What Training Have You Done Today?

[Nomark]

.

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.

Not to derail the thread, but did you see this story the other week? Report it and don't get fobbed off.

https://www.bbc.co.uk/news/articles/cvgwp4059xgo.amp

[jcross485]

12/18 - Ruck.

Opted for a bit different session today; weather was nice and wanted to get outside in the sun so went for a loaded walk. I kept is very much low aerobic, but the weight was noticable as I had not loaded up that heavy in a long time. Tomorrow will be back on the erg and some strength work after.

Distance: 6.6k
Elevation: +/- 42m (loop)
Time: 59:30
Pace: 9:00/k
Load: 24kg (53lbs)
Avg HR: 121 bpm

[Dino]

Holiday Challenge.. still plugging away, 29k to go to 200k haven't missed a day, although late nights are a recurring theme, it's 1105pm sat on the erg watching end of Rogue One after 30mins + 1k cd

[Dangerscouse]

46:43.8 12,000m 1:56.8 220 1055 22 139
8:07.6 2,000m 2:01.9 193 964 20 125
7:52.1 4,000m 1:58.0 213 1032 22 132
7:39.8 6,000m 1:54.9 230 1093 24 138
7:23.1 8,000m 1:50.7 257 1186 25 154
7:46.9 10,000m 1:56.7 220 1057 22 145
7:54.3 12,000m 1:58.5 210 1022 20 142

I didn't have much time this morning, so it started off as a SS 12k, but I changed my mind after about 1k

[PleaseLockIn]

Wk 1 Day 2 - 12*500m 1R
Splits: 2:05, 2:03.x, 2:04.x, 2:05, 2:03.x, 2:04.x, 2:04.x, 2:05.x, 2:03.x, 2:04.x, 2:03.x, 1:59.x r20. All other intervals at r24.

On the first 11 intervals, I kept the average at 2:04.x and r24. The last interval i was almost spent. Immediately after it (while applying pressure with legs to keep HR high) I had 36 beats in 10s (MHR ~216).

Great session. After the SS the test at whether you can sustain that 2:04 speed for the 1500s, although you might like to start 2:05/6 and speed up the last 2 if you can. Don't worry about the rate, the purpose of this is to get used to the higher aerobic work load for a significant period of time and I think it is a while since you did long intervals.

The SS was quite bad... rowing had to stop early at 3000m at 2:24 pace due to my skin ripping off. Then I attempted to slug my way through by rowing very slowly, gripping very gently... it was tough. I replaced some of the steady state with jogging.

I felt good and tried to sustain 2:04 for the 1500s but knew after my first 1500 at 2:01.x split r26 it was nothappening. I held on for dear life, hanging on to ~2:06 ish at r26. Even that was too tough in the last interval so I upped the stroke rate to stop my pace from dipping.

Lesson learnt - do not fly and die. I managed this as I used the average pace for ALL, which made me think I should go faster. (facepalm) i was going at 1:57 pace and did not really realize it. How?

I have my exams so... i will see how much time I have for the Friday SS. Worse comes to worst, I jog in the morning during breaks in Pomodoro and do some remaining rowing if I have time.

Doing the Pete Plan 5k while you have finals is no joke, especially if the gym is some minutes away from the library where you are studying. I need to manage my time very efficiently to juggle it.

Luckily, the hard session will be on Sat. But my hands... the skin has peeled off. I need to go very easy on SS tomorrow and then tough it out on Saturday. For similar session to Wk 1 D 4 i will attempt to hold 2:06 ish or maybe 2:05, only going full out on the last interval. Glad I learnt my lesson now not right before test day. The recovery is intense though so the SS has to be a lot lighter.

At least I kept to the 4R... maybe a few seconds more than it, but whatever. Do not cry over spoiled milk! Push on!

[alex9026]

Luckily, the hard session will be on Sat. But my hands... the skin has peeled off.

If you don't already, consider wearing sweat bands on your wrists. This will reduce the amount of sweat on your hands, which is resulting in the issues you're facing. The hands will toughen up in time.

[Kerry1960]

Another decent 5k to measure progress without being on the limit.

Time Meters Pace Watts Cal/Hr S/M
20:32.6 5,000m 2:03.2 187 943 25
4:10.1 1,000m 2:05.0 179 915 26
4:08.8 2,000m 2:04.4 182 925 25
4:07.0 3,000m 2:03.5 186 939 26
4:05.6 4,000m 2:02.8 189 950 25
4:01.1 5,000m 2:00.5 200 987 27

[Sakly]

60min today, as I was short of time.
Felt not good, when I started and during the middle it was very uncomfortable and I couldn't breathe well.
During the last 10min I suddenly felt better and thought to give the last split a push. HRM passed out again, only 2min before the end. It was showing 148-149 at that point.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:00:00	14,975m	2:00.2	202	993	18	119
7:30.0	1,848m	2:01.7	194	967	18	134
15:00.0	1,862m	2:00.8	198	982	18	134
22:30.0	1,863m	2:00.7	199	983	18	136
30:00.0	1,864m	2:00.7	199	984	18	137
37:30.0	1,863m	2:00.7	199	983	18	137
45:00.0	1,867m	2:00.5	200	988	18	137
52:30.0	1,878m	1:59.8	204	1000	18	140
1:00:00	1,932m	1:56.4	222	1062	18

[nick rockliff]

Ergdata told me I needed to upgrade my old PM5 to V39 which I did and had no problem.

First session this evening was a 40r22 during which I had a few PM5 problems.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,995m 2:00.0 202 996 22 138
4:00.0 1,000m 2:00.0 203 997 22 123
8:00.0 1,000m 2:00.0 203 997 22 129
12:00.0 991m 2:01.0 197 978 22 132
16:00.0 1,001m 1:59.8 203 999 22 133
20:00.0 1,002m 1:59.7 204 1001 22 139
24:00.0 994m 2:00.7 199 984 22 141
28:00.0 1,002m 1:59.7 204 1001 22 143
32:00.0 1,002m 1:59.7 204 1001 22 145
36:00.0 1,003m 1:59.6 204 1003 22 148
40:00.0 1,002m 1:59.7 204 1001 22 149

You can see from the splits where they occurred. Somewhere in the 12 min split my average jumped from 2:00.0 to 2:00.3 from then I had to chase the avg split back down towards the 2:00. Just about got it there and the same thing happened again in the 24min split. Had to chase it down again and just got it there until about three strokes from home when I noticed a stroke rate of 99 and avg jumped back to 2:01. Ergdata graph shows the two anomalies but not the last one. The graph shows stroke rate over 100 and a massive increase in pace to less than 1:20.

CSV file only shows one of the anomalies with two strokes at 120 and a pace of 1:14.

All very strange and need to contact C2 I think. The whole of the session felt harder that it should so don't know if the whole thing is correct.

[jcross485]

12/19 - 10k erg; 3k warm up, 8 x 500m (2:00r est), 3k cool down.

First real VO2max or 2k race pace type session in 3ish months as all other "intensity" has been more sprint / max power or threshold focused. During that session, average on the intervals was 322w. Opted against using a HR monitor to focus on hitting a pace / power and stroke rate with no other distractions. I wanted to go out at roughly ~1:44 / 500 pace to get comfortable right around what it takes to go under 7:00; the pace and effort didn't feel too bad but started to feel the fatigue in the legs towards the end. Pretty pleased overall with a 315w average and I am confident I will get this to be 322w+ in the coming weeks showing that overall fitness has not really left, just the erg specific fitness. Tomorrow will a bit more aerobic work or upper end aerobic work.

Time Meters Pace Watts Cal/Hr S/M
38:45.8 10,000m 1:56.2 223 1065 23

4:10.0 1,000m 2:05.0 179 916 19
4:10.0 1,000m 2:05.0 179 916 19
4:10.0 1,000m 2:05.0 179 916 19
r: 1:00 29m
1:44.1 500m 1:44.1 310 1367 30
r: 2:00 47m
1:43.9 500m 1:43.9 312 1373 30
r: 2:00 40m
1:43.8 500m 1:43.8 313 1377 30
r: 2:00 46m
1:43.7 500m 1:43.7 314 1380 30
r: 2:00 45m
1:43.6 500m 1:43.6 315 1383 30
r: 2:00 41m
1:43.4 500m 1:43.4 317 1389 30
r: 2:00 46m
1:43.2 500m 1:43.2 318 1395 30
r: 2:00 40m
1:42.7 500m 1:42.7 323 1412 30
r: 2:00 40m
4:09.2 1,000m 2:04.6 181 922 20
4:09.2 1,000m 2:04.6 181 922 20
4:09.1 1,000m 2:04.5 181 923 20

The original plan was to get some strength work done after but frankly I am a bit sore all over from the strength work two days ago and heavy-ish ruck yesterday so I will be pushing the strength work to tomorrow after aerobic work - heavy day of the light week for deadlifts with some supplemental / accessory work based on how I am feeling (Pendlay rows, weighted ab wheel roll outs, etc.).

[Sakly]

Ergdata told me I needed to upgrade my old PM5 to V39 which I did and had no problem.

First session this evening was a 40r22 during which I had a few PM5 problems.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,995m 2:00.0 202 996 22 138
4:00.0 1,000m 2:00.0 203 997 22 123
8:00.0 1,000m 2:00.0 203 997 22 129
12:00.0 991m 2:01.0 197 978 22 132
16:00.0 1,001m 1:59.8 203 999 22 133
20:00.0 1,002m 1:59.7 204 1001 22 139
24:00.0 994m 2:00.7 199 984 22 141
28:00.0 1,002m 1:59.7 204 1001 22 143
32:00.0 1,002m 1:59.7 204 1001 22 145
36:00.0 1,003m 1:59.6 204 1003 22 148
40:00.0 1,002m 1:59.7 204 1001 22 149

You can see from the splits where they occurred. Somewhere in the 12 min split my average jumped from 2:00.0 to 2:00.3 from then I had to chase the avg split back down towards the 2:00. Just about got it there and the same thing happened again in the 24min split. Had to chase it down again and just got it there until about three strokes from home when I noticed a stroke rate of 99 and avg jumped back to 2:01. Ergdata graph shows the two anomalies but not the last one. The graph shows stroke rate over 100 and a massive increase in pace to less than 1:20.

CSV file only shows one of the anomalies with two strokes at 120 and a pace of 1:14.

All very strange and need to contact C2 I think. The whole of the session felt harder that it should so don't know if the whole thing is correct.

These things make me question if updates are always a good idea.
I know updates should make the product better, more robust or give more features, but often they do otherwise...
I updated my PM5 some time ago, but hesitated to do so for month. No problems yet, so this time it worked well

[Dangerscouse]

But my hands... the skin has peeled off.

Before my fingers toughened up, I used some cheap kinesiology tape from Amazon to wrap them when they got blistered/ripped. This works really well, as my fingers were a mess during ultra distances and I didn't the luxury of waiting for my hands to toughen up, and the tape just takes away just enough of the discomfort

If your palms are ripped, you need to learn to row with a looser grip and more of a hook than a grip.

As well as Alex's recommendation of sweatbands, I'd also use liquid chalk and drape a hand towel over the monorail, just below the handle stirrup. You can grab it with one hand during a stroke and then get it draped over the handle during another stroke or two. Don't use it for long, though as it gets quite rough quite quickly and is more of a hindrance than a help.

[alex9026]

If your palms are ripped, you need to learn to row with a looser grip and more of a hook than a grip.

This x100. How are you gripping the handle, is thumb over or under it? Any tightness/tension (within reason) could be causing unnecessary pressure.

[Dangerscouse]

1:25:40.0 21,097m 2:01.8 194 966 20 124
12:08.7 3,000m. 2:01.4 195 972 21 119
12:08.9 6,000m. 2:01.4 195 971 21 121
12:09.4 9,000m. 2:01.5 195 970 21 128
12:10.3 12,000m 2:01.7 194 968 21 127
12:16.4 15,000m 2:02.7 189 951 20 127
12:11.0 18,000m 2:01.8 194 966 21 124
12:11.5 21,000m 2:01.9 193 964 21 128
0:23.9 21,097m 2:03.1 187 944 20 130

[nick rockliff]

Ergdata told me I needed to upgrade my old PM5 to V39 which I did and had no problem.

First session this evening was a 40r22 during which I had a few PM5 problems.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,995m 2:00.0 202 996 22 138
4:00.0 1,000m 2:00.0 203 997 22 123
8:00.0 1,000m 2:00.0 203 997 22 129
12:00.0 991m 2:01.0 197 978 22 132
16:00.0 1,001m 1:59.8 203 999 22 133
20:00.0 1,002m 1:59.7 204 1001 22 139
24:00.0 994m 2:00.7 199 984 22 141
28:00.0 1,002m 1:59.7 204 1001 22 143
32:00.0 1,002m 1:59.7 204 1001 22 145
36:00.0 1,003m 1:59.6 204 1003 22 148
40:00.0 1,002m 1:59.7 204 1001 22 149

You can see from the splits where they occurred. Somewhere in the 12 min split my average jumped from 2:00.0 to 2:00.3 from then I had to chase the avg split back down towards the 2:00. Just about got it there and the same thing happened again in the 24min split. Had to chase it down again and just got it there until about three strokes from home when I noticed a stroke rate of 99 and avg jumped back to 2:01. Ergdata graph shows the two anomalies but not the last one. The graph shows stroke rate over 100 and a massive increase in pace to less than 1:20.

CSV file only shows one of the anomalies with two strokes at 120 and a pace of 1:14.

All very strange and need to contact C2 I think. The whole of the session felt harder that it should so don't know if the whole thing is correct.

These things make me question if updates are always a good idea.
I know updates should make the product better, more robust or give more features, but often they do otherwise...
I updated my PM5 some time ago, but hesitated to do so for month. No problems yet, so this time it worked well

From C2

Thanks contacting us about this. I'm not sure this would be caused by the firmware update. Before we downgrade the firmware it is worth resetting the monitor by removing the batteries for 15 minutes. If you think it's possible the sensor could be dirty, you may want to remove the cover to the sensor coil, just abouve where the chain enters the frame, and clean the sensor next to the flywheel.