What Training Have You Done Today?

[winniewinser]

Beaten up by work the last couple of days so dodged 4x2km for an easy 39' instead.

BPP W18S3

30:00.0 7,206m 2:04.8 180 918 20
3:45.0 900m 2:05.0 179 916 20
7:30.0 901m 2:04.8 180 918 20
11:15.0 901m 2:04.8 180 918 20
15:00.0 903m 2:04.5 181 922 20
18:45.0 901m 2:04.8 180 918 20
22:30.0 900m 2:05.0 179 916 20
26:15.0 901m 2:04.8 180 918 20
30:00.0 900m 2:05.0 179 916 20

[nick rockliff]

Had another go at the TOC this evening. It's 1,2,3,4,5, min with 1 min recovery. Different approach this time to avoid crash and burn like last time.

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,138m 1:48.7 272 1236 29 146
1:00.0 278m 1:47.9 279 1258 29 130
r: 1:00 24m
2:00.0 556m 1:47.9 279 1258 29 143
r: 1:00 20m
3:00.0 833m 1:48.0 278 1255 29 149
r: 1:00 18m
4:00.0 1,101m 1:48.9 270 1230 29 152
r: 1:00 19m
5:00.0 1,371m 1:49.4 267 1219 29 157

[Sakly]

Its not just me then. I always find HR increases at the end of an interval even when slowing slightly to meet a target. As a result I always record the min as well as maximum for each interval as it gives me the range of performance and a better idea of where my HR was. I must admit to it being very rare for my HR to be flat, sometimes varies +/- 1BPM, but other times can drop or rise 4 BPM for no apparent reason!

I think it's a kind of heart beat inrush due to thoughts of you miss the target
Typically my HR is very stable even on longer rows like HMs. Nearly no drift, but HR reacts to burps or thoughts like Stu mentioned.

[jcross485]

Lots of discussion on HR and how it reads at the end of an "interval" compared to the rest of the interval. I see the same thing on my side - HR fluctuates within the interval but I try to ignore it as much as possible and figure that a few beats up or down doesn't change the stimulus all that much. If HR is 10+ beats above or below where I expect it to be, then it's something I really pay attention to.

[jcross485]

9/24 - Erg sprints with strength work after. 2500m warm up, 10 x 100m (2:00 rest), 2500m cool down. Medium weight of the medium week of deadlifts.

Going into the session, I really did not have the mental state to give everything to sprints so played a bit of a mind game by changing drag factor and foot plate position on the sprint piece; the idea was that, if results weren't there, I could simply point to a bit of a change as the reason, but I also was interested to see how drag factor and foot position would impact "max power".

The intervals speak for themselves.

I didn't feel like I put in near 100% on the first interval but it was much faster than I would have expected for perceived effort, so started to really try and hammer the rest. I did hit a bit of a lull again around 2/3 to 3/4 of way through but was able to push real hard on the last. These were all done on a two stroke rolling start (about 50%, then 75%, then go) but I might try and give a static start 100m and 500m interval here soon just to see what I pull.

Followed up with a short strength session, deadlifts only, to get those in. Deadlifts felt ok; nothing great but nothing terrible either, definitely had a lot more in the tank, but at the same time, the "max power" sprints did take a bit out. A

s I wrapped up, got a work call that will have me on the road early tomorrow morning (before 4a) and for the bulk of the day tomorrow so I won't be able to erg like I wanted. That said, I should be able to find time and a park where I can knock out some pull-ups, push-ups, and lunges to get something done.

Time Meters Pace Watts Cal/Hr S/M
23:30.6 6,000m 1:57.5 215 1041 21 142

5:14.9 1,250m 2:05.9 175 902 19 134
5:14.6 1,250m 2:05.8 176 904 19 138
r: 1:00 39m
0:16.2 100m 1:21.0 659 2566 41 151
r: 2:00 56m
0:16.0 100m 1:20.0 684 2652 41 141
r: 2:00 53m
0:16.1 100m 1:20.5 671 2609 41 145
r: 2:00 49m
0:15.8 100m 1:19.0 710 2743 42 146
r: 2:00 49m
0:15.6 100m 1:18.0 738 2838 42 147
r: 2:00 46m
0:15.6 100m 1:18.0 738 2838 42 150
r: 2:00 48m
0:15.5 100m 1:17.5 752 2887 43 153
r: 2:00 53m
0:15.7 100m 1:18.5 724 2790 42 151
r: 2:00 53m
0:15.6 100m 1:18.0 738 2838 42 152
r: 2:00 52m
0:15.3 100m 1:16.5 782 2990 43 157
r: 2:00 57m
5:11.8 1,250m 2:04.7 180 920 19 147
5:11.8 1,250m 2:04.7 180 920 19 146
r555m


Deadlift: 135 x 5 x 3 sets, 205 x 5, 255 x 5, 295 x 5, 335 x 5 x 3 sets

[Sakly]

Time Meters Pace Watts Cal/Hr S/M
23:30.6 6,000m 1:57.5 215 1041 21 142

5:14.9 1,250m 2:05.9 175 902 19 134
5:14.6 1,250m 2:05.8 176 904 19 138
r: 1:00 39m
0:16.2 100m 1:21.0 659 2566 41 151
r: 2:00 56m
0:16.0 100m 1:20.0 684 2652 41 141
r: 2:00 53m
0:16.1 100m 1:20.5 671 2609 41 145
r: 2:00 49m
0:15.8 100m 1:19.0 710 2743 42 146
r: 2:00 49m
0:15.6 100m 1:18.0 738 2838 42 147
r: 2:00 46m
0:15.6 100m 1:18.0 738 2838 42 150
r: 2:00 48m
0:15.5 100m 1:17.5 752 2887 43 153
r: 2:00 53m
0:15.7 100m 1:18.5 724 2790 42 151
r: 2:00 53m
0:15.6 100m 1:18.0 738 2838 42 152
r: 2:00 52m
0:15.3 100m 1:16.5 782 2990 43 157
r: 2:00 57m
5:11.8 1,250m 2:04.7 180 920 19 147
5:11.8 1,250m 2:04.7 180 920 19 146
r555m

Never did 100s with rolling start, but knowing my PB is at 16.1, these intervals seem to be really strong!
Curious about your 100 and 500 results

[Dangerscouse]

The intervals speak for themselves.

I hope you mean that they're obviously really good?

[jcross485]

Never did 100s with rolling start, but knowing my PB is at 16.1, these intervals seem to be really strong!
Curious about your 100 and 500 results

I think the rolling starts help make the time look a bit quicker than if they were done at a full static start, but only one way to find out!

The beauty of something like an all out 100m and 500m effort is that I don't think they will shell me for days (or more) like going all out for something longer. I'll do a proper 100m and 500m time trial here soon.

I hope you mean that they're obviously really good?

Thanks! I think good is all relative, but definitely better than I've ever done before which is a good thing. It could be that I am just better with higher DF on the short sprints, better with a slightly higher foot position, better with both, or am just developing a bit more raw power that is erg specific. No matter what it is, I'll definitely take it.

[Dangerscouse]

That I am, I have high standards for myself that should have frutioned(is that a word?) but due to my own failings I have largely wasted and now at nearly 47, I have to be realistic.

Anyhow, putting the violin away, cheers for the support and also to Alex.

Good. I like it when people have restless satisfaction, and I also share your frustration at wasted opportunities as until 2017, I didn't row with structure or an idea of what I really should be doing.

I somehow managed to get a half decent technique, but I never did intervals, steady state or less than r28, and I wondered why I didn't really progress!

[dabatey]

1hr Wolverine L4. 180-180-180-180-180-180
That's 3 days of activity in a row now after 2 weeks off so hopefully now back in the habit. Felt slightly more strenuous than usual for an L4, so I've planned in more L4's for the rest of the week before bringing intervals into the equation again next week. I'll probably have to knock the interval targets back a touch after the 2 weeks off too.

[alex9026]

Yesterday 50mins gray zone 12900m at 1:56 r21

Today:
4x4:00/2:00

1:40.4
1:40.3
1:40.5
1:40.2
Distances circa 1190-1195m, rated 30 the first two then 29 the second two. I've no connectivity in the garage so on good old classic pen and paper!
Back to the session...plan was for five, but I knew at the end of the fourth I didn't have another quality piece in me. If I had programmed 5x1200 at 1:40 pace, mentally I'd have found this easier. There is something about a countdown on time over distance I really don't like!

[Sakly]

CTC today. Single try this month, as I don't see any other day possible to go for it.
Warmup felt like rowing in mud, day time wasn't optimal, as I needed to drive to the office today, so rowed in the afternoon and not during lunch time as usual. ~9h no food, but that's more likely a win
Aimed for 1:43, but wasn't convinced after the warmup, which I stopped after only 6mins.
Surprisingly, at the end I could get near to my goal, as I was able to negative split the whole thing.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
18:00.0	5,218m	1:43.4	316	1386	28	172
6:00.0	1,735m	1:43.7	313	1378	29	168
6:00.0	1,738m	1:43.5	315	1384	28	173
6:00.0	1,746m	1:43.0	319	1399	29	177

Not seen such a high HR in ages

[winniewinser]

CTC today. Single try this month, as I don't see any other day possible to go for it.
Warmup felt like rowing in mud, day time wasn't optimal, as I needed to drive to the office today, so rowed in the afternoon and not during lunch time as usual. ~9h no food, but that's more likely a win
Aimed for 1:43, but wasn't convinced after the warmup, which I stopped after only 6mins.
Surprisingly, at the end I could get near to my goal, as I was able to negative split the whole thing.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
18:00.0	5,218m	1:43.4	316	1386	28	172
6:00.0	1,735m	1:43.7	313	1378	29	168
6:00.0	1,738m	1:43.5	315	1384	28	173
6:00.0	1,746m	1:43.0	319	1399	29	177

Not seen such a high HR in ages

Strong effort there Sascha

[nick rockliff]

CTC today. Single try this month, as I don't see any other day possible to go for it.
Warmup felt like rowing in mud, day time wasn't optimal, as I needed to drive to the office today, so rowed in the afternoon and not during lunch time as usual. ~9h no food, but that's more likely a win
Aimed for 1:43, but wasn't convinced after the warmup, which I stopped after only 6mins.
Surprisingly, at the end I could get near to my goal, as I was able to negative split the whole thing.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
18:00.0	5,218m	1:43.4	316	1386	28	172
6:00.0	1,735m	1:43.7	313	1378	29	168
6:00.0	1,738m	1:43.5	315	1384	28	173
6:00.0	1,746m	1:43.0	319	1399	29	177

Not seen such a high HR in ages

Strong session, well done.

[nick rockliff]

Had another go at the CTC this evening with target of <1.50

Time Meters Pace Watts Cal/Hr S/M
18:00.0 4,915m 1:49.8 264 1208 28 153
6:00.0 1,637m 1:49.9 263 1206 29 148
6:00.0 1,638m 1:49.8 264 1207 29 154
6:00.0 1,639m 1:49.8 264 1209 28 157
r56m

That's about max for me at current fitness levels.