What Training Have You Done Today?

[alex9026]

1:00:00.0 15,429m 1:56.6 220 1058 20
30:00.0 7,657m 1:57.5 216 1041 21
r: 2:00
20:00.0. 5,130m 1:56.9 219 1052 20
r: 2:00
10:00.0 2,643m 1:53.5 239 1123 21

Revisited an old favourite, but capped the stroke rate as feeling a little leggy from the gym yesterday and have some interval work planned tomorrow. Feeling fitter by the session, which is always a nice feeling, one which always feels so far away when starting out again!

[putridp]

8549m in single scull OTW this morning, including x2 1km TTs - my second trial was in a time of 4:09 including catching a crab, and my first wasn't timed, I think because I came out of my lane (in my defence most of the buoys are underwater at the moment, although it is a straight course!).

Then 7,451m on the erg this afternoon (probably a good thing I misplaced my chest strap for this...):

Code: Select all

Time	Meters	Pace	Watts	S/M HR
29:06.6	7,451m	1:57.2	217	20
5:53.4	1,500m	1:57.8	214	20
5:53.4	3,000m	1:57.8	214	20
5:53.0	4,500m	1:57.6	215	20
5:51.5	6,000m	1:57.1	218	20
5:35.3	7,451m	1:55.5	227	20

[Sakly]

Gym session today with a 15min skierg warmup as usual. It was by far my fastest warmup since using the skierg, felt good right from the start:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	4,170m	1:47.9	279	1258	44
3:00.0	823m	1:49.3	268	1221	46
6:00.0	817m	1:50.1	262	1201	45
9:00.0	831m	1:48.3	276	1248	45
12:00.0	841m	1:47.0	286	1282	44
15:00.0	859m	1:44.7	304	1347	44

After strength exercises intervals were planned, but my training buddies both complained about different issues preventing them to use ski and rowErg, so I decided to go for the CTC on the skierg. Strategy: take free speed for the 1 and 2min, then hold steady pace.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	4,316m	1:44.2	309	1362	46
1:00.0	308m	1:37.4	379	1603	55
r: 1:15	11m					
2:00.0	597m	1:40.5	345	1486	49
r: 1:15	14m					
3:00.0	859m	1:44.7	304	1347	44
r: 1:15	10m					
4:00.0	1,134m	1:45.8	295	1316	44
r: 1:15	11m					
5:00.0	1,417m	1:45.8	295	1315	42

Actually starting from standing flywheel is kind of an advantage when rest time is short, as complete rest time can be used to take deep breaths
Probably another 1-1.5s speed to gain, when fresh.

[Dangerscouse]

1:00:00.0 15,429m 1:56.6 220 1058 20
30:00.0 7,657m 1:57.5 216 1041 21
r: 2:00
20:00.0. 5,130m 1:56.9 219 1052 20
r: 2:00
10:00.0 2,643m 1:53.5 239 1123 21

Revisited an old favourite, but capped the stroke rate as feeling a little leggy from the gym yesterday and have some interval work planned tomorrow. Feeling fitter by the session, which is always a nice feeling, one which always feels so far away when starting out again!

I do like this session, especially as you've got control over it with how it turns out. It can be a simple interval, continually increasing the pressure or somewhere in between, there's no set rules

[Dangerscouse]

Good session Stu, strong finish at that rate.

I really didn't expect much, and the last 1k was almost all in and seeing when I buckled, which didn't happen.

[jcross485]

12/14 - 12k erg; 3k warm up, 6 x 1k (1:00 rest), 3k cool down.

Goal again was making sure I was finding the stroke and rhythm body during the warm up and cool down as well as during the intervals. I wanted to find a pace / power that felt comfortably hard or something that might be 60:00 - HM max. I probably overshot a tad given my current erg fitness (or lackthereof) but it's a good start.

Time Meters Pace Watts Cal/Hr S/M
48:52.7 12,000m 2:02.1 192 960 21 153

4:12.0 1,000m 2:06.0 175 902 19 135
4:12.0 1,000m 2:06.0 175 902 19 141
4:11.9 1,000m 2:05.9 175 902 19 145
r: 1:00 33m
3:57.0 1,000m 1:58.5 210 1023 24 162
r: 1:00 39m
3:57.0 1,000m 1:58.5 210 1023 24 162
r: 1:00 46m
3:57.0 1,000m 1:58.5 210 1023 24 162
r: 1:00 38m
3:56.9 1,000m 1:58.4 211 1024 24 163
r: 1:00 32m
3:57.0 1,000m 1:58.5 210 1023 24 164
r: 1:00 37m
3:56.7 1,000m 1:58.3 211 1026 24 164
r: 1:00 40m
4:11.9 1,000m 2:05.9 175 902 19 146
4:11.8 1,000m 2:05.9 175 903 19 147
4:11.5 1,000m 2:05.7 176 905 19 148
r265m

[alex9026]

Managed 4 of 8 750m intervals before calling it a day. Rough night sleep with a heavy cough, felt okay after breakfast so thought I'd muster through it. Every strike felt 10x harder than it should have.

I might have got away with some steady metres, but now feel significantly worse. The frustrating thing is, I do usually listen to my body, none of this "if your cold is above the chest you'll be okay" stuff, this sport is hard enough without a compromised health

Next calls for a low pull test, not even sure how to set this up on the monitor? I'm giving blood Tuesday (this cold permitting), so I may repeat and complete today's workout on Thursday and get the low pull in as a warm up. Or, week 4 (Christmas week) calls for a 500m test, so might be a good week to get the two tests in then before starting the next block in the New Year.

[Sakly]

Managed 4 of 8 750m intervals before calling it a day. Rough night sleep with a heavy cough, felt okay after breakfast so thought I'd muster through it. Every strike felt 10x harder than it should have.

I might have got away with some steady metres, but now feel significantly worse. The frustrating thing is, I do usually listen to my body, none of this "if your cold is above the chest you'll be okay" stuff, this sport is hard enough without a compromised health

Next calls for a low pull test, not even sure how to set this up on the monitor? I'm giving blood Tuesday (this cold permitting), so I may repeat and complete today's workout on Thursday and get the low pull in as a warm up. Or, week 4 (Christmas week) calls for a 500m test, so might be a good week to get the two tests in then before starting the next block in the New Year.

Get well soon. Any training with some kind of illness lingering isn't really effective, so typically I skip it nowadays, as I get better faster as well.

Regarding your low pull test, I would do it on the 500m test day during the warmup. Setup the monitor to show watts, as this is the most accurate.

[Sakly]

HM r20 today. No expectations, go for the first split and see, then replicate as long as possible. Turned out I had plenty of power to ramp up in the last split.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:21:06	21,097m	1:55.3	228	1085	20	150
10:11.9	2,638m	1:55.9	224	1072	20	144
10:11.3	5,276m	1:55.8	225	1074	20	144
10:11.2	7,914m	1:55.8	225	1074	20	146
10:10.9	10,552m	1:55.7	225	1075	20	149
10:10.4	13,190m	1:55.6	226	1077	20	150
10:09.9	15,828m	1:55.5	227	1079	20	153
10:09.4	18,466m	1:55.5	227	1081	20	155
9:51.3	21,097m	1:52.3	247	1148	20	165

SB by surprise (but I did no hard HM this season, yet), got me over 200k for the holiday challenge to get a pin, over 80k this week again and I realized I passed 7mm already some time ago

[nick rockliff]

HM r20 today. No expectations, go for the first split and see, then replicate as long as possible. Turned out I had plenty of power to ramp up in the last split.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:21:06	21,097m	1:55.3	228	1085	20	150
10:11.9	2,638m	1:55.9	224	1072	20	144
10:11.3	5,276m	1:55.8	225	1074	20	144
10:11.2	7,914m	1:55.8	225	1074	20	146
10:10.9	10,552m	1:55.7	225	1075	20	149
10:10.4	13,190m	1:55.6	226	1077	20	150
10:09.9	15,828m	1:55.5	227	1079	20	153
10:09.4	18,466m	1:55.5	227	1081	20	155
9:51.3	21,097m	1:52.3	247	1148	20	165

SB by surprise (but I did no hard HM this season, yet), got me over 200k for the holiday challenge to get a pin, over 80k this week again and I realized I passed 7mm already some time ago

Nice session.

[Dangerscouse]

HM r20 today. No expectations, go for the first split and see, then replicate as long as possible. Turned out I had plenty of power to ramp up in the last split.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:21:06	21,097m	1:55.3	228	1085	20	150
10:11.9	2,638m	1:55.9	224	1072	20	144
10:11.3	5,276m	1:55.8	225	1074	20	144
10:11.2	7,914m	1:55.8	225	1074	20	146
10:10.9	10,552m	1:55.7	225	1075	20	149
10:10.4	13,190m	1:55.6	226	1077	20	150
10:09.9	15,828m	1:55.5	227	1079	20	153
10:09.4	18,466m	1:55.5	227	1081	20	155
9:51.3	21,097m	1:52.3	247	1148	20	165

SB by surprise (but I did no hard HM this season, yet), got me over 200k for the holiday challenge to get a pin, over 80k this week again and I realized I passed 7mm already some time ago

That's a great result at r20, especially the last interval

[Sakly]

Nice session.

That's a great result at r20, especially the last interval

Thx mates!
At the beginning I had no intention of a faster last, but when I felt good at the start of the last split, I started to ramp up to see what's left. HR shows clearly, my strength was limiting. Cardio system had plenty of reserves, still.

[alex9026]

Get well soon. Any training with some kind of illness lingering isn't really effective, so typically I skip it nowadays, as I get better faster as well.

Regarding your low pull test, I would do it on the 500m test day during the warmup. Setup the monitor to show watts, as this is the most accurate.

Thanks and yes I agree, it only slows the recovery process down.

Didn't even consider to look at watts, but it does make sense. The way my schedule is looking and factoring getting over this, incorporating it in my warm up for the 500m makes sense. And before you ask yes I do have a target time and no I don't want to disclose it

Great work on the half today.

[Sakly]

And before you ask yes I do have a target time and no I don't want to disclose it

My recent low pull was 828W, which calculated to 1:15.05 (<- this is the reason to look at watts and not pace) , so I know I'm not anything near to yours, which will be 4-digit easily.

Great work on the half today.

Thanks
I think this is a distance I can challenge you better than on a 500
But even on that distance I'm not sure, if I could beat you. Especially when you've built up back to your prime form.

[iain]

Idk how do i find 600m of 30r20 worth of speed in 7 weeks... that seems nigh on... It is not impossible.

If you look back at the comments from your initial posts (when we thought it was 20'), there was agreement that this was likely to be a hard ask. Basically you didn't give yourself enough time and might have concentrated on next year (or semester if they take people mid-season). While it is not possible to know how hard you are pushing and whether you were fatigued before your 30R20 TT, it does seem that you need to improve your base fitness and could do with some increased strength as well. Unlike many on the forum I am not a million miles away from your numbers, but would back myself to beat you in the near future over 1k+ (you will sale past me if you keep going, so I would not be confident in 7 weeks!), I would struggle to do an open rate 5k at your required pace in 7 weeks even if I had the time and inclination to concentrate wholly on this. While you are younger and more resilient and so could recover quicker from sessions and will improve naturally as your base fitness improves, I would realistically say that an open rate 7.5k 30' would be a stretch and doing it at R20 would be half of a beatification.

That said, heavier oarsmen mean that the boat has higher drag and so needs more power to deliver the same pace. As such it is possible that the coach might move the benchmark for someone so far below the average. Quality of rowing is key here. targeting stroke would be unrealistic unless you have significant OTW experience, but a good clean oarsman who is lighter in bow pair will improve the boats running. So there is merit to trying to get as close as possible and hope that the coach is generous and is short of an ideal bow pair. So you could continue with the modified 5kPP for 5 more weeks. Then reduce the volume and do some specific R20 work (the 2/2.5k R20 I suggested perhaps). To sharpen up and ensure you are fresh for the test.

Good luck

Iain