What Training Have You Done Today?

[Dangerscouse]

1:10:45.8 18,000m 1:57.9 213 1034 20 142
8:53.6 2,250m 1:58.5 210 1022 20 128
8:52.7 4,500m 1:58.3 211 1026 20 136
8:52.1 6,750m 1:58.2 212 1028 20 139
8:51.5 9,000m 1:58.1 212 1031 20 142
8:50.1 11,250m 1:57.8 214 1036 20 146
8:49.0 13,500m 1:57.5 215 1041 20 148
8:48.7 15,750m 1:57.4 216 1042 20 152
8:48.1 18,000m 1:57.3 217 1045 20 152

I had far too much work frustration to get out of me to go any slower. I also had the frustration of saying I was going to do the 300m CTC but leaving it too late and just not having anywhere near enough to give it even a half decent attempt yesterday. I hate saying I'll do something and not doing it.

[alex9026]

1:10:45.8 18,000m 1:57.9 213 1034 20 142
8:53.6 2,250m 1:58.5 210 1022 20 128
8:52.7 4,500m 1:58.3 211 1026 20 136
8:52.1 6,750m 1:58.2 212 1028 20 139
8:51.5 9,000m 1:58.1 212 1031 20 142
8:50.1 11,250m 1:57.8 214 1036 20 146
8:49.0 13,500m 1:57.5 215 1041 20 148
8:48.7 15,750m 1:57.4 216 1042 20 152
8:48.1 18,000m 1:57.3 217 1045 20 152

I had far too much work frustration to get out of me to go any slower. I also had the frustration of saying I was going to do the 300m CTC but leaving it too late and just not having anywhere near enough to give it even a half decent attempt yesterday. I hate saying I'll do something and not doing it.

Good piece there Stu. I'm sure if it was 30k rather than 300m you'll have been on board weeks ago

[Dangerscouse]

Good piece there Stu. I'm sure if it was 30k rather than 300m you'll have been on board weeks ago

Hahaha, I can't deny that, but there's definitely something not right atm. Erging is always a form of snakes and ladders, but the drops are happening more frequently and more randomly. The decent sessions are getting better, but the wiped out days are slowly creeping up too. Also, I'm adding muscle, but I feel like I'm getting a bit weaker, or certainly plateauing.

I'm getting older, but it doesn't feel like that's the issue. Possibly diet and specifically allergies, is what I need to really look at.

I've got some enforced days off coming up, so this might help reset the batteries, as I've not had a proper break from regularly erging for a while, and last month would have been my biggest in the past year if I'd rowed yesterday, so that might also be a cumulative issue.

[Dutch]

Three weeks back now and settling into a routine after flu bout. This weeks activities have been:

23/2: 1.2 mile/2.0km run just quicker than walking pace prob ut2/3.
23/2: Cable face pulls 2x12 super set with yates row 1x8-10-12, 36-60-80kg. db curl 1x15 9.5kg.

25/2: Bike erg: Tabata 4x20 sec 10r, dist 782, wats 327, rpm 94, ave/1000 1.37.3, df 78. I had a 5th round in me but legs were dying from setting off too quick in first round. Target is 8 to 10 rounds.

27/2: Leg ext 1x8, leg curl 1x8 superset with squats 1x6-6-12, 46-70-91kg. I have lowered the weight and am going below parallel to full depth for better form and benefit.

28/2: Rowing: time, 15mins, dist 3329, watts 143, spm 19, ave/500 2.14.7, df 110 ut2/3. The target here is to build to a 30 min row.

1/3: 1.6m/2.5km run, slow jog prob ut3. First target is to build the run to 5 km regular. I am really feeling the benefits to the legs with running, strength is building nicely in them. Especially lower legs. I forgot how rewarding running is, being out and running in sunlight is very good.

The idea is to go slowly with everything and not go to mad on any one event at the end of April I will review the plan. My weight is now 87kg i have taken it up from 78 kg in 2 months. But this time is not so much fat on the waistline.I have only gained 2 inches.
Weight training is now more a dorian yates approach with 1 heavy set and good form. I recover much better.
I did try a 2k row to find out where i am at and got to 1600m in 2.05 then just cruised the rest in, so that needs work. I was defeated more mentally in that than anything. It seemed to take forever lol

[dmuskett]

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
55:48.0	10,000m	2:47.4	75	556	17	139
15:48.0	2,000m	3:57.0	26	390	12	134
9:59.8	2,000m	2:29.9	104	657	19	138
10:00.1	2,000m	2:30.0	104	656	19	139
9:59.9	2,000m	2:29.9	104	657	20	140
10:00.2	2,000m	2:30.0	104	656	21	144

Did a 5x2k r1m yesterday but had a phone call I had to take that needed me at the computer in the first interval, which throws it off a bit. With the 1mR I am starting to see less HR drift at that pace.

[Jbrown1215]

My last two Fridays were the Half Marathon and Hour of Power attempts, so in keeping with what seems to be a slightly disturbing trend, I felt I needed yet another long-distance test yesterday, but on my neglected BikeErg instead…

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	RPM	
3:18:16.2	100,000m	1:58.9	208	1015	78	128
39:44.6	20,000m	1:59.2	206	1010	78	124
39:34.0	40,000m	1:58.7	209	1020	79	126
39:35.3	60,000m	1:58.7	209	1019	79	128
39:40.0	80,000m	1:59.0	208	1014	79	129
39:42.4	100,000m	1:59.1	207	1012	79	136

Despite consuming around 2.5 liters of fluids along with a few of my kids’ applesauce pouches along the way, I suspect that dehydration produced the heart rate drift seen in the last split. Otherwise it was fairly low-to-moderate intensity, and I had a good show on the TV to keep my mind occupied. Nice to check this one off the list, and looking forward to getting my C2 pin!

[petererg]

A faster 10k.

Time Meters Pace Watts Cal/Hr S/M
39:48.6 10,008m 1:59.3 206 1008 25 147
7:59.0 2,000m 1:59.7 204 1001 24 147
7:53.8 4,000m 1:58.4 211 1024 25 146
7:54.5 6,000m 1:58.6 210 1021 26 148
7:58.5 8,000m 1:59.6 204 1003 26 149
8:00.3 10,000m 2:00.0 202 995 26 149
0:02.5 10,008m 2:36.2 92 615 0 149

[Sakly]

My last two Fridays were the Half Marathon and Hour of Power attempts, so in keeping with what seems to be a slightly disturbing trend, I felt I needed yet another long-distance test yesterday, but on my neglected BikeErg instead…

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	RPM	
3:18:16.2	100,000m	1:58.9	208	1015	78	128
39:44.6	20,000m	1:59.2	206	1010	78	124
39:34.0	40,000m	1:58.7	209	1020	79	126
39:35.3	60,000m	1:58.7	209	1019	79	128
39:40.0	80,000m	1:59.0	208	1014	79	129
39:42.4	100,000m	1:59.1	207	1012	79	136

Despite consuming around 2.5 liters of fluids along with a few of my kids’ applesauce pouches along the way, I suspect that dehydration produced the heart rate drift seen in the last split. Otherwise it was fairly low-to-moderate intensity, and I had a good show on the TV to keep my mind occupied. Nice to check this one off the list, and looking forward to getting my C2 pin!

No idea of a bike erg, but the time spent alone is worth a "well done"

[Jbrown1215]

My last two Fridays were the Half Marathon and Hour of Power attempts, so in keeping with what seems to be a slightly disturbing trend, I felt I needed yet another long-distance test yesterday, but on my neglected BikeErg instead…

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	RPM	
3:18:16.2	100,000m	1:58.9	208	1015	78	128
39:44.6	20,000m	1:59.2	206	1010	78	124
39:34.0	40,000m	1:58.7	209	1020	79	126
39:35.3	60,000m	1:58.7	209	1019	79	128
39:40.0	80,000m	1:59.0	208	1014	79	129
39:42.4	100,000m	1:59.1	207	1012	79	136

Despite consuming around 2.5 liters of fluids along with a few of my kids’ applesauce pouches along the way, I suspect that dehydration produced the heart rate drift seen in the last split. Otherwise it was fairly low-to-moderate intensity, and I had a good show on the TV to keep my mind occupied. Nice to check this one off the list, and looking forward to getting my C2 pin!

No idea of a bike erg, but the time spent alone is worth a "well done"

With your proclivity for long endurance sessions I would think you’d be all over a Bike Erg. Made by C2, and a superb cross training tool when you need a break from the rower. Check it out!

[Sakly]

My last two Fridays were the Half Marathon and Hour of Power attempts, so in keeping with what seems to be a slightly disturbing trend, I felt I needed yet another long-distance test yesterday, but on my neglected BikeErg instead…

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	RPM	
3:18:16.2	100,000m	1:58.9	208	1015	78	128
39:44.6	20,000m	1:59.2	206	1010	78	124
39:34.0	40,000m	1:58.7	209	1020	79	126
39:35.3	60,000m	1:58.7	209	1019	79	128
39:40.0	80,000m	1:59.0	208	1014	79	129
39:42.4	100,000m	1:59.1	207	1012	79	136

Despite consuming around 2.5 liters of fluids along with a few of my kids’ applesauce pouches along the way, I suspect that dehydration produced the heart rate drift seen in the last split. Otherwise it was fairly low-to-moderate intensity, and I had a good show on the TV to keep my mind occupied. Nice to check this one off the list, and looking forward to getting my C2 pin!

No idea of a bike erg, but the time spent alone is worth a "well done"

With your proclivity for long endurance sessions I would think you’d be all over a Bike Erg. Made by C2, and a superb cross training tool when you need a break from the rower. Check it out!

I have no space left to put another big tool on the floor
In the gym I really like to use the skierg, also great for cross training, but I assume a bike erg is much more comfortable than the skierg for long sessions!

[bassongirl]

December and january were so busy that I could only row five sessions in total. I was determined to get back into proper training in february and managed to squeeze eight sessions in despite one week of holiday. Main sessions were only 30 min long with different intensities due to my shoulder problem.

Yesterday I did my first 40 min session at mid intensity and I am happy to say my shoulder and arm were fine after the session and are still today.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 8,217m 2:26.0 112 686 22 156
4:00.0 802m 2:29.6 104 659 20 142
8:00.0 842m 2:22.5 121 716 24 159
12:00.0 803m 2:29.4 105 660 20 150
16:00.0 837m 2:23.3 119 708 24 159
20:00.0 804m 2:29.2 105 662 20 150
24:00.0 837m 2:23.3 119 708 24 160
28:00.0 802m 2:29.6 104 659 20 158
32:00.0 839m 2:23.0 120 711 24 163
36:00.0 803m 2:29.4 105 660 20 158
40:00.0 849m 2:21.3 124 726 24 169

[Sakly]

December and january were so busy that I could only row five sessions in total. I was determined to get back into proper training in february and managed to squeeze eight sessions in despite one week of holiday. Main sessions were only 30 min long with different intensities due to my shoulder problem.

Yesterday I did my first 40 min session at mid intensity and I am happy to say my shoulder and arm were fine after the session and are still today.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 8,217m 2:26.0 112 686 22 156
4:00.0 802m 2:29.6 104 659 20 142
8:00.0 842m 2:22.5 121 716 24 159
12:00.0 803m 2:29.4 105 660 20 150
16:00.0 837m 2:23.3 119 708 24 159
20:00.0 804m 2:29.2 105 662 20 150
24:00.0 837m 2:23.3 119 708 24 160
28:00.0 802m 2:29.6 104 659 20 158
32:00.0 839m 2:23.0 120 711 24 163
36:00.0 803m 2:29.4 105 660 20 158
40:00.0 849m 2:21.3 124 726 24 169

Sounds great!
Probably incorporate some strength training for your shoulder to stabilize and ensure it stays that way

[petererg]

1hr at low s/m.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,815m 2:10.2 158 844 19 134
10:00.0 2,255m 2:13.0 149 811 19 131
20:00.0 2,292m 2:10.8 156 837 19 133
30:00.0 2,325m 2:09.0 163 860 19 139
40:00.0 2,354m 2:07.4 169 881 20 137
50:00.0 2,288m 2:11.1 155 834 20 136
1:00:00.0 2,302m 2:10.3 158 844 20 129

[p_b82]

December and january were so busy that I could only row five sessions in total. I was determined to get back into proper training in february and managed to squeeze eight sessions in despite one week of holiday. Main sessions were only 30 min long with different intensities due to my shoulder problem.

Yesterday I did my first 40 min session at mid intensity and I am happy to say my shoulder and arm were fine after the session and are still today.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 8,217m 2:26.0 112 686 22 156
4:00.0 802m 2:29.6 104 659 20 142
8:00.0 842m 2:22.5 121 716 24 159
12:00.0 803m 2:29.4 105 660 20 150
16:00.0 837m 2:23.3 119 708 24 159
20:00.0 804m 2:29.2 105 662 20 150
24:00.0 837m 2:23.3 119 708 24 160
28:00.0 802m 2:29.6 104 659 20 158
32:00.0 839m 2:23.0 120 711 24 163
36:00.0 803m 2:29.4 105 660 20 158
40:00.0 849m 2:21.3 124 726 24 169

good to read that things appear to be on the mend for you - Hope it stays that way now too!

[p_b82]

Not erg related but dusted off my walking boots - as It's been wellies down my way for months now - and took myself off for a hike in the nice weather yesterday.

Slight detour/backtrack on a beach coastal path at the end that was not traversable with shoes on - and I was not going to do any paddling at that stage - but got through a 15k hike with ~500m acescent and descent in 4 hours; a loop around Porlock on the edge of Exmoor.

Think I spotted a few good hills in the Quantock's I'd like to take on as well in the not too distant future as I was driving over.

Walking fitness was a lot further off what I thought it would be based on my erg fitness though, so the body is not entirely happy with me today; but I feel refreshed an energised at least having been out and about.