What Training Have You Done Today?

[Dangerscouse]

1:00:00.0 15,335m 1:57.3 216 1044 22 137
30:00.0 7,379m 2:01.9 193 963 20 127
r: 2:00 216m
20:00.0 5,186m 1:55.6 226 1077 24 144
r: 2:00 29m
10:00.0 2,769m 1:48.3 275 1247 28 158
r245m

Part of me knew it was a bad idea to go too hard, but then part of me wanted to do something a bit too hard, so I settled for an old favourite.

The 30 felt relatively tough but it did seem to ease up as I progressed, but we'll see tomorrow if it was a bad idea or not.

[alex9026]

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

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.

Thanks gents, you're both right. I think I'm setting markers for distances across the board at present, without really focusing on anything specific. Which isn't necessarily a bad thing, I can't help but admire those Erg'ers who are strong across all distances of 2k and above (not to diminish anything below it, I just find those distances to be a separate entity the genetically fast twitched and stupidly strong focus on).

1:00:00.0 15,335m 1:57.3 216 1044 22 137
30:00.0 7,379m 2:01.9 193 963 20 127
r: 2:00 216m
20:00.0 5,186m 1:55.6 226 1077 24 144
r: 2:00 29m
10:00.0 2,769m 1:48.3 275 1247 28 158
r245m

Part of me knew it was a bad idea to go too hard, but then part of me wanted to do something a bit too hard, so I settled for an old favourite.

The 30 felt relatively tough but it did seem to ease up as I progressed, but we'll see tomorrow if it was a bad idea or not.

Nice work, a favourite session of mine, too.

[alex9026]

0:49.1 300m 1:21.8 639 2498 51
0:16.3 100m 1:21.5 647 2525 55
0:16.1 200m 1:20.5 671 2609 48
0:16.6 300m 1:23.0 612 2406 51

CTC (unaffiliated) to warm up. I've gone 1:21 flat for this in the past, think my DF of 190 was too high. First pull felt like somebody held a brake to the flywheel.

22:08.5 6,400m 1:43.7 313 1377 26
2:50.4 800m 1:46.5 290 1297 25
2:49.2 800m 1:45.7 296 1318 26
2:48.2 800m 1:45.1 301 1336 26
2:47.3 800m 1:44.5 306 1353 26
2:46.6 800m 1:44.1 310 1366 27
2:45.7 800m 1:43.5 315 1384 27
2:44.7 800m 1:42.9 321 1404 27
2:36.2 800m 1:37.6 376 1594 30

8x800/2:30 steady going until the last rep, which I negative split on without going to the well.

[nick rockliff]

Same as yesterday with a 10k r22

Time Meters Pace Watts Cal/Hr S/M
39:59.4 10,000m 1:59.9 203 997 22 134
4:00.0 1,000m 2:00.0 203 997 22 121
3:59.9 2,000m 1:59.9 203 997 22 127
3:59.9 3,000m 1:59.9 203 997 22 131
4:00.0 4,000m 2:00.0 203 997 22 134
3:59.9 5,000m 1:59.9 203 997 22 135
3:59.9 6,000m 1:59.9 203 997 22 136
4:00.0 7,000m 2:00.0 203 997 22 138
3:59.9 8,000m 1:59.9 203 997 22 140
4:00.0 9,000m 2:00.0 203 997 22 144
4:00.0 10,000m 2:00.0 203 997 22 143

[IronMike]

Good couple of days. Rowed the WOD on Sunday.

Time Meters Pace Watts Cal/Hr S/M
14:35.0 3,000m 2:25.8 113 688 34
1:16.5 250m 2:33.0 98 636 35
r: 0:45 97m
1:11.1 250m 2:22.2 122 718 35
r: 0:45 86m
1:10.3 250m 2:20.6 126 733 38
r: 0:45 79m
1:12.6 250m 2:25.2 114 693 36
r: 0:45 60m
1:11.1 250m 2:22.2 122 718 38
r: 0:45 63m
1:13.1 250m 2:26.2 112 685 35
r: 0:45 68m
1:13.9 250m 2:27.8 108 673 33
r: 0:45 62m
1:15.6 250m 2:31.2 101 648 33
r: 0:45 63m
1:11.7 250m 2:23.4 119 708 35
r: 0:45 72m
1:15.0 250m 2:30.0 104 656 34
r: 0:45 57m
1:13.0 250m 2:26.0 112 687 34
r: 0:45 60m
1:11.2 250m 2:22.4 121 717 33
r: 0:45 73m

Yesterday lifted. And today did just 3500 aiming for 25 s/m

Time Meters Pace Watts Cal/Hr S/M
23:09.5 3,500m 3:18.5 45 454 26
4:37.8 700m 3:18.4 45 454 26
4:40.9 1,400m 3:20.6 43 449 26
4:36.8 2,100m 3:17.7 45 455 26
4:36.5 2,800m 3:17.5 45 456 26
4:37.5 3,500m 3:18.2 45 454 26

Really enjoying this rowing thing.

[Dangerscouse]

Very occasionally I like to do this sort of session. I didn't set my alarm and it was all based on if I woke up, I'd train. If I didn't, I obviously needed the rest.

I think I've also contradicted myself by averaging r15. I'm fairly sure I have said previously I never train below r16.

45:22.1 10,000m 2:16.1 139 777 15 106
5:38.8 1,250m 2:15.5 141 783 16 106
5:39.9 2,500m 2:15.9 139 779 16 106
5:39.5 3,750m 2:15.8 140 780 16 104
5:39.4 5,000m 2:15.7 140 781 15 108
5:40.2 6,250m 2:16.0 139 778 16 106
5:42.6 7,500m 2:17.0 136 768 15 106
5:42.2 8,750m 2:16.8 136 769 15 106
5:39.4 10,000m 2:15.7 140 781 16 110

[KeithT]

Very occasionally I like to do this sort of session. I didn't set my alarm and it was all based on if I woke up, I'd train. If I didn't, I obviously needed the rest.

I think I've also contradicted myself by averaging r15. I'm fairly sure I have said previously I never train below r16.

45:22.1 10,000m 2:16.1 139 777 15 106
5:38.8 1,250m 2:15.5 141 783 16 106
5:39.9 2,500m 2:15.9 139 779 16 106
5:39.5 3,750m 2:15.8 140 780 16 104
5:39.4 5,000m 2:15.7 140 781 15 108
5:40.2 6,250m 2:16.0 139 778 16 106
5:42.6 7,500m 2:17.0 136 768 15 106
5:42.2 8,750m 2:16.8 136 769 15 106
5:39.4 10,000m 2:15.7 140 781 16 110

I did similar a little over a week ago where I did 16 SPM for 15K. It was "interesting" - cardio wise felt fairly easy but I didn't wear HRM. If I had to guess I would say HR was at SS range but my pace was prob too fast (2:07) for the purpose. If I do again will go at 15 SPM and slower pace.

[PleaseLockIn]

Good couple of days. Rowed the WOD on Sunday.

Time Meters Pace Watts Cal/Hr S/M
14:35.0 3,000m 2:25.8 113 688 34
1:16.5 250m 2:33.0 98 636 35
r: 0:45 97m
1:11.1 250m 2:22.2 122 718 35
r: 0:45 86m
1:10.3 250m 2:20.6 126 733 38
r: 0:45 79m
1:12.6 250m 2:25.2 114 693 36
r: 0:45 60m
1:11.1 250m 2:22.2 122 718 38
r: 0:45 63m
1:13.1 250m 2:26.2 112 685 35
r: 0:45 68m
1:13.9 250m 2:27.8 108 673 33
r: 0:45 62m
1:15.6 250m 2:31.2 101 648 33
r: 0:45 63m
1:11.7 250m 2:23.4 119 708 35
r: 0:45 72m
1:15.0 250m 2:30.0 104 656 34
r: 0:45 57m
1:13.0 250m 2:26.0 112 687 34
r: 0:45 60m
1:11.2 250m 2:22.4 121 717 33
r: 0:45 73m

Yesterday lifted. And today did just 3500 aiming for 25 s/m

Time Meters Pace Watts Cal/Hr S/M
23:09.5 3,500m 3:18.5 45 454 26
4:37.8 700m 3:18.4 45 454 26
4:40.9 1,400m 3:20.6 43 449 26
4:36.8 2,100m 3:17.7 45 455 26
4:36.5 2,800m 3:17.5 45 456 26
4:37.5 3,500m 3:18.2 45 454 26

Really enjoying this rowing thing.

I suggest looking at the mirror, recording the technique, and perhaps posting it here. Considering your fitness and your lifts, you ought to be a lot faster. Something is probably not right. If you get it right, you should be able to have a UT2 faster than 2:30 at least considering your fitness. And 250m for that many around 1:40 or so.

Eventually you should get the S/M for steady state down to 20 (18-20) and keep it in your UT2 HR. For 250m your stroke rate is not great but the power... I think you gotta train.

Today I lifted. 90kg* 7 deadlift, 90kg * 8 deadlift, to full though the descent was quite quick. 30kg*8 OHP, not bad. I should be overhead pressing half my bodyweight for many reps soon, and quickly I should be deadlifting 2 plates (~100kg).

25KG*10 false grip lat pulldowns followed by 60kg*5 lat pulldowns. 15kg*2 hammer curls, 15kg * 3 wrist curls, 5kg*5 tricep extension 1 arm, 2 sets.

Minimalist in time, yet intense and decent session.

[dmuskett]

Didn't have time for a longer row this morning, and this evening I am stuck in board meetings, so I decided to do a 5k and see what kind of improvement I've made. My prior PB was 23:15.7 at a 2:19 pace. I don't think I was being aggressive for that one.

Decided to set out to pull a 22 SPM at 2:18 5k, with plans to speed up the last bit depending on how I was feeling. Haven't done anything like this in a while.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
22:28.5	5,000m	2:14.8	143	791	22	163
4:29.4	1,000m	2:14.7	143	792	23	151
4:32.2	2,000m	2:16.1	139	777	23	158
4:33.3	3,000m	2:16.6	137	772	23	162
4:32.2	4,000m	2:16.1	139	777	23	166
4:21.5	5,000m	2:10.7	157	838	22	178

Dropped about 47 seconds from my prior best 5k - definitely finding some newbie gains! I think I could improve on this a bit, definitely underestimated my fitness at the start. The first split I absolutely struggled to find anything close to a 2:18 at 22. I've been doing all my rowing at 2:25-2:30 lately., and have never really done anything at that rate before. I never got to 2:18, but I was able to pull pretty consistently at 2:15-2:17 in the remaining splits. In the last few weeks I have been making an effort to get some higher stroke work in on the longer stuff, and I definitely noticed that today. The last split I ended up doing the last ~400m at about a 2:05 with a 21 SPM. I'm pretty confident that my HR max is around 180, so I got near at the end. Definitely a number I could beat if I went at it, and at some point I'm going to have to start looking at 26-28 SPM stuff. Happy that I was able to maximize what little time I had with the rower today.

[nick rockliff]

Only time for a 30r24 this evening

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,767m 1:55.8 225 1074 24 140
5:00.0 1,295m 1:55.8 225 1075 24 132
10:00.0 1,294m 1:55.9 225 1073 24 138
15:00.0 1,295m 1:55.8 225 1075 24 141
20:00.0 1,295m 1:55.8 225 1075 24 143
25:00.0 1,295m 1:55.8 225 1075 24 145
30:00.0 1,295m 1:55.8 225 1075 24 146

[MPx]

Dropped about 47 seconds from my prior best 5k ...

This is obviously a great result - well done. I see you stuck to r23. That's a good rate for background training, but pretty low for a TT. Would be worth seeing how it feels for you rating up. r28 should be manageabe for 5k and some of us rate a little higher than that when going for a PB. But if you've not done any other r28 work it'll come as a shock, so try it with shorter intervals first.

[IronMike]

Really enjoying this rowing thing.

I suggest looking at the mirror, recording the technique, and perhaps posting it here. Considering your fitness and your lifts, you ought to be a lot faster. Something is probably not right. If you get it right, you should be able to have a UT2 faster than 2:30 at least considering your fitness. And 250m for that many around 1:40 or so.

Eventually you should get the S/M for steady state down to 20 (18-20) and keep it in your UT2 HR. For 250m your stroke rate is not great but the power... I think you gotta train.

Thanks PLI, as always, but I need some education.

I can go faster. I have gone faster. In the mid-30s s/m. 2:20/500-ish. I'm not sure how I slow down my stroke rate but go faster. What is UT2? I'm not sure what I'm doing wrong. I've watched the videos online and I think I'm doing the technique correctly...

I'll see how I can record myself. I can set up my phone next to me since ErgData goes to the PM5 anyway. But then I'll need to do research to figure out how to load the video here. I still can't load my pictures from my last adventure race, despite starting an imgur account. Sorry, not being stupid. I've figured this out in other forums (from previous sports I've since dropped), but can't seem to here.

[Jbrown1215]

CTC done today for Sub7IRC; better late than never:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
0:46.0	300m	1:16.6	777	2973	50
0:15.4	100m	1:17.0	767	2938	55
0:15.2	200m	1:16.0	797	3044	47
0:15.5	300m	1:17.5	752	2887	50

A better score than I honestly thought I was capable of. Anything 500m or less still feels incredibly awkward and foreign to me, but no doubt more work on sprints like this (in interval format) would be excellent speed/power development.

10k Zone 2 ~10 minutes after the CTC:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
38:54.3	10,000m	1:56.7	220	1057	21
7:47.2	2,000m	1:56.8	220	1055	21
7:47.1	4,000m	1:56.7	220	1056	21
7:46.4	6,000m	1:56.6	221	1059	21
7:46.5	8,000m	1:56.6	221	1059	21
7:47.0	10,000m	1:56.7	220	1056	21

[iain]

Dropped about 47 seconds from my prior best 5k ...

This is obviously a great result - well done. I see you stuck to r23. That's a good rate for background training, but pretty low for a TT. Would be worth seeing how it feels for you rating up. r28 should be manageabe for 5k and some of us rate a little higher than that when going for a PB. But if you've not done any other r28 work it'll come as a shock, so try it with shorter intervals first.

I would agree when you are used to rating higher for longer, but think that 20 - 28 in one go would have proven too much. There is variation in optimal stroke rate as broadly higher stroke rates require greater CV fitness while higher work per stroke requires greater strength (as well as the difference due to length of stroke due to our dimensions).

What I would say is that you should always aim to push up rating as you approach the end. Unless you are gasping say the last 1k of a 5k should be achievable, with the final 200m all out (well into 30's at least). Really positive that you could lower the pace that much at so low a rate, clearly there is more there to be had when you have another go! Maybe R23 start next time! As you said work to do getting your rating up, but great to know that there will be significant pace gains when you do so (as long as your stroke remains strong. Unfortunately many of us find that initially CV is limiting before we can maintain our "stronger stroke" at more normal ratings for TTs!

[iain]

Really enjoying this rowing thing.I suggest looking at the mirror, recording the technique, and perhaps posting it here. Considering your fitness and your lifts, you ought to be a lot faster. Something is probably not right. If you get it right, you should be able to have a UT2 faster than 2:30 at least considering your fitness. And 250m for that many around 1:40 or so.

Eventually you should get the S/M for steady state down to 20 (18-20) and keep it in your UT2 HR. For 250m your stroke rate is not great but the power... I think you gotta train.

I can go faster. I have gone faster. In the mid-30s s/m. 2:20/500-ish. I'm not sure how I slow down my stroke rate but go faster. What is UT2? I'm not sure what I'm doing wrong. I've watched the videos online and I think I'm doing the technique correctly...

Stroke rate is primarily about how fast we go back up the slide to the catch. The pace is determined by how fast we drive down the slide after the catch. For most rowing you are aiming to go back up the slide slower than you came down it despite not being under load. This should not require significant effort (sprints excluded) which is why we call it recovery. Rowing requires all the power to be generated in typically 1/3 of the time so the effort level (peak force) is much higher than in steady power application sports like cycling. As we have plenty of recovery we can push harder with the drive more like a deadlift. You wouldn't dream of lowering a weight using a significant proportion of the effort used in lifting it and rowing is similar (although with far more reps!).

UT2 is where we can maintain our HR at a similar level for >1hr. Not sure of the applicability for people in the earlier stages of building CV fitness! Also difficult to achieve on the rower due to dehydration leading to CV drift. It is where you should be for "recovery rows" when rowing fatigued and for most rows that are longer than your norm. IIRC these are the only rows that lead to significant adaption to using fat at higher rates. More broadly they stimulate many of the long term base fitness adaptions without unduly fatiguing us. There is a debate about whether for those not training for FM or longer (ie need to utilise fat) 5 or fewer times a week (ie allowing recovery through rest days) can get greater benefits from rowing SS at a higher intensity.