What Training Have You Done Today?

[jcross485]

Me too today. As I'm short of time next days, it does not really matter
Hopefully it helps to get good recovery time in!

Ha! It's so true...sometimes you have to ignore the feelings, get the work in, and hope it pays off on the other side.

[jcross485]

9/27 - 16k steady erg; 2 x 8k (2:00 between for towel off and water).

As mentioned, legs just felt dead this morning, continued from the last few days. Really did not want to hop on the erg this morning and the fact that heat is back and it was over 80F by 8am in the garage was not helping.

My wife, who is normally the one saying that I should take it a bit more easy and not necessarily push all the time when there is nothing really on the line, was on her way out to take the kids to school and told me to stop whining and do the work I had planned (in so many words). It was the little push I needed which is not normal as I generally have no problem with training. Did the aerobic work, although lower stroke rate and higher HR than I would have liked - I'll attribute it to the fatigue / flatness and the warmer temps. I did take a bit of a period to hold my weight before trying to drop it down a bit; I was going to start trying to drop it down another 2-3kg but that won't be something I look to do until I get back to feeling good.

Time Meters Pace Watts Cal/Hr S/M
1:07:09.3 16,000m 2:05.9 175 903 18 143

8:24.0 2,000m 2:06.0 175 902 18 136
8:24.0 2,000m 2:06.0 175 902 18 141
8:23.7 2,000m 2:05.9 175 903 18 143
8:23.7 2,000m 2:05.9 175 903 18 144
r: 2:00 52m
8:23.9 2,000m 2:05.9 175 902 18 142
8:23.5 2,000m 2:05.8 175 903 18 145
8:23.2 2,000m 2:05.8 176 905 18 146
8:23.3 2,000m 2:05.8 176 904 18 147

[Sakly]

Me too today. As I'm short of time next days, it does not really matter
Hopefully it helps to get good recovery time in!

Ha! It's so true...sometimes you have to ignore the feelings, get the work in, and hope it pays off on the other side.

That was already part of the last week(s)

[jcross485]

That was already part of the last week(s)

I was starting to feel pretty good, especially as temps were dropping in my area, but they are back up over 100F during the day (15F above normal this time of year, give or take), and we are setting daily records for the next week again. I train early but with the heat, the garage gets and stays warm and doesn't cool off in the morning the way I would like it to. Hopefully in the next few weeks, temps drop back down again so I can train with it in the 60's (or ideally even lower).

[Dangerscouse]

My wife, who is normally the one saying that I should take it a bit more easy and not necessarily push all the time when there is nothing really on the line, was on her way out to take the kids to school and told me to stop whining and do the work I had planned (in so many words).

That sounds very familiar

[Sakly]

That was already part of the last week(s)

I was starting to feel pretty good, especially as temps were dropping in my area, but they are back up over 100F during the day (15F above normal this time of year, give or take), and we are setting daily records for the next week again. I train early but with the heat, the garage gets and stays warm and doesn't cool off in the morning the way I would like it to. Hopefully in the next few weeks, temps drop back down again so I can train with it in the 60's (or ideally even lower).

For rowing temps are no problem through the year, as my rower is placed in the basement. 20-21°C is the highest I see in summer, only humidity is a thing, but my fan does a good job for cooling
In the gym it's completely the opposite, strength sessions are really draining during the hot days. Over here it's no problem any longer, temps came down really fast, now around 15-20°C, in the morning probably down to 10 or so.

PS: my wife thinks I'm addicted to sport and cannot understand how much effort (and time) I spend/put in

[Dino]

First session back in the boat club gym last night... now too dark for Thursday evenings on the water until spring so Thursday nights will be gym nights. The coach wrote up a nice 'loosener' on the board...

Mobility stretching
5 min warm up row
Squat & press 12x3
Incline press-up 12x3
Reverse lunges 12x3 (each leg)
Banded row 12x3
10 min row
Bicep twist & curl 12 x 3 (each arm)
Swiss ball sit ups 12 x 3
Tricep extensions 12 x 3 (each arm)
Swiss ball obliques 12 x 3 each side
5 min cool down row
Stretching

..some of the 12's became 10's and gave the SB obliques a miss as back a bit tweaky for that exercise.
think I feel worse today than last Sunday after the 21 mile row!

[jcross485]

That sounds very familiar

She normally is the one saying to back off, but since she's gotten on the erg herself, she's definitely pushed me a few times. It's been awesome!

For rowing temps are no problem through the year, as my rower is placed in the basement. 20-21°C is the highest I see in summer, only humidity is a thing, but my fan does a good job for cooling
In the gym it's completely the opposite, strength sessions are really draining during the hot days. Over here it's no problem any longer, temps came down really fast, now around 15-20°C, in the morning probably down to 10 or so.

PS: my wife thinks I'm addicted to sport and cannot understand how much effort (and time) I spend/put in

I row and do all my strength work out in the garage so temps can vary greatly - below 40F in the winter or above 90F in the summer, even during early morning sessions. The summers are definitely tough but I feel like it gives me more resiliency going into the fall and winter. The fan helps but it's still hot.

My wife is the same, but she's slowly coming around and is enjoying tracking progress on the monitor and in ErgZone. My response has always been that if this is the hobby that I have, it's substantially better than most hobbies which cost way more $$ and can be destructive to health.

[Sakly]

Found some time today after preparation of my daughters birthday party and before the first kids arrive. Programmed 2 hours and started with ~2:00 to see how it goes.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
2:00:00	30,177m	1:59.2	206	1009	20	152
15:00.0	3,754m	1:59.8	203	999	20	146
30:00.0	3,755m	1:59.8	203	999	20	148
45:00.0	3,760m	1:59.6	204	1002	20	147
1:00:00	3,764m	1:59.5	205	1004	20	153
1:15:00	3,759m	1:59.7	204	1002	20	154
1:30:00	3,764m	1:59.5	205	1004	20	153
1:45:00	3,786m	1:58.8	208	1017	20	155
2:00:00	3,837m	1:57.2	217	1046	20	162

HR was higher as expected from the start, but from muscular side it felt ok, so I held the split and rate for the first hour.
Second hour was mainly eyes closed, but to my surprise rate and pace stayed where they were. Last split was a bit faster, carried away by the music.

[alex9026]

Found some time today after preparation of my daughters birthday party and before the first kids arrive. Programmed 2 hours and started with ~2:00 to see how it goes.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
2:00:00	30,177m	1:59.2	206	1009	20	152
15:00.0	3,754m	1:59.8	203	999	20	146
30:00.0	3,755m	1:59.8	203	999	20	148
45:00.0	3,760m	1:59.6	204	1002	20	147
1:00:00	3,764m	1:59.5	205	1004	20	153
1:15:00	3,759m	1:59.7	204	1002	20	154
1:30:00	3,764m	1:59.5	205	1004	20	153
1:45:00	3,786m	1:58.8	208	1017	20	155
2:00:00	3,837m	1:57.2	217	1046	20	162

HR was higher as expected from the start, but from muscular side it felt ok, so I held the split and rate for the first hour.
Second hour was mainly eyes closed, but to my surprise rate and pace stayed where they were. Last split was a bit faster, carried away by the music.

Solid work for a low rate two hours, the regular (shorter) steady stuff paying off here.

[Sakly]

Found some time today after preparation of my daughters birthday party and before the first kids arrive. Programmed 2 hours and started with ~2:00 to see how it goes.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
2:00:00	30,177m	1:59.2	206	1009	20	152
15:00.0	3,754m	1:59.8	203	999	20	146
30:00.0	3,755m	1:59.8	203	999	20	148
45:00.0	3,760m	1:59.6	204	1002	20	147
1:00:00	3,764m	1:59.5	205	1004	20	153
1:15:00	3,759m	1:59.7	204	1002	20	154
1:30:00	3,764m	1:59.5	205	1004	20	153
1:45:00	3,786m	1:58.8	208	1017	20	155
2:00:00	3,837m	1:57.2	217	1046	20	162

HR was higher as expected from the start, but from muscular side it felt ok, so I held the split and rate for the first hour.
Second hour was mainly eyes closed, but to my surprise rate and pace stayed where they were. Last split was a bit faster, carried away by the music.

Solid work for a low rate two hours, the regular (shorter) steady stuff paying off here.

Thx Alex.
I felt a bit weak the last days, gym session on Thursday wasn't strong as usual. This is typically a sign of getting ill or at least there is some underlying issue. Higher HR shows this as well. I hope nothing builds up, but as written, from muscular side the session was absolutely fine.
Tomorrow is the "family birthday", so very likely a rest day

[deadlifting265]

28/9/24(Sat)

750m/500m(1), 3mins between sets x8

10km-34.21.8-1.43-R25-319w

1.44.5/1.44.1

1.44.3/1.43.6

1.44.1/1.43.6

1.44/1.43.4

1.43.6/1.42.8

1.43.3/1.41.4

1.42.8/1.40.8

1.41.6/1.39.5

Goal was min 1.44 overall which looking back too slow but a split quicker so I'll take that even though there is more there as shown by each segment faster than the last.

The idea behind a session like this is to go faster than what one could hold for the two distance combined with the 1min break between ie 1250m.

Double the race distance and around 2splits quicker than 5km pace.

Weighted chin-ups(head hitting the ceiling) x6singles(1)-17.5kg+b/w after.......

[alex9026]

4:00.0 1,458m 1:22.3 628 2460 49
0:20.0 120m 1:23.3 605 2381 51
0:20.0 119m 1:24.0 590 2329 45
0:20.0 120m 1:23.3 605 2381 45
0:20.0 120m 1:23.3 605 2381 45
0:20.0 122m 1:21.9 636 2487 48
0:20.0 121m 1:22.6 620 2433 48
0:20.0 122m 1:21.9 636 2487 51
0:20.0 123m 1:21.3 651 2541 51
0:20.0 123m 1:21.3 651 2541 51
0:20.0 122m 1:21.9 636 2487 51
0:20.0 123m 1:21.3 651 2541 51
0:20.0 122m 1:21.9 636 2487 51

12x0:20/1:40
Completely out of my comfort zone with this, not a strong point for me...

[Dangerscouse]

Found some time today after preparation of my daughters birthday party and before the first kids arrive. Programmed 2 hours and started with ~2:00 to see how it goes.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
2:00:00	30,177m	1:59.2	206	1009	20	152
15:00.0	3,754m	1:59.8	203	999	20	146
30:00.0	3,755m	1:59.8	203	999	20	148
45:00.0	3,760m	1:59.6	204	1002	20	147
1:00:00	3,764m	1:59.5	205	1004	20	153
1:15:00	3,759m	1:59.7	204	1002	20	154
1:30:00	3,764m	1:59.5	205	1004	20	153
1:45:00	3,786m	1:58.8	208	1017	20	155
2:00:00	3,837m	1:57.2	217	1046	20	162

HR was higher as expected from the start, but from muscular side it felt ok, so I held the split and rate for the first hour.
Second hour was mainly eyes closed, but to my surprise rate and pace stayed where they were. Last split was a bit faster, carried away by the music.

That's a great two hours, but if it was me, I'd definitely feel it for a day or two. Hopefully it doesn't tip you over the edge into illness.

[Sakly]

Found some time today after preparation of my daughters birthday party and before the first kids arrive. Programmed 2 hours and started with ~2:00 to see how it goes.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
2:00:00	30,177m	1:59.2	206	1009	20	152
15:00.0	3,754m	1:59.8	203	999	20	146
30:00.0	3,755m	1:59.8	203	999	20	148
45:00.0	3,760m	1:59.6	204	1002	20	147
1:00:00	3,764m	1:59.5	205	1004	20	153
1:15:00	3,759m	1:59.7	204	1002	20	154
1:30:00	3,764m	1:59.5	205	1004	20	153
1:45:00	3,786m	1:58.8	208	1017	20	155
2:00:00	3,837m	1:57.2	217	1046	20	162

HR was higher as expected from the start, but from muscular side it felt ok, so I held the split and rate for the first hour.
Second hour was mainly eyes closed, but to my surprise rate and pace stayed where they were. Last split was a bit faster, carried away by the music.

That's a great two hours, but if it was me, I'd definitely feel it for a day or two. Hopefully it doesn't tip you over the edge into illness.

Thx Stu, I hope that, too
Sitting on the sofa, watching some TV, feeling good. Let's see how the next days go.