What Training Have You Done Today?

[alex9026]

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.

Ever considered a 9 day training 'week'?

Thanks, wasn't a great start. Used Ergdata, advised I needed to update the firmware and I was banking on doing it through the app, but first I need to connect to Concept Utility. For this, I need a cable which will connect the Erg, which has a different port to Mrs Alex's laptop... So old school pen n paper logging until I source one

[Sakly]

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.

Ever considered a 9 day training 'week'?

Thanks, wasn't a great start. Used Ergdata, advised I needed to update the firmware and I was banking on doing it through the app, but first I need to connect to Concept Utility. For this, I need a cable which will connect the Erg, which has a different port to Mrs Alex's laptop... So old school pen n paper logging until I source one

I have no specific training cycle, so it wouldn't make a difference. Monday, Thursday and Saturday are gym sessions (they are fixed, as I do them with a training partner), hopefully one of them containing intervals. The other days I do something on the erg, typically 60min or a HM, rarely a hard session like CTC or internal team challenge. The gym sessions are already so hard, I need the other days to recover properly (beside the steady states).
In case of a planned hard session, I typically take a day off before to get a better recovered state for better results.

Regarding monitor update: laptop with cable is probably the better option, as it is more stable compared to wireless options, which are more likely to fail. I did an update few weeks ago, took 12mins with utility tool.

[Dangerscouse]

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.

I'm not sure that it's all about strength for a preferred drag factor. If it was, I'm sure we'd see lots more people, who fully understand df, using higher df.

I've used a huge range over the years, and I've probably settled on 125ish, but FWIW, I set a lot of PBs on 115ish and I'm currently using that atm due to a slight back injury and quite enjoyed it at this level.

I always say that df is only a means to an end, and not an end in itself, so don't overthink it and correlate your thoughts that a lower df means weakness.

[Dangerscouse]

58:26.0 15,000m 1:56.8 219 1054 24 143
7:20.6 1,875m. 1:57.4 216 1042 25 129
7:19.2 3,750m. 1:57.1 218 1049 25 136
7:18.4 5,625m. 1:56.9 219 1053 25 139
7:16.9 7,500m. 1:56.5 221 1061 25 142
7:17.6 9,375m. 1:56.6 220 1058 25 145
7:18.2 11,250m 1:56.8 219 1054 25 149
7:17.3 13,125m 1:56.6 221 1059 25 151
7:17.7 15,000m 1:56.7 220 1057 25 154

4:39.8 1,093m. 2:07.9 167 874 20 139
4:39.8 1,093m. 2:07.9 167 874 20 139

A very rare 11am row as I had to peel myself out of bed and then we had a slightly unwell dog this morning.

As it was a late start I still had a bit of a food baby from my breakfast, which is always big, so that didn't help and made me keep considering HDing from about halfway.

An additional 1093m to make it 10 miles as it didn't feel as bad as I was convincing myself it was.

[Sakly]

58:26.0 15,000m 1:56.8 219 1054 24 143
7:20.6 1,875m. 1:57.4 216 1042 25 129
7:19.2 3,750m. 1:57.1 218 1049 25 136
7:18.4 5,625m. 1:56.9 219 1053 25 139
7:16.9 7,500m. 1:56.5 221 1061 25 142
7:17.6 9,375m. 1:56.6 220 1058 25 145
7:18.2 11,250m 1:56.8 219 1054 25 149
7:17.3 13,125m 1:56.6 221 1059 25 151
7:17.7 15,000m 1:56.7 220 1057 25 154

4:39.8 1,093m. 2:07.9 167 874 20 139
4:39.8 1,093m. 2:07.9 167 874 20 139

A very rare 11am row as I had to peel myself out of bed and then we had a slightly unwell dog this morning.

As it was a late start I still had a bit of a food baby from my breakfast, which is always big, so that didn't help and made me keep considering HDing from about halfway.

An additional 1093m to make it 10 miles as it didn't feel as bad as I was convincing myself it was.

From the numbers the session looks good, but I know the numbers don't show all.
I know the "problem" with the food baby from breakfast, this is the reason I can go earliest at 11am. I have my breakfast typically at 5 to 6am. Ca. 5h is good for me to digest all the stuff and feel good during any session, rowing or in the gym.

[jcross485]

58:26.0 15,000m 1:56.8 219 1054 24 143
7:20.6 1,875m. 1:57.4 216 1042 25 129
7:19.2 3,750m. 1:57.1 218 1049 25 136
7:18.4 5,625m. 1:56.9 219 1053 25 139
7:16.9 7,500m. 1:56.5 221 1061 25 142
7:17.6 9,375m. 1:56.6 220 1058 25 145
7:18.2 11,250m 1:56.8 219 1054 25 149
7:17.3 13,125m 1:56.6 221 1059 25 151
7:17.7 15,000m 1:56.7 220 1057 25 154

4:39.8 1,093m. 2:07.9 167 874 20 139
4:39.8 1,093m. 2:07.9 167 874 20 139

A very rare 11am row as I had to peel myself out of bed and then we had a slightly unwell dog this morning.

As it was a late start I still had a bit of a food baby from my breakfast, which is always big, so that didn't help and made me keep considering HDing from about halfway.

An additional 1093m to make it 10 miles as it didn't feel as bad as I was convincing myself it was.

That looks like a really strong session on paper!

I personally don't like training with food in my stomach so train fasted just about always, unless it's a late afternoon or evening session (very rare). Even when I train late morning or early afternoon, I hold off on eating until after and just fit my food for the day in after and before bed. I've noticed that if I have food in my stomach, HR is higher - it's more pronounced with running than rowing or lifting but it's still a thing for me.

[winniewinser]

CTC September for Team Oarsome....target was 1:52 so pretty happy with this.

18:00.0 4,853m 1:51.2 254 1174 28
6:00.0 1,604m 1:52.2 248 1152 27
6:00.0 1,612m 1:51.6 251 1165 28
6:00.0 1,637m 1:49.9 263 1206 29

[deadlifting265]

21/9/24(Sat)

5x1km(1)

5km-17.17.5-1.43.7-R24-313w

3.27.7
3.27.4
3.27.7
3.27.8
3.27

Tough 5km training on my own in the garage at the end of the week and after a double shift.

Min target sub 1.44 so achieved that.

On a better day another half a split or so I think.....

[Dangerscouse]

From the numbers the session looks good, but I know the numbers don't show all.
I know the "problem" with the food baby from breakfast, this is the reason I can go earliest at 11am. I have my breakfast typically at 5 to 6am. Ca. 5h is good for me to digest all the stuff and feel good during any session, rowing or in the gym.

I personally don't like training with food in my stomach so train fasted just about always, unless it's a late afternoon or evening session (very rare). Even when I train late morning or early afternoon, I hold off on eating until after and just fit my food for the day in after and before bed. I've noticed that if I have food in my stomach, HR is higher - it's more pronounced with running than rowing or lifting but it's still a thing for me.

It really bothers my breathing when I have even a bit of full stomach, so I will almost always train early morning after a black coffee and banana, or occasionally fasted, and weights is always done before my evening meal

It wasn't so much RPE that was the issue, but something inbetween the usual feelings ie just subtle discomfort, but in reality it's probably something that I need to just get used to as and when it rarely happens...or just eat a smaller breakfast on those rare occasions

[Sakly]

Another HM to end the week. Thought about a rest day after 6 days of training, but felt good, so decided to have a good time on the rower

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:27:24	21,097m	2:04.2	182	927	17	134
11:00.3	2,638m	2:05.1	179	914	17	133
10:50.0	5,276m	2:03.1	187	944	17	131
10:53.5	7,914m	2:03.8	184	933	17	135
10:52.4	10,552m	2:03.6	185	937	17	138
10:58.0	13,190m	2:04.7	180	920	17	135
10:54.5	15,828m	2:04.0	183	930	17	134
10:57.0	18,466m	2:04.5	181	923	17	134
10:58.2	21,097m	2:05.0	179	915	18	134

[jcross485]

It really bothers my breathing when I have even a bit of full stomach, so I will almost always train early morning after a black coffee and banana, or occasionally fasted, and weights is always done before my evening meal

It wasn't so much RPE that was the issue, but something inbetween the usual feelings ie just subtle discomfort, but in reality it's probably something that I need to just get used to as and when it rarely happens...or just eat a smaller breakfast on those rare occasions

I'm right there with you. I don't mind strength work later in the day or with food in the stomach, provided it's more traditional strength work and doesn't contain accessory work on a timer in a circuit fashion like I have been doing. Similar to you, anytime HR gets elevated for an extended and continuous period, the less food in the stomach, the better.

Another HM to end the week. Thought about a rest day after 6 days of training, but felt good, so decided to have a good time on the rower

You've really been putting in the volume! I'm willing to bet with a bit of "peaking", some of your PR's would fall.

[Sakly]

Another HM to end the week. Thought about a rest day after 6 days of training, but felt good, so decided to have a good time on the rower

You've really been putting in the volume! I'm willing to bet with a bit of "peaking", some of your PR's would fall.

Last two weeks I was around 80k beside my 3 gym sessions, quite a few meters banked. I could recover well, as I chose a slower pace and had the time to do longer rows, so I enjoyed it
HR is a bit lower and has less drift on these rows compared to last year. Probably you are right about some PRs

[jcross485]

9/21 - No training. Day got away from me but for good reasons. Kids had TKD classes in the morning, then we ended up with a boys brunch at their request. After we ended up stopping at an outlet mall because both are growing out of their sneakers so grabbed a couple of new pairs plus they found hoodie and sweat pant outfits they liked and with temps cooling off in the coming weeks / months, we grabbed those as well. We got home and I intended to train late afternoon but completely forgot we had tickets to the local minor league baseball team's game; ended up heading out to that for the evening instead.

9/22 - Erg sprints, strength work. 2500m warm up, 10 x 100m (2:00 rest), 2500m cool down. Deadlifts and accessory work after.

Longer day of training than normal, about 90 mins as opposed to 60ish, but that was the intent after yesterday's day off. The erg sprints went better than expected; hit a small little lull after the mid point but really picked it up the last two. The first 5 were with 11 total strokes, the second 5 were with 12 total strokes. Deadlifts felt mediocre; my guess is there was a small amount of fatigue after the sprints that affected deadlifts but got through them. One thing I realized was, looking back at what was on plan, the deficit deadlifts a few days back were actually 20lbs heavier than scheduled (I did week 2 weights instead of week 1 weights); not a big deal considering that programming is a bit conservative with loading. The weight vest accessory work after was a killer; PR pace through 15 rounds but called it there as I had already done a lot of work on the day. I likely could have gutted through the last 5 rounds to tie a PR even after sprints and deadlifts but I'll do that another time.

Time Meters Pace Watts Cal/Hr S/M
23:34.7 6,000m 1:57.8 214 1035 21 139

5:15.0 1,250m 2:06.0 175 902 18 125
5:15.1 1,250m 2:06.0 175 901 18 133
r: 1:00 45m
0:16.5 100m 1:22.5 623 2445 40 148
r: 2:00 50m
0:16.4 100m 1:22.0 635 2484 40 147
r: 2:00 49m
0:16.2 100m 1:21.0 659 2566 41 147
r: 2:00 51m
0:16.1 100m 1:20.5 671 2609 41 151
r: 2:00 50m
0:16.0 100m 1:20.0 684 2652 41 152
r: 2:00 50m
0:16.1 100m 1:20.5 671 2609 41 154
r: 2:00 57m
0:16.1 100m 1:20.5 671 2609 45 152
r: 2:00 56m
0:16.2 100m 1:21.0 659 2566 44 149
r: 2:00 55m
0:16.0 100m 1:20.0 684 2652 45 151
r: 2:00 55m
0:15.7 100m 1:18.5 724 2790 46 157
r: 2:00 46m
5:11.7 1,250m 2:04.6 181 921 19 142
5:11.4 1,250m 2:04.5 181 923 19 143
r564m

Deadlift: 135 x 5 x 3 sets, 225 x 5, 270 x 5, 315 x 5, 355 x 5

Pull-Up (5 reps), Feet-Elevated Push-Up (10 reps), Walking Lunges (10 reps): 15 rounds, 10kg vest

[Dangerscouse]

1:26:13.2 21,097m 2:02.6 190 953 20 132
12:16.1 3,000m. 2:02.6 190 952 20 123
12:14.0 6,000m. 2:02.3 191 957 20 132
12:15.9 9,000m. 2:02.6 190 952 20 131
12:15.8 12,000m 2:02.6 190 953 20 132
12:18.3 15,000m 2:03.0 188 946 20 135
12:14.7 18,000m 2:02.4 191 956 20 136
12:14.5 21,000m 2:02.4 191 956 20 140
0:23.9 21,097m 2:03.1 187 944 20 139

This is the best it's felt since I injured my back, despite a rest day yesterday after a very late night out for a mate's birthday

[dabatey]

20m cycling warm up.
5m cycling iTT @ 285W
20m row @ 18spm

Only a short row, but it's the first I've logged in 18 days. An 8 day break from rowing extended due to a combination of first laziness, then life reasons. Now it's time to get back on the horse. At least I've kept active with long dog walks each day.

Weirdly I was starting to get the odd lower back muscle spasm after not rowing for so long. I think this is probably because as well as strengthening the lower back, rowing also stretches it at the same time (catch) and it was missing the stretch. Maybe that just affects us skinny asses who probably over extend a wee bit reaching forwards with no big gut nor big thighs to get in the way. Last time when I stopped rowing completely after 8 months my lower back kinda fully seized up for a couple of days a few weeks after stopping.