What Training Have You Done Today?

[reuben]

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.

Awesome sauce! This is great to hear.

[alex9026]

1:31:52.0 24,000 1:54.8 231 1095 19
30:57.3 8,000 1:56.0 224 1070 20
r: 3:00 75
26:45.8 7,000 1:54.7 232 1098 20
r: 3:00 152
19:05.0 5,000 1:54.5 233 1102 20
r: 3:00 119
15:03.8 4,000 1:52.9 243 1135 20

After a week of a few short sharp efforts, I felt like I needed this.

[Jbrown1215]

1:31:52.0 24,000 1:54.8 231 1095 19
30:57.3 8,000 1:56.0 224 1070 20
r: 3:00 75
26:45.8 7,000 1:54.7 232 1098 20
r: 3:00 152
19:05.0 5,000 1:54.5 233 1102 20
r: 3:00 119
15:03.8 4,000 1:52.9 243 1135 20

After a week of a few short sharp efforts, I felt like I needed this.

Solid miles banked at good pace. Looking forward to seeing you reap the rewards from these sorts of sessions soon.

[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

Nicely done Kerry, a strong showing on negative splits.

Thanks Alex. I used to row in a gym up until 7 months ago and also did some weights after each rowing session. When I bought my own erg I stopped weights and I have noticed my pace and strength dropping over the last few months so I started some weight training at home a couple of weeks ago and am already seeing some positive benefits. So weight training is here to stay!

[nick rockliff]

Had a go at the TOC this evening which is 20 x 1 min with 1 min recovery r24. Wasn't quite sure where to pitch the pace.

Intervals
Time Meters Pace Watts Cal/Hr S/M
20:00.0 5,464 1:49.8 264 1209 24 135
1:00.0 269 1:51.5 252 1168 24 121
1:00.0 270 1:51.1 255 1178 24 124
1:00.0 271 1:50.7 258 1187 24 127
1:00.0 271 1:50.7 258 1187 24 131
1:00.0 271 1:50.7 258 1187 24 134
1:00.0 272 1:50.2 261 1197 24 134
1:00.0 272 1:50.2 261 1197 24 135
1:00.0 272 1:50.2 261 1197 24 135
1:00.0 272 1:50.2 261 1197 24 135
1:00.0 272 1:50.2 261 1197 24 137
1:00.0 272 1:50.2 261 1197 24 137
1:00.0 272 1:50.2 261 1197 24 137
1:00.0 272 1:50.2 261 1197 24 138
1:00.0 273 1:49.8 264 1207 24 141
1:00.0 274 1:49.4 267 1217 24 137
1:00.0 274 1:49.4 267 1217 24 140
1:00.0 275 1:49.0 270 1227 24 141
1:00.0 276 1:48.6 273 1237 24 143
1:00.0 277 1:48.3 276 1248 24 143
1:00.0 286 1:44.8 303 1343 24 145
r323

Bit soft, could do better is how I score myself

[Kerry1960]

Had a go at the TOC this evening which is 20 x 1 min with 1 min recovery r24. Wasn't quite sure where to pitch the pace.

Intervals
Time Meters Pace Watts Cal/Hr S/M
20:00.0 5,464 1:49.8 264 1209 24 135
1:00.0 269 1:51.5 252 1168 24 121
1:00.0 270 1:51.1 255 1178 24 124
1:00.0 271 1:50.7 258 1187 24 127
1:00.0 271 1:50.7 258 1187 24 131
1:00.0 271 1:50.7 258 1187 24 134
1:00.0 272 1:50.2 261 1197 24 134
1:00.0 272 1:50.2 261 1197 24 135
1:00.0 272 1:50.2 261 1197 24 135
1:00.0 272 1:50.2 261 1197 24 135
1:00.0 272 1:50.2 261 1197 24 137
1:00.0 272 1:50.2 261 1197 24 137
1:00.0 272 1:50.2 261 1197 24 137
1:00.0 272 1:50.2 261 1197 24 138
1:00.0 273 1:49.8 264 1207 24 141
1:00.0 274 1:49.4 267 1217 24 137
1:00.0 274 1:49.4 267 1217 24 140
1:00.0 275 1:49.0 270 1227 24 141
1:00.0 276 1:48.6 273 1237 24 143
1:00.0 277 1:48.3 276 1248 24 143
1:00.0 286 1:44.8 303 1343 24 145
r323

Bit soft, could do better is how I score myself

Nice session Nick. Think I might try this one myself. Although not at this pace at r24 I hasten to add!

[Sakly]

Low intensity steady state 60min.
Felt not that good, but not too bad either. Muscles were a bit fatigued from gym session and my throat got dry halfway. I hope it sorts itself out eventually the next days...

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:00:00	14,286	2:05.9	175	902	18	131
7:30.0	1,800	2:05.0	179	916	18	129
15:00.0	1,796	2:05.2	178	912	18	131
22:30.0	1,795	2:05.3	178	911	18	131
30:00.0	1,792	2:05.5	177	908	18	130
37:30.0	1,782	2:06.2	174	898	18	129
45:00.0	1,779	2:06.4	173	895	18	131
52:30.0	1,773	2:06.9	171	889	18	133
1:00:00	1,769	2:07.1	170	885	18	135

[alex9026]

Thanks Alex. I used to row in a gym up until 7 months ago and also did some weights after each rowing session. When I bought my own erg I stopped weights and I have noticed my pace and strength dropping over the last few months so I started some weight training at home a couple of weeks ago and am already seeing some positive benefits. So weight training is here to stay!

I do recall you picking up your own Erg... Pound for pound it's the best investment I've made from a lifetime of fitness related purchases (namely bikes and an obscene number of running shoes). I think the majority of us can benefit from some form of strength training, whether it be for health purposes or the Erg. I'd like to get more of it in, but live safe in the knowledge that some very good Erg'ers don't do any strength work, so there is that!

[alex9026]

Solid miles banked at good pace. Looking forward to seeing you reap the rewards from these sorts of sessions soon.

Thanks Justin, me too the short stuff is fun, but there is no way to shy away from or find a substitute for logging the low rate miles.

[Kerry1960]

Thanks Alex. I used to row in a gym up until 7 months ago and also did some weights after each rowing session. When I bought my own erg I stopped weights and I have noticed my pace and strength dropping over the last few months so I started some weight training at home a couple of weeks ago and am already seeing some positive benefits. So weight training is here to stay!

I do recall you picking up your own Erg... Pound for pound it's the best investment I've made from a lifetime of fitness related purchases (namely bikes and an obscene number of running shoes). I think the majority of us can benefit from some form of strength training, whether it be for health purposes or the Erg. I'd like to get more of it in, but live safe in the knowledge that some very good Erg'ers don't do any strength work, so there is that!

True Alex, but as strength is known to decline with age it's probably more important that I complement my erging with weight training than yourself, given the differences in our ages.

[Dangerscouse]

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

Well done Kerry. You're making good progress

[Jbrown1215]

I had a rare opportunity to squeeze two sessions in on the rower today:

Morning row: 10x400m/2:00r, a repeat of a workout from the first week of my 2k plan. I'd like to give the World Rowing Virtual Indoor Sprints 1k a go later this week, so needed a bit of speed work to stay sharp. A nice ~2 split (30 watt) improvement vs. the first time I did it ~4 months ago.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
11:47.8	4,000	1:28.4	505	2039	36
1:11.3	400	1:29.1	494	2001	36
1:10.9	400	1:28.6	503	2030	36
1:10.8	400	1:28.5	505	2037	36
1:10.9	400	1:28.6	503	2030	36
1:11.0	400	1:28.7	501	2023	36
1:10.8	400	1:28.5	505	2037	36
1:10.8	400	1:28.5	505	2037	36
1:11.1	400	1:28.8	499	2015	36
1:10.8	400	1:28.5	505	2037	36
1:09.3	400	1:26.6	538	2153	40

Afternoon row: A 18,065m Zone 2 row. Feeling a bit of fatigue from the morning session so didn't worry about pace too much and let my HR guide me. A seemingly random distance because that was what I needed to row to hit 30k total on the day. This may end up being a big mileage (mostly Zone 2) week, we'll see...

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:11:46.0	18,065	1:59.1	207	1011	20	131
15:51.7	4,000	1:58.9	208	1015	21	130
15:52.2	8,000	1:59.0	208	1014	21	130
15:54.5	12,000	1:59.3	206	1009	21	132
15:54.4	16,000	1:59.3	206	1009	21	132
8:13.2	18,065	1:59.4	206	1007	21	131

[nick rockliff]

Had a go at the TOC this evening which is 20 x 1 min with 1 min recovery r24. Wasn't quite sure where to pitch the pace.

Intervals
Time Meters Pace Watts Cal/Hr S/M
20:00.0 5,464 1:49.8 264 1209 24 135
1:00.0 269 1:51.5 252 1168 24 121
1:00.0 270 1:51.1 255 1178 24 124
1:00.0 271 1:50.7 258 1187 24 127
1:00.0 271 1:50.7 258 1187 24 131
1:00.0 271 1:50.7 258 1187 24 134
1:00.0 272 1:50.2 261 1197 24 134
1:00.0 272 1:50.2 261 1197 24 135
1:00.0 272 1:50.2 261 1197 24 135
1:00.0 272 1:50.2 261 1197 24 135
1:00.0 272 1:50.2 261 1197 24 137
1:00.0 272 1:50.2 261 1197 24 137
1:00.0 272 1:50.2 261 1197 24 137
1:00.0 272 1:50.2 261 1197 24 138
1:00.0 273 1:49.8 264 1207 24 141
1:00.0 274 1:49.4 267 1217 24 137
1:00.0 274 1:49.4 267 1217 24 140
1:00.0 275 1:49.0 270 1227 24 141
1:00.0 276 1:48.6 273 1237 24 143
1:00.0 277 1:48.3 276 1248 24 143
1:00.0 286 1:44.8 303 1343 24 145
r323

Bit soft, could do better is how I score myself

Nice session Nick. Think I might try this one myself. Although not at this pace at r24 I hasten to add!

Thanks Kerry, appreciated.

[PleaseLockIn]

90kg * 10 deadlifting 2 sets, 7.5kg * 7 external rotation for 2 sets, 30kg * 6 OHP for 2 sets. 1s pause for each. Then armwrestling exercises.

Pretty decent, deadlifting 90kg for 10 reps and repeating that.

[Sakly]

10k steady, felt way better than yesterday.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
41:23.3	10,000	2:04.1	183	929	18	135
8:19.4	2,000	2:04.8	180	918	18	134
8:16.5	4,000	2:04.1	183	929	18	133
8:15.8	6,000	2:03.9	184	932	18	133
8:15.9	8,000	2:03.9	184	932	18	135
8:15.7	10,000	2:03.9	184	932	18	141