What Training Have You Done Today?

[alex9026]

It might be different for you, but for me at least, there's a notable difference between r25 and r29 for a 5k, so hopefully there's some free pace there for you.

As Vince Lombardi said, "fatigue makes cowards of us all", so the fact that you're able to do these type of sessions is even more impressive. I know that the occasional bad sleep or short patch of bad sleeping can be manageable, but when it becomes chronic I have a lot of respect for people that can still battle through it.

I'm certainly hopeful of that! Persistence should get me there.

It's a difficult one to assess really, I recognise people live with this 24/7, I couldn't comprehend coping with that, I go through a cycle every 7-10 days. Exercise is a coping mechanism and some days, a little 20 mins blast like this is sufficient:

9:11.3 3,000m 1:31.8 451 1852 36
0:47.1 250m 1:34.2 419 1741 36
r: 0:45 79m
0:46.7 250m 1:33.4 430 1778 35
r: 0:45 104m
0:46.5 250m 1:33.0 435 1797 35
r: 0:45 90m
0:46.3 250m 1:32.6 441 1817 35
r: 0:45 78m
0:46.2 250m 1:32.4 444 1826 36
r: 0:45 72m
0:46.0 250m 1:32.0 449 1846 37
r: 0:45 39m
0:46.0 250m 1:32.0 449 1846 37
r: 0:45 39m
0:45.9 250m 1:31.8 452 1857 37
r: 0:45 41m
0:46.0 250m 1:32.0 449 1846 35
r: 0:45 48m
0:45.5 250m 1:31.0 464 1898 37
r: 0:45 77m
0:45.3 250m 1:30.6 471 1919 37
r: 0:45 75m
0:43.8 250m 1:27.6 521 2091 42
r: 0:45 25m
r767m

Concept WOD 12x250/0:45. Started off a little conservative as I only really have a recent 10x250/1:00 to base it off.

[Sakly]

Actually I planned to have another long rowing session today, but after yesterday's session I got a sore throat again (my daughter is ill again for the 3rd time in a row, started on Friday coughing again with headache), so had a hot bath after my row and ditched the plans for today. Feeling better since waking up, but still sore muscles, so a session wouldn't make sense anyway.
Had a short bicycle drive (~13k) to the election office, nice weather today so enjoyed that

[Dangerscouse]

I had to take yesterday as a rest day, partly due to fatigue and partly due to a hangover from a great day with mates.

I had a play around with spm just to see how I'd react, but this felt fairly good.

59:45.6 15,000m 1:59.5 205 1005 20 134
7:29.8 1,875m 1:59.9 203 998 20 127
7:27.8 3,750m 1:59.4 206 1007 20 130
7:28.8 5,625m 1:59.6 204 1002 19 132
7:29.0 7,500m 1:59.7 204 1001 19 136
7:28.9 9,375m 1:59.7 204 1002 20 135
7:29.0 11,250m 1:59.7 204 1001 20 137
7:26.4 13,125m 1:59.0 207 1014 22 138
7:25.9 15,000m 1:58.9 208 1016 22 139

[KeithT]

Decent weekend of training but 2 weeks out from World Indoor Sprints I am doubting my goal. I had thought I still had sub 3:00 in me but based on training results I don't think I have it. I still seem to be stuck on everything being about 2 seconds per 500 off my best. So, I am thinking I may be more in the 3:01-3:02 range....I will give it my best to break 3:00 but not expecting it - not being negative just know where I am.

Speaking of competitions, I looked all over trying to find results from the World Rowing Championships for the Masters categories and don't see them. I see all the Open, Para and Relay races but nothing for masters - am I missing something?

[Dangerscouse]

So, I am thinking I may be more in the 3:01-3:02 range....I will give it my best to break 3:00 but not expecting it - not being negative just know where I am.

That's still a very enviable result. Tbh, taking off the pressure might be what makes you go sub three.

[alex9026]

30:00.0 8,166m 1:50.2 261 1199 21
10:00.0 2,687m 1:51.6 251 1165 21
10:00.0 2,707m 1:50.8 257 1184 21
10:00.0 2,772m 1:48.2 276 1250 21

3x10:00/2:00. Should be capable of a 1:50 30r20 on a good day, just need the right headspace for the inevitable doubts that will creep in 10-15mins from the finish...

[alex9026]

Decent weekend of training but 2 weeks out from World Indoor Sprints I am doubting my goal. I had thought I still had sub 3:00 in me but based on training results I don't think I have it. I still seem to be stuck on everything being about 2 seconds per 500 off my best. So, I am thinking I may be more in the 3:01-3:02 range....I will give it my best to break 3:00 but not expecting it - not being negative just know where I am.

Best of luck Keith, as Stu says, sometimes that release of expectation can play in your favour.

[nick rockliff]

Did a 10k r22 to start the week

Time Meters Pace Watts Cal/Hr S/M
40:00.0 10,000m 2:00.0 203 997 22 136
4:00.0 1,000m 2:00.0 203 997 22 123
4:00.1 2,000m 2:00.0 202 996 22 127
4:00.0 3,000m 2:00.0 203 997 22 131
4:00.0 4,000m 2:00.0 203 997 22 133
4:00.0 5,000m 2:00.0 203 997 22 137
4:00.0 6,000m 2:00.0 203 997 22 139
4:00.0 7,000m 2:00.0 203 997 22 141
4:00.1 8,000m 2:00.0 202 996 22 142
3:59.9 9,000m 1:59.9 203 997 22 144
3:59.9 10,000m 1:59.9 203 997 22 144

[Dangerscouse]

30:00.0 8,166m 1:50.2 261 1199 21
10:00.0 2,687m 1:51.6 251 1165 21
10:00.0 2,707m 1:50.8 257 1184 21
10:00.0 2,772m 1:48.2 276 1250 21

3x10:00/2:00. Should be capable of a 1:50 30r20 on a good day, just need the right headspace for the inevitable doubts that will creep in 10-15mins from the finish...

I have no doubt you can do a sub 1:50. If I can, you certainly can. I'd expect you to get low 1:49s or lower as the only thing that's stopping you is you

[Jbrown1215]

Tackled Sunday's C2 WOD of 12x250m/0:45r. Need to check out the WOD more often as this was a great speed session. Pretty rough at 1:1 rest:work!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
8:35.5	3,000m	1:25.9	552	2199	41
0:42.8	250m	1:25.6	558	2220	42
r: 0:45	131m					
0:42.6	250m	1:25.2	566	2247	41
r: 0:45	126m					
0:42.9	250m	1:25.8	554	2207	41
r: 0:45	127m					
0:42.9	250m	1:25.8	554	2207	41
r: 0:45	117m					
0:42.9	250m	1:25.8	554	2207	41
r: 0:45	119m					
0:42.8	250m	1:25.6	558	2220	41
r: 0:45	104m					
0:42.9	250m	1:25.8	554	2207	41
r: 0:45	111m					
0:42.9	250m	1:25.8	554	2207	41
r: 0:45	109m					
0:42.9	250m	1:25.8	554	2207	42
r: 0:45	96m					
0:43.6	250m	1:27.2	528	2116	40
r: 0:45	86m					
0:43.3	250m	1:26.6	539	2154	43
r: 0:45	94m					
0:42.9	250m	1:25.8	554	2207	42
r: 0:45	68m					
r1,288m	

Followed it up with 10k UT2:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
39:45.3	10,000m	1:59.2	206	1010	20	134
8:00.5	2,000m	2:00.1	202	994	20	137
7:59.8	4,000m	1:59.9	203	997	20	135
7:58.4	6,000m	1:59.6	205	1004	20	134
7:55.4	8,000m	1:58.8	208	1017	20	133
7:51.3	10,000m	1:57.8	214	1036	21	131

This wrapped up the first >100k total mileage week I've done in some time. Overall a great week of training with a PB thrown in there. On to the next!

[nick rockliff]

30:00.0 8,166m 1:50.2 261 1199 21
10:00.0 2,687m 1:51.6 251 1165 21
10:00.0 2,707m 1:50.8 257 1184 21
10:00.0 2,772m 1:48.2 276 1250 21

3x10:00/2:00. Should be capable of a 1:50 30r20 on a good day, just need the right headspace for the inevitable doubts that will creep in 10-15mins from the finish...

With your recent 2k, doing a 1:50 30r20 should not be a problem for you. They do need some prep work though, like any other time/distance pieces. It's very hard to just do something out of the blue without prior markers.

[Jbrown1215]

My staple 20k today. Have been working my way through some true crime podcasts recently during these sessions - quite enjoyable.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:17:54.8	20,000m	1:56.8	219	1054	21	128
15:32.6	4,000m	1:56.5	221	1060	21	127
15:36.0	8,000m	1:57.0	219	1052	21	128
15:35.5	12,000m	1:56.9	219	1053	21	129
15:34.8	16,000m	1:56.8	219	1054	21	129
15:35.9	20,000m	1:56.9	219	1052	21	130

[dmuskett]

Set out to do a 10k at 2:30. First row longer than 8k, first row without stopping longer than 7k. Wanted to do it at 18 SPM but just wasn't working.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
49:59.6	10,000m	2:29.9	104	657	19	142
4:59.9	1,000m	2:29.9	104	657	19	127
4:59.9	2,000m	2:29.9	104	657	18	137
5:00.1	3,000m	2:30.0	104	656	18	135
5:00.0	4,000m	2:30.0	104	656	19	141
4:59.9	5,000m	2:29.9	104	657	19	145
4:59.9	6,000m	2:29.9	104	657	19	144
5:00.0	7,000m	2:30.0	104	656	19	145
4:59.9	8,000m	2:29.9	104	657	19	150
5:00.0	9,000m	2:30.0	104	656	20	150
5:00.2	10,000m	2:30.1	103	656	20	150

Definitely HR drift but it ain't like I'm a lean trained machine yet. Enjoyed the row which is the important part.

[Jbrown1215]

Enjoyed the row which is the important part.

Absolutely. If we're not enjoying the journey and at least some of our workouts (acknowledging that a big part of getting faster/stronger/better in this sport involves repeatedly subjecting ourselves to abject suffering), it won't stick. Well done!

[Dangerscouse]

Set out to do a 10k at 2:30. First row longer than 8k, first row without stopping longer than 7k. Wanted to do it at 18 SPM but just wasn't working.

That's a big increase from 7k so I'm not surprised that you had to slightly increase the stroke rate