What Training Have You Done Today?

[alex9026]

Cheers, more in there though.

Wasn't an actual concerted PR attempt, RPE 7/8?

A sub 1:48 for the last ten minutes suggests there definitely is more there, 8300m would be really shifting.

[Dutch]

Hi all, good to see you all at it still in one way or another.

I have had 4 weeks off rowing, I have still been bike erging and weights though. I have now dropped kickboxing it was just too much to recover from. I like rowing and weights too much, I had to make a choice.

I am now starting another block of training for the 500m Bric. The last session of my previous block I got up to 400m and brought that in at 1.29.5 average. I was pretty fresh, so not sure where that would have gone with the extra 100.

Today was a 200m, time 33.8, watts 580, spm 48, av/500 1.24.5, df 152

This was the quickest I have ever done 200m and I was holding back trying to pace it. I seen as low as 1.21.

I defo have more power than my last 2 blocks. I put this down to the Wendler 531 system, which I know 2 or 3 of you are using or have used.
I am doing nothing but different types of deadlifts, squats and bench.
The most recent form of deadlifting I have started to do it farmers lifts from about 20 inches and these have had a massive effect on my upper back and they teach you total leg drive as well. My pb has gone from 240kg to 305kg in 6 weeks.
I love this lift so much i have invested in a pair of farmers handles lol

250m is next on Sunday.

[Dangerscouse]

Cheers, more in there though.

Wasn't an actual concerted PR attempt, RPE 7/8?

That's a very promising sign if that wasn't an all out effort

[Gustel]

Another attempt to row a 10k at 2:00. This time I managed to finish it, which felt good.

Time Meters Pace Watts Cal/Hr S/M
39:52.4 10,000m 1:59.6 204 1003 28 151
7:57.7 2,000m 1:59.4 205 1007 26 149
7:55.3 4,000m 1:58.8 209 1017 28 150
7:58.8 6,000m 1:59.7 204 1002 28 151
8:02.1 8,000m 2:00.5 200 988 29 150
7:58.5 10,000m 1:59.6 204 1003 30 155

[Dangerscouse]

1k repeats undefined rests

Intervals
Time Meters Pace Watts Cal/Hr S/M
14:00.3 4,000m 1:45.0 302 1339 29 153
3:36.4 1,000m 1:48.2 276 1250 29 137
r: 0:56 19m
3:31.9 1,000m 1:45.9 294 1312 30 146
r: 1:31 24m
3:28.8 1,000m 1:44.4 308 1358 30 153
r: 2:03 24m
3:23.2 1,000m 1:41.6 334 1448 31 178
r: 0:13 22m
r89m

So, this felt quite good until i saw my HR had climbed to 179. FYI, my assumed max is 176, and I've only seen that once (at the end of my FM PB), and I don't think I've ever got close to my max in any kind of interval; short or long.

This gave me a controlled panic and made me stop straight away. It didn't feel that close to an eye bulging effort, but it definitely was notably tough.

I didn't do any warmup, but I've read that usually means that you'll fail at closer to 90% max. I've also had a really frustrating week at work, especially Thursday and Friday, so intrusive thoughts were playing on my mind.

I did a 5k cooldown afterwards just as a reference, and that went to plan, with my HR acting as I expected.

Something to keep an eye on, and hopefully it was just an anomaly, but I do know I'd never have known if I didn't wear my HRM, and I'm not sure if that's good or bad.

[winniewinser]

Dealers choice for me today so a 3k warmup followed by the Team Oarsome Challenge 500m/R20 and then another 3k warm down.

Dropped the TOC from 1:47.0 and this is probably all I can muster.

1:45.4 500m 1:45.4 299 1328 20
1:45.4 500m 1:45.4 299 1328 20

[Sakly]

1k repeats undefined rests

Intervals
Time Meters Pace Watts Cal/Hr S/M
14:00.3 4,000m 1:45.0 302 1339 29 153
3:36.4 1,000m 1:48.2 276 1250 29 137
r: 0:56 19m
3:31.9 1,000m 1:45.9 294 1312 30 146
r: 1:31 24m
3:28.8 1,000m 1:44.4 308 1358 30 153
r: 2:03 24m
3:23.2 1,000m 1:41.6 334 1448 31 178
r: 0:13 22m
r89m

So, this felt quite good until i saw my HR had climbed to 179. FYI, my assumed max is 176, and I've only seen that once (at the end of my FM PB), and I don't think I've ever got close to my max in any kind of interval; short or long.

This gave me a controlled panic and made me stop straight away. It didn't feel that close to an eye bulging effort, but it definitely was notably tough.

I didn't do any warmup, but I've read that usually means that you'll fail at closer to 90% max. I've also had a really frustrating week at work, especially Thursday and Friday, so intrusive thoughts were playing on my mind.

I did a 5k cooldown afterwards just as a reference, and that went to plan, with my HR acting as I expected.

Something to keep an eye on, and hopefully it was just an anomaly, but I do know I'd never have known if I didn't wear my HRM, and I'm not sure if that's good or bad.

These were short rests and fast paces, obviously a hard combination. I fully get your point of controlled panic, but if it felt "normal", I don't see any problem with the HR at all. And afterwards all was "working" as expected, so that's a sign your body did what it was intended to do.

[Sakly]

After a 2k warmup, I bailed after 1km in during the 2k. I wasn't prepared for it mentally.
Switched to a 30r20, bailed after 10mins at ca. 1:48-49 pace. Really not in the mood for high intensity stuff.

Then programmed a 10k to get some meters in, started at a random rate, settled at 22. Then decided to do rate changes every 2k, 22-18-22-18-22.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
39:04.3	10,000m	1:57.2	217	1047	20	154
7:41.2	2,000m	1:55.3	228	1085	22	156
8:11.9	4,000m	2:02.9	188	947	18	144
7:36.7	6,000m	1:54.1	235	1109	22	158
8:09.9	8,000m	2:02.4	191	955	18	148
7:24.7	10,000m	1:51.1	255	1176	22	168

Despite the last 2k was the hardest, it felt the best. Ramped up the pace to 1:45-46 at the end.

[Dangerscouse]

These were short rests and fast paces, obviously a hard combination. I fully get your point of controlled panic, but if it felt "normal", I don't see any problem with the HR at all. And afterwards all was "working" as expected, so that's a sign your body did what it was intended to do.

I'm still not sure about it all. Over the years, I've never had it do anything like this on comparable sessions, but I'm also possibly overthinking it due to my current circumstances with work stress / frustration

[Sakly]

These were short rests and fast paces, obviously a hard combination. I fully get your point of controlled panic, but if it felt "normal", I don't see any problem with the HR at all. And afterwards all was "working" as expected, so that's a sign your body did what it was intended to do.

I'm still not sure about it all. Over the years, I've never had it do anything like this on comparable sessions, but I'm also possibly overthinking it due to my current circumstances with work stress / frustration

I can get that too. Currently I'm also facing some stress and frustration above "normal". Probably that is the main reason I cannot sustain hard pieces, as mentally not fully committed to it.
I would agree, don't overthink that single event and have an eye on it the next sessions.

[Dutch]

So, this felt quite good until i saw my HR had climbed to 179. FYI, my assumed max is 176, and I've only seen that once (at the end of my FM PB), and I don't think I've ever got close to my max in any kind of interval; short or long.

Something to keep an eye on, and hopefully it was just an anomaly, but I do know I'd never have known if I didn't wear my HRM, and I'm not sure if that's good or bad.

Dont forget if you are run down from stress/training the heart rate can be upto 15% higher and as sakly said these were short rests and fast paces, so if you wernt hyperventilating at the end after stopping, normally for me this happens if i stop suddenly, then all is probably good. I have learnt to just keep rowing at the end of a piece for maybe 30 secs for about 12 spm pace to bring breathing and heart rate under control.

[Dangerscouse]

I can get that too. Currently I'm also facing some stress and frustration above "normal". Probably that is the main reason I cannot sustain hard pieces, as mentally not fully committed to it.
I would agree, don't overthink that single event and have an eye on it the next sessions.

It was a strange session. I started a lot later than normal (almost 11am) and I fully expected it to be quite a lot slower for more intervals, due to feeling like I was possibly physically capable, but mentally no way near where I wanted to be, but it took on a life of its own after a few strokes.

Stress can be quite debilitating and always makes it a roll of the dice if I'll step up or tap out on any given day. You're going through something similar, but all I can advise is to keep doing what you're doing as your fitness doesn't care about your stress.

Dont forget if you are run down from stress/training the heart rate can be upto 15% higher and as sakly said these were short rests and fast paces

Thanks Dutch, and just FYI, the starting HR was at the low end of the normal range, and I only start again when my HR has dropped to 60%, so theoretically it was all within control. Even the pace didn't feel like I was too out of control, which was a welcome surprise.

I've looked at the HR graph and it sort of follows an acceptable path, so I'll just see how things go for future sessions. The 5k cooldown afterwards has slowly started to make me feel more comfortable with it all. If that had been elevated and spiky, I'd have been getting more concerned.

Who knows, maybe I've been under estimating my max HR for years.

[Dutch]

Who knows, maybe I've been under estimating my max HR for years.

I think the basic understanding for max heart rate is quite crude and I think we all have an allowance out side the accepted norm of 220 minus age if we are fairly fit. Some people are told that their heart is like that of a 25 yr old they are that fit when they are in their 40s. I dont see that this cant apply to you in some respects considering the times you pull.

It works the other way as well young people are told they have the body of a 54 yr old at 28 because of terrible lifestyle.

Also just to be certain, do you think your hrm could have been having a bad hair day because of batteries or signal blip ? I know next to nothing about hrm, but just a thought off the top of my head.

[Sakly]

I can get that too. Currently I'm also facing some stress and frustration above "normal". Probably that is the main reason I cannot sustain hard pieces, as mentally not fully committed to it.
I would agree, don't overthink that single event and have an eye on it the next sessions.

It was a strange session. I started a lot later than normal (almost 11am) and I fully expected it to be quite a lot slower for more intervals, due to feeling like I was possibly physically capable, but mentally no way near where I wanted to be, but it took on a life of its own after a few strokes.

Stress can be quite debilitating and always makes it a roll of the dice if I'll step up or tap out on any given day. You're going through something similar, but all I can advise is to keep doing what you're doing as your fitness doesn't care about your stress.

On those days the outcome for me tends to be always the same, performance is not on peak level and I can't sustain high intensities as used to, when mentally fresh.
I will be away from Monday to Friday, probably this week gives me some relief and de-stress from current levels. This was the reason I tried the CTC, but I knew already before, it can happen like it did.

[Dangerscouse]

Also just to be certain, do you think your hrm could have been having a bad hair day because of batteries or signal blip ? I know next to nothing about hrm, but just a thought off the top of my head.

Haha, possibly and it can't be discounted.

Something else I forgot to mention is that Dangerspouse had a heart condition about three years ago, that needed ablation to resolve it. It was so bad that the consultant told her afterwards he was really worried she might have a cardiac arrest if she wasn't careful. It started with an erratic HR but it's worth noting it was extremely erratic.

That was in the back of my mind yesterday but we'll see how this morning's session goes. It's looking more and more like an anomaly.

I also agree that my max HR isn't certain, but it's the fact that I never have anything like this kind of percentage for an interval session that has caught my attention, but there are always outlier moments