What Training Have You Done Today?

[putridp]

I got my 16km UT2 in for today after all:

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Time	Meters	Pace	Watts	S/M	HR
1:07:11	16,000m	2:05.9	175	20	130
13:26.1	3,200m	2:05.9	175	20	127
13:26.8	6,400m	2:06.0	175	20	130
13:26.2	9,600m	2:05.9	175	20	132
13:26.2	12,800m	2:05.9	175	20	131
13:26.4	16,000m	2:06.0	175	20	131

A lower than usual heart rate, although it seems to be lower when I train later in the day. 436km total for the month, plus 35km OTW. One more month of training before the BRICs.

[winniewinser]

Last night's session....just ticking over....done as a rate ladder 18/20/22....no major issues with the back just not quite right

37:03.2 9,000m 2:03.5 186 939 19
12:33.0 3,000m 2:05.5 177 909 18
12:21.1 3,000m 2:03.5 186 939 20
12:09.0 3,000m 2:01.5 195 971 22

[putridp]

First time I've ever perfectly timed all the splits and total time when rowing SS as distance for time normally at least one split is a fraction too fast and gets round down. A moderate HR this morning too, until clearly getting a bit excited in the last split

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Time	Meters	Pace	Watts	S/M	HR
67:12.0	16,000m	2:06.0	175	20	131
13:26.4	3,200m	2:06.0	175	20	127
13:26.4	6,400m	2:06.0	175	20	130
13:26.4	9,600m	2:06.0	175	20	131
13:26.4	12,800m	2:06.0	175	20	133
13:26.4	16,000m	2:06.0	175	20	137

[Sakly]

First time I've ever perfectly timed all the splits and total time when rowing SS as distance for time normally at least one split is a fraction too fast and gets round down. A moderate HR this morning too, until clearly getting a bit excited in the last split

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Time	Meters	Pace	Watts	S/M	HR
67:12.0	16,000m	2:06.0	175	20	131
13:26.4	3,200m	2:06.0	175	20	127
13:26.4	6,400m	2:06.0	175	20	130
13:26.4	9,600m	2:06.0	175	20	131
13:26.4	12,800m	2:06.0	175	20	133
13:26.4	16,000m	2:06.0	175	20	137

Very tidy

[Dangerscouse]

1:26:08.4 21,097m 2:02.4 190 955 19 129
12:16.7 3,000m. 2:02.7 189 950 19 123
12:14.4 6,000m. 2:02.4 191 956 19 128
12:11.9 9,000m. 2:01.9 193 963 19 129
12:13.8 12,000m 2:02.3 191 958 19 131
12:16.0 15,000m 2:02.6 190 952 19 131
12:15.7 18,000m 2:02.6 190 953 19 132
12:16.1 21,000m 2:02.6 190 952 19 133
0:23.8 21,097m 2:02.6 190 952 20 132

Just treading water until I rediscover my desire for the sharper stuff

[Dangerscouse]

First time I've ever perfectly timed all the splits and total time when rowing SS as distance for time normally at least one split is a fraction too fast and gets round down. A moderate HR this morning too, until clearly getting a bit excited in the last split

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Time	Meters	Pace	Watts	S/M	HR
67:12.0	16,000m 2:06.0	175	20	131
13:26.4	3,200m	2:06.0	   175	20	127
13:26.4	6,400m	2:06.0	175	20	130
13:26.4	9,600m	2:06.0	175	20	131
13:26.4	12,800m	2:06.0	175	20	133
13:26.4	16,000m	2:06.0	175	20	137

I used to be far too focused on OCD splits, so I know how hard it is to nail it when rowing for distance rather than time, which is more manageable but still really tough.

[jcross485]

10/31 - Strength work. 25 rounds of 5 Pull-Ups, 10 Push-Ups, 10 Walking Lunges (per leg) w/ 10kg weight vest in just under an hour. Felt comfortable so it's likely time to push a bit harder on this stuff as I've established a new baseline. The place I am staying at now has a scale in the fitness room; weighed in this morning at 83.2kg which shocked me quite a bit. When I left home, I was hovering right around 79kg in the mornings and by the mirror test, I feel like I am leaner now than 4 weeks ago. I am going to continue to train hard and eat well while away from home but when I do get home, if it turns out my weight is up over 80kg, I am going to scrap any idea of lightweight and lean into getting stronger and faster without worrying about weight.

11/1 - Easy aerobic work. 60:00 on the treadmill, 10.5% incline, 3.5mph, 10kg weight vest. Setting this as a new baseline for the easy aerobic work as HR stayed right around 130bpm. Not much to say other than it's been 5 good hours of training during the week before hopefully some bigger weekend efforts.

[Sakly]

Gym session today.
15min skierg warmup

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Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	4,084m	1:50.1	262	1200	47
3:00.0	806m	1:51.6	251	1165	46
6:00.0	805m	1:51.8	250	1161	46
9:00.0	814m	1:50.5	259	1191	47
12:00.0	825m	1:49.0	270	1227	48
15:00.0	835m	1:47.7	280	1261	48

Really getting a good feeling for the new type of stroke, again increased rate a little bit, so pace followed.

Then I thought to get an early result in for the CTC, but bailed 2 times.
First try was too sharp and again my breathing was the problem, not the muscles. So I tried again after some minutes with a lower split to begin with, but got the same feeling again.
Need to revisit, when fully recovered. Since two weeks I'm fuzzing around with some lingering stuff like a cold.

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Time	Meters	Pace	Watts	Cal/Hr	S/M
1:41.2	464m	1:49.0	270	1228	31
0:36.5	200m	1:31.2	461	1885	33
0:36.8	400m	1:32.0	449	1846	34
0:14.4	464m	1:52.5	246	1146	21

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Time	Meters	Pace	Watts	Cal/Hr	S/M
2:01.3	427m	2:22.0	122	720	30
0:37.6	200m	1:34.0	421	1750	32
0:37.8	400m	1:34.5	415	1727	33
0:07.1	427m	2:11.4	154	829	8

After that stuff we went for 20mins amrap 2 pullups - 2 pushups, got 66 rounds +1 pullup.
Then leg stuff. Lunges, cossacks, jumping lunges, reverse lunges and squat jumps, each 20, followed by 100 plank leg lifts - for 4 rounds.

[Martinbanshee]

Nice, perfectly paced

First time I've ever perfectly timed all the splits and total time when rowing SS as distance for time normally at least one split is a fraction too fast and gets round down. A moderate HR this morning too, until clearly getting a bit excited in the last split

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
67:12.0	16,000m	2:06.0	175	20	131
13:26.4	3,200m	2:06.0	175	20	127
13:26.4	6,400m	2:06.0	175	20	130
13:26.4	9,600m	2:06.0	175	20	131
13:26.4	12,800m	2:06.0	175	20	133
13:26.4	16,000m	2:06.0	175	20	137

[nick rockliff]

Just a steady away 40r20

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,523m 2:06.0 175 902 20 124
5:00.0 1,191m 2:05.9 175 902 20 114
10:00.0 1,191m 2:05.9 175 902 20 119
15:00.0 1,190m 2:06.0 175 901 20 122
20:00.0 1,191m 2:05.9 175 902 20 123
25:00.0 1,190m 2:06.0 175 901 20 125
30:00.0 1,191m 2:05.9 175 902 20 128
35:00.0 1,191m 2:05.9 175 902 20 130
40:00.0 1,191m 2:05.9 175 902 20 131

[putridp]

Intervals 500m/1:30r. I was planning x8 but blew up after the 6th and threw in the towel I think I got a reasonable training dose nonetheless.

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Time	Meters	Pace	Watts	S/M	HR
10:01.9	3,000m	1:40.3	347	33	165
1:38.9	500m	1:38.9	362	33	158
1:39.2	500m	1:39.2	359	34	163
1:39.7	500m	1:39.7	353	34	167
1:40.8	500m	1:40.8	342	33	166
1:41.3	500m	1:41.3	337	33	169
1:42.1	500m	1:42.1	329	34	170

[Gustel]

Programmed 5x2000 without rest. The idea was to lower s/m 28,26,24,22,20. After the first three I could feel my back, so I stopped after 6k.

Time Meters Pace Watts Cal/Hr S/M
23:59.2 6,000m 1:59.9 203 998 27 151
7:59.9 2,000m 1:59.9 203 997 29 150
8:00.3 2,000m 2:00.0 202 995 27 151
7:59.0 2,000m 1:59.7 204 1001 25 154

[Dangerscouse]

23:07.0 6,750m 1:42.7 323 1410 29 158
2:34.5 750m 1:43.0 320 1402 30 153
2:34.7 750m 1:43.1 319 1398 30 155
2:34.4 750m 1:42.9 321 1404 30 157
2:34.3 750m 1:42.8 322 1406 30 156
2:34.4 750m 1:42.9 321 1404 30 159
2:34.3 750m 1:42.8 322 1406 30 159
2:34.3 750m 1:42.8 322 1406 30 160
2:34.2 750m 1:42.8 322 1408 30 161
2:31.9 750m 1:41.2 337 1459 30 163

TOC 9 x 750m 2r. It was really not a good day to do this, but the longer I leave it the bigger it will become. I could have squeezed it down to low 1:42s, but I was worried about blowing up.

October was a bad month with one thing or another, so I'm not going to let November go the same way.

[Sakly]

23:07.0 6,750m 1:42.7 323 1410 29 158
2:34.5 750m 1:43.0 320 1402 30 153
2:34.7 750m 1:43.1 319 1398 30 155
2:34.4 750m 1:42.9 321 1404 30 157
2:34.3 750m 1:42.8 322 1406 30 156
2:34.4 750m 1:42.9 321 1404 30 159
2:34.3 750m 1:42.8 322 1406 30 159
2:34.3 750m 1:42.8 322 1406 30 160
2:34.2 750m 1:42.8 322 1408 30 161
2:31.9 750m 1:41.2 337 1459 30 163

TOC 9 x 750m 2r. It was really not a good day to do this, but the longer I leave it the bigger it will become. I could have squeezed it down to low 1:42s, but I was worried about blowing up.

October was a bad month with one thing or another, so I'm not going to let November go the same way.

Good mindset!
Thought the same on my side and tried CTC yesterday - blew up two times

[Sakly]

HM, supposed to be a low intensity steady, but halfway I decided to turn it into a grey zone session.

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Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:24:22	21,097m	1:59.9	203	997	18	85
10:46.0	2,638m	2:02.4	191	956	18	132
10:39.4	5,276m	2:01.1	197	976	17	134
10:38.2	7,914m	2:00.9	198	980	18	133
10:48.8	10,552m	2:02.9	188	947	17	136
10:40.6	13,190m	2:01.4	196	972	18	137
10:32.8	15,828m	1:59.9	203	998	18
10:25.3	18,466m	1:58.5	210	1023	19
9:51.2	21,097m	1:52.3	247	1149	21

HRM is really annoying recently.