What Training Have You Done Today?

[jcross485]

12/27 - Ruck.

Another day where I just didn't want to sit on the machine and wanted to be with my thoughts out in the open so opted to ruck instead. I had a couple of things to sort out after a visit with my PCP and recent blood work; I can't say I was able to do so but I did feel like I have a bit more clarity and direction. That said, it was actually a productive session; much faster than my last with the same load and HR stayed in check despite layering up in an attempt to keep HR up a little and sweat a bit.

Distance: 7.10km
Elevation: +/- 52m (loop)
Time: 1:00:00
Pace: 8:27/km
Load: 25kg
Avg HR: 127 bpm

[Gustel]

Long warm up and a faster 5k. I was hoping for a slightly longer distance, but did not have the mind for it today.

Time Meters Pace Watts Cal/Hr S/M
19:55.5 5,006m 1:59.4 206 1007 26 150
7:58.4 2,000m 1:59.6 205 1004 26 149
7:55.6 4,000m 1:58.9 208 1016 28 151
4:01.6 5,006m 2:00.0 202 995 26 151

[Kerry1960]

30 r22 this morning
Felt harder than 7071m.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,071m 2:07.2 170 884 22
5:00.0 1,163m 2:08.9 163 861 22
10:00.0 1,171m 2:08.0 167 873 22
15:00.0 1,178m 2:07.3 170 883 22
20:00.0 1,180m 2:07.1 170 886 22
25:00.0 1,183m 2:06.7 172 890 22
30:00.0 1,196m 2:05.4 177 910 22

BTW On Christmas day I did exactly same as Nick R had done and upgraded the firmware fron v20 to v39 and ever since there's been the odd anomaly. I rowed yesterday and saw a single stroke at 99spm. On today's effort I've seen a single stroke at 144spm in the data. Not sure I trust it and don't know whether to do a factory reset or not. I read that Nick R had similar issues

[nick rockliff]

30 r22 this morning
Felt harder than 7071m.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,071m 2:07.2 170 884 22
5:00.0 1,163m 2:08.9 163 861 22
10:00.0 1,171m 2:08.0 167 873 22
15:00.0 1,178m 2:07.3 170 883 22
20:00.0 1,180m 2:07.1 170 886 22
25:00.0 1,183m 2:06.7 172 890 22
30:00.0 1,196m 2:05.4 177 910 22

BTW On Christmas day I did exactly same as Nick R had done and upgraded the firmware fron v20 to v39 and ever since there's been the odd anomaly. I rowed yesterday and saw a single stroke at 99spm. On today's effort I've seen a single stroke at 144spm in the data. Not sure I trust it and don't know whether to do a factory reset or not. I read that Nick R had similar issues

That's exactly the same problem I had in both sessions i did with v39.not been on the erg since then but C2 have just sent me v38 to do a downgrade.

[Kerry1960]

Thanks Nick. I'll get on to C2 unless you want to forward the v38 file directly to to me? Kerrytl@hotmail.co.uk

[nick rockliff]

Thanks Nick. I'll get on to C2 unless you want to forward the v38 file directly to to me? Kerrytl@hotmail.co.uk

I've just installed it and done a 30r22 without any problems. Will forward it shortly, instructions are in the email.

[nick rockliff]

C2 sent me the v38 firmware to downgrade from the recent v39 upgrade which seemed to be the cause of some recent anomalies. I installed it today and did a 30r22 to give it a try.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,506m 1:59.9 203 998 22 138
5:00.0 1,251m 1:59.9 203 998 22 128
10:00.0 1,251m 1:59.9 203 998 22 133
15:00.0 1,251m 1:59.9 203 998 22 138
20:00.0 1,251m 1:59.9 203 998 22 141
25:00.0 1,251m 1:59.9 203 998 22 144
30:00.0 1,251m 1:59.9 203 998 22 145

Seems to have sorted the problem.

[Kerry1960]

Thanks Nick.

[Dino]

3 days off so back to it otherwise I could feel it heading towards maybe I'll start Monday, . might as well make it the 1st... and so on!

5k @ 2.05
2k sneaked under 8 mins for first time in I don't remember + 1k CD
Bit of spin bike and light dumbell to finish

[p_b82]

Ate far too much over christmas, to such a degree that yesterday I didn't eat in the evening and still wasn't hungry on waking up; so I knew today would feel tough regardless.

Was supposed to be 8 mins easy, 4 mins hard & 8 mins easy, but I was either over ambitious, or too weak willed; so did (8easy/2hard )x2 instead.

still it has re-affirmed I needed to do some higher rating stuff again - I'd kinda forgotten how uncomfortable it can feel.

Ticked past 100k for the month, which I only hit twice last season, in Nov and March - the latter was 160k as it was FM prep month.

Time Meters Pace Watts Cal/Hr S/M
20:00.0 4,556m 2:11.6 153 827 22
4:00.0 875m 2:17.1 136 766 21
8:00.0 879m 2:16.5 138 773 20
12:00.0 960m 2:05.0 179 916 25
16:00.0 883m 2:15.9 139 779 21
20:00.0 959m 2:05.1 179 914 25

[jcross485]

12/28 - 12k erg, strength work.

Not a great session on the erg; it was planned to be an aerobic session in prep for a hard session tomorrow and I kept it aerobic but HR was higher for the power than I would have liked. Interestingly though, once it got up, it pretty well just stayed there.

Time Meters Pace Watts Cal/Hr S/M
50:01.4 12,000m 2:05.0 179 915 18 148

6:15.3 1,500m 2:05.1 179 915 19 140
6:15.3 1,500m 2:05.1 179 915 19 147
6:15.3 1,500m 2:05.1 179 915 19 149
6:15.3 1,500m 2:05.1 179 915 19 150
6:15.2 1,500m 2:05.0 179 915 19 151
6:15.1 1,500m 2:05.0 179 916 19 152
6:15.0 1,500m 2:05.0 179 916 19 152
6:15.0 1,500m 2:05.0 179 916 19 151

Strength work after; everything actually felt decent for once with good speed and power despite being the heavy day of the week. I also think I have identified a bit of a weak point in my deadlift; even though its weak overall for where I want it and where it used to be (a big focus of 2025), it seems like my upper back could be quite a bit stronger to help lock the weight into position. I've been doing a lot of heavy ab work; I haven't done many pull ups since getting back home but I think a healthy dose of pull ups as well as Pendlay rows should help.

Deadlift: 135 x 5, 210 x 5, 265 x 5, 305 x 5, 345 x 5

Ab Wheel Roll-Out: BW x 5, +24kg vest x 5 x 5 sets

[PleaseLockIn]

For the past 2 days I decided to take a break from rowing, to train my upper body, especially the muscles not hit by rowing.

E.g. bench press, which was becoming bad (40kg x 4) as a result of not hitting upper body. Chest flies, chess presses (25kg each arm), AW (Armwrestling) side pressure 12.5kg x 12, backpressure 13.5kg x 12 for various sets. Two heavy days of weighttraining is enough to exhaust me a bit. Bicep curls, overhead press (30kg x 3, rusty from my peak of 40kg x 12) and other things.

For 2025 I will attempt to do the Pete Plan 5k while cross-training with some strength training. 2x strength training and 6x rowing is all I can manage, even with 3 sessions being very light to not impact recovery. My RHR is 59... which is a bit high compared to the 49 earlier.

In my experience it was nearly impossible to cross-train another sport while giving intense focus to one. I simply do not have the recovery for this. I envy people here who can do 2x sessions a day and keep doing it, or even more.

[Gustel]

Another 1hr steady row. Again, I could feel my back towards the end and took it easy. Still, it felt better than the last 1hr row.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,513m 2:13.2 148 809 21 127
12:00.0 2,722m 2:12.2 151 820 21 126
24:00.0 2,730m 2:11.8 153 825 21 130
36:00.0 2,710m 2:12.8 149 813 21 132
48:00.0 2,689m 2:13.8 146 801 22 129
1:00:00.0 2,663m 2:15.1 142 787 23 122

[Sakly]

Really annoying last days. Sleep is bad for several days, feeling not good at all.
Planned the CTC for yesterday, but woke up at night with a sore throat, so decided to do nothing and have a rest day.
Had a more or less good warmup today in the gym, but during the third set of squats I slightly pulled something in my back. I was lacking stability already in the first two sets and it would have been the best decision to stop, but I didn't.
Took a hot bath, now I'll see how that progresses
December is not my favourite month of the year, but this year it makes it even worse

[alex9026]

Had a more or less good warmup today in the gym, but during the third set of squats I slightly pulled something in my back. I was lacking stability already in the first two sets and it would have been the best decision to stop, but I didn't.

Been there, done that. Only ever happens when I feel like there is one more rep or set there, when there really isn't. Rest up well, back niggles/injuries are no joke, especially on an Erg.