What Training Have You Done Today?

[alex9026]

1:23:17.3 21,097 1:58.4 211 1025 20
15:50.0 4,000 1:58.7 209 1019 21
15:49.2 8,000 1:58.6 210 1021 21
15:47.6 12,000 1:58.4 211 1024 20
15:49.7 16,000 1:58.7 209 1020 21
15:44.1 20,000 1:58.0 213 1032 21
4:16.7 21,097 1:57.0 219 1052 21

Steady half to wrap up two days of miles in the tank.

[nick rockliff]

Just another short session with a 30r20

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,324 2:02.8 189 949 20 128
5:00.0 1,220 2:02.9 188 948 20 119
10:00.0 1,220 2:02.9 188 948 20 124
15:00.0 1,221 2:02.8 189 949 20 128
20:00.0 1,221 2:02.8 189 949 20 130
25:00.0 1,221 2:02.8 189 949 20 133
30:00.0 1,222 2:02.7 189 951 20 134

[p_b82]

Not sure what this was - it was faster than target of 160w - I think I was trying to up the rate and back off the Wmin to see what my CV system did....

And I found that as I tired, I reverted to slower stronger strokes but mostly kept the same pace - which I think is confirming that I'm not strength limited at this pace.
These higher HR pieces always remind me that it's not as bad as it feels at the time if I can just stick through it and get the breathing right. (I always flirt with stitch as I transition to 2:1 breaths.)

Think I'm starting to get better at zoning out the time again - the first 20mins flew by.

Time Meters Pace Watts Cal/Hr S/M
35:00.0 8,219 2:07.7 168 877 26 172
7:00.0 1,630 2:08.8 164 863 26 158
14:00.0 1,648 2:07.4 169 882 27 172
21:00.0 1,652 2:07.1 170 886 26 174
28:00.0 1,640 2:08.0 167 873 26 178
35:00.0 1,648 2:07.4 169 882 25 182

[Jbrown1215]

In the spirit of banking Z2 miles this week, spent some extra time on the seat this afternoon via 4x8k/2:00r...

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
2:04:51.8	32,000	1:57.0	218	1050	21	124
31:09.3	8,000	1:56.8	219	1055	21	125
31:12.4	8,000	1:57.0	218	1051	21	124
31:09.9	8,000	1:56.8	219	1054	21	123
31:20.3	8,000	1:57.5	216	1042	21	127

[Kerry1960]

Yesterday was CTC. Just a sighter this one. Proper target next time is 1:53 - 1:54 pace.
Time Meters Pace Watts Cal/Hr S/M
9:21.1 2,400 1:56.8 219 1054 33 133
0:19.7 100 1:38.5 366 1560 46 106
r: 0:30 22
3:35.4 900 1:59.6 204 1002 28 135
r: 0:30 20
3:35.0 900 1:59.4 205 1006 28 142
r: 0:30 20
1:50.9 500 1:50.9 257 1183 32 152

Then 5k today at r24.
Time Meters Pace Watts Cal/Hr S/M
20:30.6 5,000 2:03.0 188 946 24 140
4:08.1 1,000 2:04.0 183 931 24 123
4:07.5 2,000 2:03.7 185 935 25 133
4:06.6 3,000 2:03.3 187 942 25 142
4:05.6 4,000 2:02.8 189 950 24 149
4:02.7 5,000 2:01.3 196 974 24 155

[nick rockliff]

Just another 30r20 this evening but a tad faster.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,380 2:01.9 193 964 20 133
5:00.0 1,230 2:01.9 193 964 20 125
10:00.0 1,230 2:01.9 193 964 20 131
15:00.0 1,230 2:01.9 193 964 20 131
20:00.0 1,230 2:01.9 193 964 20 137
25:00.0 1,230 2:01.9 193 964 20 139
30:00.0 1,230 2:01.9 193 964 20 140

[petererg]

10k at 2:00.

Time Meters Pace Watts Cal/Hr S/M
43:34.1 10,009 2:10.5 157 840 20 124
10:00.0 2,289 2:11.0 155 835 20 122
20:00.0 2,292 2:10.8 156 837 21 125
30:00.0 2,307 2:10.0 159 847 20 129
40:00.0 2,295 2:10.7 157 839 20 130
43:34.1 827 2:09.4 161 855 19 103

[putridp]

The mud madness challenge is helping me make sure I get a row done before breakfast each day this month . I planned to do 10k at 2:06 this morning, but at the last moment instead programmed 16km at 2:05 with a view to dropping to 2:06 if my pulse got a bit high. As it was my HR climbed to 129-130 more quickly than expected, but then plateaued for the rest of the row

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
66:39.8	16,000	2:04.9	179	20	129
13:20.1	3,200	2:05.0	179	20	130
13:19.8	6,400	2:04.9	179	20	129
13:20.1	9,600	2:05.0	179	20	130
13:20.0	12,800	2:05.0	179	20	129
13:19.8	16,000	2:04.9	179	20	129

In addition, could someone explain what the CTC is and where I can find it, please?

[Sakly]

In addition, could someone explain what the CTC is and where I can find it, please?

The CTC is short for cross team challenge and is hosted by inside indoor:
https://ctc1.insideindoor.com/ctc.jsp?machineID=0
You can create an account for free and participate even without affiliation. When you choose a team (by the way, Team Oarsome is a great community of nice people ), you can set an affiliation in your account and your score will count for the boats of the team. It's a great thing to get in some workouts you wouldn't do otherwise

[Kerry1960]

In addition, could someone explain what the CTC is and where I can find it, please?

The CTC is short for cross team challenge and is hosted by inside indoor:
https://ctc1.insideindoor.com/ctc.jsp?machineID=0
You can create an account for free and participate even without affiliation. When you choose a team (by the way, Team Oarsome is a great community of nice people ), you can set an affiliation in your account and your score will count for the boats of the team. It's a great thing to get in some workouts you wouldn't do otherwise

And the workout, or challenge, changes every month.

[Sakly]

In addition, could someone explain what the CTC is and where I can find it, please?

The CTC is short for cross team challenge and is hosted by inside indoor:
https://ctc1.insideindoor.com/ctc.jsp?machineID=0
You can create an account for free and participate even without affiliation. When you choose a team (by the way, Team Oarsome is a great community of nice people ), you can set an affiliation in your account and your score will count for the boats of the team. It's a great thing to get in some workouts you wouldn't do otherwise

And the workout, or challenge, changes every month.

Yes, of course. Didn't mention as I thought it was clear
Most teams also have an internal challenge, so probably two workouts one wouldn't do otherwise

[Dangerscouse]

TOC monthly challenge: 20 x 1 mins 1r capped at r24

After a fairly horrible 20 minute warm up, and elevated starting HR, and having a boatload of excuses to not do this, I realised I was at that dangerous moment of not doing enough harder sessions, so the excuses and reality all become a bit too difficult to sift through and identify.

I didn't feel at any moment that this was too fast, so I definitely didn't go fast enough. Knowing how fast is fast enough over 20 reps is really tough to judge, but I'm thinking that low 1:43 / high 1:42 is possibly where I should be aiming to start with.

The best thing is that this has restored some confidence and made me remember that intervals can be enjoyable. Something that I really needed at the moment.

Time Meters Pace Watts Cal/Hr S/M
20:00.0 5,775 1:43.8 312 1374 23 149
1:00.0 284 1:45.6 297 1321 24 141
1:00.0 283 1:46.0 294 1311 23 144
1:00.0 287 1:44.5 306 1354 24 148
1:00.0 286 1:44.8 303 1343 24 147
1:00.0 287 1:44.5 306 1354 24 149
1:00.0 287 1:44.5 306 1354 24 151
1:00.0 287 1:44.5 306 1354 24 144
1:00.0 287 1:44.5 306 1354 24 150
1:00.0 287 1:44.5 306 1354 24 149
1:00.0 287 1:44.5 306 1354 23 150
1:00.0 287 1:44.5 306 1354 23 151
1:00.0 287 1:44.5 306 1354 23 148
1:00.0 288 1:44.1 310 1365 24 150
1:00.0 289 1:43.8 313 1376 24 152
1:00.0 292 1:42.7 323 1410 24 149
1:00.0 292 1:42.7 323 1410 24 153
1:00.0 293 1:42.3 326 1422 24 155
1:00.0 293 1:42.3 326 1422 24 154
1:00.0 293 1:42.3 326 1422 24 155
1:00.0 299 1:40.3 347 1492 24 156
r606

[Sakly]

Decided to have a rest day instead of a steady yesterday. That gave me the recovery to try a slightly harder session to see how I react. Low rate HM with increasing stroke power.
Felt really strong and stable, satisfied. Kind of a preparation session for the upcoming TOC. Probably next week.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:23:54	21,097	1:59.3	206	1009	17	147
10:45.2	2,638	2:02.2	191	958	17	136
10:36.4	5,276	2:00.6	199	986	18	137
10:35.5	7,914	2:00.4	200	989	18	143
10:34.2	10,552	2:00.2	202	993	18	145
10:31.1	13,190	1:59.6	204	1003	18	150
10:28.8	15,828	1:59.1	207	1011	18	150
10:23.9	18,466	1:58.2	212	1028	18	154
9:58.9	21,097	1:53.8	237	1116	19	166

[PleaseLockIn]

80kg * 6 paused reps for squats (2 sets), 40kg * 7 bench (2 sets), 60kg * 6 lat pull-down (paused, to chin level), 15kg wrist curls, etc.

On the bright side, I improved by a rep for the major lifts. A decent session overall. However, not to get complacent—to make a plan and stick to it. Tomorrow 8000m 2:25 split, allow HR to drift to UT1.

Mon hard long piece. Tue 8500m UT1 SS (along with required activity), Thu interval, Fri strength training, then 8500m UT1 SS, Sat strength train. Rest are rest days. Whatever happens, I will stick to this week's schedule.

Trying out the advice of someone to get another rest day while doing UT1 instead of UT2, especially with the limited time I have for trials.

[alex9026]

Set myself a short term goal (end of April) of breaking 8400m for a 30r20, it would set me up nicely for targeting a 16:59 5k in the summer. So got to work with a 5kr20 at 1:49:

18:18.2 5,032 1:49.1 269 1227 20
5:00.0 1,376 1:49.0 270 1229 20
10:00.0 1,380 1:48.6 273 1237 20
15:00.0 1,374 1:49.1 269 1225 20
18:18.2 903 1:49.7 265 1211 20

Took on some fluids as spring has arrived and the garage is already warm, in to:

57:33.7 15,000 1:55.1 229 1089 21
11:39.2 3,000 1:56.5 221 1061 21
11:38.9 6,000 1:56.4 221 1062 21
11:35.8 9,000 1:55.9 224 1072 21
11:34.2 12,000 1:55.7 226 1077 21
11:05.6 15,000 1:50.9 256 1182 21

A little quicker than my usual steady state pace, with a view to a stronger final 3k.