What Training Have You Done Today?

[bassongirl]

Celebrating two years of indoor rowing today with 1,796,104m in total.
But more important I had my first 10k session in half a year and my shoulder feels good, not perfect but good.

Time Meters Pace Watts Cal/Hr S/M
48:04.8 10,000 2:24.2 117 701 23 173
19:35.8 4,000 2:26.9 110 679 22 163
r: 3:00 17
14:29.0 3,000 2:24.8 115 696 24 170
r: 3:00 17
9:29.0 2,000 2:22.2 122 718 26 177
r: 3:00 18
4:30.9 1,000 2:15.4 141 784 28 182
r52

[Sakly]

Celebrating two years of indoor rowing today with 1,796,104m in total.
But more important I had my first 10k session in half a year and my shoulder feels good, not perfect but good.

Time Meters Pace Watts Cal/Hr S/M
48:04.8 10,000 2:24.2 117 701 23 173
19:35.8 4,000 2:26.9 110 679 22 163
r: 3:00 17
14:29.0 3,000 2:24.8 115 696 24 170
r: 3:00 17
9:29.0 2,000 2:22.2 122 718 26 177
r: 3:00 18
4:30.9 1,000 2:15.4 141 784 28 182
r52

Congratulations for sticking to it!
The 10k sounds good as well, hopefully shoulder gets even better over time.

[Jbrown1215]

Curious what seat pad you ended up getting?

Vapor Fitness. I was a little dubious at first, ultimately it is just a seat shaped piece of rubber! But works a treat for me, and I just row in a pair of shorts, not rowing specific.

I forgot about that. You really were struggling at times.

It certainly took away the joy of erg'ing, glad I found my fix.

Sweet! Mine is the same Vapor Fitness seat pad then. Have been very pleased with it and it's been on my erg for a solid year now. Glad it's helped reduce your suffering .

[Dangerscouse]

1:00:50.8 15,000 2:01.6 194 968 18 130
7:36.5 1,875 2:01.7 194 967 19 122
7:36.4 3,750 2:01.7 194 968 19 126
7:36.1 5,625 2:01.6 195 969 19 129
7:36.1 7,500 2:01.6 195 969 19 132
7:36.7 9,375 2:01.7 194 966 19 132
7:36.4 11,250 2:01.7 194 968 19 133
7:36.2 13,125 2:01.6 194 969 19 135
7:36.3 15,000 2:01.6 194 968 19 136

It feels like I've got some sort of head cold. No coughing or sneezing, but everything else, so this was a bit of a struggle. It definitely felt harder than it looks.

[p_b82]

A pain free 90 minutes is norm now, where previously I was doing well to finish a 60 minute piece (the numbness would creep in circa 30 mins on, often getting progressively worse).

I've got a gel pad and a c2 rubber & I've tried a number of combos of positioning with them - the only seating position that really seemed to solve the issue, put my back in a weak position & I believe it is what triggered the back spasm.

I'm thinking I'm going to need to fork out on a citius remex (though not sure which option) or look at a completely different seat itself at this stage.

it's been 2M meters and I have the same issues as you if I was going to "get used to it" by this point I would have done lol.

[p_b82]

Celebrating two years of indoor rowing today with 1,796,104m in total.
But more important I had my first 10k session in half a year and my shoulder feels good, not perfect but good.

Time Meters Pace Watts Cal/Hr S/M
48:04.8 10,000 2:24.2 117 701 23 173
19:35.8 4,000 2:26.9 110 679 22 163
r: 3:00 17
14:29.0 3,000 2:24.8 115 696 24 170
r: 3:00 17
9:29.0 2,000 2:22.2 122 718 26 177
r: 3:00 18
4:30.9 1,000 2:15.4 141 784 28 182
r52

Glad to read that things are continuing to improve

[nick rockliff]

Did a 60r18 this evening

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 14,068 2:07.9 167 875 18 128
5:00.0 1,172 2:07.9 167 874 18 112
10:00.0 1,172 2:07.9 167 874 18 118
15:00.0 1,173 2:07.8 167 876 18 122
20:00.0 1,173 2:07.8 167 876 18 125
25:00.0 1,173 2:07.8 167 876 18 129
30:00.0 1,173 2:07.8 167 876 18 131
35:00.0 1,173 2:07.8 167 876 18 133
40:00.0 1,172 2:07.9 167 874 18 133
45:00.0 1,172 2:07.9 167 874 18 135
50:00.0 1,172 2:07.9 167 874 18 136
55:00.0 1,172 2:07.9 167 874 18 135
1:00:00.0 1,173 2:07.8 167 876 18 137

[p_b82]

junk session again - another max 2x3hr sleep blocks last night meant today has been a struggle.

Despite soaking HR belt, and tightening it + new cell, it crapped out again almost as soon as I started moving. (took it off at 3ish mins point)

i wanted an excuse to stop and so I'm pleased I made it to 20mins. kinda

Time Meters Pace Watts Cal/Hr S/M
20:10.0 4,802 2:05.9 175 902 25
5:55.1 1,400 2:06.8 172 890 25
11:46.5 1,400 2:05.5 177 909 26
17:38.3 1,400 2:05.6 176 907 25
20:10.1 602 2:06.0 175 901 25

Had aimed to push on for a final 10 once I cleaned up the contacts but any desire was gone & rather than just see it out slowly, I called it.

Time Meters Pace Watts Cal/Hr S/M
2:38.8 655 2:01.2 196 976 27 165
2:00.0 497 2:00.7 199 984 28 164
2:38.8 159 2:02.0 193 963 26 167

[petererg]

A 10k slightly faster than my normal steady rows. I felt surprisingly fresh this evening after yesterday’s 12k trail run and 10k row. I really enjoy the increasing daylight. It has a positive effect on my energy.

Time Meters Pace Watts Cal/Hr S/M
42:26.8 10,000 2:07.3 170 883 20 134
8:29.6 2,000 2:07.4 169 882 21 133
8:27.0 4,000 2:06.7 172 891 21 133
8:26.3 6,000 2:06.5 173 893 21 135
8:32.0 8,000 2:08.0 167 874 20 136
8:31.8 10,000 2:07.9 167 875 21 136

[alex9026]

Sweet! Mine is the same Vapor Fitness seat pad then. Have been very pleased with it and it's been on my erg for a solid year now. Glad it's helped reduce your suffering .

Nice, so when do the performance benefits kick in?

[alex9026]

A lethargic 16k yesterday at 2:01 r20

Today:
58:41.0 15,000 1:57.3 216 1045 20
11:32.2 3,000 1:55.3 228 1084 20
11:41.6 6,000 1:56.9 219 1053 20
11:52.9 9,000 1:58.8 209 1018 20
11:49.9 12,000 1:58.3 211 1027 21
11:44.3 15,000 1:57.3 216 1044 21

Got a 20 minute warm up in with a view to 5500m at 1:49 r20. I don't know if it was the fact it 6am or a little hangover from last week's efforts, but I pulled the plug after 1500m. Settled for 15k with a harder opening 5k. Yesterday was also at 6am, which is far from my norm (I'm not on shift for two weeks I am working more civilised hours, so can Erg first thing). It's still over 20k in the legs, just not really what I had in mind!

[Dangerscouse]

1:17:48.5 18,000 2:09.6 160 852 17 117
9:40.6 2,250 2:09.0 163 860 17 115
9:44.8 4,500 2:09.9 159 848 17 115
9:43.4 6,750 2:09.6 161 852 17 116
9:44.8 9,000 2:09.9 159 848 17 117
9:44.2 11,250 2:09.8 160 850 17 118
9:44.2 13,500 2:09.8 160 850 17 119
9:43.7 15,750 2:09.7 160 851 17 118
9:42.8 18,000 2:09.5 161 854 17 119

This cold is kicking my backside, so I had to take account of that. I couldn't sleep so there was no point in staying in bed.

[Kerry1960]

30 mins at r24 today. Felt pretty good. Need to be under 2:04 pace at 20 mins and PB will fall. Maybe next time.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,259 2:03.9 184 932 24 142
5:00.0 1,200 2:05.0 179 916 24 122
10:00.0 1,205 2:04.4 181 924 25 133
15:00.0 1,208 2:04.1 183 929 24 141
20:00.0 1,207 2:04.2 182 927 24 147
25:00.0 1,211 2:03.8 184 933 24 153
30:00.0 1,229 2:02.0 193 962 23 158

[PleaseLockIn]

Sprained my ankle a little. But it forced me off the erg.

At least I tried z2 cycling at ~100W. Technogym skillbike. Somehow I need to slow to 20km/h to stay at zone 2 with gear 5 and 1% incline (trying to simulate real cycling).

Held my HR at around 130. But yes, cycling =/= rowing.

Until my ankle recovers there is no way I am doing intervals. Facepalm. Any advice if possible?

[p_b82]

Sprained my ankle a little. But it forced me off the erg.
Until my ankle recovers there is no way I am doing intervals. Facepalm. Any advice if possible?

Not sure what advice you're after here - is it what to do instead, or something else?

My question is how did you hurt your ankle - I seem to recall you did this not too long ago as well - which suggest you're either very unlucky, or you're doing something that puts your ankle in a weak position.

If you've got weak tendons and/or hypermobility in your ankle, you might want to wear some supports in the future, may help reoccurrence of issues perhaps. Prob best to speak with a dr/physio though if it isn't being caused by something obvious like "I rolled it" etc.