What Training Have You Done Today?

[Dangerscouse]

26:18.0 7,500m 1:45.2 301 1334 26
10:35.4 3,000m 1:45.9 295 1314 26
r: 5:00 66m
8:49.2 2,500m 1:45.8 295 1315 26
r: 5:00 39m
6:53.4 2,000m 1:43.3 317 1391 28
r: 5:00 20m
r125m

Wrapping up second cycle of PP, just need to fit in a 5k TT prior to the next cycle which won't be until next week now. This was tough, but well in control, should be sub 1:45's next time out.

I hate this session, but there's a lot to love about this.

[dabatey]

C2 Training Guide Original Plan Prep Phase Medium Week (2nd 3 Week Loop)
UT1 2 x 20 minutes @ 23 spm.
Last 2.12.6/ 2.12.5

20:00.0 4,559m 2:11.6 154 828 23 145
20:00.0 4,573m 2:11.2 155 833 23 152

Was going to aim for just under 2.12 but felt reasonably comfortable pushing out plenty of 2.11 reps.

[MPx]

Nice, Have you given thought to the Devon Indoor 5km?

Just had a nosey at the British Rowing indoor calendar and I don't see it? Quick Google search suggests it was last run in 2023.

I couldn't live further away from Devon, but would really like the opportunity to test in a competitive setting.

Apparently it's going ahead this year, just not sure in what format and month.

It used to be an in person event held in a school just outside Exeter - enjoyed going to watch there. Then, like everywhere else, it went virtual during Covid. I'd hoped it would return in person last year but it didn't in the end...
Maybe worth asking Sam Blythe who runs it under the Fitness Matters banner? sam AT fitnessmatters.me.uk

[deadlifting265]

Just had a nosey at the British Rowing indoor calendar and I don't see it? Quick Google search suggests it was last run in 2023.

I couldn't live further away from Devon, but would really like the opportunity to test in a competitive setting.

Apparently it's going ahead this year, just not sure in what format and month.

It used to be an in person event held in a school just outside Exeter - enjoyed going to watch there. Then, like everywhere else, it went virtual during Covid. I'd hoped it would return in person last year but it didn't in the end...
Maybe worth asking Sam Blythe who runs it under the Fitness Matters banner? sam AT fitnessmatters.me.uk

Will email Sam, thanks.

[alex9026]

I hate this session, but there's a lot to love about this.

Thanks Stu. I definitely like to get that opening 3k over with.

It used to be an in person event held in a school just outside Exeter - enjoyed going to watch there. Then, like everywhere else, it went virtual during Covid. I'd hoped it would return in person last year but it didn't in the end...
Maybe worth asking Sam Blythe who runs it under the Fitness Matters banner? sam AT fitnessmatters.me.uk

Thanks, I didn't clock on that last year was virtual when I checked. Whilst not replicating the same setting as an in person event, even that would push me on through the inevitable feeling of discomfort.

[Dangerscouse]

27:03.8 7,500m 1:48.2 276 1249 27 162
10:49.3 3,000m 1:48.2 276 1250 28 161
r: 4:00 45m
9:03.7 2,500m 1:48.7 272 1236 28 163
r: 4:00 45m
7:10.7 2,000m 1:47.6 280 1264 27 165
r90m

I still hate this session, so that's why I did it. Starting HR was circa +10 so it was a bad sign, but you never know what will happen.

It was as bad as I expected, but after almost crumbling after the 2.5k, and reminding myself that I'm not anywhere close to Alex, so I need to recalibrate my ego, I managed to get it done. A good base for next time, which will hopefully be in 2025

[KeithT]

CTC early entry, worst try ever

After warmup started the workout with ergzone, but for whatever reason ergzone wouldn't hold the display awake, so bailed after 4 intervals and reprogrammed with ergdata.
Started very optimistic around 1:30 and needed to back off to 1:33 for the last three of the first round, but that was kind of the idea to attack it that way for all three rounds.
Started the same way next one, but due to fatigue I couldn't get the timing right for the rolling starts and messed up the start pace several times. Got really annoyed and wanted to bail. Skipped 2 intervals, during that time HR monitor died. Then I decided to went on to use it as a learning session. In the third round messed up several starts again, so result isn't really worth posting. Ergdata reported only 21 intervals in the end, it did not count the 2 skipped ones and the last one
So the PM5 was the only hardware functioning well today.
Will definitely go again and pace it slower and focus on the starts. I think there can be won much more compared to very hard strokes or high rates.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
8:00.0	2,350m	1:42.1	329	1430	30	95

During the week I did two more bodyweight sessions, so had a bit of movement. Nights were really bad, my back was stiff from the bad bed. But the beach was very nice as were the days in the sun

This is an interesting one - 10 seconds rest will feel like nothing and then as you said timing the first pull will be critical

Absolutely. I think my next strategy is to use the complete 10s rest and a standing start for each rep. At least this will help with the messed up starts. The "longer" rest probably not so much

I remember once ruining an entire workout due to timing the start wrong. I usually will do a slow pull with 4 seconds left (when rest is longer) and then try to time a second harder pull to finish right as new interval starts. However I once did something a little different and got a first stroke of over 4:00 pace and then had to try and go crazy in the rest of the interval to bring it down. This one, the wheel will still be spinning, so might just try and time a hard pull right as new interval goes. Not going to feel like any rest. I plan to try 1:30 and see what happens.

[KeithT]

27:03.8 7,500m 1:48.2 276 1249 27 162
10:49.3 3,000m 1:48.2 276 1250 28 161
r: 4:00 45m
9:03.7 2,500m 1:48.7 272 1236 28 163
r: 4:00 45m
7:10.7 2,000m 1:47.6 280 1264 27 165
r90m

I still hate this session, so that's why I did it. Starting HR was circa +10 so it was a bad sign, but you never know what will happen.

It was as bad as I expected, but after almost crumbling after the 2.5k, and reminding myself that I'm not anywhere close to Alex, so I need to recalibrate my ego, I managed to get it done. A good base for next time, which will hopefully be in 2025

Good result. I haven't done this one for years - when I did I was in top shape, so I know it would be slower now.

[alex9026]

27:03.8 7,500m 1:48.2 276 1249 27 162
10:49.3 3,000m 1:48.2 276 1250 28 161
r: 4:00 45m
9:03.7 2,500m 1:48.7 272 1236 28 163
r: 4:00 45m
7:10.7 2,000m 1:47.6 280 1264 27 165
r90m

I still hate this session, so that's why I did it. Starting HR was circa +10 so it was a bad sign, but you never know what will happen.

It was as bad as I expected, but after almost crumbling after the 2.5k, and reminding myself that I'm not anywhere close to Alex, so I need to recalibrate my ego, I managed to get it done. A good base for next time, which will hopefully be in 2025

About what my previous result on this was. Your peak tops anything I am near if it's 5k and over!

[Sakly]

This is an interesting one - 10 seconds rest will feel like nothing and then as you said timing the first pull will be critical

Absolutely. I think my next strategy is to use the complete 10s rest and a standing start for each rep. At least this will help with the messed up starts. The "longer" rest probably not so much

I remember once ruining an entire workout due to timing the start wrong. I usually will do a slow pull with 4 seconds left (when rest is longer) and then try to time a second harder pull to finish right as new interval starts. However I once did something a little different and got a first stroke of over 4:00 pace and then had to try and go crazy in the rest of the interval to bring it down. This one, the wheel will still be spinning, so might just try and time a hard pull right as new interval goes. Not going to feel like any rest. I plan to try 1:30 and see what happens.

Exactly this happened at least two times in this one - a 4:xx start pull, a 3:5x start pull and some 2:30s or 40s. Even on a standing flywheel I can get a 2:05 start or something and I'm really weak at it.
Before my next attempt I will have a go on some of these 20/10 to try out what's the best timing for the first pull workout pulling through the rest time.
1:30 sounds absolutely reasonable for you - good luck!

[nick rockliff]

Last session until after holiday break, just a gentle 10kr20

Time Meters Pace Watts Cal/Hr S/M
41:59.6 10,000m 2:05.9 175 902 20 123
4:11.9 1,000m 2:05.9 175 902 20 112
4:11.9 2,000m 2:05.9 175 902 20 115
4:11.9 3,000m 2:05.9 175 902 20 118
4:12.0 4,000m 2:06.0 175 902 20 121
4:11.8 5,000m 2:05.9 175 903 20 124
4:12.0 6,000m 2:06.0 175 902 20 127
4:12.0 7,000m 2:06.0 175 902 20 129
4:12.0 8,000m 2:06.0 175 902 20 130
4:12.0 9,000m 2:06.0 175 902 20 131
4:12.1 10,000m 2:06.0 175 901 20 131

[winniewinser]

CTC August...my Garmin was complaining about a lack of anaerobic activities so I thought this would shut it up....went ok....but my HRM failed and Garmin thinks this was a recovery row Oh well....I know I did it at least!

8:00.0 2,355m 1:41.9 331 1438 34
0:20.0 97m 1:43.0 319 1399 36
r: 0:10 39m
0:20.0 100m 1:40.0 350 1504 36
r: 0:10 38m
0:20.0 99m 1:41.0 340 1468 36
r: 0:10 34m
0:20.0 98m 1:42.0 329 1433 33
r: 0:10 36m
0:20.0 96m 1:44.1 310 1365 33
r: 0:10 29m
0:20.0 98m 1:42.0 329 1433 36
r: 0:10 32m
0:20.0 97m 1:43.0 319 1399 33
r: 0:10 32m
0:20.0 98m 1:42.0 329 1433 33
r: 2:00 158m
0:20.0 99m 1:41.0 340 1468 33
r: 0:10 37m
0:20.0 99m 1:41.0 340 1468 36
r: 0:10 36m
0:20.0 97m 1:43.0 319 1399 33
r: 0:10 33m
0:20.0 97m 1:43.0 319 1399 36
r: 0:10 23m
0:20.0 97m 1:43.0 319 1399 36
r: 0:10 26m
0:20.0 98m 1:42.0 329 1433 36
r: 0:10 24m
0:20.0 98m 1:42.0 329 1433 36
r: 0:10 25m
0:20.0 98m 1:42.0 329 1433 36
r: 2:00 144m
0:20.0 99m 1:41.0 340 1468 33
r: 0:10 24m
0:20.0 99m 1:41.0 340 1468 33
r: 0:10 28m
0:20.0 98m 1:42.0 329 1433 36
r: 0:10 29m
0:20.0 98m 1:42.0 329 1433 33
r: 0:10 22m
0:20.0 98m 1:42.0 329 1433 36
r: 0:10 30m
0:20.0 97m 1:43.0 319 1399 36
r: 0:10 24m
0:20.0 99m 1:41.0 340 1468 36
r: 0:10 21m
0:20.0 101m 1:39.0 361 1541 36
r924m

[dabatey]

C2 Training Guide Original Plan Prep Phase Medium Week (2nd 3 Week Loop)
UT1 1 x 40 min @ 23spm
Last time 2.12.7/500

Yesterdays 2x20r5 ended at 2.11.6 and 2.11.4 so on the thought that as 1x40 is slightly harder 2.11.8 would be a good aim. Started just off that pace, then really warmed up into the piece as time went on with a strong finish over the last 5.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,146m 2:11.2 155 833 23 146
5:00.0 1,136m 2:12.0 152 823 24 134
10:00.0 1,140m 2:11.5 154 828 23 140
15:00.0 1,141m 2:11.4 154 830 23 145
20:00.0 1,139m 2:11.6 153 827 23 148
25:00.0 1,143m 2:11.2 155 832 23 149
30:00.0 1,144m 2:11.1 155 834 23 148
35:00.0 1,145m 2:11.0 156 835 23 152
40:00.0 1,159m 2:09.4 161 855 23 159

[deadlifting265]

7/8/24(Weds)

8x2km(1)

16km-59.04.1-1.50.7-R21-258w

7.23.5

7.22.9

7.23.3

7.23.6

7.23.5

7.23.3

7.23.2

7.20.9

The temporary room the two remaining ergs are in has no windows and was stifling hot, must've lost at least 1.5kg but comfortably hard session.

Just one virtual max set on smith machine incline press and shoulder press after......

[Sakly]

60min early in the morning, fasted.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:00:00	14,503m	2:04.1	183	930	18	134
7:30.0	1,807m	2:04.5	181	923	18	132
15:00.0	1,808m	2:04.4	182	924	18	131
22:30.0	1,809m	2:04.3	182	926	18	131
30:00.0	1,812m	2:04.1	183	929	18	134
37:30.0	1,811m	2:04.2	183	928	18	134
45:00.0	1,811m	2:04.2	183	928	18	136
52:30.0	1,813m	2:04.1	183	930	18	138
1:00:00	1,832m	2:02.8	189	950	18	142