What Training Have You Done Today?

[nick rockliff]

Just a short 30r20 today

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,323m 2:02.9 189 948 20 133
5:00.0 1,220m 2:02.9 188 948 20 123
10:00.0 1,221m 2:02.8 189 949 20 129
15:00.0 1,221m 2:02.8 189 949 20 132
20:00.0 1,220m 2:02.9 188 948 20 135
25:00.0 1,221m 2:02.8 189 949 20 139
30:00.0 1,221m 2:02.8 189 949 20 140

[KeithT]

Bad day.

I did 3 x 1k 1r as a warm up, which felt alright but only just, then it was going to be the 6k CTC.

The wheels came off early (1k) as I just didn't have the willpower to dig in, probably because of a notably stressful week at work that has left me hollowed out. I'll regroup today and attack again, maybe tomorrow.

It was always a big gamble, but I do like to roll the dice and see what happens, as these days can quickly change into something unexpectedly good.


NB, no matter how my week has gone, at least I'm not the person who signed off on the IT update at Crowdstrike.

LOL on Crowdstrike - impacted my company for sure. At least you thought about trying the CTC, I don't think I am going to even try it as I am not in good form for anything longer than 2K and not really in best 2K shape either. My short rows are still fine and I can push it on them but just not feeling good going hard on the longer rows.

[deadlifting265]

22/7/24(Mon)

3x5km(90secs)

15km-55.48.2-1.51.6-R21-252w

18.38.4-1.51.8-R21

18.38-1.51.8-R21

18.31.8-1.51.1-R21

Considering I've felt weak as a kitten the last few days, this felt controlled and strong.

Dropped the damper to 5 from 7 and this felt easier on the arms and legs so I think for the longer stuff, I'll keep with a lower drag.

[alex9026]

22/7/24(Mon)

3x5km(90secs)

15km-55.48.2-1.51.6-R21-252w

18.38.4-1.51.8-R21

18.38-1.51.8-R21

18.31.8-1.51.1-R21

Considering I've felt weak as a kitten the last few days, this felt controlled and strong.

Dropped the damper to 5 from 7 and this felt easier on the arms and legs so I think for the longer stuff, I'll keep with a lower drag.

Good going that on a relatively short recovery and low rate. I've had my DF as low as 110 on longer pieces, compared to my typical high 120's.

[Dangerscouse]

At least you thought about trying the CTC, I don't think I am going to even try it as I am not in good form for anything longer than 2K and not really in best 2K shape either. My short rows are still fine and I can push it on them but just not feeling good going hard on the longer rows.

I definitely go through patches of not performing and then being my own worst enemy as I clutch at straws with daft decisions and make it even worse. I'm currently going through one of these, and I seem to recall that you have similar issues like this too.

What's worked for me in the past is to ease off, do some steady and low end grey zone rowing with no expectations just to keep it all ticking over. It always passes eventually, but trying to fight it head on isn't a good option, for me at least

[alex9026]

8.5k steady state, broken. Really struggling with my left foot "falling asleep" on longer pieces lately. Nothing like a cramp, it is just a complete loss of feelings/sensation through my calf and foot. Always at round about 20 minutes. I've struggled through it in recent sessions, but it can't be doing me any good. Have trialed different foot plate position and keeping shoe laces very loose, but I feel it's nerve related. Intervals I am okay because I get off the erg during rest periods.

[Kerry1960]

22/7/24(Mon)

3x5km(90secs)

15km-55.48.2-1.51.6-R21-252w

18.38.4-1.51.8-R21

18.38-1.51.8-R21

18.31.8-1.51.1-R21

Considering I've felt weak as a kitten the last few days, this felt controlled and strong.

Dropped the damper to 5 from 7 and this felt easier on the arms and legs so I think for the longer stuff, I'll keep with a lower drag.

That's a heck of a session! If you were aiming for a best time on a one off 5k what would be your target time and at what rate?

[Kerry1960]

Still got some troubles behind left knee. Saw physio again today. Had some treatment and been prescribed exercises to strengthen ACL and hamstring. Not supposed to push it on the erg for a couple of weeks. Did 6k today mainly SS until last K.

Time Meters Pace Watts Cal/Hr S/M
26:28.4 6,000m 2:12.3 151 819 22
4:30.6 1,000m 2:15.3 141 786 22
4:29.7 2,000m 2:14.8 143 791 22
4:27.4 3,000m 2:13.7 146 804 22
4:27.8 4,000m 2:13.9 146 801 22
4:28.4 5,000m 2:14.2 145 798 22
4:04.5 6,000m 2:02.2 192 959 23

[dabatey]

Monday 22nd
Online indieVelo cycle race.
35 minutes @ 208W Average/ 141bpm Average.
Reasonably chilled out for a race.

[deadlifting265]

22/7/24(Mon)

3x5km(90secs)

15km-55.48.2-1.51.6-R21-252w

18.38.4-1.51.8-R21

18.38-1.51.8-R21

18.31.8-1.51.1-R21

Considering I've felt weak as a kitten the last few days, this felt controlled and strong.

Dropped the damper to 5 from 7 and this felt easier on the arms and legs so I think for the longer stuff, I'll keep with a lower drag.

Good going that on a relatively short recovery and low rate. I've had my DF as low as 110 on longer pieces, compared to my typical high 120's.

Cheers, certainly a session to improve stroke efficiency and fitness.

I've stopped lifting weights for the last 3/4 weeks and just doing loads of push-up variations twice a week so arms tired, even biceps but I suppose they act as stabilisers during the press hence the tiredness.

Felt smooth on a lower drag but I don't think it will work on the 2km prep sessions...

[deadlifting265]

22/7/24(Mon)

3x5km(90secs)

15km-55.48.2-1.51.6-R21-252w

18.38.4-1.51.8-R21

18.38-1.51.8-R21

18.31.8-1.51.1-R21

Considering I've felt weak as a kitten the last few days, this felt controlled and strong.

Dropped the damper to 5 from 7 and this felt easier on the arms and legs so I think for the longer stuff, I'll keep with a lower drag.

That's a heck of a session! If you were aiming for a best time on a one off 5k what would be your target time and at what rate?

Could do sub 1.45 at R22, but again as I/We do such low volume and work on stroke efficiency, thus the rate is low, the time will be reflected by the aforementioned.

IF I was to put in say 100km(ish) weekly and get the rate up to aleast 28, then I would surmise sub 16.40min would be the target which IMO is the min for elite level for a masters.

Personally I would rather race over 5km or 20mins

[jcross485]

7/20 - 10k steady.

Got home from out of state travel and the first thing I did was hop on the erg for a session. Programmed in a pretty normal 15k session but called it after 10k; just was not feeling it whatsoever and HR was a solid 15 - 20 bpm higher than normal. Not sure if it was the week off the erg and the week off of loaded hinges (deadlifts), travel and the lack of food / dehydration that comes with it, training in very warm temps for the first time after a week of indoor training, or a combination of all. Discouraging in the short term but I'm not someone who makes a living from training so I got over it pretty quick.

***

7/21 - Two sessions; erg in the morning, strength work in the afternoon.

Erg was a 3k warm up, 6 x 1k @ 60:00 to HM type effort (1:00 rest), 3k cool down. HR was pretty high during the intervals for the power / pace (212 - 213 w, 1:58 / 500 pace), again about 15 - 20 bpm higher than it normally has been but the RPE did not match as I felt relatively controlled. A bit of a strange one as the numbers and RPE didn't align but took it as a win based on the RPE.

Strength work was rather straight forward. Felt really strong on deficit deadlifts even though I hadn't touched a barbell in a bit over a week, the pull-up, push-up, and lunge circuit felt real strong too but no surprise there given how many I did the week I was traveling.

Empty Barbell Warmup: 3 rounds, 10 reps each - Standing Press, Barbell Row, SLDL / RDL

1.5" Deficit Deadlift: 135 x 5 x 3 sets, 205 x 5, 255 x 5, 290 x 5 x 5 sets

Pull-Up (5 reps), Feet-Elevated Push-Up (10 reps), Walking Lunge (10 reps per leg): 10 rounds; 10kg vest

***

7/22 - 12k steady.

Trained pretty early as I had to be showered and on the road for work by 7a. This one felt like things were getting a bit back to normal; the stroke felt a bit better timed and I felt like I was strong at the catch and throughout; not sure if it's just from getting back on the erg, a bit more intensity yesterday with the 1k repeats, the strength work (specifically deficit deadlifts), or a combination of all. HR was still a bit higher than I would have liked for this session but only by about 10 bpm so it's starting to come back down to more normal levels.

***

7/23 - Strength work.

I really wanted to hop on the erg and build momentum from the prior day but stayed a bit more disciplined and did my strength work as I have programmed / planned out. I know it contributes quite a lot to the erg and it also is aligned with a bit more short term thing I have in the next few weeks. All things considered, I felt really good during this strength session; the deadlifts from the floor as opposed to a deficit felt a bit different to start but are more natural for me and the pull-up, push-up, and walking lunge circuit felt even stronger than two days ago. Sessions like this help to reinforce staying the course and doing what is planned as opposed to what "I want to do".

Empty Barbell Warmup: 3 rounds, 10 reps each - Standing Press, Barbell Row, SLDL / RDL

Conventional Deadlift: 135 x 5 x 3 sets, 205 x 5, 255 x 5, 295 x 5, 330 x 5, 365 x 5

Pull-Up (5 reps), Feet-Elevated Push-Up (10 reps), Walking Lunge (10 reps per leg): 10 rounds; 10kg vest

[alex9026]

I've stopped lifting weights for the last 3/4 weeks and just doing loads of push-up variations twice a week so arms tired, even biceps but I suppose they act as stabilisers during the press hence the tiredness.

I've started to dial back the weight lifting, but still at it twice a week. As long as I'm still improving on the Erg I'm content with that, but mindful I'll reach a point where recovery dictates that something has to give.

[Dangerscouse]

22/7/24(Mon)

3x5km(90secs)

15km-55.48.2-1.51.6-R21-252w

18.38.4-1.51.8-R21

18.38-1.51.8-R21

18.31.8-1.51.1-R21

Considering I've felt weak as a kitten the last few days, this felt controlled and strong.

Dropped the damper to 5 from 7 and this felt easier on the arms and legs so I think for the longer stuff, I'll keep with a lower drag.

Very good result. Nothing weak about this at all

[deadlifting265]

I've stopped lifting weights for the last 3/4 weeks and just doing loads of push-up variations twice a week so arms tired, even biceps but I suppose they act as stabilisers during the press hence the tiredness.

I've started to dial back the weight lifting, but still at it twice a week. As long as I'm still improving on the Erg I'm content with that, but mindful I'll reach a point where recovery dictates that something has to give.

I'm not convinced actual static strength aids the erg.

Certainly some restistance work is ideal, but in what format I'm not sure.

My training partner who is 52 has no background in sport. Big at close to 6ft 3 and 108kg, his upper body is very weak, but last year rowed a 3.14 for 1km at only R27.

Over the sprint work he has enough ability to row well under 7mins, lifting weights won't help.

His weakness on the erg is the endurance work. Example him, only rowing 2.04 for the 3x5km yesterday.

Practise how one plays. Low rate work and varying the drag I believe will help more than traditional weights.

I think weights are good for overall health benefits though, especially masters....