What Training Have You Done Today?

[Dangerscouse]

Thx.....I have to remind myself I am 5 years older than when I first jumped on the erg and was definitely in better health fitness back then....not to mention 4x covid since.

Will keep it going

I agree with what Alex said, and there's nothing wrong with this in terms of progress. 1.2 seconds is a notable chunk.

Five years, at our ages, can be quite impactful although there's no way of knowing for certain how much, if it's temporary / permanent/ slower at improving / all or mainly in your head.

Maybe having 50+ PBs or targets is the best thing. It's definitely not easy to wrestle that control off your ego though.

[winniewinser]

Maybe having 50+ PBs or targets is the best thing. It's definitely not easy to wrestle that control off your ego though.

Agree....50+ PB's start now.

Ultimate goal is sub 7 but I really have to convince myself I want it enough first

[winniewinser]

BPP W13S2 - 4x1km/3'R... hoping for 1:48.5 then whatever is left on the last...not much was the answer. Found this a very tough session... especially Vs the 4x800/2'r the other week which I found ok at 1:47.8.

HD thoughts were strong but it got done so

14:26.4 4,000m 1:48.3 276 1248 29
3:36.8 1,000m 1:48.4 275 1245 29
3:36.9 1,000m 1:48.4 274 1244 28
3:36.9 1,000m 1:48.4 274 1244 30
3:35.8 1,000m 1:47.9 279 1258 31

[dabatey]

C2 Training Guide 2K Plan Prep Phase Hard Week
UT1 2x20' @24spm...Last time 2.10.9

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,335m 2:08.5 165 867 24 155
20:00.0 4,661m 2:08.7 164 864 24 149
20:00.0 4,674m 2:08.3 165 869 24 162

Last 10 minutes of 2nd interval was hard work.

[Dutch]

Started doing training for 50k about 4 weeks ago and 2 weeks in the heat killed it off. I was up to 1 hr 15 min rows and bike ergs, but fans did not help at all. I am training for 4 comps as well with powerlifting and trying to fit in 500m training at the bric in December. Something had to give.
I am now fully focused on the 500m. The goal is a sub 1.30 500m. It is my only rowing goal and works well with the powerlifting. I did a 300 meter row the other day and held a 1.28 pace quite comfortably. I did see 1.24 on the clock and was shocked at that. I was actually fighting to slow down. I would like to be at 1.27.5 comfortably until 400. Which I don't see as unobtainable.
My mind is the thing throwing up the doubt, I am not sure about, what we all get it.

Dist 300m, time 53 secs, av watts 508, spm 39, av/500 1.28.3, df 143.

Thursday will be a good test as it is 1 min. I expect to get somewhere nr 345m or so controlled. My 1 min pb is 339 so I expect that to go, even controlled, but I may go all out just for this. Not sure yet.
I feel by building up in distance I can evaluate each aspect and find the week spots in my strategy. I need to settle into my stroke withing 6 pulls as well. So some 100m starts will be carried out as well.
The carry over from squatting and deadlifting is immense for me now, my stoke to power is the highest it has ever been.

Saturday warmed up to 155kg squats and did 1x13 reps. the goal was 15 but my core gave out and was not supporting me anymore.

Yesterday was trap bar deadlift 1x3 66kg, 1x3 120kg, 1x2 160kg, 1x2 220kg, 1x1 260kg. Failed at 280kg twice but it did come up 2 inches lol.

Today was a 3.5 mile walk. 6 mile cycle and 45 min kickboxing class.

[dabatey]

BPP W13S2 - 4x1km/3'R... hoping for 1:48.5 then whatever is left on the last...not much was the answer. Found this a very tough session... especially Vs the 4x800/2'r the other week which I found ok at 1:47.8.

HD thoughts were strong but it got done so

14:26.4 4,000m 1:48.3 276 1248 29
3:36.8 1,000m 1:48.4 275 1245 29
3:36.9 1,000m 1:48.4 274 1244 28
3:36.9 1,000m 1:48.4 274 1244 30
3:35.8 1,000m 1:47.9 279 1258 31

With those 4x1k paces at only 3r you must be close to a sub 7min 2k already I imagine. 4x1k 6r was close for me.

[winniewinser]

BPP W13S2 - 4x1km/3'R... hoping for 1:48.5 then whatever is left on the last...not much was the answer. Found this a very tough session... especially Vs the 4x800/2'r the other week which I found ok at 1:47.8.

HD thoughts were strong but it got done so

14:26.4 4,000m 1:48.3 276 1248 29
3:36.8 1,000m 1:48.4 275 1245 29
3:36.9 1,000m 1:48.4 274 1244 28
3:36.9 1,000m 1:48.4 274 1244 30
3:35.8 1,000m 1:47.9 279 1258 31

With those 4x1k paces at only 3r you must be close to a sub 7min 2k already I imagine. 4x1k 6r was close for me.

Maybe....I think the rests cover my weakness to endure for the full 2k though. Last time round the BPP I think I was seeing avg 1:42/3 for 8x500's and I'm still a few beats off that. Maybe a 7:10 is achievable soon though

[Dangerscouse]

Intervals
Time Meters Pace Watts Cal/Hr S/M
58:41.7 16,000m 1:50.0 263 1203 26 149
3:49.7 1,000m 1:54.8 231 1095 27 130
r: 0:36 20m
3:36.4 1,000m 1:48.2 276 1250 29 139
r: 1:14 17m
3:33.2 1,000m 1:46.6 289 1294 29 148
r: 1:22 14m
3:33.3 1,000m 1:46.6 289 1292 29 150
r: 1:34 22m
3:33.3 1,000m 1:46.6 289 1292 29 152
r: 1:36 16m
3:33.2 1,000m 1:46.6 289 1294 29 153
r: 1:40 19m
3:33.3 1,000m 1:46.6 289 1292 29 154
r: 1:58 26m
3:36.5 1,000m 1:48.2 276 1249 26 156
r: 1:49 20m
3:39.3 1,000m 1:49.6 265 1213 24 156
r: 1:38 25m
3:35.2 1,000m 1:47.6 281 1266 24 160
r: 1:51 17m
3:47.2 1,000m 1:53.6 239 1121 25 149
r: 1:32 11m
3:39.3 1,000m 1:49.6 265 1213 24 158
r: 1:44 24m
3:51.3 1,000m 1:55.6 226 1078 24 144
r: 1:19 12m
3:48.3 1,000m 1:54.1 235 1109 24 145
r: 1:23 12m
3:42.0 1,000m 1:51.0 256 1180 25 153
r: 1:28 26m
3:50.2 1,000m 1:55.1 230 1089 24 146
r: 0:36 17m
r298m

1k repeats on undefined rests (start again when HR dropped to under 60%. I was going to wait until 100, but it kept hovering around 104 for too long so it wasn't worthwhile)

Today was a good day for testing. First one was a warm-up, then it was row until it started to feel a bit uncomfortable.

Rather than stopping altogether, I decided to lower the stroke rate and play around with effort, turning it into a tabata session. Not a bad day and a good way to improve confidence as it never got too close to being too much.

[Sakly]

BPP W13S2 - 4x1km/3'R... hoping for 1:48.5 then whatever is left on the last...not much was the answer. Found this a very tough session... especially Vs the 4x800/2'r the other week which I found ok at 1:47.8.

HD thoughts were strong but it got done so

14:26.4 4,000m 1:48.3 276 1248 29
3:36.8 1,000m 1:48.4 275 1245 29
3:36.9 1,000m 1:48.4 274 1244 28
3:36.9 1,000m 1:48.4 274 1244 30
3:35.8 1,000m 1:47.9 279 1258 31

With those 4x1k paces at only 3r you must be close to a sub 7min 2k already I imagine. 4x1k 6r was close for me.

Maybe....I think the rests cover my weakness to endure for the full 2k though. Last time round the BPP I think I was seeing avg 1:42/3 for 8x500's and I'm still a few beats off that. Maybe a 7:10 is achievable soon though

For me 4x1k 3:30r was spot on for 2k pace.
8x500 2r were a little bit faster (-1 to 1.5, if I remember right) than 2k pace.

[alex9026]

1:11:41.9 18,000m 1:59.4 205 1005 20
14:28.1 3,600m. 2:00.5 200 987 21
14:26.1 7,200m 2:00.2 201 992 20
14:22.1 10,800m 1:59.7 204 1001 20
14:17.3 14,400m 1:59.0 207 1013 20
14:08.2 18,000m 1:57.8 214 1036 20

Haven't done anything longer than hour for a few weeks. This felt pretty comfortable. Calf not 100% but definitely better than it has been, wriggling my toes every few hundred meters helps.

[alex9026]

Intervals
Time Meters Pace Watts Cal/Hr S/M
58:41.7 16,000m 1:50.0 263 1203 26 149
3:49.7 1,000m 1:54.8 231 1095 27 130
r: 0:36 20m
3:36.4 1,000m 1:48.2 276 1250 29 139
r: 1:14 17m
3:33.2 1,000m 1:46.6 289 1294 29 148
r: 1:22 14m
3:33.3 1,000m 1:46.6 289 1292 29 150
r: 1:34 22m
3:33.3 1,000m 1:46.6 289 1292 29 152
r: 1:36 16m
3:33.2 1,000m 1:46.6 289 1294 29 153
r: 1:40 19m
3:33.3 1,000m 1:46.6 289 1292 29 154
r: 1:58 26m
3:36.5 1,000m 1:48.2 276 1249 26 156
r: 1:49 20m
3:39.3 1,000m 1:49.6 265 1213 24 156
r: 1:38 25m
3:35.2 1,000m 1:47.6 281 1266 24 160
r: 1:51 17m
3:47.2 1,000m 1:53.6 239 1121 25 149
r: 1:32 11m
3:39.3 1,000m 1:49.6 265 1213 24 158
r: 1:44 24m
3:51.3 1,000m 1:55.6 226 1078 24 144
r: 1:19 12m
3:48.3 1,000m 1:54.1 235 1109 24 145
r: 1:23 12m
3:42.0 1,000m 1:51.0 256 1180 25 153
r: 1:28 26m
3:50.2 1,000m 1:55.1 230 1089 24 146
r: 0:36 17m
r298m

1k repeats on undefined rests (start again when HR dropped to under 60%. I was going to wait until 100, but it kept hovering around 104 for too long so it wasn't worthwhile)

Today was a good day for testing. First one was a warm-up, then it was row until it started to feel a bit uncomfortable.

Rather than stopping altogether, I decided to lower the stroke rate and play around with effort, turning it into a tabata session. Not a bad day and a good way to improve confidence as it never got too close to being too much.

Looks a good session Stu, nice one.

[jcross485]

A nice vacation away from home with the wife; my mother-in-law had our boys for the time so with them in good hands, we were able to relax and enjoy a bit of a break celebrating 10 years. 8/9 - 8/12 were the four main days we were at the resort with no travel (travel down on 8/8, travel home on 8/13); we averaged nearly 30k steps each day just walking around, walking the beach, exploring everything along the beach for a few miles north and south, walking to cafes, restaurants, shops, etc. Rowing is still my #1 mode for cardio / endurance training but the walking over those four days was a good reminder how something so simple, be it walking or rucking (walking with load), can be so good and "functional", even though I am not a fan of that term.


8/8 - No training. Long travel day from home to the resort, then a bit of exploring around our resort and the surrounding area.


8/9 - Fitness center session. I was surprised that it was relatively equipped - dumbbells to 100's in 5lb increments, a large number of treadmills and bikes, selectorized machines for just about every body part, numerous pull up stations, and even a curved assault runner, assault bike, and C2 SkiErg! But, no RowErg. I was surprised that they had the Ski but not the Row as I would have thought the Row was more popular and common. Kept things simple on this day. 20 rounds: Pull-Ups (5 reps), Push-Ups (10 reps), Walking Lunges (10 reps per leg).


8/10 - Fitness center session. About 5 mins on the assault bike just to warm up - get the HR up a tad, get moving, and figure out what I wanted to do. Decided on trying out the SkiErg for a bit, did 10 x 1:00 on, 1:00 off just trying to get a feel for the machine as I have never used one before and thought it would be a good opportunity to test it out and see if it might be a future add for the garage gym. In all honesty, I know it's a well built machine but just did not jive with it; not nearly as natural at this point for me as the RowErg is but that's likely from the 4mil meters I've put in and it's similarity to the deadlift that I've always enjoyed. Moved on to something more familiar. 15 rounds: Pull-Ups (5 reps), Push-Ups (10 reps), Walking Lunges (10 reps per leg)


8/11 - Fitness center session. Jumped right into a strength session early and kept it basic. 30 rounds: Pull-Ups (5 reps), Push-Ups (10 reps), Walking Lunges (10 reps per leg).


8/12 - Fitness center session. Similar to two days prior; wanted to give the SkiErg machine another go so kept the same structure of 10 x 1:00 on, 1:00 off intervals to try and get a feel for the machine. Felt a bit better but its still a foreign movement to me and it seems like the timing of the stroke is a lot more finicky. If I had regular access to this at home, I could see it being a good addition or compliment to the RowErg but the only way that would happen is to make the investment for the garage gym and that is not something I am going to be doing at this point in time. There are a few other things I would rather add for myself and even my kids as they get older before a SkiErg. One of the main things that actually might be added soon is a type of sled for loaded pushing and pulling, likely a Torque M1 or similar sled on wheels with magnetic resistance as to not piss off our neighbors and HOA with the noise, impact to the road, etc. After the SkiErg work, did a short strength circuit - 10 rounds: Pull-Ups (5 reps), Push-Ups (10 reps), Walking Lunges (10 reps per leg).


8/13 - Fitness center session early before traveling home. Hammered myself a bit during this one knowing I would be sitting a good portion of the day for a long flight home, although in hindsight, not the wisest of ideas as I am rather stiff today. 5:00 warm up on the assault bike to get some blood moving, then the following for a total of 5k running, 100 pull-ups, 200 push-ups, 200 walking lunges (per leg):

1k run on curved treadmill
5 rounds - Pull-Ups (5 reps), Push-Ups (10 reps), Walking Lunges (10 reps per leg)
1k run on curved treadmill
5 rounds - Pull-Ups (5 reps), Push-Ups (10 reps), Walking Lunges (10 reps per leg)
1k run on curved treadmill
5 rounds - Pull-Ups (5 reps), Push-Ups (10 reps), Walking Lunges (10 reps per leg)
1k run on curved treadmill
5 rounds - Pull-Ups (5 reps), Push-Ups (10 reps), Walking Lunges (10 reps per leg)
1k run on curved treadmill

[jcross485]

8/14 - 10k erg (steady) and strength work (deadlifts).

I generally am not combining both into a single session but I was surprised at how good the erg felt after a week away so knocked out just the deadlift portion of my strength work after as it was planned to be a lighter effort. After the last time I had a week off the erg, I ended up cutting my first session short so just scheduled an easy 10k at a lower stroke rate but was pleased with the result. Finished the session and still felt good so knocked out the deadlifts I had planned for tomorrow, but called it there. I didn't seem to need much warm up after the erg, just hopped into deadlifts with a few light sets before working up. This was a bit different than the last time I combined erg work and strength work; last time, I think I mentioned I would not be doing it again as I just didn't enjoy it but this time it felt good. The last time I did do it, I was in the middle of a very high volume mini-block (140k erg week) which could have contributed. I may experiment a bit with combined sessions in the future, we will see.

I will likely be back on the erg for a longer session (15k-16k) tomorrow and heavy strength work on Friday.

Time Meters Pace Watts Cal/Hr S/M
41:37.7 10,000m 2:04.8 180 918 18 142

4:10.1 1,000m 2:05.0 179 915 18 130
4:09.9 1,000m 2:04.9 179 917 18 137
4:09.8 1,000m 2:04.9 180 918 18 144
4:09.9 1,000m 2:04.9 179 917 18 146
4:09.7 1,000m 2:04.8 180 918 18 145
r: 2:00 42m
4:09.9 1,000m 2:04.9 179 917 18 143
4:09.8 1,000m 2:04.9 180 918 18 146
4:09.7 1,000m 2:04.8 180 918 18 145
4:09.4 1,000m 2:04.7 180 921 18 147
4:09.4 1,000m 2:04.7 180 921 18 148

***

1.5" Deficit Deadlifts: 135 x 5 x 3 sets, 205 x 5, 275 x 5 x 5 sets

[KeithT]

Intervals
Time Meters Pace Watts Cal/Hr S/M
58:41.7 16,000m 1:50.0 263 1203 26 149
3:49.7 1,000m 1:54.8 231 1095 27 130
r: 0:36 20m
3:36.4 1,000m 1:48.2 276 1250 29 139
r: 1:14 17m
3:33.2 1,000m 1:46.6 289 1294 29 148
r: 1:22 14m
3:33.3 1,000m 1:46.6 289 1292 29 150
r: 1:34 22m
3:33.3 1,000m 1:46.6 289 1292 29 152
r: 1:36 16m
3:33.2 1,000m 1:46.6 289 1294 29 153
r: 1:40 19m
3:33.3 1,000m 1:46.6 289 1292 29 154
r: 1:58 26m
3:36.5 1,000m 1:48.2 276 1249 26 156
r: 1:49 20m
3:39.3 1,000m 1:49.6 265 1213 24 156
r: 1:38 25m
3:35.2 1,000m 1:47.6 281 1266 24 160
r: 1:51 17m
3:47.2 1,000m 1:53.6 239 1121 25 149
r: 1:32 11m
3:39.3 1,000m 1:49.6 265 1213 24 158
r: 1:44 24m
3:51.3 1,000m 1:55.6 226 1078 24 144
r: 1:19 12m
3:48.3 1,000m 1:54.1 235 1109 24 145
r: 1:23 12m
3:42.0 1,000m 1:51.0 256 1180 25 153
r: 1:28 26m
3:50.2 1,000m 1:55.1 230 1089 24 146
r: 0:36 17m
r298m

1k repeats on undefined rests (start again when HR dropped to under 60%. I was going to wait until 100, but it kept hovering around 104 for too long so it wasn't worthwhile)

Today was a good day for testing. First one was a warm-up, then it was row until it started to feel a bit uncomfortable.

Rather than stopping altogether, I decided to lower the stroke rate and play around with effort, turning it into a tabata session. Not a bad day and a good way to improve confidence as it never got too close to being too much.

You seem to do this workout good - 10 reps in the 1:40s as well. The fact you weren't in trouble makes it even better.

[deadlifting265]

14/8/24(Wed)

10x600m(2)- Restricted to R22

6km-20.21.6-1.41.8-332w

Tough work on this rate, but sub 1.42 target hit.

One hard set of smith machine incline press and shoulder press after......