What Training Have You Done Today?

[jcross485]

Time to take my medicine.

I was procrastinating about doing the CTC as yesterday's pilates class was really tough, and I wasn't sure if it was a tough session, a bad day or both, so I wasn't sure what to expect.

We're hiking early tomorrow morning and then I'm giving blood in the afternoon, so it had to be today. I had a few too many wobbles and dead stops, which with only 10 seconds rest, wasn't a good idea, as it felt much harder to get going again.

It has been far too long since I felt the need to lie on the floor afterwards, so that's usually the acid test for confirming that I've pushed it enough. The 94% HR with only 20 seconds effort also proved that point, but I really do need to keep attacking these harder sessions as I've been full of too many excuses recently.

Time Meters Pace Watts Cal/Hr S/M
8:00.0 2,456m 1:37.7 375 1590 32 157
0:20.0 103m 1:37.0 382 1616 33 137
r: 0:10 41m
0:20.0 106m 1:34.3 417 1734 33 151
r: 0:10 43m
0:20.0 104m 1:36.1 394 1654 33 156
r: 0:10 42m
0:20.0 105m 1:35.2 405 1694 33 158
r: 0:10 42m
0:20.0 103m 1:37.0 382 1616 33 159
r: 0:10 38m
0:20.0 103m 1:37.0 382 1616 33 158
r: 0:10 41m
0:20.0 102m 1:38.0 371 1578 33 159
r: 0:10 40m
0:20.0 103m 1:37.0 382 1616 33 160
r: 2:00 52m
0:20.0 105m 1:35.2 405 1694 33 144
r: 0:10 44m
0:20.0 104m 1:36.1 394 1654 33 154
r: 0:10 38m
0:20.0 103m 1:37.0 382 1616 33 157
r: 0:10 38m
0:20.0 100m 1:40.0 350 1504 33 157
r: 0:10 41m
0:20.0 101m 1:39.0 361 1541 33 159
r: 0:10 42m
0:20.0 102m 1:38.0 371 1578 33 161
r: 0:10 42m
0:20.0 102m 1:38.0 371 1578 33 164
r: 0:10 39m
0:20.0 102m 1:38.0 371 1578 33 163
r: 2:00 43m
0:20.0 104m 1:36.1 394 1654 33 146
r: 0:10 44m
0:20.0 102m 1:38.0 371 1578 33 156
r: 0:10 41m
0:20.0 98m 1:42.0 329 1433 33 159
r: 0:10 39m
0:20.0 101m 1:39.0 361 1541 30 162
r: 0:10 39m
0:20.0 101m 1:39.0 361 1541 33 163
r: 0:10 36m
0:20.0 99m 1:41.0 340 1468 33 162
r: 0:10 37m
0:20.0 102m 1:38.0 371 1578 33 165
r: 0:10 41m
0:20.0 104m 1:36.1 394 1654 33 165
r943m

This looks like a brutal session; I can't remember a time where I've done those truly hard intervals on less than 1:1 work to rest ratio.

[winniewinser]

Time to take my medicine.

I was procrastinating about doing the CTC as yesterday's pilates class was really tough, and I wasn't sure if it was a tough session, a bad day or both, so I wasn't sure what to expect.

We're hiking early tomorrow morning and then I'm giving blood in the afternoon, so it had to be today. I had a few too many wobbles and dead stops, which with only 10 seconds rest, wasn't a good idea, as it felt much harder to get going again.

It has been far too long since I felt the need to lie on the floor afterwards, so that's usually the acid test for confirming that I've pushed it enough. The 94% HR with only 20 seconds effort also proved that point, but I really do need to keep attacking these harder sessions as I've been full of too many excuses recently.

Time Meters Pace Watts Cal/Hr S/M
8:00.0 2,456m 1:37.7 375 1590 32 157
.....

Lovely stuff

[winniewinser]

Friday work gym bonus session......wasn't sure what to do so tested out the new Sept CTC early. Very similar to the 1500/2000 intervals on the BPP so was a handy training session for that. I had 1:53.0 in mind so this came out OK with a bit more in there for a proper attempt in Sept.

3 x 6min / 2min rest

18:00.0 4,813m 1:52.1 248 1152 26
6:00.0 1,598m 1:52.6 245 1142 27
6:00.0 1,603m 1:52.2 247 1150 26
6:00.0 1,612m 1:51.6 251 1165 26

Back not troubled by that.....yet!

[Sakly]

It has been far too long since I felt the need to lie on the floor afterwards, so that's usually the acid test for confirming that I've pushed it enough. The 94% HR with only 20 seconds effort also proved that point, but I really do need to keep attacking these harder sessions as I've been full of too many excuses recently.

Time Meters Pace Watts Cal/Hr S/M
8:00.0 2,456m 1:37.7 375 1590 32 157

So it was a nice starter to get this feeling more often
Nice session, Stu!

[Sakly]

60min steady with a slight push at the end.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:00:00	14,936m	2:00.5	200	988	20	144
7:30.0	1,850m	2:01.6	195	969	20	139
15:00.0	1,857m	2:01.1	197	977	20	139
22:30.0	1,853m	2:01.4	195	972	20	140
30:00.0	1,857m	2:01.1	197	977	20	138
37:30.0	1,861m	2:00.9	198	981	20	145
45:00.0	1,868m	2:00.4	200	989	20	147
52:30.0	1,883m	1:59.4	205	1006	20	149
1:00:00	1,908m	1:57.9	213	1034	20	156

[Dangerscouse]

Back not troubled by that.....yet!

That's good news, but if you're like me, it's tomorrow morning that will be the moment when you know for sure

[alex9026]

Very strong PB Alex

Thanks Stu, I've had a good few weeks, alluded to it before but I just need to trust the process and keep plugging away. Strong work yourself today.

Nice one alex, good power there

Thanks Dutch

Strong result!
Probably I need to gain more weight to get there

Yes, weight and height are in my favour, though I don't feel particularly tall by rower standards

[Dangerscouse]

This looks like a brutal session; I can't remember a time where I've done those truly hard intervals on less than 1:1 work to rest ratio.

It's horrible as the 10 seconds rest isn't helpful at all, but it's too long to keep going through it, so you're kind of caught between emotions, gasping for breath, despair and pride & desire to keep going . Masochistically I quite enjoyed it.

So it was a nice starter to get this feeling more often
Nice session, Stu!

Definitely is mate. I need to run towards this type of effort rather than skirt around it with sessions that I convince myself are a good enough alternative.

Nothing beats that feeling of deep regret of starting something you just have to finish. #rergrets (trademark pending)

[alex9026]

6:23.4 2,000m 1:35.8 397 1667 31
1:35.8 500m 1:35.8 398 1670 33
1:35.9 1,000m 1:35.9 397 1665 31
1:35.6 1,500m 1:35.6 401 1678 31
1:36.2 2,000m 1:36.2 393 1653 31

2k test day, planned a 30r20 test but too hot, so switched with this. Glad I did. Need to stop being distracted by barbells, I want a sub 6:20 a million times more than I want a bigger squat and deadlift...

[deadlifting265]

6:23.4 2,000m 1:35.8 397 1667 31
1:35.8 500m 1:35.8 398 1670 33
1:35.9 1,000m 1:35.9 397 1665 31
1:35.6 1,500m 1:35.6 401 1678 31
1:36.2 2,000m 1:36.2 393 1653 31

2k test day, planned a 30r20 test but too hot, so switched with this. Glad I did. Need to stop being distracted by barbells, I want a sub 6:20 a million times more than I want a bigger squat and deadlift...

Very good and and there's potentially more room regarding rate.

[deadlifting265]

30//8/24(Fri)

Into the garage with training partner for 3x1km(approx 7-8mins rec)

3.12.8-1.36.4-R30-391w(1.35.9/1.36.9)

3.13.4-1.36.7-R30-387w(1.36.3/1.37.1)

3.13.3-1.36.6-R30-388w(1.36.5/1.36.6)

Wanted a very ambitious sub 1.36 for all three, but not too far off.

First one felt awful, legs and arms shot, then went to the lungs on the next two

Happy enough with that, should be quicker over the next three months.

Should really be able to hold that pace for 2 of those back to back in a race?..............

[jcross485]

8/30 - Strength work.

I enjoyed last week session of doing a bit less volume but pushing the intensity so repeated today as it was planned to be my heaviest of the week, although it's the light week in a 3 week block. Still a bit sore from Wednesday's session where I pushed the weight vest session pretty hard but felt really good. Everything moved well and got done in 40:00 while feeling nice and fresh still.

Empty Barbell Warmup: 3 rounds, 10 reps each - Standing Press, Barbell Row, SLDL/RDL

Deadlift (lbs): 135 x 5 x 3 sets; 205 x 5, 265 x 5, 305 x 5, 345 x 5

Weighted Pullup (lbs): BW x 5, +15 x 5, +30 x 5, +45 x 5, +60 x 5, +75 x 5

Weighted Ab Wheel Rollout (lbs): BW x 5, +20 x 5, +40 x 5 x 5 sets

Weighted Hang (lbs): +100lbs x 1:00 x 2 sets

[dabatey]

Wolverine Plan Week 2
L4 - 728
180/184/180/184
Total Strokes Pulled 730

Down for a ret day today, but the stars opened up an opportunity to slip this one in. Pulled this same workout on Monday (albeit as 184/180/184/180) at a higher drag of 125 (this 107). Backing up that the lower drag seems to feel better on these lower spm workouts, I did this a second faster per 500, and also only pulled 2 strokes extra compared to 10 last time.

Time Meters Pace Watts Cal/Hr S/M
40:08.5 8,577m 2:20.4 126 735 17 129

[Sakly]

6:23.4 2,000m 1:35.8 397 1667 31
1:35.8 500m 1:35.8 398 1670 33
1:35.9 1,000m 1:35.9 397 1665 31
1:35.6 1,500m 1:35.6 401 1678 31
1:36.2 2,000m 1:36.2 393 1653 31

2k test day, planned a 30r20 test but too hot, so switched with this. Glad I did. Need to stop being distracted by barbells, I want a sub 6:20 a million times more than I want a bigger squat and deadlift...

That's a really nice one, Alex

[Sakly]

So it was a nice starter to get this feeling more often
Nice session, Stu!

Definitely is mate. I need to run towards this type of effort rather than skirt around it with sessions that I convince myself are a good enough alternative.

Nothing beats that feeling of deep regret of starting something you just have to finish. #rergrets (trademark pending)

I saw several of these sessions last weeks or months in your log
It will provide some sharpness and tune up your performances of you do, I'm absolutely sure!