What Training Have You Done Today?

[nick rockliff]

Did a 10k r24 this evening

Time Meters Pace Watts Cal/Hr S/M
39:17.7 10,000 1:57.8 214 1035 24 139
3:56.0 1,000 1:58.0 213 1033 24 126
3:55.9 2,000 1:57.9 213 1034 24 131
3:55.8 3,000 1:57.9 214 1034 24 136
3:55.8 4,000 1:57.9 214 1034 24 138
3:55.9 5,000 1:57.9 213 1034 24 140
3:55.8 6,000 1:57.9 214 1034 24 142
3:55.7 7,000 1:57.8 214 1035 24 144
3:55.7 8,000 1:57.8 214 1035 24 147
3:55.6 9,000 1:57.8 214 1036 24 147
3:55.7 10,000 1:57.8 214 1035 24 147

Stroke a bit light at that pace.

[p_b82]

Ignore HR - think the batteries are done as it was glitching before 8 mins and so I took the belt off - interestingly it didn't go to zero and kept fluctuating while sat on the nearby bed...

not really sure the aim today beyond 40mins (RT-loop) at whatever pace I ended up at - a dose of insomnia is kicking my ass atm, and motivation is lacking to exercise.

Time Meters Pace Watts Cal/Hr S/M
40:07.8 9,028 2:13.3 148 807 21 121
5:00.0 1,114 2:14.6 143 793 22 137
10:00.0 1,121 2:13.8 146 802 22 118
15:00.0 1,127 2:13.0 148 810 22 124
20:00.0 1,137 2:11.9 152 824 23 117
25:00.0 1,130 2:12.7 150 814 23 119
30:00.0 1,124 2:13.4 147 806 23 119
35:00.0 1,122 2:13.6 146 804 23 122
40:00.0 1,129 2:12.8 149 813 23 119
40:07.8 25 2:36.0 92 617 8 119

[Dangerscouse]

...a dose of insomnia is kicking my ass atm, and motivation is lacking to exercise.

This could be a pivotal moment for you Peter. Tiredness is a very powerful voice to fight against, but if you manage it you'll be stronger for it when you eventually get through the insomnia. Hopefully the training will also help with the insomnia too.

My wife has suffered from insomnia for many years and it constantly amazes me that she can generally manage to fight through it. Obviously she has low moments and she hasn't got enough to consider any training, but she doesn't stay down for very long.

[p_b82]

...a dose of insomnia is kicking my ass atm, and motivation is lacking to exercise.

This could be a pivotal moment for you Peter. Tiredness is a very powerful voice to fight against, but if you manage it you'll be stronger for it when you eventually get through the insomnia. Hopefully the training will also help with the insomnia too.

My wife has suffered from insomnia for many years and it constantly amazes me that she can generally manage to fight through it. Obviously she has low moments and she hasn't got enough to consider any training, but she doesn't stay down for very long.

Yeah Thanks Stu.

It's not the first time, I suffered it really badly 12 years ago after I separated from a partner, I lost a lot of weight (down to 10st7), I was sleeping about 4 hours a week at that point for about 2 months before things started to improve; and before that I was lucky if I slept more than 2 hours in a block.

This is minor in comparison, but I've lost some of that previous sleep deprivation resilience after being to instil a number of good sleep hygiene routines over the past few years.
I'll get through it, just need to work out what's the trigger for the brain waking up and resolving it. (it's usually something even if I'm not immediately aware of it)

[alex9026]

Yesterday:
Squats followed by a low rate 12k. That's right Sascha, prioritised the lifting

Today:
1:30:00.0 23,321 1:55.7 226 1076 21
30:00.0. 7,630 1:57.9 213 1033 21
30:00.0. 7,702 1:56.8 219 1054 21
30:00.0. 7,990 1:52.6 245 1142 21

3x30mins/1:00 at r21

[alex9026]

It's not the first time, I suffered it really badly 12 years ago after I separated from a partner, I lost a lot of weight (down to 10st7), I was sleeping about 4 hours a week at that point for about 2 months before things started to improve; and before that I was lucky if I slept more than 2 hours in a block.

This is minor in comparison, but I've lost some of that previous sleep deprivation resilience after being to instil a number of good sleep hygiene routines over the past few years.
I'll get through it, just need to work out what's the trigger for the brain waking up and resolving it. (it's usually something even if I'm not immediately aware of it)

This puts my battles with sleep in to some perspective. I don't have it half as bad. I struggle massively around shifts, I can be up at 4am one day then working a block of night shifts the next and my body clock doesn't know where it's at. During my days off (anything from 2-4) I've no issues, between shifts it is the odd little block where I'll sleep. I can be exhausted, but something triggers my brain to wake me, or keep me awake... I wouldn't be able to put the training in that I do without the respite from the few nights of deprivation.

It frustrates me when Doctors and "sleep experts" make it sound so darn easy...

[Dangerscouse]

Yesterday:
Squats followed by a low rate 12k. That's right Sascha, prioritised the lifting

Today:
1:30:00.0 23,321 1:55.7 226 1076 21
30:00.0. 7,630 1:57.9 213 1033 21
30:00.0. 7,702 1:56.8 219 1054 21
30:00.0. 7,990 1:52.6 245 1142 21

3x30mins/1:00 at r21

That's a really impressive last interval

[nick rockliff]

Just a 30r22 this evening

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,635 1:57.8 214 1035 22 139
5:00.0 1,272 1:57.9 213 1034 22 130
10:00.0 1,273 1:57.8 214 1036 22 136
15:00.0 1,273 1:57.8 214 1036 22 141
20:00.0 1,272 1:57.9 213 1034 22 142
25:00.0 1,273 1:57.8 214 1036 22 143
30:00.0 1,272 1:57.9 213 1034 22 144

This the the same pace as the 10k i did yesterday but that was r24. The r22 was much more comfortable than r24.

[Sakly]

Yesterday:
Squats followed by a low rate 12k. That's right Sascha, prioritised the lifting

Today:
1:30:00.0 23,321 1:55.7 226 1076 21
30:00.0. 7,630 1:57.9 213 1033 21
30:00.0. 7,702 1:56.8 219 1054 21
30:00.0. 7,990 1:52.6 245 1142 21

3x30mins/1:00 at r21

Haha, good to have some prioritized strength work, I think
Had the same yesterday, but without rowing
Training was really going well, but today morning I woke up with a sore throat again! I really have no idea what's going on this year.
Decided to have a rest day and see how I feel tomorrow...

[alex9026]

That's a really impressive last interval

Thanks Stu. I set out at 1:56 and chipped away from there 5k out. Rest day tomorrow so happy to empty the tank and my 30r20 ambitions are a little daunting on paper, so holding a 1:49/1:50 with 21k in the legs is good for confidence.

[Kerry1960]

Random attempt at an SB for 1k which i managed by 1.2s.
Haven"t focused on the shorter stuff at all for the last 6 months. Still 4.8s away from PB pace and really need to get the rate up to 34-35 min for these type of efforts which isn't easy to do when you haven"t been training for it. Still, I'm happy with it. 10 min watmup and cool down.

Time Meters Pace Watts Cal/Hr S/M
3:35.7 1,000 1:47.8 279 1260 32 137
0:42.7 200 1:46.7 288 1290 31 124
0:42.6 400 1:46.5 290 1297 32 135
0:43.2 600 1:48.0 278 1256 32 137
0:43.6 800 1:49.0 270 1230 32 143
0:43.6 1,000 1:49.0 270 1230 33 147

[Dangerscouse]

1:06:21.6 16,093 2:03.7 185 936 18 125
12:28.1 3,000 2:04.6 181 921 18 120
12:21.4 6,000 2:03.5 186 938 18 123
12:18.4 9,000 2:03.0 188 946 18 127
12:22.7 12,000 2:03.7 185 935 18 128
12:21.2 15,000 2:03.5 186 938 18 130
4:29.7 16,093 2:03.3 186 941 18 129

The annual 'still feeling rough from two days drinking too much with my best mates' row. A day at the horse racing and I didn't waste much money on betting, but I also didn't win again.

[Kerry1960]

30 r20 today. Very close to a pseudo PB. Pleased with the row but made harder by the fact that I forgot to reset the DF after having it at 137 for a 1K yesterday!

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,121 2:06.3 173 896 20 143
6:00.0 1,404 2:08.2 166 871 20 124
12:00.0 1,409 2:07.7 168 877 20 136
18:00.0 1,421 2:06.6 172 892 20 144
24:00.0 1,432 2:05.6 176 906 21 153
30:00.0 1,455 2:03.7 185 936 21 160

[PleaseLockIn]

Bare minimum. 90kg * 11 deadlifts more lat pulldowns, OHP. Not much else. Hey. 1 rep gain is decent per week. Every little bit of strength gain takes a lot.

Beginning to put more core work.

[nick rockliff]

Just a low effort 40r20

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,524 2:05.9 175 902 20 124
5:00.0 1,191 2:05.9 175 902 20 115
10:00.0 1,190 2:06.0 175 901 20 119
15:00.0 1,190 2:06.0 175 901 20 122
20:00.0 1,191 2:05.9 175 902 20 124
25:00.0 1,191 2:05.9 175 902 20 126
30:00.0 1,190 2:06.0 175 901 20 128
35:00.0 1,190 2:06.0 175 901 20 129
40:00.0 1,191 2:05.9 175 902 20 132