What Training Have You Done Today?

[Sakly]

Rowing newbie here. Did my first ever 2K effort today to set a benchmark for future training.

Time Meters Pace Watts Cal S/M HR
7:14.3 2,000m 1:48.5 273 1241 34 173
1:46.8 500m 1:46.8 287 1288 35 168
1:49.0 1,000m 1:49.0 270 1230 35 174
1:49.3 1,500m 1:49.3 268 1222 35 175
1:49.2 2,000m 1:49.2 269 1225 34 177

Age 54, 70kg, 177cm DF:125

I just started rowing a couple of months ago to supplement my cycling so still trying to learn all the basics. I started using a gym Concept 2 but have now got my own RowErg at home beside my indoor bike setup. Can definitely get that 2K time down some more but good to get the first one out of the way.

Very good result, especially for a lightweight. Cardiac system already in a good state, but no surprise with your background

[Sakly]

Also as I was feeling good I had a crack at the TOC for this month. Not a bad time for someone who has done the square root of f-all conditioning work outside of a rugby match for the last 3-4 months.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
6:35.4	1,900m	1:44.0	311	1369	26	179
1:01.5	300m	1:42.5	325	1418	28	169
1:23.5	400m	1:44.3	308	1359	27	179
1:47.8	500m	1:47.8	279	1261	23	182
1:23.1	400m	1:43.8	312	1374	26	185
0:59.5	300m	1:39.1	359	1535	29	183

And you left plenty of strokes on the table, so you could improve for sure. Anyway, well done

[winniewinser]

Don't know about what weight we are talking and how much you're eating now. I'm currently eating two times (breakfast, lunch) and sometimes a small meal in the evening after training. Going for ca. 3300kcal in these two meals, but not tracking. During weight gain the last months the 3rd meal was more often, nearly daily, so probably 4000kcal on these days.

Makes me feel feignt just saying that ...
But I have zero food discipline

I really enjoy my food, but it's only a means to get nutrition, it's not to have pleasure. I eat until I'm full and as I'm eating mainly fat and protein it's very satiating.
I eat pretty much the same every morning (6 eggs, 500g full fat curd cheese with few nuts and a banana <- that's all of fruit/carbs I eat typically) and for lunch/dinner the cut varies a bit (chuck eye, Entrecote typically, sometimes leaner cuts with lots of butter), but it's mainly 450-550g fatty meat. In case of ground beef, I typically have 500g and mix it with 150-200g feta cheese.
After that meals I can go without food for 12 to 16 hours without problem, even with hard workouts during that time.
As example: on Sunday I only had breakfast at 5am, then the races over the day and had my dinner at 6pm. Only water during the day.

Rather you than me ....I don't think I can see myself being that committed. it's clearly working for you though as you're as fit as a flea

[winniewinser]

Rowing newbie here. Did my first ever 2K effort today to set a benchmark for future training.

Time Meters Pace Watts Cal S/M HR
7:14.3 2,000m 1:48.5 273 1241 34 173
1:46.8 500m 1:46.8 287 1288 35 168
1:49.0 1,000m 1:49.0 270 1230 35 174
1:49.3 1,500m 1:49.3 268 1222 35 175
1:49.2 2,000m 1:49.2 269 1225 34 177

Age 54, 70kg, 177cm DF:125

I just started rowing a couple of months ago to supplement my cycling so still trying to learn all the basics. I started using a gym Concept 2 but have now got my own RowErg at home beside my indoor bike setup. Can definitely get that 2K time down some more but good to get the first one out of the way.

That's a very tidy starting point to progress from especially as a lightweight. If you're looking to join an online rowing team I highly recommend Team Oarsome ....message me if you want any info.

.....
Also as I was feeling good I had a crack at the TOC for this month. Not a bad time for someone who has done the square root of f-all conditioning work outside of a rugby match for the last 3-4 months.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
6:35.4	1,900m	1:44.0	311	1369	26	179
1:01.5	300m	1:42.5	325	1418	28	169
1:23.5	400m	1:44.3	308	1359	27	179
1:47.8	500m	1:47.8	279	1261	23	182
1:23.1	400m	1:43.8	312	1374	26	185
0:59.5	300m	1:39.1	359	1535	29	183

Nicely done!

[Dangerscouse]

21:11.8 5,000m 2:07.1 170 885 19 116
4:15.2 1,000m 2:07.6 168 879 20 112
4:14.5 2,000m 2:07.2 170 884 20 116
4:13.8 3,000m 2:06.9 171 889 19 118
4:14.4 4,000m 2:07.2 170 885 19 118
4:13.8 5,000m 2:06.9 171 889 19 120

16:02.4 4,000m 2:00.3 201 991 22 126
2:00.1 500m 2:00.1 202 995 22 123
1:56.3 1,000m 1:56.3 222 1065 24 128
2:00.8 1,500m 2:00.8 199 983 23 126
2:01.7 2,000m 2:01.7 194 968 22 125
2:00.3 2,500m 2:00.3 201 991 22 128
2:01.0 3,000m 2:01.0 198 979 22 127
2:01.3 3,500m 2:01.3 196 974 22 127
2:00.9 4,000m 2:00.9 198 981 22 127

18:54.3 5,000m 1:53.4 240 1125 24 144
3:49.2 1,000m 1:54.6 233 1100 24 139
3:48.2 2,000m 1:54.1 236 1110 24 141
3:47.3 3,000m 1:53.6 238 1120 24 144
3:46.4 4,000m 1:53.2 241 1130 24 146
3:43.3 5,000m 1:51.6 251 1165 24 154

One of those days. I started off with a 5k walk in the park, then a 5k warmup on the erg, which felt a bit of a struggle. The next 4k didn't feel any better and the RPE went up, so I bailed out of the CTC, and did another 5k.

I decided to increase the pace, without any good reason, and it eventually started to get easier as I progressed, but I'd run out of time to do the CTC. It was good to salvage something, but I'm left wondering if I self sabotaged myself from the start with negative thoughts.

[Dangerscouse]

Rowing newbie here. Did my first ever 2K effort today to set a benchmark for future training.

Time Meters Pace Watts Cal S/M HR
7:14.3 2,000m 1:48.5 273 1241 34 173
1:46.8 500m 1:46.8 287 1288 35 168
1:49.0 1,000m 1:49.0 270 1230 35 174
1:49.3 1,500m 1:49.3 268 1222 35 175
1:49.2 2,000m 1:49.2 269 1225 34 177

Age 54, 70kg, 177cm DF:125

I just started rowing a couple of months ago to supplement my cycling so still trying to learn all the basics. I started using a gym Concept 2 but have now got my own RowErg at home beside my indoor bike setup. Can definitely get that 2K time down some more but good to get the first one out of the way.

That's a great first ever 2k, and you'll definitely knock chunks off it without too much effort

[Dangerscouse]

Also as I was feeling good I had a crack at the TOC for this month. Not a bad time for someone who has done the square root of f-all conditioning work outside of a rugby match for the last 3-4 months.

That's a solid result on no erg specific training. Circa four months off, is a really long time

[winniewinser]

21:11.8 5,000m 2:07.1 170 885 19 116
4:15.2 1,000m 2:07.6 168 879 20 112
4:14.5 2,000m 2:07.2 170 884 20 116
4:13.8 3,000m 2:06.9 171 889 19 118
4:14.4 4,000m 2:07.2 170 885 19 118
4:13.8 5,000m 2:06.9 171 889 19 120

16:02.4 4,000m 2:00.3 201 991 22 126
2:00.1 500m 2:00.1 202 995 22 123
1:56.3 1,000m 1:56.3 222 1065 24 128
2:00.8 1,500m 2:00.8 199 983 23 126
2:01.7 2,000m 2:01.7 194 968 22 125
2:00.3 2,500m 2:00.3 201 991 22 128
2:01.0 3,000m 2:01.0 198 979 22 127
2:01.3 3,500m 2:01.3 196 974 22 127
2:00.9 4,000m 2:00.9 198 981 22 127

18:54.3 5,000m 1:53.4 240 1125 24 144
3:49.2 1,000m 1:54.6 233 1100 24 139
3:48.2 2,000m 1:54.1 236 1110 24 141
3:47.3 3,000m 1:53.6 238 1120 24 144
3:46.4 4,000m 1:53.2 241 1130 24 146
3:43.3 5,000m 1:51.6 251 1165 24 154

One of those days. I started off with a 5k walk in the park, then a 5k warmup on the erg, which felt a bit of a struggle. The next 4k didn't feel any better and the RPE went up, so I bailed out of the CTC, and did another 5k.

I decided to increase the pace, without any good reason, and it eventually started to get easier as I progressed, but I'd run out of time to do the CTC. It was good to salvage something, but I'm left wondering if I self sabotaged myself from the start with negative thoughts.

That's a shame....we could use a few more strong scores. Hopefully you'll get the chance to go again?

[iain]

Rowing newbie here. Did my first ever 2K effort today to set a benchmark for future training.

Time Meters Pace Watts Cal S/M HR
7:14.3 2,000m 1:48.5 273 1241 34 173
1:46.8 500m 1:46.8 287 1288 35 168
1:49.0 1,000m 1:49.0 270 1230 35 174
1:49.3 1,500m 1:49.3 268 1222 35 175
1:49.2 2,000m 1:49.2 269 1225 34 177

Age 54, 70kg, 177cm DF:125

I just started rowing a couple of months ago to supplement my cycling so still trying to learn all the basics. I started using a gym Concept 2 but have now got my own RowErg at home beside my indoor bike setup. Can definitely get that 2K time down some more but good to get the first one out of the way.

Great first 2k especially the pacing. You obviously have great CV fitness to maintain those ratings. If you get used to puling a faster stroke you could be much faster and leave room to finish stronger.

[dabatey]

Rowing newbie here. Did my first ever 2K effort today to set a benchmark for future training.

Time Meters Pace Watts Cal S/M HR
7:14.3 2,000m 1:48.5 273 1241 34 173
1:46.8 500m 1:46.8 287 1288 35 168
1:49.0 1,000m 1:49.0 270 1230 35 174
1:49.3 1,500m 1:49.3 268 1222 35 175
1:49.2 2,000m 1:49.2 269 1225 34 177

Age 54, 70kg, 177cm DF:125

I just started rowing a couple of months ago to supplement my cycling so still trying to learn all the basics. I started using a gym Concept 2 but have now got my own RowErg at home beside my indoor bike setup. Can definitely get that 2K time down some more but good to get the first one out of the way.

That's a great first result for 70kg. I've found my cycling fitness not transferring across too well, so you must be pretty fit on the bike!!

[nick rockliff]

Another 30min session this evening but r20 this time.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,145m 2:05.9 175 902 20 134
5:00.0 1,191m 2:05.9 175 902 20 123
10:00.0 1,191m 2:05.9 175 902 20 129
15:00.0 1,191m 2:05.9 175 902 20 135
20:00.0 1,191m 2:05.9 175 902 20 137
25:00.0 1,191m 2:05.9 175 902 20 140
30:00.0 1,191m 2:05.9 175 902 20 140

Not too bad considering start HR is 10bpm higher than normal. Maybe not such a slog as I thought after yesterday's session. Stopped coughing up blood this morning too

[Sakly]

Another 30min session this evening but r20 this time.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,145m 2:05.9 175 902 20 134
5:00.0 1,191m 2:05.9 175 902 20 123
10:00.0 1,191m 2:05.9 175 902 20 129
15:00.0 1,191m 2:05.9 175 902 20 135
20:00.0 1,191m 2:05.9 175 902 20 137
25:00.0 1,191m 2:05.9 175 902 20 140
30:00.0 1,191m 2:05.9 175 902 20 140

Not too bad considering start HR is 10bpm higher than normal. Maybe not such a slog as I thought after yesterday's session. Stopped coughing up blood this morning too

That sounds like a win

[deadlifting265]

28/8/24(Weds)

10x750m(1)

7500m-25.55.2-1.43.6-R24-314w

1.43.5-R25-315w
1.43.4-R25-317w
1.43.7-R24-314w
1.43.8.R25-312w
1.43.8-R24-313w
1.43.8-R24-312w
1.43.8-R24-312w
1.43.8-R24-312w
1.43.8-R24-312w
1.43.2-R24-318w

Hard at that rate and on 1min rec.

Close in the garage, hard to breath, especially this muggy weather.

Funny distance 750's. Look easy on paper but that extra 250m per rep makes it alot harder to know what pace to hold. Solid enough though.

Dumbbell floor press 3x17's with 31(ish)kg per arm after.......

[Dangerscouse]

That's a shame....we could use a few more strong scores. Hopefully you'll get the chance to go again?

I'll do it, but it'll be the usual 'far too late' effort

[winniewinser]

Another 30min session this evening but r20 this time.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,145m 2:05.9 175 902 20 134
5:00.0 1,191m 2:05.9 175 902 20 123
10:00.0 1,191m 2:05.9 175 902 20 129
15:00.0 1,191m 2:05.9 175 902 20 135
20:00.0 1,191m 2:05.9 175 902 20 137
25:00.0 1,191m 2:05.9 175 902 20 140
30:00.0 1,191m 2:05.9 175 902 20 140

Not too bad considering start HR is 10bpm higher than normal. Maybe not such a slog as I thought after yesterday's session. Stopped coughing up blood this morning too

Blimey that COVID sounds nasty for you Nick... here's hoping you're seeing the back end of it

That's a shame....we could use a few more strong scores. Hopefully you'll get the chance to go again?

I'll do it, but it'll be the usual 'far too late' effort

Good lad