What Training Have You Done Today?

[PleaseLockIn]

Week 3 Day 5, alternating between jogging, running, walking, cycling and rowing. I don't think I can do all steady state sessions fully on the rower. I think this is still passable?

Considering my other responsibilities, and other ambitions... I might not repeat the PP 5k for some time.

Anyways. 10k of whatever steady state I managed to do.

Then strength training. Press, incline bench, pronation, tricep exercise, internal rotation, external rotation (train shoulders).

Some of y'all yap about me needing a goal and the why to work towards. I already have the why. I need to force myself to study, lock in, train, and do whatever it takes to limit the damage to my potential.

To stop a big underachievement compared to my potential (I downgraded from an academically cracked 13-14-year-old who could skip grades and start A-level early to someone who got a mid GPA at a decent uni) I need to lock in. It's going to be hard. But I will make it. I have gone through much worse things (like depressive episode, utterly incompetent or lying psychiatrists) in my life without committing suicide. I know I can push through. All I need to do is lock in for the next 9 months and hopefully I will have enough gains to have a 1:59 30r20.

[Sakly]

2 hour session today, blind rowed, except remaining time and HR.
Took it a bit easier on this one as well, but my back was a little bit tired from yesterday. Pushed a bit in the last split, pace of last stroke on the monitor was 1:57.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
2:00:00	28,605m	2:05.8	176	904	17	136
15:00.0	3,610m	2:04.6	181	921	17	135
30:00.0	3,603m	2:04.8	180	918	17	134
45:00.0	3,590m	2:05.3	178	911	17	133
1:00:00	3,576m	2:05.8	176	904	17	133
1:15:00	3,557m	2:06.5	173	894	17	134
1:30:00	3,521m	2:07.8	168	877	17	136
1:45:00	3,513m	2:08.0	167	873	17	138
2:00:00	3,634m	2:03.8	184	934	18	152

[nick rockliff]

Ended the week with a 10k r24

Time Meters Pace Watts Cal/Hr S/M
38:48.6 10,000m 1:56.4 222 1063 24 141
3:54.0 1,000m 1:57.0 219 1052 24 127
3:53.9 2,000m 1:56.9 219 1053 24 130
3:53.5 3,000m 1:56.7 220 1056 24 137
3:53.2 4,000m 1:56.6 221 1059 24 140
3:53.3 5,000m 1:56.6 221 1058 24 142
3:53.3 6,000m 1:56.6 221 1058 24 144
3:53.1 7,000m 1:56.5 221 1060 24 144
3:53.2 8,000m 1:56.6 221 1059 24 145
3:53.1 9,000m 1:56.5 221 1060 24 149
3:48.1 10,000m 1:54.0 236 1111 24 152

Bit of a push at the end but straight forward.

[Kerry1960]

Easy 30 mins at ss pace today. Something faster tomorrow.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,722m 2:13.8 146 801 22
6:00.0 1,333m 2:15.0 142 789 22
12:00.0 1,337m 2:14.6 143 793 22
18:00.0 1,345m 2:13.8 146 802 22
24:00.0 1,352m 2:13.1 148 810 22
30:00.0 1,356m 2:12.7 150 814 22

[Underdog4547]

20 min Dark Horse follow-along with Shane - intermediate level intervals of 22 and 26 spm, then followed that up with 40 mins of weights in my pain cave (garage gym) on this "Flex Friday" (aka Arm Day).

[p_b82]

I'm at a pause point between a late one with work - waiting for a team to finish their tasks before I can start mine, so didn't want anything too long/structured tonight - esp as I'm likely not going to be done until midnight. Had a guest stay the past 3 days who ended up being quite poorly so not had much sleep over the week either.

Hadn't clocked I was -ve splitting as much as I was, as I was only focused on steady stroke rate and trying to get back into the mindset of not watching the time distance and thinking "oh no I've got that much further to go this already feels horrible" felt surprisingly ok until the 4k point when I could feel the legs get suddenly heavier and the lungs ramped up their work as a result.

Time Meters Pace Watts Cal/Hr S/M
20:03.0 4,760m 2:06.3 173 896 22 173
5:00.0 1,163m 2:08.9 163 861 22 154
10:00.0 1,180m 2:07.1 170 886 23 172
15:00.0 1,198m 2:05.2 178 913 23 178
20:00.0 1,208m 2:04.1 183 929 23 183
20:03.0 11m 2:16.3 138 775 20 182

[alex9026]

30:00.0 7,805m 1:55.3 228 1085 20
6:00.0 1,549m 1:56.2 223 1067 20
12:00.0 1,553m 1:55.9 225 1073 20
18:00.0 1,554m 1:55.8 225 1075 20
24:00.0 1,560m 1:55.3 228 1084 20
30:00.0 1,590m 1:53.2 241 1130 20

A tired 30r20, few hours after a strength session.

[PleaseLockIn]

Week 3 Day 6

10:08 2k r19, 8:15 2k r26 (2:01, 2:04, 2:06, 2:05), 11:00 2k r20

Unfortunately I legitimately could not boost the pace - I was too tired. My HR was ~183 and I knew I could push harder but for some reason things did not let me today. I decided to at least try to keep the rating stable so I can train my stroke.

Mediocre session - though now I know 2:32 is my steady state pace where I can keep my HR under 160. Sheesh. Where was the old PleaseLockIn?

I will nottry to PR for the next few weeks. It's simply not in me. I have PE class in uni, some strength work to maintain, and rowing. The Pete Plan 5k is barely doable.

Instead I will treat the 3*2k 3R and long distance sessions to boost my speed while keeping the stroke rate at 20. I am quite far off the 1:59 30r20 mark, and considering I only have 9 months...

I will try my new 5k PR at Wk 9. For 2k PR - maybe Wk 7 or Wk 10 depending on how I am feeling.

I have things to do in another city so will not have access to the erg for a couple days. How should I spend the next week? Perhaps try to get all the hard sessions in, and then replace all the steady state on the rower with something else? Or should I simply drop back and work some more on upper body strength?

I legitimately need to study. I can't just put everything into rowing. I have already procrastinated when i was younger and underachieved relative to my potential. Myself getting into a strong university at 16 in my city was despite my significant executive function problems. And I know that. Thus I will do what it takes to lock in. Priorities first.

[p_b82]

Week 3 Day 6

10:08 2k r19, 8:15 2k r26 (2:01, 2:04, 2:06, 2:05), 11:00 2k r20

Unfortunately I legitimately could not boost the pace - I was too tired. My HR was ~183 and I knew I could push harder but for some reason things did not let me today. I decided to at least try to keep the rating stable so I can train my stroke.

Mediocre session - though now I know 2:32 is my steady state pace where I can keep my HR under 160. Sheesh. Where was the old PleaseLockIn?

I will nottry to PR for the next few weeks. It's simply not in me. I have PE class in uni, some strength work to maintain, and rowing. The Pete Plan 5k is barely doable.

Instead I will treat the 3*2k 3R and long distance sessions to boost my speed while keeping the stroke rate at 20. I am quite far off the 1:59 30r20 mark, and considering I only have 9 months...

I will try my new 5k PR at Wk 9. For 2k PR - maybe Wk 7 or Wk 10 depending on how I am feeling.

I have things to do in another city so will not have access to the erg for a couple days. How should I spend the next week? Perhaps try to get all the hard sessions in, and then replace all the steady state on the rower with something else? Or should I simply drop back and work some more on upper body strength?

I legitimately need to study. I can't just put everything into rowing. I have already procrastinated when i was younger and underachieved relative to my potential. Myself getting into a strong university at 16 in my city was despite my significant executive function problems. And I know that. Thus I will do what it takes to lock in. Priorities first.

I don't want to come across as harsh, but I honestly think you're trying to run before you can walk & you're showing very obvious signs of under-recovery with the fatigue and high RPE for the effort.
I think personally you should abandon the 5k plan, as it is too much for you too soon - go back to the start of the BPP and run through it all as it is designed, so you can incrementally get used to the volume and the pace.
then you can assess whether you are in a position to take on the harder plans like the main PP or his 5k plan.

I also think you need to shift your mindset - potential is just a word. And take it from some-one who has lived a little longer than you, there are so many external factors that can help or hinder that hypothetical end point. "locking in" to an end goal is just a surefire way to stress yourself if the plan you've set isn't possible due to external factors.

I was 3 years ahead of myself as a 6 yo; only got "ok" A-levels; CCD and a 2:2 from an ex-polytech uk uni (that still focuses on "real world" courses vs high-brow academia).
my academic potential wasn't met - I am smarter than the results show - but I've been in continuous employment for the same company for 20 years, and never been considered for redundancy through 8 divestitures & acquisitions. last august/September my dept lost 50% of the headcount once our newest owner had a real look at the books.
Has the fact I didn't achieve greatness at school/uni affected my working life - not in the slightest - and it simply doesn't matter either; there are more important things to life than worrying about that sort of thing. IMO of course.

[PleaseLockIn]

Week 3 Day 6

10:08 2k r19, 8:15 2k r26 (2:01, 2:04, 2:06, 2:05), 11:00 2k r20

Unfortunately I legitimately could not boost the pace - I was too tired. My HR was ~183 and I knew I could push harder but for some reason things did not let me today. I decided to at least try to keep the rating stable so I can train my stroke.

Mediocre session - though now I know 2:32 is my steady state pace where I can keep my HR under 160. Sheesh. Where was the old PleaseLockIn?

I will nottry to PR for the next few weeks. It's simply not in me. I have PE class in uni, some strength work to maintain, and rowing. The Pete Plan 5k is barely doable.

Instead I will treat the 3*2k 3R and long distance sessions to boost my speed while keeping the stroke rate at 20. I am quite far off the 1:59 30r20 mark, and considering I only have 9 months...

I will try my new 5k PR at Wk 9. For 2k PR - maybe Wk 7 or Wk 10 depending on how I am feeling.

I have things to do in another city so will not have access to the erg for a couple days. How should I spend the next week? Perhaps try to get all the hard sessions in, and then replace all the steady state on the rower with something else? Or should I simply drop back and work some more on upper body strength?

I legitimately need to study. I can't just put everything into rowing. I have already procrastinated when i was younger and underachieved relative to my potential. Myself getting into a strong university at 16 in my city was despite my significant executive function problems. And I know that. Thus I will do what it takes to lock in. Priorities first.

I don't want to come across as harsh, but I honestly think you're trying to run before you can walk & you're showing very obvious signs of under-recovery with the fatigue and high RPE for the effort.
I think personally you should abandon the 5k plan, as it is too much for you too soon - go back to the start of the BPP and run through it all as it is designed, so you can incrementally get used to the volume and the pace.
then you can assess whether you are in a position to take on the harder plans like the main PP or his 5k plan.

I also think you need to shift your mindset - potential is just a word. And take it from some-one who has lived a little longer than you, there are so many external factors that can help or hinder that hypothetical end point. "locking in" to an end goal is just a surefire way to stress yourself if the plan you've set isn't possible due to external factors.

I was 3 years ahead of myself as a 6 yo; only got "ok" A-levels; CCD and a 2:2 from an ex-polytech uk uni (that still focuses on "real world" courses vs high-brow academia).
my academic potential wasn't met - I am smarter than the results show - but I've been in continuous employment for the same company for 20 years, and never been considered for redundancy through 8 divestitures & acquisitions. last august/September my dept lost 50% of the headcount once our newest owner had a real look at the books.
Has the fact I didn't achieve greatness at school/uni affected my working life - not in the slightest - and it simply doesn't matter either; there are more important things to life than worrying about that sort of thing. IMO of course.

Honestly, I will switch back to the BPP. My executive function is beginning to give way and I have other things to do. My sitting HR is ~65, which is getting higher than before I started.

It was already intense when that was the only stuff I was doing - now with even more stuff... I don't know why I do this to myself.

From week 1. If I start next week BPP I will finish by the week of 27 June. Then in the summer I will try to get more OTW rowing experience. It's gonna be a tough journey... but priorities have to be first. And that is not working at rowing like a dog for hours and hours a week.

At least I have no excuses to give up the BPP now, I guess. At least I know my 2k pace more accurately and what I should continue a steady state at. And at least it would be a lot more sustainable considering I need to recover enough for studying, debating and other things (Even uni internships, they are competitive) not just barely enough to hold the Pete Plan 5k itself together

[Dangerscouse]

It was already intense when that was the only stuff I was doing - now with even more stuff... I don't know why I do this to myself.

You do it because you need to make mistakes to learn what works and what doesn't. This is a great place to be, as you're clearly trying and not just going through the motions.

A higher resting HR can be a bad sign, but some rest will help that, and then step back and look at it from a different perspective. What's worked, what hasn't, what is important and what do you enjoy? There's no problem with stepping back from the intensity for a bit, and it's advisable as you can't always be in fight mode.

I'd suggest to drop one of the more intense sessions and try to do some more steady state. That will keep your fitness ticking over but not drain your recovery. This also applies to weight training too, don't be too proud to drop the weight and increase the reps. Trying to do everything is clearly not sustainable

[Dangerscouse]

Has the fact I didn't achieve greatness at school/uni affected my working life - not in the slightest - and it simply doesn't matter either; there are more important things to life than worrying about that sort of thing. IMO of course.

This is also appropriate to me, so on a general level I totally agree, but I do wonder if the world has changed from when we were young? I hope not, and IMHO charisma, hard work and adaptability will always be in demand.

[Kerry1960]

Today's workouts

10 min warmup
Time Meters Pace Watts Cal/Hr S/M
10:00.0 2,243m 2:13.7 146 803 23

3k at slightly higher spm (and weaker stroke) than normal as a test.

Time Meters Pace Watts Cal/Hr S/M
11:58.5 3,000m 1:59.7 204 1001 27
3:02.4 750m 2:01.6 195 969 28
3:01.4 1,500m 2:00.9 198 981 27
2:59.6 2,250m 1:59.7 204 1001 27
2:55.1 3,000m 1:56.7 220 1057 28

5 mins at r20
Time Meters Pace Watts Cal/Hr S/M
5:00.0 1,148m 2:10.6 157 839 20

Still zero degrees in garage on the erg, today. I don't know if the freezing temperatures are affecting pace or not. The seat isn't sliding the same on the slide as per normal temperature even though it's cleaned every session.

[Sakly]

First higher intensity gym warmup since illness and going for the typical 15min again on the skierg.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	4,103m	1:49.6	265	1213	44
3:00.0	808m	1:51.3	253	1171	46
6:00.0	812m	1:50.8	257	1184	45
9:00.0	817m	1:50.1	262	1201	44
12:00.0	826m	1:48.9	271	1231	44
15:00.0	840m	1:47.1	285	1279	44

Not the fasted I ever did, but felt decent. I needed to reduce stroke rate a bit, CVS needs to ramp up to full performance again.
My gym buddy suggested we could do a 500 TT on skierg. Wasn't convinced to get a PB or score near to it, but thought to get a fast 500 in anyway. To my surprise I could par my PB, despite having 50km rowed the last two days and am not fully recovered yet

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
1:31.3	500m	1:31.3	460	1882	60
0:18.3	100m	1:31.5	457	1872	62
0:17.8	200m	1:29.0	496	2008	61
0:18.0	300m	1:30.0	480	1952	60
0:18.4	400m	1:32.0	449	1846	59
0:18.7	500m	1:33.5	428	1773	61

This could be an indicator for a new PB, when back at 100%

Then some exercises for the chicken legs

[alex9026]

Another 'day' shift where getting on the Erg is difficult for me. Opted for a treadmill run in the gym, 5 miles 42mins. Gone are the days I could run 7 (road) miles in the equivalent time
First run in months, hopefully not overly sore tomorrow.