What Training Have You Done Today?

[Kerry1960]

5k at r24 for C2 International Women's Day challenge.

Time Meters Pace Watts Cal/Hr S/M
20:27.4 5,000 2:02.7 189 951 24 136
4:07.6 1,000 2:03.8 184 934 25 118
4:07.6 2,000 2:03.8 184 934 25 128
4:06.2 3,000 2:03.1 188 945 24 138
4:05.4 4,000 2:02.7 189 952 24 144
4:00.7 5,000 2:00.3 201 991 24 153

[bassongirl]

Thought I‘d surprise myself with a new 5k PB doing the International Women’s Day Challenge. But a PB was way out of reach considering my high resting HR today. Avg HR proofed it Nonetheless I got a pretty decent workout in and I‘m pleased with it.

Time Meters Pace Watts Cal/Hr S/M
23:38.7 5,000 2:21.8 123 721 24 176
4:46.1 1,000 2:23.0 120 711 25 169
4:43.4 2,000 2:21.7 123 723 25 176
4:45.7 3,000 2:22.8 120 713 24 173
4:46.4 4,000 2:23.2 119 710 24 177
4:37.1 5,000 2:18.5 132 752 26 187

[p_b82]

another IWD 5k here... stupidly thought I'd try for an optimistic PB...

didn't work out - different day maybe, but not this one.
Only 6.4s off my actual pb with a huge breather for 1500m so maybe 2:04 instead of 2:03.5 might have been doable.

It was technique and then body then mind - arms did too much work to start, and then legs felt really heavy/empty - mind let me take the easy route out after that.

Only plus was v strong feeling final split once I got everything together again. final pace 1:52@r25

Time Meters Pace Watts Cal/Hr S/M
20:49.3 5,000 2:04.9 180 917 25 173
2:34.4 625 2:03.5 186 939 27 158
2:34.5 1,250 2:03.6 185 937 28 170
2:34.6 1,875 2:03.6 185 936 27 174
2:33.8 2,500 2:03.0 188 946 27 177
2:38.0 3,125 2:06.4 173 896 25 175
2:42.5 3,750 2:10.0 159 848 23 173
2:42.4 4,375 2:09.9 160 849 23 178
2:29.1 5,000 1:59.2 206 1009 25 187

[petererg]

This has now become my standard weekend workout. I need tonging something to challenge me a bit more.

Time Meters Pace Watts Cal/Hr S/M
39:58.2 10,009 1:59.8 204 1000 25 143
7:58.8 2,000 1:59.7 204 1002 25 140
8:00.1 4,000 2:00.0 202 996 26 140
7:58.0 6,000 1:59.5 205 1005 25 144
7:58.7 8,000 1:59.6 204 1002 26 147
7:59.5 10,000 1:59.8 203 999 26 148
0:03.1 10,010 2:35.0 94 623 19 148

[petererg]

Good workout.

I signed up for up for it, too, but did not realise that it has to be exactly 5k. Not sure if I have the energy to do another 5k.

Thought I‘d surprise myself with a new 5k PB doing the International Women’s Day Challenge. But a PB was way out of reach considering my high resting HR today. Avg HR proofed it Nonetheless I got a pretty decent workout in and I‘m pleased with it.

Time Meters Pace Watts Cal/Hr S/M
23:38.7 5,000 2:21.8 123 721 24 176
4:46.1 1,000 2:23.0 120 711 25 169
4:43.4 2,000 2:21.7 123 723 25 176
4:45.7 3,000 2:22.8 120 713 24 173
4:46.4 4,000 2:23.2 119 710 24 177
4:37.1 5,000 2:18.5 132 752 26 187

[Kerry1960]

Wasn't really up for it this morning after few drinks last night but did a 30r22 without pushing really hard.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,022 2:08.1 166 872 22 133
5:00.0 1,153 2:10.0 159 847 22 115
10:00.0 1,162 2:09.0 163 859 22 123
15:00.0 1,165 2:08.7 164 864 22 130
20:00.0 1,170 2:08.2 166 871 22 137
25:00.0 1,180 2:07.1 170 886 22 144
30:00.0 1,193 2:05.7 176 906 22 149

[Sakly]

Needed something really light, as muscles were sore, but wanted a bit more statt time in. Programmed 2h and soon into it, I felt an urgent need to go to the bathroom
Could hold it during the first hour, but got very uncomfortable, so stopped to go.

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Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:00:14	14,337	2:06.0	175	901	17	128
15:00.0	3,585	2:05.5	177	909	17	131
30:00.0	3,576	2:05.8	176	904	17	129
45:00.0	3,567	2:06.1	174	899	17	126
1:00:00	3,564	2:06.2	174	898	18	128
1:00:14	45	2:35.5	93	620	9	129

After ca. 5min back, started an hour to get the whole thing done.

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Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:00:00	14,019	2:08.3	165	869	17	127
7:30.0	1,738	2:09.4	161	855	17	125
15:00.0	1,747	2:08.7	164	863	17	126
22:30.0	1,752	2:08.4	165	868	17	126
30:00.0	1,757	2:08.0	167	873	17	128
37:30.0	1,758	2:07.9	167	874	17	126
45:00.0	1,754	2:08.2	166	870	17	131
52:30.0	1,759	2:07.9	167	875	17	130
1:00:00	1,755	2:08.2	166	871	17	131

Not starting to break a sweat at all, but it was nice to get moving.

[alex9026]

7:44.3 2,400 1:36.7 387 1630 29
0:17.8 100 1:29.0 496 2008 41
r: 0:30 24
2:55.0 900 1:37.2 381 1610 29
r: 0:30 43
2:56.4 900 1:38.0 372 1579 29
r: 0:30 54
1:35.1 500 1:35.1 407 1700 31

CTC attempt two. Whilst the big hitters are laying down their 1k markers, I opted to take another shot at this with the intention being to go a touch quicker on each interval than last week's effort. I succeeded, but had to work for it. Not sure there is much left, will go again end of the month.

[petererg]

11k trail run in the sun followed by a 10k row while watching TV and drinking a lot of water.

Time Meters Pace Watts Cal/Hr S/M
50:04.8 10,005 2:30.1 103 655 19 124
10:00.0 2,240 2:13.9 146 801 20 128
20:00.0 2,134 2:20.5 126 733 19 126
30:00.0 1,884 2:39.2 87 598 18 122
40:00.0 2,013 2:29.0 106 663 21 120
50:00.0 1,726 2:53.8 67 529 21 126
50:04.8 10 4:00.0 25 387 16 110

[MPx]

Not my usual way to post my training in this thread, but this is an exception to let you all know that I've started back post op. I managed to keep myself away for 3 weeks (actually 20 days!) - but have been feeling fine and have been getting on with stuff at home which is always pretty physical so I couldn't see the point in pretending I was "resting". I've done a veeerrry slow 5k. A slow 3x2k 3r. A slow 5k for the IWD. And finally decided tonight to post a 1k time - mainly to keep my participation in the world sprints and Sub7 ITC going. Obvs I realised I wouldn't be able to go my usual full beans. Race plan was to pos split to allow for my lack of fitness. So 100m sub1:40 then 100 each at 1:40/1/2/3/4/5/6/7/8. Hit those targets pretty well and went a little quicker on the last 100 so managed a 3:25.2 overall - puts me 16th for now. Had I been fit and at my best I'd have expected to post a time around 3:17 (which would have been 6th - or 5th ignoring the erroneous top score). Happy enough with that and pleased to be back on the horse...

[Dangerscouse]

Not my usual way to post my training in this thread, but this is an exception to let you all know that I've started back post op. I managed to keep myself away for 3 weeks (actually 20 days!) - but have been feeling fine and have been getting on with stuff at home which is always pretty physical so I couldn't see the point in pretending I was "resting". I've done a veeerrry slow 5k. A slow 3x2k 3r. A slow 5k for the IWD. And finally decided tonight to post a 1k time - mainly to keep my participation in the world sprints and Sub7 ITC going. Obvs I realised I wouldn't be able to go my usual full beans. Race plan was to pos split to allow for my lack of fitness. So 100m sub1:40 then 100 each at 1:40/1/2/3/4/5/6/7/8. Hit those targets pretty well and went a little quicker on the last 100 so managed a 3:25.2 overall - puts me 16th for now. Had I been fit and at my best I'd have expected to post a time around 3:17 (which would have been 6th - or 5th ignoring the erroneous top score). Happy enough with that and pleased to be back on the horse...

Great to hear you're able to row again, and 3:25 is a solid result

[Sakly]

Not my usual way to post my training in this thread, but this is an exception to let you all know that I've started back post op. I managed to keep myself away for 3 weeks (actually 20 days!) - but have been feeling fine and have been getting on with stuff at home which is always pretty physical so I couldn't see the point in pretending I was "resting". I've done a veeerrry slow 5k. A slow 3x2k 3r. A slow 5k for the IWD. And finally decided tonight to post a 1k time - mainly to keep my participation in the world sprints and Sub7 ITC going. Obvs I realised I wouldn't be able to go my usual full beans. Race plan was to pos split to allow for my lack of fitness. So 100m sub1:40 then 100 each at 1:40/1/2/3/4/5/6/7/8. Hit those targets pretty well and went a little quicker on the last 100 so managed a 3:25.2 overall - puts me 16th for now. Had I been fit and at my best I'd have expected to post a time around 3:17 (which would have been 6th - or 5th ignoring the erroneous top score). Happy enough with that and pleased to be back on the horse...

Great stuff
And great result on the 1k given the circumstances!

Unfortunately I couldn't do the 5k due to misplanning of training (I forgot about it and after my outdoor training I was completely wasted) and also the 1k wouldn't have made sense, so I skipped it this year. Tour de SkiErg as well...really would've liked to do that and see how much I progressed compared to last year, but no. So much drawback this winter, really annoying

[Jbrown1215]

Not my usual way to post my training in this thread, but this is an exception to let you all know that I've started back post op. I managed to keep myself away for 3 weeks (actually 20 days!) - but have been feeling fine and have been getting on with stuff at home which is always pretty physical so I couldn't see the point in pretending I was "resting". I've done a veeerrry slow 5k. A slow 3x2k 3r. A slow 5k for the IWD. And finally decided tonight to post a 1k time - mainly to keep my participation in the world sprints and Sub7 ITC going. Obvs I realised I wouldn't be able to go my usual full beans. Race plan was to pos split to allow for my lack of fitness. So 100m sub1:40 then 100 each at 1:40/1/2/3/4/5/6/7/8. Hit those targets pretty well and went a little quicker on the last 100 so managed a 3:25.2 overall - puts me 16th for now. Had I been fit and at my best I'd have expected to post a time around 3:17 (which would have been 6th - or 5th ignoring the erroneous top score). Happy enough with that and pleased to be back on the horse...

Great that you're back on the iron horse! May many better training days lie ahead for you...

[Jbrown1215]

Workouts from the last 3 days of what ended up being a heavy volume week:

Friday, 3/7 -- 25k Zone 2: Fairly self explanatory, just getting the miles in.

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Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:38:16.3	25,000	1:57.9	213	1034	21	128
19:30.1	5,000	1:57.0	218	1051	21	126
19:40.6	10,000	1:58.0	213	1032	21	126
19:41.1	15,000	1:58.1	212	1031	21	129
19:43.4	20,000	1:58.3	211	1026	21	128
19:41.0	25,000	1:58.1	212	1031	21	131

Saturday, 3/8 -- 7x1k/3:00r: Warmed up with an easy 5k to count a score towards C2's International Women's Day challenge. Wanted to get some work in at slightly faster than target 5k/6k pace. Focused on technical cues and not so much the split; result was better than I'd anticipated given fatigue levels.

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Time	Meters	Pace	Watts	Cal/Hr	S/M
22:46.6	7,000	1:37.6	376	1595	30
3:16.4	1,000	1:38.2	370	1572	30
3:16.5	1,000	1:38.2	369	1570	30
3:16.1	1,000	1:38.0	371	1577	30
3:15.5	1,000	1:37.7	375	1589	31
3:16.0	1,000	1:38.0	372	1579	31
3:15.5	1,000	1:37.7	375	1589	31
3:10.7	1,000	1:35.3	404	1689	33
r3,300

Sunday, 3/9 -- 3x9k/2:00r: Another longer Zone 2 session to wrap up the week.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:47:02.6	27,000	1:58.9	208	1015	21	129
35:33.5	9,000	1:58.5	210	1023	21	129
35:48.6	9,000	1:59.3	206	1008	21	128
35:40.5	9,000	1:58.9	208	1016	21	130
r532

Overall, ~171k rowed for the week (starting last Monday), ~159k of which was Z2, warm-up, rest interval, or cool-down mileage, leaving ~12k of actual "hard" work. Happy to have put these miles in the bank, and a good personal challenge for the week, but I certainly won't be sustaining this sort of volume going forward!

[Dangerscouse]

1:24:45.5 21,097 2:00.5 200 987 20 135
12:03.0 3,000 2:00.5 200 988 20 124
12:02.9 6,000 2:00.4 200 988 20 131
12:02.1 9,000 2:00.3 201 991 20 136
12:04.1 12,000 2:00.6 199 985 20 137
12:02.9 15,000 2:00.4 200 988 20 139
12:03.5 18,000 2:00.5 200 987 20 140
12:03.8 21,000 2:00.6 199 986 20 142
0:23.2 21,097 1:59.5 205 1004 21 142

I couldn't do the 5k for Women's Day as I had a weekend away with Dangerspouse, so this was after two days off, which isn't usually a good thing.