What Training Have You Done Today?

[nick rockliff]

Ended the week with a 30r20 steady away.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,320m 2:02.9 188 948 20 127
5:00.0 1,220m 2:02.9 188 948 20 118
10:00.0 1,220m 2:02.9 188 948 20 124
15:00.0 1,220m 2:02.9 188 948 20 127
20:00.0 1,220m 2:02.9 188 948 20 130
25:00.0 1,220m 2:02.9 188 948 20 133
30:00.0 1,220m 2:02.9 188 948 20 135

[Gustel]

A 5k below 2:00. This felt relatively easy.

Time Meters Pace Watts Cal/Hr S/M
20:03.1 5,057m 1:58.9 208 1015 27 148
6:00.0 1,513m 1:58.9 208 1015 27 146
12:00.0 1,513m 1:58.9 208 1015 28 147
18:00.0 1,516m 1:58.7 209 1019 28 149
20:03.1 515m 1:59.5 205 1005 29 150

[Dangerscouse]

Enforced rest day yesterday, due to work and an overnight stay. I had to drag myself on the erg today and it was 11:20 before I started.

I did a 4k just to test things to see if I'd regain some enthusiasm, which I didn't, so I just did another 8k as tomorrow will probably be another rest day due to a night out tonight

16:54.7 4,000m 2:06.8 172 890 18 114
4:13.5 1,000m 2:06.7 172 891 19 107
4:13.4 2,000m 2:06.7 172 892 18 111
4:14.6 3,000m 2:07.3 170 883 18 119
4:13.3 4,000m 2:06.6 172 892 18 120

33:14.0 8,000m 2:04.6 181 922 17 125
4:12.6 1,000m 2:06.3 174 897 17 115
4:10.3 2,000m 2:05.1 179 914 18 119
4:09.1 3,000m 2:04.5 181 923 18 123
4:08.3 4,000m 2:04.1 183 929 18 127
4:07.7 5,000m 2:03.8 184 934 18 130
4:07.0 6,000m 2:03.5 186 939 18 131
4:10.1 7,000m 2:05.0 179 915 18 128
4:08.9 8,000m 2:04.4 182 924 18 130

[Dpoleit89]

Ramping up SS on RowErg!

Time Meters Pace Watts Cal/Hr S/M HR
1:10:00.0 17,053m 2:03.1 187 945 19 141
10:00.0 2,397m 2:05.1 179 914 19 137
20:00.0 2,450m 2:02.4 191 956 18 138
30:00.0 2,439m 2:03.0 188 947 18 137
40:00.0 2,420m 2:03.9 184 932 19 140
50:00.0 2,440m 2:02.9 188 948 19 145
1:00:00.0 2,450m 2:02.4 191 956 20 146
1:10:00.0 2,457m 2:02.1 192 961 21 146

[Sakly]

Ramping up SS on RowErg!

Time Meters Pace Watts Cal/Hr S/M HR
1:10:00.0 17,053m 2:03.1 187 945 19 141
10:00.0 2,397m 2:05.1 179 914 19 137
20:00.0 2,450m 2:02.4 191 956 18 138
30:00.0 2,439m 2:03.0 188 947 18 137
40:00.0 2,420m 2:03.9 184 932 19 140
50:00.0 2,440m 2:02.9 188 948 19 145
1:00:00.0 2,450m 2:02.4 191 956 20 146
1:10:00.0 2,457m 2:02.1 192 961 21 146

The engine is there, so you need only practice
How does it feel compared to your long skierg workouts? How much different is your pace on these long steady stuff?

[deadlifting265]

26/10/24(Sat)

12km-44.41.6-1.51.7-R22-251w

Goal to row sub 1.53 first 8km then faster last 4km

splits-
7.30.9(1.52.7)
7.30.9(1.52.7)
7.30.5(1.52.6)
7.29.6(1.52.4)
7.26(1.51.5)
7.13.8(1.48.4)

Rate higher than usual as I put the damper down.

Felt good but had to think about breathing more

[Dpoleit89]

Ramping up SS on RowErg!

Time Meters Pace Watts Cal/Hr S/M HR
1:10:00.0 17,053m 2:03.1 187 945 19 141
10:00.0 2,397m 2:05.1 179 914 19 137
20:00.0 2,450m 2:02.4 191 956 18 138
30:00.0 2,439m 2:03.0 188 947 18 137
40:00.0 2,420m 2:03.9 184 932 19 140
50:00.0 2,440m 2:02.9 188 948 19 145
1:00:00.0 2,450m 2:02.4 191 956 20 146
1:10:00.0 2,457m 2:02.1 192 961 21 146

The engine is there, so you need only practice
How does it feel compared to your long skierg workouts? How much different is your pace on these long steady stuff?

Bit strange, heavier on muscular side but I feel really good afterwards, like being a superhuman.
Different kind of aerobic exercise than skierg/skiing.

[Sakly]

Ramping up SS on RowErg!

Time Meters Pace Watts Cal/Hr S/M HR
1:10:00.0 17,053m 2:03.1 187 945 19 141
10:00.0 2,397m 2:05.1 179 914 19 137
20:00.0 2,450m 2:02.4 191 956 18 138
30:00.0 2,439m 2:03.0 188 947 18 137
40:00.0 2,420m 2:03.9 184 932 19 140
50:00.0 2,440m 2:02.9 188 948 19 145
1:00:00.0 2,450m 2:02.4 191 956 20 146
1:10:00.0 2,457m 2:02.1 192 961 21 146

The engine is there, so you need only practice
How does it feel compared to your long skierg workouts? How much different is your pace on these long steady stuff?

Bit strange, heavier on muscular side but I feel really good afterwards, like being a superhuman.
Different kind of aerobic exercise than skierg/skiing.

Definitely feel the same way, rower is more taxing on the muscular side. Due to the higher stroke rate with less effort on the skierg, it seems to train the cardio system better.
Curious about your journey on the rower, hope fast you will catch up to your times on the skierg

[jcross485]

A slightly different approach this weekend as opposed to last. Able to train 2x a day both days; last weekend did a hard cardio session with light lift followed by easy cardio and hard lift the next day. Today I "consolidated stressors" and made it a hard day overall with easy aerobic work and an easy lift tomorrow. Part of it was planned; the hard cardio session was planned but I called an audible in the afternoon as I felt pretty good.

10/26 (am): 3k warm up, 12 x 100m (10% grade hill) with easy walk down, 3k cool down. Added 2 more repeats to last session and average time was 18.2 so .4 faster than last time. Legs felt good, albeit tired at the end; the thing I am most pleased with is no hamstring issues (knock on wood). Next time I go out to run hard sprints, I will likely find a bit lower grade hill and either try to repeat this session with faster times or go for longer reps and similar cumulative distance (8 x 150m, 6 x 200m).

10/26 (pm): 30 rounds of 5 Pull-Ups, 10 Push-Ups, 10 Walking Lunges (per leg) in just under 60:00 w/ 10kg weight vest. This is my 100 / 200 / 200 (ea) PR pace but with 50% more volume. Definitely taxed afterwards but I was taking around 30 secs between rounds, give or take, so there is room to improve.

[Dpoleit89]

The engine is there, so you need only practice
How does it feel compared to your long skierg workouts? How much different is your pace on these long steady stuff?

Bit strange, heavier on muscular side but I feel really good afterwards, like being a superhuman.
Different kind of aerobic exercise than skierg/skiing.

Definitely feel the same way, rower is more taxing on the muscular side. Due to the higher stroke rate with less effort on the skierg, it seems to train the cardio system better.
Curious about your journey on the rower, hope fast you will catch up to your times on the skierg

I’m curious too!
Curious how the rower will improve myself as an endurance “athlete”

[Gustel]

30min at 20 s/m

Time Meters Pace Watts Cal/Hr S/M
30:00.1 7,085m 2:07.0 171 887 19 146
12:00.0 2,788m 2:09.1 163 859 19 140
24:00.0 2,862m 2:05.7 176 905 20 150
30:00.1 1,436m 2:05.3 178 911 21 148

[Sakly]

HM r18 after a week away from the rower.
Semi-blind, only HR and remaining meters visible.
Started a bit faster and backed off, when my lungs gave me signs it wouldn't be a good idea to hold this effort. Had a bit sniffing nose and a slightly rough throat over the week and a bit more intense training yesterday, so a lower effort was probably the right decision

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:27:02	21,097m	2:03.7	185	935	17	135
10:32.7	2,638m	1:59.9	203	998	18	139
10:41.6	5,276m	2:01.6	195	969	18	136
10:46.5	7,914m	2:02.5	190	954	18	136
10:52.4	10,552m	2:03.6	185	937	18	134
10:59.0	13,190m	2:04.9	180	918	18	137
11:01.7	15,828m	2:05.4	177	910	18	137
11:06.4	18,466m	2:06.3	174	897	18	132
11:01.5	21,097m	2:05.7	176	906	18	135

[Dangerscouse]

1:10:07.9 18,000m 1:56.8 219 1054 22 139
8:50.8 2,250m. 1:57.9 213 1033 23 127
8:50.1 4,500m. 1:57.8 214 1036 23 132
8:48.8 6,750m 1:57.5 216 1042 22 135
8:47.1 9,000m 1:57.1 218 1049 23 140
8:45.1 11,250m 1:56.6 220 1058 23 142
8:41.7 13,500m 1:55.9 225 1073 23 144
8:43.8 15,750m 1:56.4 222 1063 23 146
8:40.5 18,000m 1:55.6 226 1078 23 150

I didn't expect to be able to do anything today, after a night out with mates. Capped at r23 to try and spread the load a bit, but I had no intentions of neg splits or this pace.

[jcross485]

10/27 (am): 75 mins incline treadmill walk; 10% grade, 3.3mph, 10kg weight vest. Average HR was low 120's again and strictly nasal breathing. The whole session I kept thinking about how much I'm looking forward to getting back on the erg, whenever it may be. I'm continually telling myself that, regardless of the non-specific work I'm doing, it will pay off at some point as I am keeping fitness.

10/27 (pm): 25 rounds of 5 Pull-Ups, 10 Push-Ups, 10 Walking Lunges (per leg) w/ 10kg weight vest in a shade under 60:00. This felt easier than I expected it to which is a good sign. It started easy and I figured there would be a tipping point somewhere such that it got hard fast but it just never came. One of the lowest average HR's for a strength session in a while, and by far the lowest using this rep scheme.

[Dangerscouse]

41:16.9 10,000m 2:03.8 184 934 18 123
5:10.2 1,250m 2:04.0 183 930 19 92
5:09.8 2,500m 2:03.9 184 933 18 123
5:09.8 3,750m 2:03.9 184 933 18 122
5:10.4 5,000m 2:04.1 183 929 18 126
5:10.1 6,250m 2:04.0 183 931 18 129
5:08.8 7,500m 2:03.5 186 939 18 130
5:08.5 8,750m 2:03.4 186 941 18 132
5:09.3 10,000m 2:03.7 185 936 18 132

It wasn't a good day at the start, but it seemed to improve as I progressed. Preceded by a 5k walk, so time was a bit limited for the erg session.