What Training Have You Done Today?

[KeithT]

10min warmup low rate with strong strokes and two bursts at ca. target pace.
Team Oarsome challenge, 10x1min on/off.
I only did such session once, for 30 intervals averaging 1:36.6 or something, so I thought sub 1:33 should definitely be possible for a third of this session. Two very strong team mates went sub 1:31, so my strategy was: go sub 1:31 as long as possible
Set DF a little bit higher to 140, to compensate for missing length

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
10:00.0	3,266m	1:31.8	452	1854	36
1:00.0	330m	1:30.9	466	1903	36
1:00.0	331m	1:30.6	470	1917	36
1:00.0	330m	1:30.9	466	1903	36
1:00.0	329m	1:31.1	462	1888	36
1:00.0	326m	1:32.0	449	1845	35
1:00.0	325m	1:32.3	445	1831	36
1:00.0	327m	1:31.7	453	1859	37
1:00.0	321m	1:33.4	429	1775	36
1:00.0	323m	1:32.8	437	1803	37
1:00.0	323m	1:32.8	437	1803	39

It went well for the first few, but then my legs started to remind me of being cautious, if I want to get to the end
Last one was a torture, but I survived
15min cooldown.

Great workout!

[KeithT]

Been off forum for a little bit again - just been busy with work/life. Still training and doing decent but nothing too exciting. Glad to see everyone still training hard.

[Sakly]

10min warmup low rate with strong strokes and two bursts at ca. target pace.
Team Oarsome challenge, 10x1min on/off.
I only did such session once, for 30 intervals averaging 1:36.6 or something, so I thought sub 1:33 should definitely be possible for a third of this session. Two very strong team mates went sub 1:31, so my strategy was: go sub 1:31 as long as possible
Set DF a little bit higher to 140, to compensate for missing length

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
10:00.0	3,266m	1:31.8	452	1854	36
1:00.0	330m	1:30.9	466	1903	36
1:00.0	331m	1:30.6	470	1917	36
1:00.0	330m	1:30.9	466	1903	36
1:00.0	329m	1:31.1	462	1888	36
1:00.0	326m	1:32.0	449	1845	35
1:00.0	325m	1:32.3	445	1831	36
1:00.0	327m	1:31.7	453	1859	37
1:00.0	321m	1:33.4	429	1775	36
1:00.0	323m	1:32.8	437	1803	37
1:00.0	323m	1:32.8	437	1803	39

It went well for the first few, but then my legs started to remind me of being cautious, if I want to get to the end
Last one was a torture, but I survived
15min cooldown.

Great workout!

Thx Keith, it took a bit out of me
But it was kind of fun

[Cyclingman1]

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.

Looking forward to it. I'm not at all sure how I will turn out. Right now, 23 days after, still have non-trivial amount of swelling. I don't think my doc took into account my past history of DVT's. I definitely have some degree of venous insufficiency - that is damage to return blood flow. It's going to take longer.

JimG

[nick rockliff]

First session since Friday, don't train on Sat and Sun. Had flu and covid jabs on Monday afternoon and started with the covid jabs headache within a couple of mins after the jabs. So ga e the erg a miss that evening. Tuesday morning i could hardly get out of bed, every joint was very stiff and aching especially my back and still had the stonking headache. Gave the erg another miss and was out yesterday evening which brought me to this evening. Had a Teams call at 3.40pm and didn't end until 5.20pm Nearly gave the erg a miss again but thought I'd better get at least a 30r20 done.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,319m 2:02.9 188 947 20 132
6:00.0 1,463m 2:03.0 188 946 20 122
12:00.0 1,464m 2:02.9 188 948 20 128
18:00.0 1,464m 2:02.9 188 948 20 133
24:00.0 1,464m 2:02.9 188 948 20 138
30:00.0 1,464m 2:02.9 188 948 20 140

Felt like a bit of a chore, end HR for this session at this rate pace is usually 132/33.

[Dangerscouse]

First session since Friday, don't train on Sat and Sun. Had flu and covid jabs on Monday afternoon and started with the covid jabs headache within a couple of mins after the jabs.

I've heard at least four people say that the flu jab this year wasn't pleasant, so it might have been that. I had one ready to be booked through work, but I've decided against it this time

[nick rockliff]

First session since Friday, don't train on Sat and Sun. Had flu and covid jabs on Monday afternoon and started with the covid jabs headache within a couple of mins after the jabs.

I've heard at least four people say that the flu jab this year wasn't pleasant, so it might have been that. I had one ready to be booked through work, but I've decided against it this time

It's only the second ever flu jabs we've had. My wife didn't have any side effects at all.

[Sakly]

First session since Friday, don't train on Sat and Sun. Had flu and covid jabs on Monday afternoon and started with the covid jabs headache within a couple of mins after the jabs.

I've heard at least four people say that the flu jab this year wasn't pleasant, so it might have been that. I had one ready to be booked through work, but I've decided against it this time

It's only the second ever flu jabs we've had. My wife didn't have any side effects at all.

I passed out when I got my second one and won a day at the hospital. I decided this was definitely my last one.

[jcross485]

I've only had the flu shot twice in my 39 years - both in the weeks before my kids were born out of an abundence of precaution. Other than that, I've opted against. That said though, I rarely get sick and don't ever remember having the actual flu.

[jcross485]

12/12 - 12k erg.

Name of the game today was rhythm again and timing; I wanted to find something that might be upper aerobic type effort (UT1) and settle in for a bit. While still not quite where I would like to be, very much encouraging as I picked a pace / power I thought would be right, really found a good rhythm, and once HR got up to where I wanted to see it, it pretty well stayed there with the same effort.

Bi-annual blood work in the morning so no strength work after as I don't want my kidney and liver markers to be too much skewed.

Time Meters Pace Watts Cal/Hr S/M
49:54.9 12,000m 2:04.7 180 919 19 148

6:14.7 1,500m 2:04.9 180 918 19 144
6:14.7 1,500m 2:04.9 180 918 19 149
6:14.6 1,500m 2:04.8 180 918 19 149
6:14.5 1,500m 2:04.8 180 919 19 149
6:14.3 1,500m 2:04.7 180 920 19 149
6:14.0 1,500m 2:04.6 181 921 19 150
6:14.0 1,500m 2:04.6 181 921 19 148
6:14.0 1,500m 2:04.6 181 921 19 149

[Dangerscouse]

That said though, I rarely get sick and don't ever remember having the actual flu.

I had it about 28 years ago and there's no doubting that you've got it. I didn't eat for three days and couldn't move out of bed for five days. Other than vomit, I honestly couldn't have done anything at all for at least four days. It's horrible and I'm not surprised it can kill more vulnerable people as it wiped me out for at least two or three weeks.

[PleaseLockIn]

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.

I did the TT today. It was very torturous - I kept to Iain's suggestion of 2:10.x, tried to speed up but couldn't so i dropped back to 2:10 ish and held on for dear life. I barely avoided flying and dying. At 10 minutes I didn't feel good enough to speed up anymore. At 20 minutes I felt ready to give up but pushed more. I had very loud music - my hearing began dropping due to how much effort I was putting.

25 minutes. could barely keep up the pace. my bpm was a bit over 200 (33-34 beats in 10 seconds, i could feel it) and began losing vision

i had a last minute, PUSH PUSH PUSH and pushed harder, cathcing up to 6900m/30min. I increased the stroke rate slightly to make it a bit easier... but it was still on average 20 because my stroke rate was about 19 in the early parts. By the end i felt ~210bpm (35 beats in 10 seconds) - very torturous...

6900 meters, 30r20. 2:10.4. Increasing the normal stroke rate from 18 to 20 was difficult. To think in 7 weeks I still have 600 meters to gain in this... crazy...

If 30r20 is 70% of 2k watts, then I would be able to hold a 1:56 2k...
Maybe I will still keep 2:19.x SS as it seems to be 20+ splits below my probable 2k...

My CV was about as strained as my abs.

I drank a coffee befoire for breakfast... and only got 7hrs of sleep. That's not a good start. But at least i can barely hang on even in suboptimal conditions.

Should i do the PP5k or PP? I think PP5k would suit me better.

[Dangerscouse]

1:00:00.0 15,780m 1:54.0 236 1111 22 155
30:00.0 7,737m 1:56.3 222 1065 20 150
r: 2:00 29m
20:00.0 5,304m 1:53.1 242 1132 24 158
r: 2:00 29m
10:00.0 2,740m 1:49.4 267 1217 28 165
r58m

This was definitely a JGID (just get it done) session, and I was fading badly at the end of the 20 mins, and didn't expect to get the 10 mins done at all, but i just about managed to repurpose the stress and tiredness from three bad night's sleep.

[Dangerscouse]

Increasing the normal stroke rate from 18 to 20 was difficult

This is quite telling to me. I'd recommend you doing more stroke rate ladders and more SS at r20, as it sounds like r18 isn't helpful for you.

[PleaseLockIn]

Increasing the normal stroke rate from 18 to 20 was difficult

This is quite telling to me. I'd recommend you doing more stroke rate ladders and more SS at r20, as it sounds like r18 isn't helpful for you.

At least now I took this week to regroup myself and see where my weaknesses are. This was pretty disappointing, only 6900m 30r20, which is a 7.9Wmin pace at TT.

All i need to do is get used to the higher stroke rate, because my SS at r18 meant that i was missing 10% of the available strokes.

Idk what do i set it at... maybe 2:18.x but at r20? Or 2:19.x and try to be slightly faster?

Rating ladders - this is interesting. i could tailor the Pete Plan 5k to have sprints of different ratings...

Got 2 days to decide not including today before I start it on Mon next week...