What Training Have You Done Today?

[KeithT]

Rowing newbie here. Did my first ever 2K effort today to set a benchmark for future training.

Time Meters Pace Watts Cal S/M HR
7:14.3 2,000m 1:48.5 273 1241 34 173
1:46.8 500m 1:46.8 287 1288 35 168
1:49.0 1,000m 1:49.0 270 1230 35 174
1:49.3 1,500m 1:49.3 268 1222 35 175
1:49.2 2,000m 1:49.2 269 1225 34 177

Age 54, 70kg, 177cm DF:125

I just started rowing a couple of months ago to supplement my cycling so still trying to learn all the basics. I started using a gym Concept 2 but have now got my own RowErg at home beside my indoor bike setup. Can definitely get that 2K time down some more but good to get the first one out of the way.

Great first 2K, especially at 54. You will lower it for sure as you improve form and row more.

[KeithT]

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

Good work! I decided not to try this one again despite being good at short intervals - just didn't like the timing aspect and impact it had on results.

[Dangerscouse]

43:11.7 10,000m 2:09.5 161 853 19 114
5:24.5 1,250m 2:09.8 160 850 20 112
5:25.2 2,500m 2:10.0 159 847 20 113
5:23.8 3,750m 2:09.5 161 854 20 112
5:22.5 5,000m 2:09.0 163 861 20 116
5:22.2 6,250m 2:08.8 163 862 20 116
5:25.0 7,500m 2:10.0 159 848 19 116
5:24.0 8,750m 2:09.6 161 853 20 116
5:24.5 10,000m 2:09.8 160 850 20 114

As we're going to hike a small mountain this morning and need to leave at 7am, I could (should?) have stayed in bed, but I didn't and I got up at 04:30 to squeeze in a few more metres.

It's a good thing I did as our dog got up at circa 05:05 as she needed to be let out, so I would have been woken too early but also too late for a row

[Sakly]

I decided not to try this one again despite being good at short intervals - just didn't like the timing aspect and impact it had on results.

Absolutely agree. I did try again to get a decent result in, but have the same thought. The 10s is too short to get the timing right for every interval, so I decided to go with "standing starts" (flywheel is still moving slowly, as rest is so short to stop it, but means no stroke in rest time). This approach worked much better for me. Unfortunately, I got no good rested day, where I could fit in another try to better my score, but my motivation wasn't that high anyway

[alex9026]

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

I'd agree, I think from memory I rated 32 last time out, so not really sure what this suggests?

That's a really nice one, Alex

Thanks Sasha, pretty sure your 2k is looking a little outdated too.

It's a good thing I did as our dog got up at circa 05:05 as she needed to be let out

I can relate to this pain

[Sakly]

That's a really nice one, Alex

Thanks Sasha, pretty sure your 2k is looking a little outdated too.

Sure, it is. But no chance I can get near to yours
Very good performance!

[Sakly]

Had another try on our internal team challenge today. Tried to better my result and probably also catch a team mate 8s in front of me.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
6:01.3	1,900m	1:35.0	407	1701	27	171
0:54.8	300m	1:31.3	459	1881	32	164
r: 1:00	41m						
1:15.6	400m	1:34.5	415	1727	28	170
r: 1:00	43m						
1:38.2	500m	1:38.2	370	1572	24	174
r: 1:00	33m						
1:16.7	400m	1:35.8	397	1666	27	174
r: 1:00	32m						
0:56.0	300m	1:33.3	430	1781	32	174

Missed to catch the mate, but could shave off >5s

Afterwards a 5k "cooldown"

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
20:18.6	5,000m	2:01.8	193	965	17	155
4:00.2	1,000m	2:00.1	202	995	19	152
4:02.0	2,000m	2:01.0	198	979	18	156
4:09.4	3,000m	2:04.7	180	921	18	152
4:08.8	4,000m	2:04.4	182	925	17	155
3:58.2	5,000m	1:59.1	207	1013	17	161

[bassongirl]

Went for 4 x 2k with 3' rest. But I wasn't sure how to pace it. The avg pace was 2k+9. I think this workout is part of the Pete Plan, right? My problem with the Pete Plan is that I never how to pace the session. That's why I'm doing RowAlong. But at the moment I'm not follwing any plan. So thought I try this kind of session.

Time Meters Pace Watts Cal/Hr S/M
36:37.7 8,000m 2:17.3 135 764 24 168
9:08.6 2,000m 2:17.1 136 766 24 160
r: 3:00 18m
9:11.6 2,000m 2:17.9 133 759 24 163
r: 3:00 18m
9:11.8 2,000m 2:17.9 133 758 24 173
r: 3:00 18m
9:05.5 2,000m 2:16.3 138 774 25 179

[winniewinser]

Finishing the week with a steadyish 8k which seemed like a bit of a struggle.... similar to last Saturday so maybe upping things to 5 sessions is too much atm...who knows. Just felt like a slog today.

33:20.6 8,000m 2:05.0 179 916 20
6:39.3 1,600m 2:04.7 180 919 20
6:40.4 3,200m 2:05.1 179 914 20
6:42.1 4,800m 2:05.6 176 907 20
6:40.8 6,400m 2:05.2 178 913 20
6:38.0 8,000m 2:04.3 182 926 20

Playing golf tomorrow.

[Dangerscouse]

Went for 4 x 2k with 3' rest. But I wasn't sure how to pace it. The avg pace was 2k+9. I think this workout is part of the Pete Plan, right? My problem with the Pete Plan is that I never how to pace the session. That's why I'm doing RowAlong. But at the moment I'm not follwing any plan. So thought I try this kind of session.

2k+9 is about right, but the Pete Plan uses your last average pace, so it's not directly comparable.

All you need to do for PP is row at a fairly hard pace, and then go all out for the last. Then use the average pace from that session for your next session as your starting pace and repeat. Over time you should hopefully keep improving, but there might be some setbacks, but it all evens itself out in the end.

FWIW, three minutes rest is less than PP (Pete suggests five minutes) but I can only last four minutes until I get too twitchy.

[Dangerscouse]

Had another try on our internal team challenge today. Tried to better my result and probably also catch a team mate 8s in front of me.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
6:01.3	1,900m	1:35.0	407	1701	27	171
0:54.8	300m	1:31.3	459	1881	32	164
r: 1:00	41m						
1:15.6	400m	1:34.5	415	1727	28	170
r: 1:00	43m						
1:38.2	500m	1:38.2	370	1572	24	174
r: 1:00	33m						
1:16.7	400m	1:35.8	397	1666	27	174
r: 1:00	32m						
0:56.0	300m	1:33.3	430	1781	32	174

Missed to catch the mate, but could shave off >5s

Afterwards a 5k "cooldown"

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
20:18.6	5,000m	2:01.8	193	965	17	155
4:00.2	1,000m	2:00.1	202	995	19	152
4:02.0	2,000m	2:01.0	198	979	18	156
4:09.4	3,000m	2:04.7	180	921	18	152
4:08.8	4,000m	2:04.4	182	925	17	155
3:58.2	5,000m	1:59.1	207	1013	17	161

Very strong result, for a potentially messy session, but we need to talk about your interpretation of a cooldown

[Sakly]

Had another try on our internal team challenge today. Tried to better my result and probably also catch a team mate 8s in front of me.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
6:01.3	1,900m	1:35.0	407	1701	27	171
0:54.8	300m	1:31.3	459	1881	32	164
r: 1:00	41m						
1:15.6	400m	1:34.5	415	1727	28	170
r: 1:00	43m						
1:38.2	500m	1:38.2	370	1572	24	174
r: 1:00	33m						
1:16.7	400m	1:35.8	397	1666	27	174
r: 1:00	32m						
0:56.0	300m	1:33.3	430	1781	32	174

Missed to catch the mate, but could shave off >5s

Afterwards a 5k "cooldown"

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
20:18.6	5,000m	2:01.8	193	965	17	155
4:00.2	1,000m	2:00.1	202	995	19	152
4:02.0	2,000m	2:01.0	198	979	18	156
4:09.4	3,000m	2:04.7	180	921	18	152
4:08.8	4,000m	2:04.4	182	925	17	155
3:58.2	5,000m	1:59.1	207	1013	17	161

Very strong result, for a potentially messy session, but we need to talk about your interpretation of a cooldown

Haha, I soon realised the 5k won't be a cooldown, that's why I put it into quotes
I got the rates very well matched today and I could improve on every interval, so it was a really nice session. It was a kind of unplanned session, so I (unfortunately) had the hour yesterday. If I would have skipped this one, probably my chase today would have been successful

[deadlifting265]

31/8/24(Sat)

The gym refurbishment is coming to a close and there is new equipment in the gym including bike ergs, so we decided to do a 20km piece.

20km- 37.08.5-1.51.4-rpm 84-253w

Comfortably hard, quite pleased with that.

Various resiatance machine work after.......

[jcross485]

8/31 - 16k erg (4 x 4k, 1:00 rest for towel off and water).

A nice, steady, aerobic session which was planned. I was tempted to do some threshold type intervals or a row/run brick but stuck to the plan as I want to hit some more intense intervals on Monday and I didn't want to beat myself up too much. Sweat a fair amount as humidity was up but still felt relatively comfortable throughout. Tomorrow will be some strength work in the garage before Monday's intervals.

Time Meters Pace Watts Cal/Hr S/M
1:07:04.2 16,000m 2:05.7 176 905 19 140

4:11.9 1,000m 2:05.9 175 902 19 128
4:11.9 1,000m 2:05.9 175 902 19 133
4:11.9 1,000m 2:05.9 175 902 19 136
4:11.8 1,000m 2:05.9 175 903 19 138
r: 1:00 39m
4:11.8 1,000m 2:05.9 175 903 19 137
4:11.7 1,000m 2:05.8 176 904 19 140
4:11.6 1,000m 2:05.8 176 905 19 142
4:11.5 1,000m 2:05.7 176 905 19 143
r: 1:00 35m
4:11.5 1,000m 2:05.7 176 905 19 140
4:11.5 1,000m 2:05.7 176 905 19 142
4:11.4 1,000m 2:05.7 176 906 19 144
4:11.3 1,000m 2:05.6 176 907 19 145
r: 1:00 36m
4:11.2 1,000m 2:05.6 177 907 19 143
4:11.0 1,000m 2:05.5 177 909 19 144
4:11.2 1,000m 2:05.6 177 907 19 146
4:10.9 1,000m 2:05.4 177 910 19 148

[Dutch]

Had a bit of a time off beginning of this week. Weds I did a stone lifting event, sort of a bit of a strongman thing for fun. My lower back ended up locking up lol. I could not even take my socks off. The warm up row tonight helped ease it a bit.
Last night was a 20 min cycle ut2 as most of my distance work is. 20 mins, 8461m 123 watts, av/1000 2.221.8, df 77.

Today was the start of bottom up training for next 500m round.

dist 200m, time 34.4, watts 550, spm 49, av/500 1.25.9, df 145.

I took the footplates down to hole 1 and dropped the df by 5. My spm went up about 8, my legs felt loaded and power felt immense I ended up just more or less rowing with back and arms the last 75m, not sure why. Maybe not used to the power delivery yet that the legs can give being in such a coiled position. I need to just get used to the new position, but it looks promising. The extra spm might well be a key part to getting an early flier then holding on, but this is just a thought, not a planned part of it.