What Training Have You Done Today?

[alex9026]

1:12:37.9 18,000m 2:01.0 197 979 20
14:38.7 3,600m. 2:02.0 193 962 21
14:37.5 7,200m 2:01.8 193 965 20
14:33.6 10,800m 2:01.3 196 974 20
14:31.1 14,400m 2:00.9 198 980. 20
14:17.1 18,000m 1:59.0 207 1014 21

Little to no calf/foot numbness today, loosened the foot straps, paying more attention to my form. Being a tad slower maybe helped, too (and is what I should be pacing longer pieces at if doing them regularly).

[Sakly]

Some bodyweight stuff at the beach
3 sets 3x 20 walking lunges +10 squats in a row
4x 10 broad jumps in the sand
3 sets wide pullups
3 sets deficit pike pushups
3 sets Trx horizontal rows
3 sets ring pushups
3 sets strict toes to bar
All in slightly under an hour, really relaxed

[Dangerscouse]

Little to no calf/foot numbness today, loosened the foot straps, paying more attention to my form.

That's good news. Do you think it was the straps that was the issue? I have slight issues if I tie my laces too tightly, but I've paid more attention to getting the right size erging shoes. Sometimes even half a size can make a difference.

[deadlifting265]

27/7/24(Sat)

16km super low drag(60)-203w-R20

Put a shirt on top of the flywheel to lower the drag but it fell off with 6.5km to go, so the last 6.5km at df77.

Various push-ups after.......

[alex9026]

That's good news. Do you think it was the straps that was the issue? I have slight issues if I tie my laces too tightly, but I've paid more attention to getting the right size erging shoes. Sometimes even half a size can make a difference.

It could be my shoes, which I've never worn particularly tight, though my right side is absolutely fine regardless. I'm using different shoes from when I first started rowing in December, which have a very solid platform (Nike metcon) because I wanted an all round gym shoe. Maybe the soul is too stiff.

I'll see how I fare with the loose straps over the coming weeks on my longer pieces. I think I need to start paying attention to soft tissue work, especially around my calves which are notorious for getting tight. I used to do it daily in my running days.

What shoes do you erg in? I'd like to push the longer distances, but this has definitely put that ambition on hold.

[MPx]

I'm using different shoes from when I first started rowing in December, which have a very solid platform (Nike metcon) because I wanted an all round gym shoe. Maybe the soul is too stiff.

I guess it could be too stiff with any "creases" digging into your foot. But you certainly dont want any gym shoe with a soft spongey sole. I use Merril Vapour Gloves - just a thin layer of rubber and get a really solid contact with the foot plate. Anything that "absorbs impact" a la running shoes will just leak power on the erg.

[jcross485]

7/27 - Strength work. Pretty abbreviated session as I did not get to train until the afternoon; garage was hot and we had some air quality issues with wildfire smoke as well. Got my warm up and main strength movement done and called it there. I am traveling the next few days for work and will have access to a pretty well equipped gym for a few days so should be able to get all of my training in as planned with a lot of pull ups, push ups, and walking lunges so not terribly upset with passing on them today.

Warmup: Empty barbell; 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 x 5 sets

10 reps band dislocations after each deadlift set for shoulder mobility

[Dangerscouse]

What shoes do you erg in? I'd like to push the longer distances, but this has definitely put that ambition on hold.

I also use Metcons, but I prefer the Metcon 4s. I wonder if stretching will help? I think that the shoes and straps will be an issue, but it also sounds a bit more deep rooted than just that.

[alex9026]

I guess it could be too stiff with any "creases" digging into your foot. But you certainly dont want any gym shoe with a soft spongey sole. I use Merril Vapour Gloves - just a thin layer of rubber and get a really solid contact with the foot plate. Anything that "absorbs impact" a la running shoes will just leak power on the erg.

For me, they cut quite high at my ankles, but yes, I absolutely wouldn't try a "soft" shoe. I'm familiar with Merril gloves, may have to consider.

I also use Metcons, but I prefer the Metcon 4s. I wonder if stretching will help? I think that the shoes and straps will be an issue, but it also sounds a bit more deep rooted than just that.

Probably worth noting I work in ankle high boots, so they won't be doing my ankle mobility any good. Should definitely start a regular stretching routine.

[alex9026]

27:43.3 8,000m 1:43.9 312 1372 27
6:57.7 2,000m 1:44.4 307 1357 27
r: 5:00 296m
6:56.6 2,000m 1:44.1 310 1366 27
r: 5:00 152m
6:56.9 2,000m 1:44.2 309 1363 27
r: 5:00 149m
6:52.1 2,000m 1:43.0 320 1401 28
r: 5:00 73m

I HD'd on this session last time out, at 1:47/1:48, so really pleased with this. I nearly switched it in favour of going back to bed as I'm between night shifts, but glad I got it in now.

[deadlifting265]

27:43.3 8,000m 1:43.9 312 1372 27
6:57.7 2,000m 1:44.4 307 1357 27
r: 5:00 296m
6:56.6 2,000m 1:44.1 310 1366 27
r: 5:00 152m
6:56.9 2,000m 1:44.2 309 1363 27
r: 5:00 149m
6:52.1 2,000m 1:43.0 320 1401 28
r: 5:00 73m

I HD'd on this session last time out, at 1:47/1:48, so really pleased with this. I nearly switched it in favour of going back to bed as I'm between night shifts, but glad I got it in now.

Should be good for comfortably under 17.30 for 5km based on this!

[jcross485]

7/28 - Row/Run Brick.

5 x 2k row / 1k run (~3:00 rest). The rest periods show at 8:00 but I set that between intervals so I could knock out the 1k run. With the short transition period, the rests worked out to be around 3:00 or so.

A bit of a harder session before heading out of town for work this afternoon for the next few days. Row portions were solid; I would say UT1 type effort. Run portions felt pretty good too; legs were heavy and sluggish but the pace was decent; I would say more threshold type effort.

Time Meters Pace Watts Cal/Hr S/M
41:30.9 10,000m 2:04.5 181 923 19 150
22:30 5,000m 4:30/k

4:09.4 1,000m 2:04.7 180 921 19 133
4:09.4 1,000m 2:04.7 180 921 19 142
4:34.0
r: 8:00 63m
4:09.3 1,000m 2:04.6 181 921 19 145
4:09.1 1,000m 2:04.5 181 923 19 152

r: 8:00 50m
4:09.1 1,000m 2:04.5 181 923 19 151
4:09.0 1,000m 2:04.5 181 924 19 157

r: 8:00 53m
4:09.1 1,000m 2:04.5 181 923 19 154
4:08.9 1,000m 2:04.4 182 924 19 159

r: 8:00 51m
4:09.0 1,000m 2:04.5 181 924 19 156
4:08.8 1,000m 2:04.4 182 925 19 158

r217m

[jcross485]

7/28 - Row/Run Brick.

5 x 2k row / 1k run (~3:00 rest). The rest periods show at 8:00 but I set that between intervals so I could knock out the 1k run. With the short transition period, the rests worked out to be around 3:00 or so.

A bit of a harder session before heading out of town for work this afternoon for the next few days. Row portions were solid; I would say UT1 type effort especially as the session went on and I got a bit of fatigue in the legs from the run. Run portions felt pretty good too; legs were heavy and sluggish but the pace was decent all things considered. I would say more threshold type effort based upon RPE. Not a bad session overall and scratched the running itch with some quality without beating up my body too much with volume.

Time Meters Pace Watts Cal/Hr S/M
41:30.9 10,000m 2:04.5 181 923 19 150
22:30 5,000m 4:30/k

4:09.4 1,000m 2:04.7 180 921 19 133
4:09.4 1,000m 2:04.7 180 921 19 142
4:34/k 1,000m
r: 8:00 63m

4:09.3 1,000m 2:04.6 181 921 19 145
4:09.1 1,000m 2:04.5 181 923 19 152
4:31/k 1,000m
r: 8:00 50m

4:09.1 1,000m 2:04.5 181 923 19 151
4:09.0 1,000m 2:04.5 181 924 19 154
4:31/k 1,000m
r: 8:00 53m

4:09.1 1,000m 2:04.5 181 923 19 154
4:08.9 1,000m 2:04.4 182 924 19 157
4:29/k 1,000m
r: 8:00 51m

4:09.0 1,000m 2:04.5 181 924 19 156
4:08.8 1,000m 2:04.4 182 925 19 158
4:25/k 1,000m
r217m

[dabatey]

C2 Training Guide V2 Original Plan Preparation phase Hard Week
UT1 x 30min...2.12/500@24spm

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,982m 2:08.9 163 862 24 159
6:00.0 1,398m 2:08.7 164 864 24 147
12:00.0 1,403m 2:08.2 166 870 24 155
18:00.0 1,399m 2:08.6 164 865 24 160
24:00.0 1,390m 2:09.4 161 854 24 165
30:00.0 1,392m 2:09.3 162 857 24 168

Was supposed to do this yesterday but just wasn't feeling it and swapped round with Sunday rest day and had a few beers last night instead. Started a bit faster than I intended (was going to go for just under 2.10) and just tried to keep it going. About 8 minutes in I was wondering how on earth I could ever keep the pace up so a bit like a 2k TT in that respect. Dropped off a little in the last ten minutes. I was pleased to see 23spm appear on the screen far more than 25spm which only blipped on a few occasions. Very close to throwing up at the end which I take as a sign I went about as hard as I could.

[Dangerscouse]

Very close to throwing up at the end which I take as a sign I went about as hard as I could.

Wow, that's a very big sign of extreme effort. Well done.