What Training Have You Done Today?

[Dangerscouse]

Overmotivated = stupid decisions

Without stupid decisions you don't fully appreciate the good decisions

[winniewinser]

Absolutely garbage session.
The complete day my body told me not to try, but I did.
Roughly 2k warmup, felt not too bad. Started the TOC, 1,2,3,4,5min 1min rest, plan was to go 1:35/37/39 and then see what's coming up. The 2min already felt so hard and during the 3min I gave totally up, as my mind was not able to deal with my body's response
I need to have a rest day between such sessions and the gym, otherwise intensity (of both) is too high to deal with.
Totally disappointed I started a harder low rate 30min to get some meters in, but bailed after 10mins. Mentally absolutely not online today.

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Time	Meters	Pace	Watts	Cal/Hr	S/M
4:36.9	1,395m	1:39.2	358	1532	29
1:00.0	318m	1:34.3	417	1734	31
r: 1:00	29m					
2:00.0	618m	1:37.0	382	1616	31
r: 1:00	28m					
1:36.9	459m	1:45.5	298	1324	28
r: 1:00	0m					
r57m

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
11:41.1	2,985m	1:57.4	216	1043	19
7:30.0	1,945m	1:55.6	226	1078	20
11:41.1	1,041m	2:00.6	200	986	19

Certainly a tough session which can sneak up and kick you about. So probably not the day for it but no doubt it will get smashed next time.

[winniewinser]

BPP W17S1 - 10.5km steady.....felt harder than it should tbh and maybe my Garmin is spot on when it says I am 'Strained' and my HRV has moved to Low. Sleep hasn't seemed disrupted and I have not noticed particular fatigue so not sure if this is a bug or just overreaching but I really don't want to stop following the BPP.

42:41.7 10,500m 2:01.9 193 963 20
8:29.5 2,100m 2:01.3 196 974 21
8:31.3 4,200m 2:01.7 194 967 21
8:32.4 6,300m 2:02.0 193 963 21
8:33.9 8,400m 2:02.3 191 957 20
8:34.5 10,500m 2:02.5 190 955 21

S2 later is 8x500m then a rest day.

[Sakly]

Overmotivated = stupid decisions

Without stupid decisions you don't fully appreciate the good decisions

Haha, that's really true!

Certainly a tough session which can sneak up and kick you about. So probably not the day for it but no doubt it will get smashed next time.

I hope so.
Probably something is creeping up. My daughter is sniffing last days and my throat feels a bit dry today. Nothing I really bother, but that could explain the missing performance, as I tend to feel that first, before other symptoms kick in. Hopefully not

[Dangerscouse]

For instance, I did a workout over the weekend where you do 500m with 1 minute rest and go 2:20, 2:10, 2:00, 1:50, 1:40, 1:30 and back up. The 1:30 is surprisingly hard after the 1:40 and then the second 1:40 hurts after the 1:30 - anyway, when doing the 1:30 I started off at 1:27 pace and then was able to just hold there for a 1:27.1 without really sprinting or changing pace, just locked in and was consistent.

There's not many people who wouldn't find a sub 1:30, after a 1:40, and only on one min rest, very hard. That's a very good sign of improvement

[Sakly]

My slow but continuous progression plan is still working and I am finally doing some rows I feel better about and also my mental state seems a bit better. Nothing amazing or approaching my best but many interval sessions within 2 seconds/split of my best for that session and other random rows or parts of workouts that are giving me confidence. For instance, I did a workout over the weekend where you do 500m with 1 minute rest and go 2:20, 2:10, 2:00, 1:50, 1:40, 1:30 and back up. The 1:30 is surprisingly hard after the 1:40 and then the second 1:40 hurts after the 1:30 - anyway, when doing the 1:30 I started off at 1:27 pace and then was able to just hold there for a 1:27.1 without really sprinting or changing pace, just locked in and was consistent.

Had overlooked this one, sounds like really good progress
Sub 1:30 for 500 is a hard piece for me even standalone

[alex9026]

For instance, I did a workout over the weekend where you do 500m with 1 minute rest and go 2:20, 2:10, 2:00, 1:50, 1:40, 1:30 and back up. The 1:30 is surprisingly hard after the 1:40 and then the second 1:40 hurts after the 1:30 - anyway, when doing the 1:30 I started off at 1:27 pace and then was able to just hold there for a 1:27.1 without really sprinting or changing pace, just locked in and was consistent.

That's a strong 500m on a session like that, very good work.

[alex9026]

1:08:04.9 18,000m 1:53.4 240 1124 22
22:00.3 6,000m 1:50.0 263 1204 24
r: 2:00
23:17.4 6,000m. 1:56.4 222 1062 21
r: 2:00
22:47.3 6,000m. 1:53.9 237 1114 22
r: 2:00

3x6k/2:00. I wanted to log the miles, but get some quicker metres in too. Opened up with a quickish 6k, before two "grey zone" 6k pieces. A nice change from the usual steady long distance piece (which may calf probably wouldn't permit anyway!). I really struggle rating high on longer pieces, it needs work. If I up the rate, my pace increases and I'm in no shape for three 6ks at 1:50.0!

[Sakly]

Kind of reset session, 10k "half" blind. Only remaining meters, rate and HR visible, I went for hoovering 130bpm low rate.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
41:29.9	10,000m	2:04.4	181	924	17	131
8:15.8	2,000m	2:03.9	184	932	18	130
8:15.4	4,000m	2:03.8	184	934	18	130
8:16.7	6,000m	2:04.1	183	929	18	130
8:18.8	8,000m	2:04.7	180	921	18	133
8:23.2	10,000m	2:05.8	176	905	17	132

Enjoyed the music and today evening strength session in the gym.

[winniewinser]

BPP W17S1 - 10.5km steady.....felt harder than it should tbh and maybe my Garmin is spot on when it says I am 'Strained' and my HRV has moved to Low. Sleep hasn't seemed disrupted and I have not noticed particular fatigue so not sure if this is a bug or just overreaching but I really don't want to stop following the BPP.

42:41.7 10,500m 2:01.9 193 963 20
8:29.5 2,100m 2:01.3 196 974 21
8:31.3 4,200m 2:01.7 194 967 21
8:32.4 6,300m 2:02.0 193 963 21
8:33.9 8,400m 2:02.3 191 957 20
8:34.5 10,500m 2:02.5 190 955 21

S2 later is 8x500m then a rest day.

Bit of a deeper dive into the stats show that my HRV started to drop around the 2nd Sept which corresponds with quite a heavy week of training tbh so maybe just maybe Garmin is on to something

2nd - 10.5k
3rd - 5x1500
5th - 30R20 (Hard)
7th - TOC 1-5'

I did nothing on the 8th and HRV bounced back but after yesterdays 10.5km it dropped again. So maybe a week of lower stuff would be beneficial.

[iain]

Got a time of 2:59:32 so pretty happy with that for a starter.
https://log.concept2.com/share/2368113/91711400

That is an impressive achievement. Amazed at the rating you managed to maintain and that you fought back from slower elements to meet your target. I have never managed to eat on the erg and accept that drinking (while one handed) will mean pace drops to about 3:00 pace. The key is to start early and do this at regular intervals (and have some sugar in them). That way you know what you need to do. I watch the projected time to ignore te short term impact of 10-20S of slower rowing.

[nick rockliff]

More energetic 30r20 this evening

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,508m 1:59.8 203 999 20 141
5:00.0 1,251m 1:59.9 203 998 20 130
10:00.0 1,251m 1:59.9 203 998 20 138
15:00.0 1,251m 1:59.9 203 998 20 141
20:00.0 1,251m 1:59.9 203 998 20 146
25:00.0 1,251m 1:59.9 203 998 20 148
30:00.0 1,252m 1:59.8 204 1000 20 148

[KeithT]

For instance, I did a workout over the weekend where you do 500m with 1 minute rest and go 2:20, 2:10, 2:00, 1:50, 1:40, 1:30 and back up. The 1:30 is surprisingly hard after the 1:40 and then the second 1:40 hurts after the 1:30 - anyway, when doing the 1:30 I started off at 1:27 pace and then was able to just hold there for a 1:27.1 without really sprinting or changing pace, just locked in and was consistent.

There's not many people who wouldn't find a sub 1:30, after a 1:40, and only on one min rest, very hard. That's a very good sign of improvement

Thanks - was most encouraged that I didn't sprint or fade but just locked in and stayed right around 1:27 for the whole thing.

[jcross485]

9/10 - A bit of erg work, a bit of strength work.

Not entirely sure what I will be able to get done over the next two days as the place I am going is more than 100 miles from the nearest stoplight (no exaggeration) and the hotel I am staying in for a night doesn't have much. I'm hoping to drop in for a day pass at a gym somewhere for a session.

That said, did a little bit on the erg (2k warm up, 10 x 100m (~10 strokes) w/ 1:00 rest, 2k cool down) and a little weight vest work.

With the 100m intervals, plan was to pull with very strong power per stroke without making it "max effort", rather repeatable. Not quite a dead stop start on each, did one light pull before the rest time ran out and then each interval was exactly 10 strokes. Pleased with how these went overall, especially compared to last 100m interval session.

Strength work was mediocre again, felt better than yesterday and as though I could have kept going at the pace (slightly above PR pace with the 10kg vest) but don't think it was a PR kind of day, probably would have slowed down a bit if I did more.

Time Meters Pace Watts Cal/Hr S/M
19:35.1 5,000m 1:57.5 216 1042 21 140

4:09.8 1,000m 2:04.9 180 918 19 132
4:09.6 1,000m 2:04.8 180 919 19 141
r: 1:00 25m
0:18.4 100m 1:32.0 449 1846 33 140
r: 1:00 23m
0:18.2 100m 1:31.0 464 1898 33 141
r: 1:00 33m
0:18.0 100m 1:30.0 480 1952 33 142
r: 1:00 33m
0:17.8 100m 1:29.0 496 2008 34 145
r: 1:00 33m
0:17.7 100m 1:28.5 505 2037 34 144
r: 1:00 30m
0:17.6 100m 1:28.0 514 2067 34 147
r: 1:00 27m
0:17.4 100m 1:27.0 532 2129 34 146
r: 1:00 27m
0:17.4 100m 1:27.0 532 2129 34 150
r: 1:00 28m
0:17.4 100m 1:27.0 532 2129 34 150
r: 1:00 33m
0:17.2 100m 1:26.0 550 2193 35 151
r: 1:00 42m
4:09.4 1,000m 2:04.7 180 921 19 143
4:09.2 1,000m 2:04.6 181 922 19 144
r334m

Pull-Up (5 reps), Feet-Elevated Push-Up (10 reps), Walking Lunges (10 reps per leg) - 1 set w/ BW, 10 sets w/ 10kg vest

[winniewinser]

Foot off the gas a little....3x3km/2'R....easy ride. All green/blue zone.

37:30.3 9,000m 2:05.0 179 916 20 131
12:30.3 3,000m 2:05.0 179 915 20 128
12:30.0 3,000m 2:05.0 179 916 20 132
12:30.1 3,000m 2:05.0 179 916 20 135