What Training Have You Done Today?

[putridp]

Last week was a bit tricky, starting out with struggling to find the time I wanted, then I was involved in a traffic collision on Thursday (somebody drove into the back of me). Nonetheless I had a completely free weekend and managed to record 94km on the machine for the week in total, with one interval session as posted previously and steady state as a mix of 90% UT2 and 10% UT1.

But also, for the first time in about 25 years I got out on the water in a single scull which was fantastic. I did 7x1km c.4:30 intervals with 15km total rowed yesterday, and 8.5km steady state rowed at dawn this morning. My phone didn't record my HR properly so not sure of the training load.

[nick rockliff]

Started the week with a 10kr20

Time Meters Pace Watts Cal/Hr S/M
39:57.0 10,000m 1:59.8 203 999 20 137
4:00.0 1,000m 2:00.0 203 997 20 125
3:59.8 2,000m 1:59.9 203 998 20 128
3:59.9 3,000m 1:59.9 203 997 20 132
3:59.7 4,000m 1:59.8 203 999 20 136
3:59.8 5,000m 1:59.9 203 998 20 139
3:59.6 6,000m 1:59.8 204 1000 20 140
3:59.7 7,000m 1:59.8 203 999 20 143
3:59.7 8,000m 1:59.8 203 999 20 144
3:59.7 9,000m 1:59.8 203 999 20 146
3:59.0 10,000m 1:59.5 205 1005 20 146

[deadlifting265]

28/10/24(Mon)

12x1km(3)

12km-41.48-1.44.5-R25-307w

3.28.4(1.44.2)
3.28.7(1.44.3)
3.28.7(1.44.3)
3.29(1.44.5)
3.28.8(1.44.4)
3.29(1.44.5)
3.29.2(1.44.6)
3.29.3(1.44.6)
3.29(1.44.5)
3.30(1.45)
3.29.9(1.44.9)
3.28.1(1.44)

[Gustel]

Today I had only half an hour for some steady rowing.

Time Meters Pace Watts Cal/Hr S/M
30:03.5 6,868m 2:11.2 155 832 21 131
5:00.0 1,130m 2:12.7 150 814 20 124
10:00.0 1,154m 2:09.9 159 848 21 131
15:00.0 1,152m 2:10.2 159 845 21 132
20:00.0 1,147m 2:10.7 156 838 21 133
25:00.0 1,140m 2:11.5 154 828 22 133
30:00.0 1,137m 2:11.9 152 824 23 133
30:03.5 10m 2:55.0 65 524 0 133

[Dangerscouse]

Nonetheless I had a completely free weekend and managed to record 94km on the machine for the week in total, with one interval session as posted previously and steady state as a mix of 90% UT2 and 10% UT1.

That's a really big week especially with all of your other issues that you had to contend with.

[putridp]

94km on the machine for the week in total

That's a really big week especially with all of your other issues that you had to contend with.

I should clarify, I did manage some rows through the week, just not as I'd planned. I was lucky not to get severe whiplash, although I was advised I could exercise through it anyway. 16km UT2 this morning and I'm consistently weighing in as a LW now.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR	
1:07:12	16,000m	2:05.9	175	20	139
13:26.3	3,200m	2:05.9	175	20	137
13:26.2	6,400m	2:05.9	175	20	137
13:26.5	9,600m	2:06.0	175	20	140
13:26.5	12,800m	2:06.0	175	20	142
13:26.2	16,000m	2:05.9	175	20	141

[jcross485]

10/28 - Easy aerobic work. Woke up feeling pretty worn out; it's been a shade over 3 weeks away and in hotels at this point, diet has been on point but I think cals may be a bit low given the output. Ended up calling it a session a bit earlier than some previous easy aerobic work after 60 mins on treadmill, 10% incline, 3.3mph, 10kg weight vest. Added in quite a few calories throughout the day in hopes of coming back to life a bit.

10/29 - Strength work. 25 rounds of 5 Pull-Ups, 10 Push-Ups, 10 Walking Lunges (per leg) in a bit under 60 mins w/ 10kg vest. A repeat of the session from two days ago but HR stayed even lower this time, 7 bpm lower across the entire session. I did not feel great per se but the data shows that it was very comfortable work. Looking at some trends over the last few weeks, even though I'm coming up on a month away from home and the erg at the end of the week, overall fitness and work capacity is improving which should translate nicely whenever I can get back to training the way I want. In the interim, it's a continual push towards some other goals.

[Dpoleit89]

27/10: skierg ‘10 Wu + 3x5000 r. 4’
Time Meters Pace Watts Cal/hr S/M HR
55:20.5 15,000m 1:50.6 258 1188 54 166
18:35.2 5,000m 1:51.5 252 1168 54 162
r: 4:00 338m
18:29.7 5,000m 1:50.9 256 1181 54 162
r: 4:02 40m
18:15.7 5,000m 1:49.5 266 1215 55 175

28/10: rowerg ‘70 SS
Time Meters Pace Watts Cal/Hr S/M Hr
1:10:00.0 17,061m 2:03.0 188 945 20 141
10:00.0 2,383m 2:05.8 175 903 20 127
20:00.0 2,463m 2:01.8 194 966 21 132
30:00.0 2,470m 2:01.4 195 972 20 141
40:00.0 2,468m 2:01.5 195 970 21 143
50:00.0 2,288m 2:11.1 155 834 20 149
1:00:00.0 2,501m 1:59.9 203 997 22 146
1:10:00.0 2,487m 2:00.6 199 986 21 154

29/10: skierg 20’ Wu + 8x500 r. 3’30”
Time Mts Pace Watts Cal/Hr S/M Hr
13:05.4 4,000m 1:38.1 370 1572 60 180
1:39.4 500m 1:39.4 356 1526 62 174
1:38.3 500m 1:38.3 368 1568 59 177
1:38.4 500m 1:38.4 367 1564 59 179
1:37.7 500m 1:37.7 375 1591 57 180
1:37.8 500m 1:37.8 374 1587 59 182
1:37.9 500m 1:37.9 373 1583 63 181
1:37.7 500m 1:37.7 375 1591 61 184
1:38.2 500m 1:38.2 370 1572 62 186

[Sakly]

Another blindrowing HM.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:26:59	21,097m	2:03.6	185	936	17	100
10:42.5	2,638m	2:01.7	194	966	18	139
10:44.2	5,276m	2:02.1	192	961	18	135
10:49.5	7,914m	2:03.1	188	945	18	135
10:50.7	10,552m	2:03.3	187	942	18	134
10:55.0	13,190m	2:04.1	183	929	18	133
10:58.4	15,828m	2:04.7	180	919	18	132
11:00.3	18,466m	2:05.1	179	914	18
10:58.5	21,097m	2:05.1	179	914	18

HRM passed out, but think HR stayed stable till the end.

[winniewinser]

Tried an easy row yesterday to test my back out....no issues but I did get some twinges later last night. May need a chiro correction to resolve but I'm going to give it a bit longer.

24:46.8 6,000m 2:03.9 184 933 20
12:18.4 3,000m 2:03.0 188 946 20
12:28.4 3,000m 2:04.7 180 920 20

[Dangerscouse]

I planned on doing the CTC but it was like driving with the handbrake on: RPE was a lot higher than HR for all of these. 5k warm up, 5k & 4k just to get some metres in

19:41.0 5,000m 1:58.1 212 1031 24 127
4:02.3 1,000m 2:01.1 197 977 23 123
3:55.2 2,000m 1:57.6 215 1040 25 122
3:54.5 3,000m 1:57.2 217 1047 25 129
3:56.2 4,000m 1:58.1 212 1031 24 129
3:52.7 5,000m 1:56.3 222 1064 24 133

20:58.2 5,000m 2:05.8 176 904 17 124
4:15.0 1,000m 2:07.5 169 881 18 119
4:12.2 2,000m 2:06.1 175 900 17 123
4:12.5 3,000m 2:06.2 174 898 17 124
4:09.2 4,000m 2:04.6 181 922 17 126
4:09.3 5,000m 2:04.6 181 921 17 129

16:39.9 4,000m 2:04.9 179 916 17 126
2:06.7 500m 2:06.7 172 892 18 121
2:05.8 1,000m 2:05.8 176 905 17 123
2:04.5 1,500m 2:04.5 181 924 17 127
2:04.7 2,000m 2:04.7 180 921 17 127
2:04.6 2,500m 2:04.6 181 922 17 128
2:04.2 3,000m 2:04.2 183 928 17 129
2:04.4 3,500m 2:04.4 182 925 17 130
2:05.0 4,000m 2:05.0 179 916 17 128

[jcross485]

10/30 - Aerobic work. Was a bit on the fence as to whether or not to run hard intervals or just do easier aerobic work but was not really feeling it, so did some aerobic work. 60 mins, 10.5% incline (up .5%), 3.5mph (up .2mph), 10kg weight vest. Average HR right at 130 bpm. Nasal breathing only. A good lower zone 2 session.

[Sakly]

Shorter, but bit faster 10k steady today, as gym session in the evening is waiting.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
39:37.9	10,000m	1:58.8	208	1016	20	142
7:56.7	2,000m	1:59.1	207	1011	20	139
7:55.2	4,000m	1:58.8	209	1018	20	140
7:55.3	6,000m	1:58.8	209	1017	20	143
7:55.2	8,000m	1:58.8	209	1018	20	145
7:55.4	10,000m	1:58.8	208	1017	20	146

Need to leave the CTC for tomorrow. Again, it will be a one shot effort with no chance for improvement
I really need to plan my high intensity efforts in a better way

[Gustel]

Half an hour row.

Time Meters Pace Watts Cal/Hr S/M
30:01.7 6,765m 2:13.1 148 810 21 125
12:00.0 2,706m 2:13.0 149 811 21 125
24:00.0 2,724m 2:12.1 152 821 22 126
30:01.7 1,336m 2:15.3 141 785 21 125

[putridp]

Didn't get out of bed in time for 16km UT2 before work this morning, so 8km UT1ish it was instead.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
31:43.9	8,000m	1:58.9	208	20	147
6:20.9	1,600m	1:59.0	208	20	146
6:20.8	3,200m	1:59.0	208	20	146
6:20.7	4,800m	1:58.9	208	20	147
6:20.8	6,400m	1:59.0	208	20	150
6:20.8	8,000m	1:59.0	208	20	150