What Training Have You Done Today?

[Dangerscouse]

Happy to have totaled 473km rowed in September, whilst also managing to lose a few kg.

That's a huge month. I'm not even sure if I beat that when I was regularly doing my ultra distances in preparation for another attempt at the 100k.

At almost 120k a week you're getting up to the elite levels of distance. Have you seen a difference yet, apart from losing some weight? I guess with rowing 473k, you haven't had time to eat

[winniewinser]

Thought I'd have an early go at this month's CTC. Had it in my head that the pace would be similar to last month.

Time Meters Pace Watts Cal/Hr S/M
19:12.2 5,250m 1:49.7 265 1211 28 150
7:20.0 2,000m 1:50.0 263 1205 29 150
r: 2:00 14m
1:50.1 500m 1:50.1 262 1202 28 146
r: 4:00 19m
5:29.8 1,500m 1:49.9 263 1206 29 155
r: 1:30 17m
0:54.9 250m 1:49.8 264 1209 28 145
r: 3:00 16m
3:37.3 1,000m 1:48.6 273 1239 30 155
r66m

Was right in my thinking about the pace.

I was thinking it's about the same too....will try it this weekend probably.

Good job Nick.

[winniewinser]

Team Oarsome Challenge is 500m @R20. I'm not a huge monster at 79kg so this was a struggle but a baseline nonetheless.

1:47.0 500m 1:47.0 286 1283 20

[Dangerscouse]

1:09:51.4 18,000m 1:56.4 222 1063 22 151
8:59.8 2,250m 1:59.9 203 997 21 132
8:52.9 4,500m. 1:58.4 211 1025 22 140
8:46.9 6,750m 1:57.0 218 1050 22 145
8:41.9 9,000m 1:55.9 224 1072 23 151
8:38.9 11,250m 1:55.3 228 1085 23 157
8:31.1 13,500m 1:53.5 239 1122 24 162
8:41.8 15,750m 1:55.9 224 1072 24 160
8:38.0 18,000m 1:55.1 229 1089 24 165

Ego 1 - Prudence 0

I'm at the decision crossroads of guessing when to pick it back up again, but I'll not make any progress by hiding from the more intense efforts for much longer. It felt a little bit easier than it looks, but not by much.

[Dangerscouse]

Carefully does it Stu.....hopefully it will resolve soon

All good so far thanks mate, and it's definitely feeling better

[alex9026]

1:09:51.4 18,000m 1:56.4 222 1063 22 151
8:59.8 2,250m 1:59.9 203 997 21 132
8:52.9 4,500m. 1:58.4 211 1025 22 140
8:46.9 6,750m 1:57.0 218 1050 22 145
8:41.9 9,000m 1:55.9 224 1072 23 151
8:38.9 11,250m 1:55.3 228 1085 23 157
8:31.1 13,500m 1:53.5 239 1122 24 162
8:41.8 15,750m 1:55.9 224 1072 24 160
8:38.0 18,000m 1:55.1 229 1089 24 165

Ego 1 - Prudence 0

I'm at the decision crossroads of guessing when to pick it back up again, but I'll not make any progress by hiding from the more intense efforts for much longer. It felt a little bit easier than it looks, but not by much.

That's a solid session without a recent back issue to consider, good work.

[putridp]

Happy to have totaled 473km rowed in September, whilst also managing to lose a few kg.

That's a huge month. I'm not even sure if I beat that when I was regularly doing my ultra distances in preparation for another attempt at the 100k.

At almost 120k a week you're getting up to the elite levels of distance. Have you seen a difference yet, apart from losing some weight? I guess with rowing 473k, you haven't had time to eat

Apart from the nagging doubts about how I will transition to a more sustainable workload without burning out, and how I really should be doing more weight training - I managed 5 seconds off my 2k PB 3 weeks ago and my 8x500m intervals are getting very gradually faster. Whilst it is a fair distance, it's only about an hour a day and I find rowing needs very little time to prepare for or put away from each session, unlike cycling for example (or even running).

1:09:51.4 18,000m 1:56.4 222 1063 22 151

Ego 1 - Prudence 0

Looks intense, especially given the distance
How often would you plan to do that?

[Sakly]

1:09:51.4 18,000m 1:56.4 222 1063 22 151
8:59.8 2,250m 1:59.9 203 997 21 132
8:52.9 4,500m. 1:58.4 211 1025 22 140
8:46.9 6,750m 1:57.0 218 1050 22 145
8:41.9 9,000m 1:55.9 224 1072 23 151
8:38.9 11,250m 1:55.3 228 1085 23 157
8:31.1 13,500m 1:53.5 239 1122 24 162
8:41.8 15,750m 1:55.9 224 1072 24 160
8:38.0 18,000m 1:55.1 229 1089 24 165

Ego 1 - Prudence 0

I'm at the decision crossroads of guessing when to pick it back up again, but I'll not make any progress by hiding from the more intense efforts for much longer. It felt a little bit easier than it looks, but not by much.

Definitely pointing in the right direction

[Sakly]

First go on the team Oarsome challenge, 500m r20

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:38.6	500m	1:38.6	365	1556	20	167

Then 1k repeats 1r

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
28:28.4	8,000m	1:46.7	288	1289	24	82
3:34.1	1,000m	1:47.0	285	1281	25	160
3:34.1	1,000m	1:47.0	285	1281	25	163
3:33.9	1,000m	1:46.9	286	1284	25	166
3:33.7	1,000m	1:46.8	287	1287	25	166
3:33.7	1,000m	1:46.8	287	1287	25	
3:33.6	1,000m	1:46.8	287	1288	24	
3:33.0	1,000m	1:46.5	290	1297	25	
3:32.2	1,000m	1:46.1	293	1308	25	

This would match my target pace and taste for a 10k. Programmed 10, but 8 were enough, as I will have some other stuff today evening in the gym. 2 more at that pace and rate wouldn't be a problem for sure.
Got a bit sweaty, obviously HRM does not like that.

[winniewinser]

First go on the team Oarsome challenge, 500m r20

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:38.6	500m	1:38.6	365	1556	20	167

Nicely done

[Sakly]

First go on the team Oarsome challenge, 500m r20

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:38.6	500m	1:38.6	365	1556	20	167

Nicely done

Thx Alex. Not sure if I can get any better, most of the strokes were 1:38/39, so it seems this is my limit in terms of stroke power at r20. Probably on a full rested day a few tenth, not sure.

[alex9026]

17:57.7 5,000m 1:47.7 280 1262 20

5kr20 gym warm up. Opened up at 1:52, pushed on after a km or so, puts me in a good position for a 5k TT at a high(er) rate.

[jcross485]

10/2 - Row / Run intervals. 2.5k warm up on the erg; 10 x 500m Row / 400m Run (~2:00 rest; balance of 4:00 and run less "transition"), 2.5k cool down on the erg.

A tough but enjoyable session to get running legs back underneath me. Body is a bit sore from deadlifts yesterday but sore in the right places and for the right reasons. The runs were harder than I had hoped them to be but likely because I just haven't been doing much, if any, of it. What I was pleased with though was the actual row intervals - targeted ~HM type effort at 20SR and pretty well nailed it. Even though they were just 500m intervals, HR stayed consistent throughout. I am going to make an effort to try and find an erg 1-2x a week while traveling but I have back up plans to keep training consistent - lots of BW (+ weight vest) circuits as where I am staying has a decent amount of space and pull up bar, there are DB's to at least 75lbs so might make use of those, and will certainly run a bit.

Time Meters Pace Watts Cal/Hr S/M
5:14.9 1,250m 2:05.9 175 902 18 137
5:14.7 1,250m 2:05.8 175 903 18 140
r: 1:00 27m
1:59.8 500m 1:59.8 204 1000 20 148
400m @ 4:32 / k pace
r: 4:00 24m
1:59.7 500m 1:59.7 204 1002 20 149
400m @ 4:25 / k pace
r: 4:00 32m
1:59.5 500m 1:59.5 205 1005 20 150
400m @ 4:19 / k pace
r: 4:00 27m
1:59.4 500m 1:59.4 205 1007 20 149
400m @ 4:27 / k pace
r: 4:00 29m
1:59.3 500m 1:59.3 206 1009 20 148
400m @ 4:21 / k pace
r: 4:00 29m
1:59.2 500m 1:59.2 207 1011 20 150
400m @ 4:14 / k pace
r: 4:00 35m
1:59.1 500m 1:59.1 208 1013 20 152
400m @ 4:09 / k pace
r: 4:00 30m
1:59.0 500m 1:59.0 208 1014 20 151
400m @ 4:10 / k pace
r: 4:00 30m
1:58.8 500m 1:58.8 209 1018 20 151
400m @ 4:07 / k pace
r: 4:00 36m
1:58.7 500m 1:58.7 209 1020 20 153
400m @ 4:09 / k pace
r: 4:00 29m
5:14.7 1,250m 2:05.8 175 903 19 141
5:14.2 1,250m 2:05.6 176 906 19 143

[deadlifting265]

17:57.7 5,000m 1:47.7 280 1262 20

5kr20 gym warm up. Opened up at 1:52, pushed on after a km or so, puts me in a good position for a 5k TT at a high(er) rate.

Solid Alex.

[nick rockliff]

Did a 45r20 this evening

Time Meters Pace Watts Cal/Hr S/M
45:00.0 10,980m 2:02.9 188 948 20 131
5:00.0 1,220m 2:02.9 188 948 20 121
10:00.0 1,219m 2:03.0 188 946 20 122
15:00.0 1,220m 2:02.9 188 948 20 125
20:00.0 1,220m 2:02.9 188 948 20 129
25:00.0 1,220m 2:02.9 188 948 20 132
30:00.0 1,220m 2:02.9 188 948 20 135
35:00.0 1,220m 2:02.9 188 948 20 138
40:00.0 1,220m 2:02.9 188 948 20 140
45:00.0 1,220m 2:02.9 188 948 20 142