What Training Have You Done Today?

[Gustel]

Steady 10k after a busy day with swimming and running.

Time Meters Pace Watts Cal/Hr S/M
43:58.2 10,006m 2:11.8 153 825 22
12:00.0 2,709m 2:12.8 149 813 22
24:00.0 2,745m 2:11.1 155 834 23
36:00.0 2,737m 2:11.5 154 829 23
43:58.2 1,816m 2:11.6 153 827 23

[Gustel]

Posting also the "bad" sessions, holds you accountable for the progress. Also everybody can see, struggles are normal, so this can be motivating for others, too.
Same happened to me yesterday with a skierg 2k, so what. Next time.

I did not post much lately but will start to get back into the habit. Overall, it is motivating.

The bad days are what make the good days that much better.

You've got to use bad days as fuel for the next time, especially if deep down you know that it was a lack of fortitude to keep going, rather than you'd given 100% and still failed.

As Sascha says, everyone struggles at some point. It's all part of the game, and I've lost count of how many bad days I've had, but I'll never hide from a bad day or a stupid ego led decision.

Fully agree.

[Dangerscouse]

1:28:45.8 21,097m 2:06.2 174 898 19 119
12:30.7 3,000m. 2:05.1 179 915 20 120
12:29.7 6,000m. 2:04.9 179 917 20 121
12:33.8 9,000m. 2:05.6 177 907 20 121
12:37.9 12,000m 2:06.3 174 897 19 122
12:44.9 15,000m 2:07.4 169 881 19 118
12:42.9 18,000m 2:07.1 170 885 19 118
12:41.3 21,000m 2:06.8 171 889 19 119
0:24.6 21,097m 2:06.8 172 890 20 119

I had more time than I expected this morning, but I'm doing weights tonight so this had to be done by intuition

[jcross485]

10/5 - Strength work. Another weight vest session in the hotel gym. Right around PR pace again; I'm in a place where I could probably pick a day to push hard and set a new PR for time or keep going for a few more rounds at the same pace and set a new PR for volume but I am going to keep doing the work for now. Got a bit of more unfortunate news with respect to work; with the new hurricane heading towards Florida (US), it looks like my work trip is getting extended further (indefinitely) and the volume of work is ticking up. Any idea of getting on an erg is pretty well out as I am working 7 days a week and would need to go somewhere to use one whereas I can just about always sneak in a hotel gym session in the morning before getting on with my day. I am going to continue to double down on just doing something as opposed to doing nothing because I look to do something that would be harder to fit in and just don't get to it if that makes sense.

Pull-ups (5 reps), Push-ups (10 reps), Walking Lunges (10 reps per leg) - 1 round BW, 20 rounds with 10kg vest

10/6 - Easy aerobic work. Had to switch hotels for one night due to a couple of projects that were about ~3 hours from the rest; the hotel I went to did not have a pull-up bar in their fitness room so did an hour walk on a treadmill instead. 3.3mph, 10% incline, average HR in the mid 120's. Got a good sweat in, listened to a podcast, and took some time to really think about how to attack the foreseeable future with respect to training as I won't be on an erg. I jotted down some notes in my phone while I was walking just to organize my thoughts a bit and come up with a relatively repeatable weekly plan so that I am getting in a few different types of stimulus - lower aerobic work, "threshold" type work, higher quality type work where time is not necessarily important, and even some heavier strength type work with the equipment I have access to. I don't have a plan yet and as much as I enjoy pushing myself with the weight vest work as a challenge (think Murph everyday), I don't know if it's the best way to train if looking to improve various aspects of fitness.

[putridp]

Code: Select all

Date	Time	Meters	Pace	Watts	S/M	HR
31/9	1:07:12	16,000m	2:06.0	175	20	138
1/10	1:07:12	16,000m	2:06.0	175	20	143
2/10	1:07:43	16,000m	2:06.9	171	20	141
3/10	1:08:15	16,000m	2:07.9	167	20	135
4/10	1:07:42	16,000m	2:06.9	171	20	141
5/10	1:07:43	16,000m	2:06.9	171	20	138
5/10	31:19.8	8,000m	1:57.4	216	20	154

Week total of 104km. But I pulled a muscle last Wednesday (a rhomboid) that I thought was doing okay until after the 8,000m session on Saturday. It was definitely too sore to row on even gently yesterday so I've taken yesterday and today off. Perhaps tomorrow too. Frustrating. Probably an overuse injury, but how do you know where the limit is until you cross it?! I need to reduce the UT2 sessions to 2:08/2:08.5 pace, but ego...

[Sakly]

Code: Select all

Date	Time	Meters	Pace	Watts	S/M	HR
31/9	1:07:12	16,000m	2:06.0	175	20	138
1/10	1:07:12	16,000m	2:06.0	175	20	143
2/10	1:07:43	16,000m	2:06.9	171	20	141
3/10	1:08:15	16,000m	2:07.9	167	20	135
4/10	1:07:42	16,000m	2:06.9	171	20	141
5/10	1:07:43	16,000m	2:06.9	171	20	138
5/10	31:19.8	8,000m	1:57.4	216	20	154

Week total of 104km. But I pulled a muscle last Wednesday (a rhomboid) that I thought was doing okay until after the 8,000m session on Saturday. It was definitely too sore to row on even gently yesterday so I've taken yesterday and today off. Perhaps tomorrow too. Frustrating. Probably an overuse injury, but how do you know where the limit is until you cross it?! I need to reduce the UT2 sessions to 2:08/2:08.5 pace, but ego...

I think you need to mix it up a bit more. Low intensity distance alone is probably the not the key to maximise fitness nor bulletproof joints.
Why do you think you need to back off your UT2 sessions?

[putridp]

I think you need to mix it up a bit more. Low intensity distance alone is probably the not the key to maximise fitness nor bulletproof joints.
Why do you think you need to back off your UT2 sessions?

Thanks. I do intervals 8x500m and a UT1 45 minute session weekly. I should find more variety but I find the routine easier to settle into psychologically. My HR has been creeping up with the UT2 sessions and I've felt that they've not been quite easy enough, possibly leading to a breakdown in form causing the strain.

[Sakly]

I think you need to mix it up a bit more. Low intensity distance alone is probably the not the key to maximise fitness nor bulletproof joints.
Why do you think you need to back off your UT2 sessions?

Thanks. I do intervals 8x500m and a UT1 45 minute session weekly. I should find more variety but I find the routine easier to settle into psychologically. My HR has been creeping up with the UT2 sessions.

Ok, mentally everyone is different, but from physical standpoint I would do a bit longer steadies and probably cut the amount of sessions down (at least for the shown week). I assume fatigue is building up, as you don't get enough recovery and that has also impact on HR (at least for me).
By mixing up I didn't mean only the rowErg sessions, but also do some strength work. Only doing erg work is very repetitive in the same movement pattern, so it might be a good idea to train (and strengthen) other (complementary) movement pattern as well.

[putridp]

Ok, mentally everyone is different, but from physical standpoint I would do a bit longer steadies and probably cut the amount of sessions down (at least for the shown week). I assume fatigue is building up, as you don't get enough recovery and that has also impact on HR (at least for me).
By mixing up I didn't mean only the rowErg sessions, but also do some strength work. Only doing erg work is very repetitive in the same movement pattern, so it might be a good idea to train (and strengthen) other (complementary) movement pattern as well.

I appreciate the advice, thank you.

[Dangerscouse]

Thanks. I do intervals 8x500m and a UT1 45 minute session weekly. I should find more variety but I find the routine easier to settle into psychologically. My HR has been creeping up with the UT2 sessions and I've felt that they've not been quite easy enough, possibly leading to a breakdown in form causing the strain.

How many rest days do you have? You can only train as hard as you can rest, so it's definitely counter productive training too much. I'd always recommend at least one rest day a week, regardless of how sustainable it all is.

I've recently started to regularly do reverse planks after an erg session, rather than just once a week. It's a great stretch and strength exercise especially as it's almost the exact opposite of the rowing motion.

[iain]

19:00.4 5,250m 1:48.6 273 1240 27
7:22.8 2,000m 1:50.7 258 1187 26 r: 2:00 124m
1:44.3 500m 1:44.3 308 1361 28 r: 4:00 89m
5:27.5 1,500m 1:49.1 269 1225 27 r: 1:30 119m
0:49.9 250m 1:39.8 352 1511 34 r: 3:00 116m
3:35.9 1,000m 1:47.9 278 1257 29

Impressive Alex. I think your "recent 2k" needs revising if you can do as an interval only 1S/500m slower Also surprised that you didn't up the rating for the 500 given the 4' rest afterwards.

[winniewinser]

19:00.4 5,250m 1:48.6 273 1240 27
7:22.8 2,000m 1:50.7 258 1187 26 r: 2:00 124m
1:44.3 500m 1:44.3 308 1361 28 r: 4:00 89m
5:27.5 1,500m 1:49.1 269 1225 27 r: 1:30 119m
0:49.9 250m 1:39.8 352 1511 34 r: 3:00 116m
3:35.9 1,000m 1:47.9 278 1257 29

Impressive Alex. I think your "recent 2k" needs revising if you can do as an interval only 1S/500m slower Also surprised that you didn't up the rating for the 500 given the 4' rest afterwards.

Yeah I think I was still suffering a bit from the 2k ....aka trying to breath....so probably help back a bit on the 500m. On reflecting there may be a bit more in this but am I that fussed about getting into boat 3 instead of boat 4

[nick rockliff]

Just a 30r20 this evening

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,320m 2:02.9 188 948 20 130
5:00.0 1,220m 2:02.9 188 948 20 120
10:00.0 1,220m 2:02.9 188 948 20 126
15:00.0 1,220m 2:02.9 188 948 20 131
20:00.0 1,220m 2:02.9 188 948 20 132
25:00.0 1,221m 2:02.8 189 949 20 135
30:00.0 1,220m 2:02.9 188 948 20 136

Couldn't be bothered with much else.

[deadlifting265]

5/10/24(Sat)

clock-face, 1200m down to 100m(1)

7800m-26.59.4-R25-313w

1200m-1.44.8-24
1100m-1.44.9-24
1000m-1.44.8-24
900m-1.44.8-24
800m-1.44.7-24
700m-1.44.4-24
600m-1.43.5-25
500m-1.42.4-25
400m-1.40.7-26
300m-1.38.8-26
200m-1.36.5-26
100m-1.35.5-28

Valid enough for a Sat....

7/10/24(Mon)

2x4km(3)

8km-28.57.8-1.48.6-R22-273w

4km-14.30.8-1.48.8-R22-271w

4km-14.27-1.48.3-R22-275w

Felt much better than last week, tough 30min type session though.

Weighted chins x6 singles(1)-17.5kg+b/w

20rep safety-bar squat-62.5kg after....

[Gustel]

1hr at 2:12.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,654m 2:11.8 153 825 21 135
12:00.0 2,732m 2:11.7 153 826 21 131
24:00.0 2,724m 2:12.1 152 821 21 134
36:00.0 2,733m 2:11.7 153 827 22 134
48:00.0 2,738m 2:11.4 154 829 22 140
1:00:00.0 2,727m 2:12.0 152 823 22 139