What Training Have You Done Today?

[Sakly]

Last call for the internal team challenge, stairway to heaven 1...5min 1r.
Strategy: 1:40 x3, then back off to 1:42.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
15:00.0	4,447m	1:41.1	338	1462	28	170
1:00.0	305m	1:38.3	368	1565	31	156
r: 1:00	39m						
2:00.0	603m	1:39.5	355	1522	32	167
r: 1:00	47m						
3:00.0	900m	1:40.0	350	1504	31	170
r: 1:00	34m						
4:00.0	1,178m	1:41.8	331	1439	28	170
r: 1:00	24m						
5:00.0	1,462m	1:42.5	324	1415	26	174

Looks strong

Thx Alex, my first go was after a gym session, so I was sure to improve, but not by how much. Last session was a 1:42.9 average.

[Dangerscouse]

Fairly happy with this session even though it doesn't look like much in comparison to others on paper.

I hope that you mean "others", in context of your other sessions and not others in comparison to other ergers... we don't do comparisons, as we know they're thief of joy

[jcross485]

I hope that you mean "others", in context of your other sessions and not others in comparison to other ergers... we don't do comparisons, as we know they're thief of joy

Yes - 100%! In looking at some of my other sessions, it just looks like a lower rate aerobic session, but it was solid.

Unfortunately, got word today from work that I'll be traveling Wednesday for an extended assignment / project, likely 2+ weeks away. It's the nature of the work that I do so I certainly understand but a bit bummed as I felt like I was on the verge of something good on the erg.

That said, I'll make do with what I have access to and will be sure to train consistently, whether thats just some running, body weight strength work, or something else.

[Dangerscouse]

48:08.8 12,000m 2:00.3 201 990 23 136
6:07.9 1,500m 2:02.6 190 953 23 127
6:00.6 3,000m 2:00.2 202 993 23 132
5:59.2 4,500m 1:59.7 204 1001 24 135
5:59.9 6,000m 1:59.9 203 997 23 139
6:00.8 7,500m 2:00.2 201 992 23 138
6:00.5 9,000m 2:00.1 202 994 23 139
6:00.1 10,500m 2:00.0 202 996 23 143
5:59.8 12,000m 1:59.9 203 998 23 143

A tentative row to test my back. The lower df felt like it was harder to generate power, but that might have also been a slight concern of doing too much.

I kept varying the effort just to see what it felt like, and it's definitely improving, but not there just yet

[winniewinser]

48:08.8 12,000m 2:00.3 201 990 23 136
6:07.9 1,500m 2:02.6 190 953 23 127
6:00.6 3,000m 2:00.2 202 993 23 132
5:59.2 4,500m 1:59.7 204 1001 24 135
5:59.9 6,000m 1:59.9 203 997 23 139
6:00.8 7,500m 2:00.2 201 992 23 138
6:00.5 9,000m 2:00.1 202 994 23 139
6:00.1 10,500m 2:00.0 202 996 23 143
5:59.8 12,000m 1:59.9 203 998 23 143

A tentative row to test my back. The lower df felt like it was harder to generate power, but that might have also been a slight concern of doing too much.

I kept varying the effort just to see what it felt like, and it's definitely improving, but not there just yet

Carefully does it Stu.....hopefully it will resolve soon

[Dangerscouse]

Unfortunately, got word today from work that I'll be traveling Wednesday for an extended assignment / project, likely 2+ weeks away. It's the nature of the work that I do so I certainly understand but a bit bummed as I felt like I was on the verge of something good on the erg.

That said, I'll make do with what I have access to and will be sure to train consistently, whether thats just some running, body weight strength work, or something else.

That's bad news. I forget that I'm lucky to only be away from home one night a month at the most.

[Sakly]

Low rate and drag HM, eyes closed.
Little bit surprised by the pace/HR ratio. It felt easy, so I thought it was slower.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:26:08	21,097m	2:02.4	190	955	18	133
10:53.0	2,638m	2:03.7	185	935	18	134
10:41.6	5,276m	2:01.6	195	969	18	132
10:44.0	7,914m	2:02.0	192	962	18	134
10:50.2	10,552m	2:03.2	187	943	18	131
10:49.0	13,190m	2:03.0	188	947	18	134
10:46.0	15,828m	2:02.4	191	956	18	135
10:42.2	18,466m	2:01.7	194	967	19	135
10:42.6	21,097m	2:02.1	192	961	19	137

[putridp]

Sunday: 8x500m/1:30r I attacked pretty hard at the start which I couldn't maintain through all the intervals, so a bit of a fly and die. 0.7s slower than last week but that was with 2 minute rest intervals so I think there's progress. It was a shame about the penultimate interval, that one put my character to the test. It's definitely a session that makes me regret choices.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
13:23.9	4,000m	1:40.4	345	34	167
1:39.3	500m	1:39.3	357	33	157
1:38.4	500m	1:38.4	367	35	165
1:39.1	500m	1:39.1	360	35	169
1:39.6	500m	1:39.6	354	36	170
1:41.3	500m	1:41.3	337	34	170
1:41.2	500m	1:41.2	338	34	170
1:43.3	500m	1:43.3	318	33	169
1:41.7	500m	1:41.7	333	34	172

Monday: 16,000m. Midday row, felt fresh during this.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
1:07:12	16,000m	2:06.0	175	20	138

Today: 16,000m. Same pace as yesterday, 5am row and felt considerable harder than yesterday. I'll pace at 2:07 tomorrow.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
1:07:12	16,000m	2:06.0	175	20	143

Happy to have totaled 473km rowed in September, whilst also managing to lose a few kg.

Low rate and drag HM, eyes closed.
Little bit surprised by the pace/HR ratio. It felt easy, so I thought it was slower.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:26:08	21,097m	2:02.4	190	955	18	133
10:53.0	2,638m	2:03.7	185	935	18	134
10:41.6	5,276m	2:01.6	195	969	18	132
10:44.0	7,914m	2:02.0	192	962	18	134
10:50.2	10,552m	2:03.2	187	943	18	131
10:49.0	13,190m	2:03.0	188	947	18	134
10:46.0	15,828m	2:02.4	191	956	18	135
10:42.2	18,466m	2:01.7	194	967	19	135
10:42.6	21,097m	2:02.1	192	961	19	137

A great pace and a lovely consistent and low HR as usual for you. That pace is getting into UT1 territory for me.

[alex9026]

Sunday: 8x500m/1:30r I attacked pretty hard at the start which I couldn't maintain through all the intervals, so a bit of a fly and die. 0.7s slower than last week but that was with 2 minute rest intervals so I think there's progress. It was a shame about the penultimate interval, that one put my character to the test. It's definitely a session that makes me regret choices.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
13:23.9	4,000m	1:40.4	345	34	167
1:39.3	500m	1:39.3	357	33	157
1:38.4	500m	1:38.4	367	35	165
1:39.1	500m	1:39.1	360	35	169
1:39.6	500m	1:39.6	354	36	170
1:41.3	500m	1:41.3	337	34	170
1:41.2	500m	1:41.2	338	34	170
1:43.3	500m	1:43.3	318	33	169
1:41.7	500m	1:41.7	333	34	172

Monday: 16,000m. Midday row, felt fresh during this.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
1:07:12	16,000m	2:06.0	175	20	138

Today: 16,000m. Same pace as yesterday, 5am row and felt considerable harder than yesterday. I'll pace at 2:07 tomorrow.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
1:07:12	16,000m	2:06.0	175	20	143

Happy to have totaled 473km rowed in September, whilst also managing to lose a few kg.

Good work going on here, heading in the right direction. The intervals can be tough to call, you did well to finish strong. 30s reduction in rest is quite a chunk x8 of them.

[alex9026]

57:52.9 15,000m 1:55.7 226 1076 20
19:27.2 5,000m 1:56.7 220 1057 20
19:24.1 10,000m 1:56.4 222 1063 20
19:01.7 15,000m 1:54.1 235 1109 20

A 15kr20 this morning, felt a little leggy from yesterday's squats.

[Sakly]

Sunday: 8x500m/1:30r I attacked pretty hard at the start which I couldn't maintain through all the intervals, so a bit of a fly and die. 0.7s slower than last week but that was with 2 minute rest intervals so I think there's progress. It was a shame about the penultimate interval, that one put my character to the test. It's definitely a session that makes me regret choices.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
13:23.9	4,000m	1:40.4	345	34	167
1:39.3	500m	1:39.3	357	33	157
1:38.4	500m	1:38.4	367	35	165
1:39.1	500m	1:39.1	360	35	169
1:39.6	500m	1:39.6	354	36	170
1:41.3	500m	1:41.3	337	34	170
1:41.2	500m	1:41.2	338	34	170
1:43.3	500m	1:43.3	318	33	169
1:41.7	500m	1:41.7	333	34	172

Monday: 16,000m. Midday row, felt fresh during this.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
1:07:12	16,000m	2:06.0	175	20	138

Today: 16,000m. Same pace as yesterday, 5am row and felt considerable harder than yesterday. I'll pace at 2:07 tomorrow.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
1:07:12	16,000m	2:06.0	175	20	143

Happy to have totaled 473km rowed in September, whilst also managing to lose a few kg.

Low rate and drag HM, eyes closed.
Little bit surprised by the pace/HR ratio. It felt easy, so I thought it was slower.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:26:08	21,097m	2:02.4	190	955	18	133
10:53.0	2,638m	2:03.7	185	935	18	134
10:41.6	5,276m	2:01.6	195	969	18	132
10:44.0	7,914m	2:02.0	192	962	18	134
10:50.2	10,552m	2:03.2	187	943	18	131
10:49.0	13,190m	2:03.0	188	947	18	134
10:46.0	15,828m	2:02.4	191	956	18	135
10:42.2	18,466m	2:01.7	194	967	19	135
10:42.6	21,097m	2:02.1	192	961	19	137

A great pace and a lovely consistent and low HR as usual for you. That pace is getting into UT1 territory for me.

Wow, 473km is some distance
To echo Alex, 25% reduction of rest time is significant, so I would take it as a win.

I took my long rows a bit easier recently. I felt a bit cumulative fatigue with my very hard gym sessions, so I needed to back off somewhere, and that's typically the rowing part, not the gym. Now seeing the pace dropping at the same HR, quite interesting

[jcross485]

That's bad news. I forget that I'm lucky to only be away from home one night a month at the most.

I used to travel much, much more than I do now - upwards of 250+ nights a year. That was certainly tough but back then, I always found a way to get training done at least 4x a week and keep nutrition on track, although that was during my strength only days.

I think the initial frustration has worn off and I'm trying to take the approach of what I can do during the time that I will be away. I doubt I'll have access to an erg or barbell with plates regularly, although I may try to find a way to sneak something in once or twice a week if possible, but I should have access to a pull-up bar regularly and I'm going to try and pack my 10kg weight vest. That would give me the ability to run, be it outside or on a treadmill, do a bit of lighter weight vest walking / jogging, and do rounds of pull-ups, push-ups, and walking lunges for full body circuit style work. The circuit work, while not true endurance work, will definitely elevate the HR for an extended period of time and hopefully stave off too much fitness loss and leave me in a spot where it's just a matter of getting the stroke back once I get home. I 100% have the ability to control what I eat so that will be a big focus as well.

Not the best of scenarios but I do think that its within my control to make the most of the situation and that it will be up to me to keep the big picture in mind - finding a way to consistently do something fitness wise will always trump not doing anything at all because it's not what was "planned".

I originally had strength work planned for today so I am going to keep to that as I am still home. Tomorrow was going to be a hard erg session; I will likely make a bit of a modification and do some row / run intervals while keeping the run distances relatively short so I can start getting my legs acquainted with the pounding again. The following day (Thursday) will be a cross-country travel day.

[nick rockliff]

Thought I'd have an early go at this month's CTC. Had it in my head that the pace would be similar to last month.

Time Meters Pace Watts Cal/Hr S/M
19:12.2 5,250m 1:49.7 265 1211 28 150
7:20.0 2,000m 1:50.0 263 1205 29 150
r: 2:00 14m
1:50.1 500m 1:50.1 262 1202 28 146
r: 4:00 19m
5:29.8 1,500m 1:49.9 263 1206 29 155
r: 1:30 17m
0:54.9 250m 1:49.8 264 1209 28 145
r: 3:00 16m
3:37.3 1,000m 1:48.6 273 1239 30 155
r66m

Was right in my thinking about the pace.

[jcross485]

10/1 - Erg sprints (2.5k warm up, 10 x 100m (2:00 rest) at max drag, 2.5 k cool down), strength work.

Fairly happy with this session. Every sprint was under :16 and while I was not able to really hammer the last for a PR, the overall average was the best to date. The first two actually felt relatively easy but they did get harder as the session went on. Deadlifts felt good as well - medium day of the heaviest week. Weights didn't feel light per se but they moved very well and I could have easily done many more sets.

Time Meters Pace Watts Cal/Hr S/M
23:35.9 6,000m 1:57.9 213 1033 21 139

5:15.0 1,250m 2:06.0 175 902 18 129
5:14.8 1,250m 2:05.9 175 903 18 135
r: 1:00 40m
0:15.8 100m 1:19.0 710 2743 42 147
r: 2:00 50m
0:15.7 100m 1:18.5 724 2790 42 144
r: 2:00 49m
0:15.7 100m 1:18.5 724 2790 42 145
r: 2:00 50m
0:15.8 100m 1:19.0 710 2743 42 146
r: 2:00 52m
0:15.8 100m 1:19.0 710 2743 42 144
r: 2:00 50m
0:15.7 100m 1:18.5 724 2790 42 145
r: 2:00 52m
0:15.7 100m 1:18.5 724 2790 42 146
r: 2:00 50m
0:15.7 100m 1:18.5 724 2790 42 152
r: 2:00 54m
0:15.8 100m 1:19.0 710 2743 42 151
r: 2:00 50m
0:15.5 100m 1:17.5 752 2887 43 153
r: 2:00 47m
5:14.6 1,250m 2:05.8 176 904 19 142
5:14.4 1,250m 2:05.7 176 905 19 143
r544m


Deadlift: 135 x 5 x 3 sets, 225 x 5, 285 x 5, 325 x 5, 355 x 5 x 3 sets

[alex9026]

34:34.5 9,000m 1:55.2 229 1086 20
11:59.2 3,000m 1:59.8 203 999 20
11:30.6 6,000m 1:55.1 230 1089 20
11:04.7 9,000m 1:50.7 257 1185 20

Some more low rate metres banked, aimed for 2:00 - 1:55 - sub 1:52 so happy with that. A good days work. I haven't seen a "double day" since my best running days, and I rarely did them as the injury risk vs reward wasn't really worth it.

Sandwiched a 90 minute dog walk which probably did my legs wonders.