What Training Have You Done Today?

[Sakly]

Oh bad...not going well currently

Thanks mate. Tbh, this isn't too unusual as I think the muscle pull leads me to change how I walk etc and that then aggravates the nerves slightly.

It might also be that I've been doing single legged wall sits as a replacement for squats, and I'm not sure if that is a bad idea as I've never done them. We'll see as I've stopped doing them for now, and I'll then reintroduce them

Yes, those kind of issues often lead to compensation movements and further issues
I hope your back gets back to normal soon and you can workout like usual. I know how annoying it is not to be able to perform as used to.

[nick rockliff]

Back to a 40r20 this evening

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,760m 2:02.9 188 948 20 132
5:00.0 1,220m 2:02.9 188 948 20 121
10:00.0 1,220m 2:02.9 188 948 20 127
15:00.0 1,220m 2:02.9 188 948 20 129
20:00.0 1,220m 2:02.9 188 948 20 132
25:00.0 1,220m 2:02.9 188 948 20 135
30:00.0 1,220m 2:02.9 188 948 20 138
35:00.0 1,220m 2:02.9 188 948 20 139
40:00.0 1,220m 2:02.9 188 948 20 138

Nice to be back with end HR under 140

[jcross485]

9/19 - Erg "sprints", strength work.

Strength work was on the plan but wanted to mix in some of the higher intensity erg sprints as well as "power" type work to prime the strength work. Felt pretty good during the 100m sprints; average power was higher than the last time and touched :16 flat at the end. These were done similar to last session with two stroke rolling starts so not a true sprint but pleased nonetheless as they were an improvement. HR nice and low during the warm up and cool down meters as well.

Simple strength work after; nothing to write home about other than the weights felt light and moved quick. I know I need to keep incorporating some strength work and I really want to do more as I really enjoy it, but I have to be thoughtful with how I spend my time training as I don't have unlimited hours available.

Time Meters Pace Watts Cal/Hr S/M
23:43.7 6,000m 1:58.6 210 1021 20 137

5:15.0 1,250m 2:06.0 175 902 18 128
5:14.8 1,250m 2:05.9 175 903 18 135
r: 1:00 36m
0:17.0 100m 1:25.0 570 2261 39 148
r: 2:00 55m
0:16.8 100m 1:24.0 591 2332 39 148
r: 2:00 45m
0:16.8 100m 1:24.0 591 2332 39 146
r: 2:00 49m
0:16.6 100m 1:23.0 612 2406 40 145
r: 2:00 45m
0:16.6 100m 1:23.0 612 2406 40 147
r: 2:00 48m
0:16.3 100m 1:21.5 647 2525 40 152
r: 2:00 49m
0:16.4 100m 1:22.0 635 2484 40 152
r: 2:00 50m
0:16.3 100m 1:21.5 647 2525 40 152
r: 2:00 51m
0:16.3 100m 1:21.5 647 2525 41 152
r: 2:00 51m
0:16.0 100m 1:20.0 684 2652 41 153
r: 2:00 50m
5:14.5 1,250m 2:05.8 176 905 19 139
5:14.4 1,250m 2:05.7 176 905 19 140
r529m

1.5" Deficit Deadlifts: 135 x 5 x 3 sets, 205 x 5, 255 x 5, 290 x 5 x 5 sets

[deadlifting265]

19/9/24(Thu)

Training partner away so into the garage for a super low drag 60mins

60mins-DF 40(the lowest yet!)

15188m-1.58.5-R22-210w(last 5mins 1.53.4-r24)

In comparison, for the same RPE(about 7-8), I have done 60mins at 1.53 at R20 on a normal drag.

Shows how hard super low drag is........

[alex9026]

30r20 8173m

Content in not being a workout hero and pushing for 8200m, should go sub 1:50 next week.

Have tech issues, phone and Erg. Erg screen reads an error code immediately on finishing session. I can't access the history, either. Not related to phone as it wasn't linked to my Erg. Had the same issue yesterday.

Anyone tech savvy here have any suggestions? I bought it last December, used (50k so effectively brand new). New model with PM5, have never ran a firmware update.

[MPx]

Anyone...have any suggestions? I bought it last December, used (50k so effectively brand new). New model with PM5, have never ran a firmware update.

I think you have your answer right there. At least worth a check. Its likely that as the machine was very little used with its former owner its very unlikely to have been kept up to date. There's been loads of updates to both app and PM since the relaease of Ergdata 2. Once both app and PM are up to date you'll get good support from C2 if you ask.

[winniewinser]

Not sure but probably was on low 1.47. The session would be much easier the other way around starting at 5 mins.

that's why I chose 1-5.... progressively evil and those 1' rests just disappear

[winniewinser]

BPP W17S2 - 8x500m/2'R target 1:46.7 (last time done in July)

Surprised that I could get through these below target on very tired body.....was actually okay.

14:09.8 4,000m 1:46.2 292 1304 31
1:46.4 500m 1:46.4 291 1300 31
1:46.3 500m 1:46.3 291 1302 30
1:46.5 500m 1:46.5 290 1297 30
1:46.5 500m 1:46.5 290 1297 31
1:46.5 500m 1:46.5 290 1297 32
1:46.4 500m 1:46.4 291 1300 31
1:46.6 500m 1:46.6 289 1294 32
1:44.5 500m 1:44.5 307 1355 34

[Sakly]

30r20 8173m

Content in not being a workout hero and pushing for 8200m, should go sub 1:50 next week.

Have tech issues, phone and Erg. Erg screen reads an error code immediately on finishing session. I can't access the history, either. Not related to phone as it wasn't linked to my Erg. Had the same issue yesterday.

Anyone tech savvy here have any suggestions? I bought it last December, used (50k so effectively brand new). New model with PM5, have never ran a firmware update.

If you get the error while saving and cannot access the memory, it could be very likely your writable memory is dead. That can happen sometimes. But before thinking about that, I would recommend to follow Mike's advice.

Good 30r20 session!

[alex9026]

I think you have your answer right there. At least worth a check. Its likely that as the machine was very little used with its former owner its very unlikely to have been kept up to date. There's been loads of updates to both app and PM since the relaease of Ergdata 2. Once both app and PM are up to date you'll get good support from C2 if you ask.

I kind of suspected this as I was posting my question...just it coincided with a new phone which also posed some connectivity issues so thought they may have been linked. Will try update firmware through Ergdata tonight, thanks.

Good 30r20 session!

Thanks, I am trying to make an effort of doing these weekly/every ten days. It's the sort of uncomfortable but tolerable effort I quite "like".

[Dangerscouse]

1:26:52.8 21,097m 2:03.5 186 938 19 134
12:26.6 3,000m. 2:04.4 182 925 20 125
12:19.3 6,000m 2:03.2 187 943 20 129
12:21.0 9,000m 2:03.5 186 939 20 133
12:20.2 12,000m 2:03.3 186 941 20 136
12:21.1 15,000m 2:03.5 186 939 20 137
12:20.5 18,000m 2:03.4 186 940 20 140
12:20.1 21,000m 2:03.3 186 941 20 142
0:24.0 21,097m 2:03.7 185 936 20 142

My back is feeling better, and after another brutal Pilates session yesterday morning, this was faster than intended but it felt relatively good for most of it.

[Sakly]

Good 30r20 session!

Thanks, I am trying to make an effort of doing these weekly/every ten days. It's the sort of uncomfortable but tolerable effort I quite "like".

Should do this session much more often, but it's too hard to recover from with the other stuff I'm doing and the challenges, which also need hard efforts!
Too much stuff for too less time during the week

Good luck with your monitor update.

[Sakly]

Another blind row. Glanced on the monitor at 12k, 3k and ca. 300m to not miss the end. Took it easy based on RPE, because yesterday's gym session was hard, but not as slow as I thought.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:27:46	21,097m	2:04.8	180	919	17	133
11:00.3	2,638m	2:05.1	179	914	17	133
10:56.8	5,276m	2:04.4	181	924	17	132
10:59.9	7,914m	2:05.0	179	915	17	133
10:58.5	10,552m	2:04.8	180	919	17	133
11:00.1	13,190m	2:05.1	179	915	17	133
10:58.5	15,828m	2:04.8	180	919	17	133
10:58.3	18,466m	2:04.7	180	920	18	136
10:54.1	21,097m	2:04.3	182	927	18	135

PS: this pushed me over the 6mm mark

[jcross485]

9/20 - 16k erg; 5k, 6k, 5k w/ :90 between for water and towel off.

Easy-ish aerobic row. 5k @ 18, 6k @ 19, 5k @ 18. Goal was to keep this aerobic in advance of some strength work and a harder erg planned for the weekend. Temps were mid 60's in the garage at the start and right around 70 at the end; looks like things are going to warm up even more this week so the cooler weather is not sticking around but hopefully will return within the next few weeks. Felt decent overall, nothing too extraordinary but solid work nonetheless.

Time Meters Pace Watts Cal/Hr S/M
1:07:04.5 16,000m 2:05.7 176 905 18 140

4:12.1 1,000m 2:06.0 175 901 18 131
4:12.0 1,000m 2:06.0 175 902 18 135
4:11.9 1,000m 2:05.9 175 902 18 137
4:11.7 1,000m 2:05.8 176 904 18 138
4:11.6 1,000m 2:05.8 176 905 18 140
r: 1:30 40m
4:11.3 1,000m 2:05.6 176 907 19 138
4:11.2 1,000m 2:05.6 177 907 19 140
4:11.1 1,000m 2:05.5 177 908 19 142
4:11.0 1,000m 2:05.5 177 909 19 143
4:11.1 1,000m 2:05.5 177 908 19 145
4:11.1 1,000m 2:05.5 177 908 19 145
r: 1:30 50m
4:11.8 1,000m 2:05.9 175 903 18 139
4:11.7 1,000m 2:05.8 176 904 18 140
4:11.7 1,000m 2:05.8 176 904 18 141
4:11.7 1,000m 2:05.8 176 904 18 143
4:11.5 1,000m 2:05.7 176 905 18 142
r90m

[putridp]

16000m @ 2:07 rate 20 first thing this morning, then this afternoon I did the first deadlift session in ages - a gentle start with 5x 60kg, then 5x 80kg three times. Hopefully I'll manage to do this and squats twice a week.

Then it was intervals, 8x 500 r120s, which I managed with an average pace of 1:40.8. Usually I rest for 90s but I think I got more from the session with 120s rest. But what was interesting was an experiment I did with the DF - I had initially set the machine to 116, then for the fifth interval I felt that perhaps I'd do better with a higher DF so I bumped it up slightly - probably only to about 120-122 (I couldn't check because the gym rower only has a PM4 so I couldn't connect with ergdata ), but it felt so much worse - about 0.5s slower than expected and the lactate burn was far worse. I am a bit of a weed (if I was lean I should be a lightweight) so I've suspected that I might favour a lower DF, but it was an interesting experiment to do mid-interval session.