What Training Have You Done Today?

[iain]

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.

I thought consensus was to raise feet for sprints? I find if my legs are too low on all out sprints I push up off the seat. Obviously rating will increase if you shorten the slide. For 500 you do need to use your legs for more than 125m of it, although there may well be more overlap with use of back!

[Dangerscouse]

I thought consensus was to raise feet for sprints? I find if my legs are too low on all out sprints I push up off the seat.

That works for me, and I raised it five for the CTC, from my very longstanding use of four, and I found it better as I haven't changed it previously. It did feel slightly more grounded, which is difficult to confirm when I wanted to HD and make up excuses as to why I couldn't do it.

[Dutch]

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.

I thought consensus was to raise feet for sprints? I find if my legs are too low on all out sprints I push up off the seat. Obviously rating will increase if you shorten the slide. For 500 you do need to use your legs for more than 125m of it, although there may well be more overlap with use of back!

My footplate has 7 holes there are numbers 1 to 5 on the footplate, so yes I raised the footplate to 6 holes showing or hole 1 as it is marked if that makes sense. In effect anyway I did raise my feet!

[alex9026]

1:00:00.0 15,270m 1:57.8 214 1035 20
12:00.0 3,040m. 1:58.4 211 1025 20
24:00.0 3,036m 1:58.5 210 1022 20
36:00.0 3,031m 1:58.7 209 1018 20
48:00.0 3,028m 1:58.8 208 1016 20
1:00:00.0 3,136m 1:54.7 231 1096 20

A sweaty sixty minutes. 3x10 back squats after.

75mins on the bike yesterday, usual lumpy loop.

[jcross485]

Re. sprints or the shorter distances, I too am finding that if I raise my feet by about one setting or so, I am in a bit better position to drive through the legs with more power and at a higher rate. For steady state work, longer efforts, or lower rate efforts, my feet are slightly lower as I feel like I get a longer stroke.

[jcross485]

9/1 - 5k on the erg, strength work after.

A bit against plan; was supposed to be a strength day but really wanted to row so caved. That said, I did a session that I thought would warm me up really well to deadlift after, one that would test power, form / technique, timing, and one that would not really take away from some hard intervals in the next day or two. It's also something I have never done, probably could benefit from, and has some parallels to lifting I've done in the past.

2k warm up, 10 x 100m (2:00 rest), 2k cool down (steady).

The 100m intervals didn't feel physically taxing but if felt as though I was more or less turning on or activating my nervous system on the erg in a way I've never done before. The more than ample rest meant that they weren't really taxing cardiovascularly at all and the relatively short interval kept fatigue pretty well in check. I really didn't know what to expect so went out with what I thought was a hard first interval and then tried to beat it every subsequent interval. The first 8 were standing starts, the last 2 were on a bit of a rolling start where I took one stroke with just a few secs left to get the flywheel going so that the first pull wasn't from a dead stop. I actually really enjoyed these; they seemed to highlight some inefficiencies which made it so that I could clean them up a bit. One really big shock - during the cool down, I went out for a few mins without looking at the screen (was watching a documentary on the iPad), looked up and was going much, much faster than I felt like I was based on perceived effort. It's not to say I am going to do hard short intervals all the time but it clearly shows, to me, that this was one of many missing pieces for me. It seems similar, in my mind anyways, to the way some strength athletes work up to a heavy single before backing off for volume work, or the way runners will add in some strides. I will certainly keep this stuff in moving forward.

Time Meters Pace Watts Cal/Hr S/M
19:18.5 5,000m 1:55.8 225 1074 22

4:12.0 1,000m 2:06.0 175 902 19 128
4:11.9 1,000m 2:05.9 175 902 19 135
r: 1:00 13m
0:17.9 100m 1:29.5 488 1980 34 136
r: 2:00 16m
0:17.8 100m 1:29.0 496 2008 34 132
r: 2:00 14m
0:17.5 100m 1:27.5 522 2098 34 133
r: 2:00 14m
0:17.5 100m 1:27.5 522 2098 34 135
r: 2:00 17m
0:17.3 100m 1:26.5 541 2161 38 136
r: 2:00 13m
0:17.3 100m 1:26.5 541 2161 38 136
r: 2:00 17m
0:17.2 100m 1:26.0 550 2193 38 138
r: 2:00 17m
0:17.0 100m 1:25.0 570 2261 39 141
r: 2:00 29m
0:16.8 100m 1:24.0 591 2332 39 143
r: 2:00 30m
0:16.7 100m 1:23.5 601 2369 40 143
r: 2:00 32m
4:00.8 1,000m 2:00.4 201 990 20 138
4:00.8 1,000m 2:00.4 201 990 20 144

Strength work after, a very abbreviated deadlift only session. This is the medium weight day (session) of my medium, light, heavy wave within the medium weight week of a three week light, medium, heavy block, if that makes sense. Weights moved really well, felt strong and in position with each rep, and got done rather quick. A really nice way to end training on a Sunday.

Deadlift: 135 x 5 x 3 sets, 205 x 5, 255 x 5, 295 x 5, 325 x 5 x 3 sets

[dabatey]

Wolverine Plan Week 2
L2 Intervals 4x2000 r7
Target 2.04.5/ 2.03.5/ 2.03.4/ 2.02.1

Went far far faster in the first interval than my target pace. However thought I felt ok at the end of it so decided to carry on with negative splitting. Therefore, went a touch faster in the second interval. 1000m in I realised I was probably over-reaching, but was felt I had to just carry on and see what happens. What happened was I was toast by the end of the second interval. For the 3rd I decided to revert back to the target paces, but my head wasn't in it, and halfway through with pace slowly dropping off as I went on I decided to HD and revisit with more appropriate pacing.

Strangely, I think the problem was setting targets that were far too easy, so that when I started to shoot under I had no idea where I was going. I think I still got a bit of training value out of 2 intervals. Next time, realistic targets and stick to them.

Time Meters Pace Watts Cal/Hr S/M
16:08.5 4,000m 2:01.0 197 978 30 173
8:05.1 2,000m 2:01.2 196 975 30 170
8:03.3 2,000m 2:00.8 198 982 30 176
r2,402m

[Jbrown1215]

Taxing session today, but one that I felt needed to be done to develop some more mental resilience with Sub7's September challenge being the Hour of Power...

Originally set out to do 3x5k/9:55r, rate-capped at 25, target pace sub-1:45. I wasn't completely shattered after #3, so decided to tack on a final open-rate interval as an additional challenge. Not a workout I will repeat any time soon as it certainly took its toll, but a great mental win to round out what was a solid week of erg training alongside the 10k and 5k PBs.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:09:50.0	20,000m	1:44.7	305	1348	25	168
17:28.5	5,000m	1:44.8	304	1345	25	162
17:27.9	5,000m	1:44.7	304	1346	25	166
17:26.0	5,000m	1:44.6	306	1352	25	172
17:27.6	5,000m	1:44.7	304	1347	27	174
r6,182m

[Dangerscouse]

1:05:58.8 16,093m 2:02.9 188 947 20 136
12:14.2 3,000m. 2:02.3 191 957 20 130
12:13.6 6,000m. 2:02.2 191 959 20 138
12:19.6 9,000m. 2:03.2 187 943 20 137
12:21.8 12,000m 2:03.6 185 937 20 138
12:21.1 15,000m 2:03.5 186 939 20 139
4:28.5 16,093m 2:02.8 189 950 20 140

36 hours after giving blood my CV system was all good, but my cardiac system wasn't in agreement.

The HR was nudging 80%, but RPE was closer to 65%, so I'll need to be slightly careful this week

[Sakly]

Skierg warmup in the gym yesterday

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	3,803m	1:58.3	211	1027	30
3:00.0	756m	1:59.0	207	1013	30
6:00.0	757m	1:58.8	208	1016	30
9:00.0	760m	1:58.4	211	1025	30
12:00.0	761m	1:58.2	212	1028	30
15:00.0	768m	1:57.1	217	1048	30

This felt like hard work and my legs weren't giving positive feedback
Probably the day before a rest day would have been better than the intervals +5k
During the session it got better (as usual) and performance was good. After strength exercises we actually planned 8x500, but decided to change that, as we had another mate with us. So we changed to 1min 20s time intervals with 250m rowErg - 250 skierg - rest time for 6 rounds as we were already a bit short of time.
Programmed it with undefined rest at both machines to make the switch easy. So no personal log for it, but got some photos from it and could get the times from them.

Code: Select all

45.3 1:30.6 34 row
49.6 1:39.2 49 ski

45.3 1:30.6 36 row
49.5 1:39.0 50 ski

46.0 1:32.0 35 row 
52.5 1:45.0 45 ski

47.6 1:35.2 33 row
52.4 1:44.8 46 ski

It got very hard, as I probably started to ambitious
First two rounds went well and on track for targets, but I couldn't breathe at the end. Recovery during the 1:20 period wasn't going well either, so rounds 3+4 were really
We agreed to stop after 4

[iain]

1:05:58.8 16,093m 2:02.9 188 947 20 136
12:14.2 3,000m. 2:02.3 191 957 20 130
12:13.6 6,000m. 2:02.2 191 959 20 138
12:19.6 9,000m. 2:03.2 187 943 20 137
12:21.8 12,000m 2:03.6 185 937 20 138
12:21.1 15,000m 2:03.5 186 939 20 139
4:28.5 16,093m 2:02.8 189 950 20 140

36 hours after giving blood my CV system was all good, but my cardiac system wasn't in agreement.

The HR was nudging 80%, but RPE was closer to 65%, so I'll need to be slightly careful this week

Really must give blood again as stopped because work moved away from easy location and 2 year's later haven't restarted

It always set me back quite a bit. Not sure Cardiac and Cardio Vascular System can be so conveniently split. Interested if anyone knows of research into the effect, but presumably losing >10% of the cells from your blood will thin it and make it easier to pump. What I don't know is the effect on venous return as it is this that stimulates the HR to increase, but presumably the thinner blood is pushed around quicker by the muscles leading to HR increase.

After my many training "pauses" I find that RPE at a given HR is much lower and usually hit close to HRmax regularly rather than only on occasional all out efforts. Perhaps the effect is similar. Also interested in knowing what training promotes red blood cell formation most effectively.

[Dangerscouse]

Really must give blood again as stopped because work moved away from easy location and 2 year's later haven't restarted

It always set me back quite a bit. Not sure Cardiac and Cardio Vascular System can be so conveniently split. Interested if anyone knows of research into the effect, but presumably losing >10% of the cells from your blood will thin it and make it easier to pump. What I don't know is the effect on venous return as it is this that stimulates the HR to increase, but presumably the thinner blood is pushed around quicker by the muscles leading to HR increase.

After my many training "pauses" I find that RPE at a given HR is much lower and usually hit close to HRmax regularly rather than only on occasional all out efforts. Perhaps the effect is similar. Also interested in knowing what training promotes red blood cell formation most effectively.

Yeah, giving blood is something that I don't do regularly enough, but I will make sure to be more reliable, as it's such a vital thing that we can all do.

Good point about venous return, and I'm not sure either so it would be good if anyone else knows about it. My thoughts, in addition to yours, are that the heart is working harder to transport enough / similar amount of oxygen with a reduced transport supply than previous.

It was also a lot more humid this morning, so that may also have contributed to the HR? Starting HR was at the top end of average, so that wasn't an issue, but it definitely felt notably easier than my HR was.

As a total guess, I'd assume that higher intensity sessions are best for red blood cell formation, based on high altitude training, so the harder the body works to transport oxygen around the more it will be forced to adapt and compensate due to the reduction in red blood cells. No idea if that's correct, but it makes sense to me.

[alex9026]

Yeah, giving blood is something that I don't do regularly enough, but I will make sure to be more reliable, as it's such a vital thing that we can all do.

Likewise, haven't been since before Christmas last year, where my iron levels were flagged. I was borderline anaemic in my early 20's, mind, so no big suprise. I'm booked in for November this year, hopefully able to give. I wasn't involved in anything remotely aerobic when I was donating, just a 100kg wannabe gym rat. Iron levels obviously okay then!

[alex9026]

1:19:53.8 20,000m 1:59.8 203 999 20
16:04.9 4,000m 2:00.6 199 986 21
16:02.1 8,000m. 2:00.2 201 992 21
15:56.3 12,000m 1:59.5 205 1005 20
15:56.7 16,000m 1:59.5 205 1004 20
15:53.8 20,000m 1:59.2 207 1010 21

Tired legs today.

[deadlifting265]

2/9/24(Mon)

1km/500m(1), 5mins rec between sets x5

7500m-25.44.5-1.42.9-R25-321w

1km/500m-1.43.4/1.42.6

1km/500m-1.43.6/1/42/8

1km/500m-1.43.6/1.42.5

1km/500m-1.43.6/1.42.2

1km/500m-1.42.6/1.40.7

5km training designed to go faster than what one can do for 4x1500m, and overall pace for a 5km.

Rate still way too low, but both faster than what I could do for 4x1500m and overall 5km.

Controlled as didn't really need to trade rate for pace.

Last 1km still at rate25 and the last 500m at only rate 26, so maybe a split(ish) faster more there....