What Training Have You Done Today?

[Dangerscouse]

Then second go for TOC, 500m r20

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Time	Meters	Pace	Watts	Cal/Hr	S/M
1:37.3	500m	1:37.3	380	1607	20

Lowered drag to 152 and improved by 1.3s, not too bad

Very strong result Sascha.

[Sakly]

Then second go for TOC, 500m r20

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Time	Meters	Pace	Watts	Cal/Hr	S/M
1:37.3	500m	1:37.3	380	1607	20

Lowered drag to 152 and improved by 1.3s, not too bad

Very strong result Sascha.

Thx Stu, I was a bit surprised, as my first try was really not convincing me to improve much. The lower drag was giving me a bit more explosive strokes, so I could get to a little bit higher speed. But this is it for me, not much more to come

[Gustel]

Very late 30 min. I am tired from yesterday’s kayaking.

Time Meters Pace Watts Cal/Hr S/M
30:05.0 6,698m 2:14.7 143 792 23 121
12:00.0 2,688m 2:13.9 146 801 23 121
24:00.0 2,666m 2:15.0 142 789 23 121
30:05.0 1,345m 2:15.6 140 782 23 122

[Dangerscouse]

1:11:39.1 18,000m 1:59.4 206 1007 21 132
8:58.6 2,250m. 1:59.6 204 1002 21 128
8:57.8 4,500m. 1:59.5 205 1005 21 132
8:58.9 6,750m. 1:59.7 204 1001 21 129
8:57.6 9,000m. 1:59.4 205 1006 21 135
8:57.5 11,250m 1:59.4 205 1006 21 131
8:56.8 13,500m 1:59.2 206 1009 21 134
8:56.6 15,750m 1:59.2 206 1010 21 137
8:55.3 18,000m 1:58.9 208 1015 21 137

I enjoyed this, and I'm finally starting to feel like I'm back on the upswing, as I can feel the confidence start to gain traction again.

[winniewinser]

1:11:39.1 18,000m 1:59.4 206 1007 21 132
8:58.6 2,250m. 1:59.6 204 1002 21 128
8:57.8 4,500m. 1:59.5 205 1005 21 132
8:58.9 6,750m. 1:59.7 204 1001 21 129
8:57.6 9,000m. 1:59.4 205 1006 21 135
8:57.5 11,250m 1:59.4 205 1006 21 131
8:56.8 13,500m 1:59.2 206 1009 21 134
8:56.6 15,750m 1:59.2 206 1010 21 137
8:55.3 18,000m 1:58.9 208 1015 21 137

I enjoyed this, and I'm finally starting to feel like I'm back on the upswing, as I can feel the confidence start to gain traction again.

Good to see

[KeithT]

1:11:39.1 18,000m 1:59.4 206 1007 21 132
8:58.6 2,250m. 1:59.6 204 1002 21 128
8:57.8 4,500m. 1:59.5 205 1005 21 132
8:58.9 6,750m. 1:59.7 204 1001 21 129
8:57.6 9,000m. 1:59.4 205 1006 21 135
8:57.5 11,250m 1:59.4 205 1006 21 131
8:56.8 13,500m 1:59.2 206 1009 21 134
8:56.6 15,750m 1:59.2 206 1010 21 137
8:55.3 18,000m 1:58.9 208 1015 21 137

I enjoyed this, and I'm finally starting to feel like I'm back on the upswing, as I can feel the confidence start to gain traction again.

Good to hear!

[nick rockliff]

Finished the week with a 30r22.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,770m 1:55.8 225 1075 22 144
5:00.0 1,295m 1:55.8 225 1075 22 133
10:00.0 1,295m 1:55.8 225 1075 22 141
15:00.0 1,295m 1:55.8 225 1075 22 145
20:00.0 1,295m 1:55.8 225 1075 22 147
25:00.0 1,295m 1:55.8 225 1075 22 149
30:00.0 1,297m 1:55.6 226 1078 22 150

[Kerry1960]

Been struggling for pace, power, resilience etc all week after 17 day break from rowing but better row today. Hopefully this signals that Confiidence is returning and I can go forward from here.

Time Meters Pace Watts Cal/Hr S/M
20:54.5 5,000m 2:05.4 177 910 24
4:12.8 1,000m 2:06.4 173 896 25
4:13.0 2,000m 2:06.5 173 895 24
4:12.9 3,000m 2:06.4 173 895 24
4:11.0 4,000m 2:05.5 177 909 24
4:04.8 5,000m 2:02.4 191 956 26

[Dangerscouse]

I was totally drained this morning, and there was no chance I could have got up and rowed. I left it until about 11:30 to jump on, and it was a mental slog but physically felt good, despite too many intrusive thoughts.

It looks like the past three or four weeks of anxiety and stress have finally caught up with me, which is good. Night out tonight with some mates, so we'll see how I feel tomorrow morning as I'm guessing it will be a non-starter

32:31.6 8,000m 2:01.9 193 963 19 123
4:04.9 1,000m 2:02.4 191 956 20 112
4:03.9 2,000m 2:01.9 193 964 20 116
4:04.3 3,000m 2:02.1 192 960 19 121
4:03.4 4,000m 2:01.7 194 968 19 123
4:03.4 5,000m 2:01.7 194 968 20 127
4:03.8 6,000m 2:01.9 193 964 19 128
4:03.0 7,000m 2:01.5 195 971 20 130
4:04.9 8,000m 2:02.4 191 956 19 130

[Sakly]

Another blind rowed 2 hour session.
Felt good throughout, despite hard gym session yesterday and bad sleep this night.

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Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
2:00:00	29,942m	2:00.2	201	993	18	146
15:00.0	3,768m	1:59.4	205	1007	19	144
30:00.0	3,754m	1:59.8	203	999	18	146
45:00.0	3,719m	2:01.0	198	979	18	145
1:00:00	3,726m	2:00.7	199	983	19	147
1:15:00	3,738m	2:00.3	201	990	19	144
1:30:00	3,743m	2:00.2	201	993	19	149
1:45:00	3,746m	2:00.1	202	994	19	151
2:00:00	3,750m	2:00.0	203	997	19	148

[jcross485]

It's been a week - between work, evacuations from the hurricane that hit the area I was staying in, return to the area for more work, rescheduling around the weather, and now what looks like a much more extended trip, I finally feel like I can breathe a bit.

That said, I'm going to keep this rather concise - just a summary of what was done and some general feelings / thoughts.

10/7 - 20 rounds of 5 Pull-Ups, 10 Push-Ups, 10 Walking Lunges (per leg) with 10kg vest, 40:00

10/8 - 75 mins on treadmill (3.3mph, 10% incline) w/ 10kg vest

10/9 (am) - 75 mins on treadmill (3.3mph, 10% incline) w/ 10kg vest

10/9 (pm) - 20 rounds of 5 Pull-Ups, 10 Push-Ups, 10 Walking Lunges (per leg) with 10kg vest, 40:00

10/10 - 75 mins on treadmill (3.3mph, 10% incline) w/ 10kg vest

10/11 - 20 rounds of 5 Pull-Ups, 10 Push-Ups, 10 Walking Lunges (per leg) with 10kg vest, 38:00 (unintended PR)

10/12 - 25 mins on treadmill (3.3mph, 10% incline) w/ 10kg vest, 20 mins on treadmill (6.6mph, 1% incline), 25 mins on treadmill (3.3mph, 10% incline) w/ 10kg vest

- Unintentional PR on the weight vest stuff; specifically did not look at my watch and just went when I thought I was ready while pushing hard, just a tad faster overall. I will likely start varying intensity with the weight vest work over the coming weeks (intentionally doing rounds every 2:30 - 3:00 as opposed to 2:00 for higher quality reps, doing 33ish rounds of 3 / 6 / 6 on 1:20 - 2:00 for the same reason, etc).

- Decided to run just a bit in between some weight vest walking to see if my run legs were there; it was a fairly normal easy run pace for me but was 100% done nasal breathing (didn't open mouth once during the entire 20:00 piece). Pleasantly surprised.

- I may incorporate a bit more run / weight vest intervals here soon too.

- For being on the road with work, living in hotels, etc., my diet has been 100% locked in and hydration has been really good too. I am not getting any soreness whatsoever which I attribute to diet being dialed. I am feeling some general fatigue but no soreness.

[Gustel]

A faster 5k. This felt better than last week. Maybe I manage next time 10k.

Time Meters Pace Watts Cal/Hr S/M
19:57.7 5,004m 1:59.6 204 1002 28 152
7:57.7 2,000m 1:59.4 205 1007 28 153
7:58.7 4,000m 1:59.6 204 1002 28 153
4:01.3 5,004m 2:00.1 202 994 29 150

[deadlifting265]

9/10/24(Weds)

3x750m(6)

1.35.4-R31-402w

11/10/24(Fri)

20x500m(1)

10km-34.09.3-1.42.4-R26-325w

12/10/24(Sat)

12km-44.54.1-1.52.2-R20-247w

First 10km 1.53.1

Last 2km 1.47.9

Various strength work after.....

[Gustel]

1hr at 2:12. Overall, a nice workout.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,634m 2:12.0 152 823 23 129
12:00.0 2,737m 2:11.5 154 829 23 125
24:00.0 2,733m 2:11.7 153 827 22 127
36:00.0 2,726m 2:12.0 152 822 23 132
48:00.0 2,713m 2:12.6 150 815 23 131
1:00:00.0 2,726m 2:12.0 152 822 24 133

[jcross485]

10/13 - 40 rounds of 3 Pull-Ups, 6 Push-Ups, 6 Walking Lunges (per leg) w/ 10kg weight vest, one final round of 5 / 10 / 10 (each) to make it 125 / 250 / 250 (each) reps on the day in 60:00.

These were done with shorter rests between rounds but each round was lower reps. It took about 10-12 mins for HR to get up but once it did, it stayed much lower overall when when doing 20 rounds of 5 / 10 / 10 (each) in ~40 mins and the HR graph almost looks like a Z2 session with both the actual BPM and relatively flatness. I felt like the reps were of a bit better quality and I got in 25% more volume overall than normal. This type of session is a nice tool to put in the tool bag.