What Training Have You Done Today?

[PleaseLockIn]

Alternatively i may do a 30r20 TT just as a benchmark test

If the 30r20 is your main goal, a 30r20 tt is the very first thing you should have done no matter what pace you could achieve.

All training would then be based on that test result.

I'm convinced i'll do a TT 30r20 this week and then repeat Week 1 of the Pete Plan 5k...

But first things first, the TT 30r20 tomorrow... how do I pace this?

start slightly stronger and settle to something slightly slower?... that is less efficient but perhaps more doable.

[iain]

PLI, well done for finishing the SS despite the scary HR. It is knowing that you will get through that you need to take from this into future challenging rows and the end test. 30R20 is a really tough test. I would redo the SS first as you don't want to go in tired. Do a good warm up first (you should be sweating with HR well into UT1 and ideally AT, most easily achieved by doing bursts at progressively higher paces) then after a few mins rest go for it. I would start conservatively. Just to try it out after the CTC I did 500R20 at your DF 105 (I am currently rowing on 126) (I am reasonably fit by populace rather than erger standards, but am weak even for a middle aged lightweight). At start 1:54s (11.8WMin) were easy, but even after this short stretch 2:00 was a struggle to maintain by the end. Maybe hold 2:10 and see how it feels. Then, if you can maintain this try going quicker some time after 10' and whatever happens push the last 5' with everything you have. By halfway you should be at threshold or above or you need to push harder!

Re 1500s, depends how your breathing was on the 500s. If it was strength that was giving out, then start at 2:08/9 and see how it goes, but if you were breathing hard (ignore the 2 faster intervals) then maybe start 2:10/11. See how it feels. Often the first feels harder than at least the first half of the second so stick with it. The third should feel tough, but you will get a fresh wind for the last. Make the use of it and push a bit harder for the first 1k then all out for the final 500. This is faster than recommended (normal start would be the pace of your best 6k+ so perhaps 2:16/7 based on your 10k but you have limited time so can't afford the easy in. Don't attempt this unless you are feeling recovered, instead add extra recovery sessions or rest days!

Good luck.

[putridp]

Always a fun one: high intensity r20 SS:

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
30:55.8	8,000m	1:55.9	224	20	154
6:11.2	1,600m	1:56.0	224	20	149
6:11.1	3,200m	1:55.9	224	20	153
6:11.1	4,800m	1:55.9	224	20	154
6:11.3	6,400m	1:56.0	224	20	157
6:11.1	8,000m	1:55.9	224	20	160

[nick rockliff]

Alternatively i may do a 30r20 TT just as a benchmark test

If the 30r20 is your main goal, a 30r20 tt is the very first thing you should have done no matter what pace you could achieve.

All training would then be based on that test result.

I'm convinced i'll do a TT 30r20 this week and then repeat Week 1 of the Pete Plan 5k...

But first things first, the TT 30r20 tomorrow... how do I pace this?

start slightly stronger and settle to something slightly slower?... that is less efficient but perhaps more doable.

The only person who knows what pace to go for is you.

If you start too steady you can speed up at the end or if you go out too fast you can slow up at the end.

What you need is to at least finish without stopping. You can then use the avg pace for the session as a start point next time.

If I was training specifically for a 30r20, I would be doing mainly UT2, UT1 and AT sessions. I wouldn't do and interval session less than 2k with 4 or 5 reps.

[p_b82]

I'm convinced i'll do a TT 30r20 this week and then repeat Week 1 of the Pete Plan 5k...

But first things first, the TT 30r20 tomorrow... how do I pace this?

start slightly stronger and settle to something slightly slower?... that is less efficient but perhaps more doable.

I don't want to nitpick, but I thought you said your qualification row was a 200W 5kr20?

if it is 30r20, is it still a 200W pace the standard to achieve? (if yes then it's going to be even tougher than the 5k!)

RE pacing - most people try to either flat pace (most efficient but can feel tough early) or -ve split (slowly get faster as the row goes on) over +ve splits. (get slower as the row progresses).
Some (myself included at times) start at close to target, or a touch under, and then back off in the middle a little, to allow for a bigger push at the end.
whatever you do try to avoid a true fly and die - it will feel horrendous over 5k+ distances

You got to do what works for your body and your mentality - and doing TT's are the only way to work out how you do react to the various options.

Also it is worth playing with different apps/screens on your TT's - I like to use ergzone for my TT's over ergdata as it enables me to really break down my splits into more easily digestible visual milestones -(I also typically like a short 1ish min final split to show what was actually left in the tank at the end when I'm hitting a sprint finish) - I have the overall pace boat on pm5 to help me stay focused. (it's a double edged sword though if I've not been able to keep ahead)

If you were ill today, I'd not suggest you go into your TT tomorrow though - yes you'll get a benchmark, but it won't be an honest reflection of where you're at and it could be difficult to properly align that with your targets.
and it goes without saying - a benchmark TT must be done to 99-100% of your ability on the day - anything less again makes it impossible to properly assess where you are at and where you need to work on things.

[jcross485]

12/10 - 10k Erg, Weight Vest Strength Work.

About 5 hours of driving for a work appt; stayed overnight as I have another appt in the morning before heading home. After my work appt, I got checked into my hotel and set up my erg in a corner of the parking garage; maybe a bit strange but I was more concerned with staying disciplined and doing the work as opposed to caring what strangers think. Forgot my HR strap so went off of feel more or less; wanted to settle in to a comfortable effort and really focus on rhythm, timing, and the stroke itself. Felt really good overall during this session.

41:52.0 10,000m 2:05.6 177 907 18
5:14.9 1,250m 2:05.9 175 902 19
5:14.7 1,250m 2:05.8 175 903 19
5:14.4 1,250m 2:05.7 176 905 19
5:14.1 1,250m 2:05.6 176 907 19
5:13.9 1,250m 2:05.5 177 908 19
5:13.6 1,250m 2:05.4 177 910 19
5:13.4 1,250m 2:05.3 178 911 19
5:13.0 1,250m 2:05.2 178 913 19

After, hit the hotel fitness center as they had a pull up bar and knocked out 10 rounds of 5 pull-ups, 10 push-ups, 15 walking lunges (per leg) in 20 mins. This was a burner; it's what I want to target pace wise when I try to hit my next weight vest or Murph goal so was good to get a sense for what it feels like.

[p_b82]

this became a matter of principle effort no fixed time/distance so it was down to me how far I went & I didn't want to even sit down today - told myself however not to get up before 7500m; then 45mins, then 12k, then finally 60mins.

felt pretty decent up to 25mins then got progressively harder; as per the Hr creep. longest continuous seat time all season apparently but pretty happy with the consistency

Time Meters Pace Watts Cal/Hr S/M
1:00:03.2 13,332m 2:15.1 142 788 22 169
5:00.0 1,102m 2:16.1 139 777 21 143
10:00.0 1,107m 2:15.5 141 784 21 158
15:00.0 1,109m 2:15.2 141 786 22 163
20:00.0 1,114m 2:14.6 143 793 22 166
25:00.0 1,113m 2:14.7 143 792 23 169
30:00.0 1,110m 2:15.1 142 788 22 171
35:00.0 1,110m 2:15.1 142 788 22 171
40:00.0 1,109m 2:15.2 141 786 23 173
45:00.0 1,109m 2:15.2 141 786 22 175
50:00.0 1,110m 2:15.1 142 788 23 177
55:00.0 1,115m 2:14.5 144 794 23 178
1:00:00 1,116m 2:14.4 144 796 23 178

[Dangerscouse]

They are family members, fully get the mood.
We needed to put our cat to sleep recently, were some hard days for me as well as for my daughter. Good luck it can get sorted!

Thanks Sascha, and I'm really sorry to hear that about your cat. She's back from the hospital, and seems alright although we still need confirmation of a lymph node issue, that is rather concerning.

She really is a family member to us, as we don't have kids.

[Sakly]

They are family members, fully get the mood.
We needed to put our cat to sleep recently, were some hard days for me as well as for my daughter. Good luck it can get sorted!

Thanks Sascha, and I'm really sorry to hear that about your cat. She's back from the hospital, and seems alright although we still need confirmation of a lymph node issue, that is rather concerning.

She really is a family member to us, as we don't have kids.

Our cat had a really good time with us, was never ill and enjoyed being with us (at least I think so, based on her behaviour ). So I'm fine with it after 14 years. But it is hard to let go.

Hope the lymph node issue will turn into some "easy to fix" stuff or at least something she can live with and not having further issues.

[alex9026]

40:00.0 10,220m 1:57.4 216 1044 21
20:00.0 5,086m 1:57.9 213 1033 21
r: 2:00 21m
20:00.0 5,134m 1:56.8 219 1054 21
r: 2:00 15m

Some steady metres banked. I don't typically erg steady state broken metres, but I appreciate the opportunity to have a quick stretch and sip of water.

[alex9026]

She really is a family member to us, as we don't have kids.

Thinking of you and your pup Stu, been there and unfortunately with three (getting old) hounds I'm going to go through it all again when their time comes. But our grief is worth them not being in pain.

[lindsayh]

Any one have relevant TKR experience?

Sounds like you're doing extraordinarily well Jim - though I suspect some danger of too much too soon? May be worth contacting Linndsay Hay (Forum Flyers) LindsayH on here as he's had both knees done over the last two years and has continued to use the erg through his recovery.

thanks Mike - Jim I will respond to you directly when I get a chance- got an email today.
My first impression is that you are doing great but I do share your impatience. The rower was a key part of my rehab and I was back after a few weeks but went gently. My initial goals were around ten weeks post op. Both mine were bad though and replaced 6 months apart after 3 years of decline. You can't flex enough to be super-fast again, but I am looking at sub 7:20-30 next year I hope. Building muscle mass as well as cardio fitness.

[Kerry1960]

Today 2k warmup at 2:06 pace
Time Meters Pace Watts Cal/Hr S/M
9:38.3 2,282m 2:06.7 172 892 23

Then 2nd go at CTC
Slight improvement from 1:56.4 pace last time to 1:55.8 today.

Time Meters Pace Watts Cal/Hr S/M
15:00.0 3,884m 1:55.8 225 1074 28
1:00.0 268m 1:51.9 250 1158 30
r: 1:15 28m
2:00.0 532m 1:52.7 244 1139 29
r: 1:15 20m
3:00.0 789m 1:54.0 236 1111 28
r: 1:15 36m
4:00.0 1,033m 1:56.1 223 1068 28
r: 1:15 32m
5:00.0 1,262m 1:58.8 208 1017 26

Will try to break 1:55 pace next time

[Dangerscouse]

She really is a family member to us, as we don't have kids.

Thinking of you and your pup Stu, been there and unfortunately with three (getting old) hounds I'm going to go through it all again when their time comes. But our grief is worth them not being in pain.

Thanks Alex. It's just been so sudden. Only a week ago we just thought she was slowing down and getting old, but since last night we've heard her yelp in pain more than we've heard in the past eight years (she got spayed then, and even that she seemed to cope with better than this). I wish I had her pain threshold as I'd be sub 6.

As the Queen said when Prince Phillip passed away, grief is the price we pay for having loved, and she's definitely lived a very good, and thoroughly deserved life, for the past almost nine years. She's a rescue and we think she's four years old when we got her, so we don't think about those four years.

[Sakly]

Should have been a 2h session, but called it a day after 24k as my left shoulder started to hurt a bit. This typically happens for me, if muscular fatigue is kicking in, when I had an intense gym session the day before.
Additionally, I had a bloated belly from some steel cut oats I had some hours before - it is crap food for me
Some good meters for as long as it lasted

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:37:35	24,013m	2:01.9	193	964	18	131
15:00.0	3,686m	2:02.0	192	961	18	132
30:00.0	3,688m	2:02.0	193	963	18	130
45:00.0	3,690m	2:01.9	193	964	18	131
1:00:00	3,693m	2:01.8	193	965	18	132
1:15:00	3,695m	2:01.7	194	966	18	132
1:30:00	3,697m	2:01.7	194	967	18	133
1:37:35	1,865m	2:02.0	193	963	18	134