What Training Have You Done Today?

[Dangerscouse]

Another bad day. I got up late, ate late, and erged late. I decided on an old favourite to give me enough latitude to adjust accordingly.

Recovery was good, so it must be a CNS overload that's dragging me down.

1k repeats undefined rests

Time Meters Pace Watts Cal/Hr S/M
36:32.1 10,000m 1:49.6 266 1214 25 147
3:45.7 1,000m 1:52.8 244 1138 26 128
r: 0:35 15m
3:42.0 1,000m 1:51.0 256 1180 26 136
r: 0:52 15m
3:37.8 1,000m 1:48.9 271 1232 26 144
r: 1:08 15m
3:35.0 1,000m 1:47.5 282 1269 26 149
r: 1:09 20m
3:35.1 1,000m 1:47.5 281 1268 26 152
r: 1:18 23m
3:34.2 1,000m 1:47.1 285 1280 26 154
r: 1:28 27m
3:40.1 1,000m 1:50.0 263 1203 26 152
r: 1:18 17m
3:40.1 1,000m 1:50.0 263 1203 25 153
r: 1:28 22m
3:40.0 1,000m 1:50.0 263 1205 25 155
r: 1:27 16m
3:42.3 1,000m 1:51.1 255 1177 25 152
r: 1:06 20m
r190m

[p_b82]

Sascha and Peter are aerobically stronger than me so their views will be more directly relevant to you. But for me, there's a huge gap in pace at each recognised distance. And for me the very short sprints need a much higher DF (145 for 2k; 184 for 300), and a much higher stroke rate (32 for 2k; 52 for 300). I see short sprint performance more limited by low pull rather than related to 2k pace.

To be put in the same sentence as the pair of you I think is a bit of a misnomer here - and actually my 500 is *significantly* better than my other bests in my C2 ranking percentile. (19% higher than my worst of this season - the 6k, and 15% better than my current 2k - even if there might be some more on the table for that one.)
I've just always shied away from the really short stuff and a heavy DF as my back was in a very bad place prior to starting the rowing and it has taken the couple of years on the erg to knock it into a better place where I can give it some abuse periodically now without paying the price later.

[Kerry1960]

30 mins today. Was going to do steady state pace and stqrted at that pace.Then I decided my patience wasn't up to rowing slowly for 30 mins today so I gradually upped the pace without ever going flat out.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,937m 2:09.7 160 851 23
5:00.0 1,120m 2:13.9 146 801 23
10:00.0 1,142m 2:11.3 154 831 23
15:00.0 1,149m 2:10.5 157 841 23
20:00.0 1,161m 2:09.1 162 858 23
25:00.0 1,171m 2:08.0 167 873 24
30:00.0 1,194m 2:05.6 177 907 24

[Sakly]

First time after illness I didn't need to cut down on my 15min skierg warmup in the gym yesterday and it was on a solid pace.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	4,080m	1:50.2	261	1197	45
3:00.0	803m	1:52.0	249	1155	45
6:00.0	808m	1:51.3	253	1171	45
9:00.0	817m	1:50.1	262	1201	46
12:00.0	822m	1:49.4	267	1217	45
15:00.0	831m	1:48.3	276	1248	44

The gym session itself was very taxing and had a bit more volume again. Felt really great! Got some sore muscles, glutes, hamstrings, tibia, to name a few
So decided to go for a HM, but PM5 covered and rowing blind, aimed for HR in the low 130s regardless of pace.
Was a bit surprised I still got a 2:05 average

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:27:57	21,097m	2:05.0	179	915	18	131
10:54.6	2,638m	2:04.0	183	930	19	132
10:55.1	5,276m	2:04.1	183	929	18	129
11:00.9	7,914m	2:05.2	178	912	18	131
11:03.7	10,552m	2:05.7	176	905	19	130
11:00.6	13,190m	2:05.2	178	913	19	132
11:01.2	15,828m	2:05.3	178	911	19	132
11:01.2	18,466m	2:05.3	178	911	19	133
11:00.0	21,097m	2:05.4	177	910	19	133

[p_b82]

missed my row slot last night as I was working until midnight (having started at 9am but had a 2hr break for supper and eye resting at 7pm). did some more work 7am this morning after a rough night's sleep, had a nap and then we made some decisions at 10am to just come back to it later tonight (and then get up early tomorrow to finish things off - hopefully; Doing a cloud migration, moving a client from one azure cloud to another as we were sold off last year)

Intention was 15k via realtime (so no easy mental goalposts)- been a while since I've done any proper volume - at whatever pace and rate it ended up at.

Head to break it into two though - right leg went from slightly cramped to completely numb and I couldn't stand on it when I got off - Stretched it out, readjusted my seat pads - spent more time getting my sit bones in the holes "better" and cracked on again. 2nd stint felt so much better; horribly sweaty again though...

Time Meters Pace Watts Cal/Hr S/M
38:10.2 8,419m 2:16.0 139 778 19 169
5:00.0 1,104m 2:15.8 140 780 19 154
10:00.0 1,111m 2:15.0 142 789 19 167
15:00.0 1,123m 2:13.5 147 805 19 170
20:00.0 1,114m 2:14.6 143 793 20 173
25:00.0 1,106m 2:15.6 140 782 20 173
30:00.0 1,101m 2:16.2 138 776 21 173
35:00.0 1,083m 2:18.5 132 753 21 175
38:10.1 677m 2:20.3 126 735 20 169

Time Meters Pace Watts Cal/Hr S/M
29:27.5 6,517m 2:15.6 140 783 21 169
5:00.0 1,082m 2:18.6 131 752 21 159
10:00.0 1,106m 2:15.6 140 782 21 166
15:00.0 1,108m 2:15.3 141 785 21 170
20:00.0 1,110m 2:15.1 142 788 22 171
25:00.0 1,113m 2:14.7 143 792 22 173
29:27.5 997m 2:14.1 145 798 21 175

[alex9026]

Looking at your HR, I can clearly see why you think steady stating 4x2k 1MR is much better than a straight 8k—your HR goes through the roof for what you call a steady state session. I saw your MHR = 179 (Nov interval), and assuming your RHR = 65, using HRR and the Free Spirits rowing calculator, you would be in the top range of AT. No wonder.

I suggest for true steady state sessions, you slow the pace down, perhaps ~2:32 (100W) so you can keep the HR at least below the top UT1.

Anyways, Wk 5 Day 3 of the BPP. Maybe I should get used to different stroke rates. Anyways, did it on PM4 so didn't have much available.

Code: Select all

Time	Meters	Pace	S/M
34:04.0	7,000m	2:26.0	20	
6:48.6	1,400m	2:25.9	20	
6:49.2	1,400m	2:26.1	20	
6:48.8	1,400m	2:26.0	20	
6:48.9	1,400m	2:26.0	20	
6:48.6	1,400m	2:25.9	20

Stabilized at ~155 HR and then drifted to avg. low 160s HR. Top UT2 to borderline UT2/UT1.

If I had split this up into 4*2k 1mr it wouldn't have felt significantly easier.

Any further consideration on the suggestions of ditching the HRM for a while? And row on feel/perceived effort?

[alex9026]

17:33.9 5,000m 1:45.3 299 1329 25
3:31.5 1,000m 1:45.7 296 1318 26
3:31.2 2,000m 1:45.6 297 1322 25
3:32.4 3,000m 1:46.2 292 1305 25
3:32.8 4,000m 1:46.4 291 1300 25
3:26.0 5,000m 1:43.0 320 1402 25

I should be happy with this. I just wanted a comfortably hard 5k today and it felt exactly like that, not ball busting, but not easy. Had I realised I was a PB there for the taking I'd have wound up the finish a few hundred metres sooner. Oh well, heading in the right direction.

[Sakly]

17:33.9 5,000m 1:45.3 299 1329 25
3:31.5 1,000m 1:45.7 296 1318 26
3:31.2 2,000m 1:45.6 297 1322 25
3:32.4 3,000m 1:46.2 292 1305 25
3:32.8 4,000m 1:46.4 291 1300 25
3:26.0 5,000m 1:43.0 320 1402 25

I should be happy with this. I just wanted a comfortably hard 5k today and it felt exactly like that, not ball busting, but not easy. Had I realised I was a PB there for the taking I'd have wound up the finish a few hundred metres sooner. Oh well, heading in the right direction.

Right. Be happy and take your time. No hurry with a new PB

[alex9026]

Right. Be happy and take your time. No hurry with a new PB

Absolutely, but they tend to happen when I least expect it tbh, in my head I was thinking 17:31, only now I noticed it's 17:27, so I can disregard it for now!

[Sakly]

Right. Be happy and take your time. No hurry with a new PB

Absolutely, but they tend to happen when I least expect it tbh, in my head I was thinking 17:31, only now I noticed it's 17:27, so I can disregard it for now!

Oh, right. To get these additional 7s the last k would have been torturous

[Dangerscouse]

17:33.9 5,000m 1:45.3 299 1329 25
3:31.5 1,000m 1:45.7 296 1318 26
3:31.2 2,000m 1:45.6 297 1322 25
3:32.4 3,000m 1:46.2 292 1305 25
3:32.8 4,000m 1:46.4 291 1300 25
3:26.0 5,000m 1:43.0 320 1402 25

I should be happy with this. I just wanted a comfortably hard 5k today and it felt exactly like that, not ball busting, but not easy. Had I realised I was a PB there for the taking I'd have wound up the finish a few hundred metres sooner. Oh well, heading in the right direction.

That's still a really solid result at r25

[MPx]

... actually my 500 is *significantly* better than my other bests in my C2 ranking percentile.

Sorry Peter my bad. I see you posting nearly all long stuff, very rarely even intervals let alone short, so mistakenly put you into the aerobic camp. But my point really was about those of you who are more distance oriented don't see the same pace drop off that I do as distances/times increase. Your (signature) pace for 5k;6k;30min;10k only vary from 2:04.2 to 2:06.6 - very little difference at under 2%, whereas I'm at least double that... Instead of 5s, Paul's law is closer to 7s for me, and I suspect closer to 3s for Sascha.

[Jbrown1215]

17:33.9 5,000m 1:45.3 299 1329 25
3:31.5 1,000m 1:45.7 296 1318 26
3:31.2 2,000m 1:45.6 297 1322 25
3:32.4 3,000m 1:46.2 292 1305 25
3:32.8 4,000m 1:46.4 291 1300 25
3:26.0 5,000m 1:43.0 320 1402 25

I should be happy with this. I just wanted a comfortably hard 5k today and it felt exactly like that, not ball busting, but not easy. Had I realised I was a PB there for the taking I'd have wound up the finish a few hundred metres sooner. Oh well, heading in the right direction.

Great result! PBs or near-PBs often happen when you're least expecting them to, and I actually think the lack of expectation creates a low-pressure environment that allows for less tension, more relaxation, and better performance. Or at least that's the case for me....

The fact that you were able to bang this out at r25 suggests that with a bit more mid-distance rate work you could be comfortably under 17:30 and smashing your PB. Your steady state sessions suggest you've got the base fitness to support an r27 or r28 5k, so it's just a matter of practice, practice, practice. Not to take away from a great row though; well done!