What Training Have You Done Today?

[Sakly]

Did 700M at planned 1K pace over weekend along with other training. I did 250m at 1:32, 250m at 1:31 and 200m at 1:30. Now, how did I feel?.....Well, it was a pretty hard effort. Had this been the actual TT I think I could have prob switched to a sprint and kept 1:30 for a little bit but prob would have faded. My TT plan will be similar to this. Will use first 100m to drive pace down and then settle into 1:32 for 300, 1:31 for 300 and then whatever I have last 300.

Sounds reasonable, good luck!

[p_b82]

Tried a 22min 2:05 split r20 only for the wheels to fall off after 14 mins, after very intense glute pain. I almost gave it up, tried to hold 2:10 but gave up, then finally held ~2:05 for the last bit. *FACEPALM*

https://log.concept2.com/profile/2501432/log/98945114

Embarassing. Why at under 10 minutes did I begin failing? I need mental tips to hold on for the last bit of these kinds of workouts. I didn't even reach 200 HR! While I was working very hard, I wasn't passing out nor failing. One mental slip up can absolutely ruin it!

And from https://log.concept2.com/profile/2501432/log/98781852 I know my MHR is at least 200 (considering I got 199 even with a very long rest between intervals).

Sometimes these days just fall apart for you. Next week I should start at 2:06 and work up if I feel good. *shakes head*

even if we assume your max Hr is 205 (it might be higher, it might not) at ~8min point your Hr is 90%+ max - at that point things will generally feel tough - for me it's around 175/190 - I personally try not to look at my Hr on max efforts as it can become demoralising "I'm not even half way and already I'm at 90% etc etc"

Severe pain however is a warning sign to tell you something is wrong - pinched nerve, pulled muscle etc - and stopping under those sorts of circumstances isn't a "fail" but more a frustration imo.
I reckon you're hitting strength/technique limitations rather than CV side though.

[Nomark]

Tried a 22min 2:05 split r20 only for the wheels to fall off after 14 mins, after very intense glute pain. I almost gave it up, tried to hold 2:10 but gave up, then finally held ~2:05 for the last bit. *FACEPALM*

https://log.concept2.com/profile/2501432/log/98945114

Embarassing. Why at under 10 minutes did I begin failing? I need mental tips to hold on for the last bit of these kinds of workouts. I didn't even reach 200 HR! While I was working very hard, I wasn't passing out nor failing. One mental slip up can absolutely ruin it!

And from https://log.concept2.com/profile/2501432/log/98781852 I know my MHR is at least 200 (considering I got 199 even with a very long rest between intervals).

Sometimes these days just fall apart for you. Next week I should start at 2:06 and work up if I feel good. *shakes head*

You are too hard on yourself. At r20 it's more strength than cardio so your HR won't max out.

You should see this as a good step in your training plan and another good baseline. Unless it was an off day, this looks like your peak right now, 15 minutes at 2:05. Maybe you could do 30 minutes at 2:10 and 5-10 minutes at 2:00? So you just need to raise all those times week by week and you'll get to your goal in 6 months. 22 minutes was too long, so next week add on 30 seconds.

[nick rockliff]

Took a few days off the erg last week. So just a 30r20 to start the month.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,319 2:02.9 188 947 20 129
5:00.0 1,220 2:02.9 188 948 20 123
10:00.0 1,219 2:03.0 188 946 20 125
15:00.0 1,220 2:02.9 188 948 20 128
20:00.0 1,220 2:02.9 188 948 20 132
25:00.0 1,220 2:02.9 188 948 20 135
30:00.0 1,220 2:02.9 188 948 20 135

[alex9026]

I could have finished, whether I should have is another question, as it wasn't theoretically a good day, but it was a good 18k and indicator of where I currently am.

It's another solid 18k in the bank.

Did 700M at planned 1K pace over weekend along with other training. I did 250m at 1:32, 250m at 1:31 and 200m at 1:30. Now, how did I feel?.....Well, it was a pretty hard effort. Had this been the actual TT I think I could have prob switched to a sprint and kept 1:30 for a little bit but prob would have faded. My TT plan will be similar to this. Will use first 100m to drive pace down and then settle into 1:32 for 300, 1:31 for 300 and then whatever I have last 300.

Sounds a reasonable approach, it's long enough to settle in to a target pace. Good luck, looking forward to seeing your result.

Rating seems appropriate for the pace to me.

I think so. Over the coming weeks hopeful of trading rate for a little extra pace.

[Dangerscouse]

Did 700M at planned 1K pace over weekend along with other training. I did 250m at 1:32, 250m at 1:31 and 200m at 1:30. Now, how did I feel?.....Well, it was a pretty hard effort. Had this been the actual TT I think I could have prob switched to a sprint and kept 1:30 for a little bit but prob would have faded. My TT plan will be similar to this. Will use first 100m to drive pace down and then settle into 1:32 for 300, 1:31 for 300 and then whatever I have last 300.

Good plan and good luck

[Dangerscouse]

It's another solid 18k in the bank.

I know that there's a benefit to it, but it was based on the wrong type of decision. All of these great results from others have got my ego wanting to get involved, which is a poor basis for progression.

I need to be more measured and disciplined, as I do seem to be making decent progress in general. Having said that I'm terribly self-critical, so sometimes I also need to stop being so hard on myself.

[p_b82]

Wasn't sure how this would feel - yesterday I had some aches in some atypical places, and rowing might not have been a good idea, so popped in 20mins. (got a bi raw patch for a blister than formed under the glue of a plaster I put on over a different blister - wasn't even aware it was there, until I took the paster off and left a big red stinging circle before I showered.

Anyway - no issues with body, so ended up cranking up the pace steadily - probably could have done another split with the RPE at the end.

Time Meters Pace Watts Cal/Hr S/M
20:00.0 4,735 2:06.7 172 892 22
4:00.0 913 2:11.4 154 830 22
8:00.0 936 2:08.2 166 871 22
12:00.0 952 2:06.0 175 901 23
16:00.0 958 2:05.2 178 912 23
20:00.0 977 2:02.8 189 950 23

[Sakly]

Tried a gym session with a 10min rower warmup.
Low rate, strong strokes. Felt good to get moving. Little bit dry mouth/throat after that, but ok.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
10:00.0	2,648	1:53.2	241	1128	19	157
2:00.0	519	1:55.6	227	1079	19	146
4:00.0	525	1:54.2	234	1106	19	157
6:00.0	525	1:54.2	234	1106	19	157
8:00.0	532	1:52.7	244	1139	19	161
10:00.0	547	1:49.6	265	1212	20	168

Training went well too, but felt hard. I typically take the wrong decisions and don't reduce intensity much
Will see how my body responds...

[Jbrown1215]

A bit of a training debacle yesterday... long story short, I let my ego dictate the day's plan and, suffice it to say it didn't go well.

Steadied the ship today with a back-to-basics 20k Zone 2 session:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:17:43.2	20,000	1:56.5	221	1060	21	128
15:30.4	4,000	1:56.3	222	1065	21	128
15:32.1	8,000	1:56.5	221	1061	21	127
15:32.9	12,000	1:56.6	221	1059	21	128
15:34.0	16,000	1:56.7	220	1056	21	129
15:34.0	20,000	1:56.7	220	1056	21	129

I'm considering making the focus of this month racking up Zone 2 mileage. With five PBs set in February (2k, 6k, 30r20, 60-minute, and HM), I'm recognizing that I need to ease up a bit. I do want to get the 1k done as part of the World Rowing Virtual Indoor Sprints, but may not do much else in the way of pace work for at least a couple weeks.

[Dangerscouse]

Tried a gym session with a 10min rower warmup.
Low rate, strong strokes. Felt good to get moving. Little bit dry mouth/throat after that, but ok.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
10:00.0	2,648	1:53.2	241	1128	19	157
2:00.0	519	1:55.6	227	1079	19	146
4:00.0	525	1:54.2	234	1106	19	157
6:00.0	525	1:54.2	234	1106	19	157
8:00.0	532	1:52.7	244	1139	19	161
10:00.0	547	1:49.6	265	1212	20	168

Training went well too, but felt hard. I typically take the wrong decisions and don't reduce intensity much
Will see how my body responds...

That's not a warmup. That's more like a burn up

[Dangerscouse]

20:00.0 5,324 1:52.6 245 1141 24 144
4:00.0 1,024 1:57.1 217 1048 24 129
8:00.0 1,057 1:53.5 239 1123 25 141
12:00.0 1,068 1:52.3 247 1149 25 145
16:00.0 1,078 1:51.3 254 1173 25 150
20:00.0 1,096 1:49.4 267 1217 25 156

I had no intention of training this morning as I need to leave the house at 06:55 for work, but I woke up at 04:45 and decided to squeeze in 20 mins

[Sakly]

Tried a gym session with a 10min rower warmup.
Low rate, strong strokes. Felt good to get moving. Little bit dry mouth/throat after that, but ok.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
10:00.0	2,648	1:53.2	241	1128	19	157
2:00.0	519	1:55.6	227	1079	19	146
4:00.0	525	1:54.2	234	1106	19	157
6:00.0	525	1:54.2	234	1106	19	157
8:00.0	532	1:52.7	244	1139	19	161
10:00.0	547	1:49.6	265	1212	20	168

Training went well too, but felt hard. I typically take the wrong decisions and don't reduce intensity much
Will see how my body responds...

That's not a warmup. That's more like a burn up

It really felt decent, not taxing at all. Sure, HR goes up, but that's the intention of a warmup. I work best, when I really got some sweat starting. And even this was not happening on this piece, as it was too short, thus typically going for 15min at comparable intensity (mostly at the skierg).
Today morning feeling good. Little bit dry throat, but much better than recent days.

[Kerry1960]

30 r20 today. Haven"t been over 7000m at r20 for a while so pleased with this.

Not a max effort but not far off.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,039 2:07.8 167 876 20 142
5:00.0 1,152 2:10.2 159 845 20 120
10:00.0 1,162 2:09.0 163 859 20 133
15:00.0 1,171 2:08.0 167 873 20 142
20:00.0 1,174 2:07.7 168 877 20 148
25:00.0 1,179 2:07.2 170 884 20 154
30:00.0 1,201 2:04.8 180 918 21 160

[alex9026]

30 r20 today. Haven"t been over 7000m at r20 for a while so pleased with this.

Not a max effort but not far off.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,039 2:07.8 167 876 20 142
5:00.0 1,152 2:10.2 159 845 20 120
10:00.0 1,162 2:09.0 163 859 20 133
15:00.0 1,171 2:08.0 167 873 20 142
20:00.0 1,174 2:07.7 168 877 20 148
25:00.0 1,179 2:07.2 170 884 20 154
30:00.0 1,201 2:04.8 180 918 21 160

Nicely done Kerry, a strong showing on negative splits.