short fast stuff, I can see my Erg'ing going the same way if my calf and foot continue to behave. Quite enjoyed yesterday.

Found the training block, I'm doing bottom up, top down looks interesting. Might try it for 1k. Some of the wattage numbers are unreal lol I reckon I might be able to pull 800 tops with specific training for 100m but 750 more likely. Read 16 pages, that was enough. I did learn that deadlifts prob have more carry over than squats for rowing.

[winniewinser]

BPP W14S3 4x8'/2'r...target 2:01.9/R22....increase pace.

Felt well in control and mostly zone 3 so a good base session. New Coospo HRM working well.

32:00.0 7,909m 2:01.3 196 973 22
8:00.0 1,975m 2:01.5 195 971 22
8:00.0 1,976m 2:01.4 195 972 22
8:00.0 1,978m 2:01.3 196 974 22
8:00.0 1,981m 2:01.1 197 977 22

How much do people pay attention to fitness stats from the likes of Garmin? Currently has me 'maintaining' fitness but 4-5 sessions a week is more than enough if 2 if those are pacy.

[deadlifting265]

21/8/24(Wed)

30mins/20mins/10mins(2)

60mins-16040m-1.52.2-R21-248w

30-8001m-1.52.4-R21-246w

20-5339m-1.52.3-R21-247w

10-2699m-1.51.1-R21-255w

Inspired by Stu and wanting to do an hour(ish) Ut1 type session, I thought I would give this a go.

Ridiculously muggy in the gym, sweating after 7mins of the 30, so HR a touch higher as well.

The problem with only training 4xweekly is every session is basically 95%+ effort and that is extremely hard to do, especially as a drug-free masters amatuer, thus we were both still fatigued from Mon's 500m session.

Normally one would only train this hard twice weekly and the rest would be basebuilding/rec sessions, but hey ho the linear progression has been working although naturally is slowing down.

Would expect for the same percieved effort on a more recovered day and in the actual erg room which is ventilated to be around a split quicker.

Machine shoulder press and incline dumbbell press after.....

That's a very strong result. There's zero chance that I could maintain those paces at r21.

It's a session I hadn't done before and will prob do again....although we will be cutting down on the volume and doing more 2km prep work in the next two weeks.

[Dangerscouse]

Lol I looked at this yesterday and thought it was a 2 hr session, I now see its an hour

Ah, that makes sense now as I was wondering...