What Training Have You Done Today?

[Dangerscouse]

37:50.6 10,000m 1:53.5 239 1123 24 140
3:56.1 1,000m 1:58.0 213 1032 24 123
3:54.1 1,000m 1:57.0 218 1051 24 130
3:52.1 1,000m 1:56.0 224 1070 24 135
3:50.1 1,000m 1:55.0 230 1090 24 138
3:48.0 1,000m 1:54.0 236 1113 24 141
3:46.0 1,000m 1:53.0 243 1134 24 143
3:44.0 1,000m 1:52.0 249 1157 24 147
3:42.0 1,000m 1:51.0 256 1180 24 149
3:40.0 1,000m 1:50.0 263 1205 24 149
3:38.1 1,000m 1:49.0 270 1228 24 153
r513m

10 x 1k 1r capped at r24

Despite this being intended to be a no pressure session that ended when I decided to, rather than dragging through a set number of intervals and it feeling like a failure, I quickly remembered why I stopped OCD rowing a few years ago, as it's stressful for my liking.

I could have done 1:48, and possibly 1:47, before I'd needed to increase the stroke rate, but Dangerspouse got a sex pest call just before I started rowing (who even knew that still happened?!) which distracted me and made me stop a bit earlier than I could have done.

[Sakly]

37:50.6 10,000m 1:53.5 239 1123 24 140
3:56.1 1,000m 1:58.0 213 1032 24 123
3:54.1 1,000m 1:57.0 218 1051 24 130
3:52.1 1,000m 1:56.0 224 1070 24 135
3:50.1 1,000m 1:55.0 230 1090 24 138
3:48.0 1,000m 1:54.0 236 1113 24 141
3:46.0 1,000m 1:53.0 243 1134 24 143
3:44.0 1,000m 1:52.0 249 1157 24 147
3:42.0 1,000m 1:51.0 256 1180 24 149
3:40.0 1,000m 1:50.0 263 1205 24 149
3:38.1 1,000m 1:49.0 270 1228 24 153
r513m

10 x 1k 1r capped at r24

Despite this being intended to be a no pressure session that ended when I decided to, rather than dragging through a set number of intervals and it feeling like a failure, I quickly remembered why I stopped OCD rowing a few years ago, as it's stressful for my liking.

I could have done 1:48, and possibly 1:47, before I'd needed to increase the stroke rate, but Dangerspouse got a sex pest call just before I started rowing (who even knew that still happened?!) which distracted me and made me stop a bit earlier than I could have done.

Nice session
I suspect I'm a bit stronger than you, but not so much in terms of rowing. As I can go near 1:40s at r24, I bet you can go much lower than 1:47 at r24.
I need to ask: what is a sex pest call?

[Sakly]

This was supposed to be a low intensity HM, but I pulled the pin after the third split. First one was ok, second already felt like hard work. Closed my eyes for the third, but it felt like junk meters.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
32:14.8	7,925m	2:02.0	192	962	17	131
10:41.9	2,638m	2:01.6	194	968	18	136
10:41.7	5,276m	2:01.6	195	969	18	135
10:46.4	7,914m	2:02.5	190	954	18	125
0:04.0	7,925m	3:01.8	58	500	0	126

[nick rockliff]

Just a steady away 10kr18 this evening.

Time Meters Pace Watts Cal/Hr S/M
42:39.3 10,000m 2:07.9 167 874 18 126
8:32.1 2,000m 2:08.0 167 874 18 116
8:31.7 4,000m 2:07.9 167 875 18 121
8:31.7 6,000m 2:07.9 167 875 18 127
8:31.9 8,000m 2:07.9 167 874 18 131
8:31.9 10,000m 2:07.9 167 874 18 135

[jcross485]

12/17 - 12k erg, strength work.

3k warm up, 12 x 500m (:30 rest), 3k cool down. The target during the intervals was to touch somewhere between 10k and 60 min pace / power; the rests were short enough that HR only came down a bit, maybe 10-15 bpm by the start of the next, but long enough to give a little reprieve such that I never felt like I was anywhere near redlining and that I could have doubled the session via 2x the intervals if needed. Pretty pleased with this effort overall being back on the erg for only a week or so.

Time Meters Pace Watts Cal/Hr S/M
47:48.9 12,000m 1:59.5 205 1005 21 154

4:09.5 1,000m 2:04.7 180 920 19 131
4:09.3 1,000m 2:04.6 181 921 19 140
4:09.0 1,000m 2:04.5 181 924 19 142
r: 1:00 31m
1:55.0 500m 1:55.0 230 1092 24 156
r: 0:30 37m
1:54.9 500m 1:54.9 231 1094 25 160
r: 0:30 32m
1:54.9 500m 1:54.9 231 1094 25 161
r: 0:30 27m
1:54.8 500m 1:54.8 231 1096 25 163
r: 0:30 24m
1:54.6 500m 1:54.6 233 1100 25 164
r: 0:30 27m
1:54.5 500m 1:54.5 233 1102 25 167
r: 0:30 34m
1:54.4 500m 1:54.4 234 1104 25 168
r: 0:30 32m
1:54.3 500m 1:54.3 234 1106 25 169
r: 0:30 31m
1:54.2 500m 1:54.2 235 1108 25 169
r: 0:30 34m
1:54.1 500m 1:54.1 236 1110 25 170
r: 0:30 35m
1:54.1 500m 1:54.1 236 1110 25 172
r: 0:30 33m
1:54.0 500m 1:54.0 236 1113 25 171
r: 1:00 36m
4:09.2 1,000m 2:04.6 181 922 19 142
4:09.1 1,000m 2:04.5 181 923 19 146
4:09.0 1,000m 2:04.5 181 924 19 145
r413m

Got in my light session of deadlifts for the week. Deadlifts are programmed ~3x a week on a wave with medium weight / medium volume, light weight / high volume, and high weight / low volume structure; then over three weeks the weights wave as well from light to medium to heavy before resetting and starting over. Written out, it seems a bit more complicated than it really is. A couple of things that I feel helped my deadlift a lot in the past are hyperextensions, heavy ab wheel roll outs, and barbell rows. I don't have a hyperextension machine or set up to use but am contemplating adding some kind of GHD / nordic curl / hyperextension set up in the garage if I can make the space. I do have my ab wheel though so hit those after, focusing on a solid pause at the fully extended position while keeping good posture. I think a little side goal is to be able to work up to standing ab wheel roll outs; I figure if I can do those, my core will be plenty strong.

1.5" Deficit Deadlifts: 135 x 5, 205 x 5, 255 x 5 x 5 sets

Ab Wheel Roll-Outs (knees elevated 3"): BW x 5, +20kg weight vest x 5 x 5 sets

[KeithT]

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 solid NH without being rate capped.

[KeithT]

Logged my first workout in the 40-49 age category yesterday .

3x2k/4:00r

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
19:51.8	6,000m	1:39.3	357	1529	30
6:35.9	2,000m	1:38.9	361	1542	30
6:37.8	2,000m	1:39.4	356	1524	30
6:38.1	2,000m	1:39.5	355	1521	30
r1,059m

This was the first slated workout of Week 7 of my 13-week 2k plan. It ended up being one of those workouts where, considering how sluggish I felt from the outset, I was pleased with how I finished despite being short of my sub 1:38.5 overall target. I had a mini-meltdown during the third interval and had to muster a rapid final 500m to bring the split back down.

I haven't exactly been eating well the last couple weeks (and will conveniently blame the holiday season for that!), so perhaps my nutrition, or lack thereof, is catching up with me, but there's also likely a bit of mental fatigue at this point, as this plan is by far the most acute form of training I've done since getting back on the erg, with zero UT2 to speak of (unless I tack on my own outside the plan), and all six workouts a week ranging anywhere from 7-9.5/10 RPE (if "10" is being peeled off the erg post-2k). I can't argue with the results so far though, and am committed to seeing this through. If the conditions are right come race day, I'm optimistic I'll set a strong age-group mark for myself.

Great way to enter into the 40 year old group.

[Jbrown1215]

Great way to enter into the 40 year old group.

Thanks Keith! Despite what others warned me might happen, I woke up my first day as a 40 year-old feeling roughly the same as the day before...

A bit of a quad-melting interval session yesterday, 10x500m/1:00r. Coach's target was sub 1:35.9; I felt unexpectedly spry and was able to drive the avg pace a good bit under target.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:38.2	5,000m	1:33.8	424	1758	32
1:34.5	500m	1:34.5	415	1727	33
1:34.4	500m	1:34.4	416	1731	32
1:34.3	500m	1:34.3	417	1736	32
1:34.4	500m	1:34.4	416	1731	32
1:34.2	500m	1:34.2	419	1741	32
1:34.1	500m	1:34.1	420	1745	33
1:34.2	500m	1:34.2	419	1741	32
1:33.9	500m	1:33.9	423	1754	33
1:33.6	500m	1:33.6	427	1768	33
1:30.6	500m	1:30.6	471	1919	37
r1,299m