What Training Have You Done Today?

[Jbrown1215]

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?

Patience, young grasshopper... in due time

[Jbrown1215]

I'm leaning towards giving the FM a go... yesterday's session to get a feel for a realistic target pace and cadence gave me the nudge and confidence boost I think I needed.

3x9999m (the largest interval the PM will accept, who'd have known?), with undefined rest periods that ended up being just over 3' each. First time using the "Undefined Rest" feature. Neat!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:51:31.7	29,997	1:51.5	252	1168	24	145
37:03.7	9,999	1:51.1	255	1176	24	146
r: 3:20	17						
37:11.9	9,999	1:51.6	252	1166	24	144
r: 3:16	16						
37:16.0	9,999	1:51.8	250	1161	24	147
r: 0:19	23						
r56

Used this as an opportunity to test out my tech (making a time lapse on the GoPro), fuel, hydration, posterior pain mitigation, and anti-chafing measures. Better than expected!

[nick rockliff]

Had a go at the CTC this evening but r26

Time Meters Pace Watts Cal/Hr S/M
8:37.7 2,400 1:47.8 279 1260 25 142
0:21.8 100 1:49.0 270 1230 25 113
r: 0:30 22
3:14.4 900 1:48.0 278 1256 26 149
r: 0:30 14
3:14.3 900 1:47.9 278 1257 26 154
r: 0:30 18
1:47.2 500 1:47.2 284 1277 26 154
r: 0:30 23
r77

Should be able to go sub/around 1:45 if I got the correct head on because this wasn't too hard.

[Dangerscouse]

3x9999m (the largest interval the PM will accept, who'd have known?), with undefined rest periods that ended up being just over 3' each. First time using the "Undefined Rest" feature. Neat!

Some very specialist info, 'Just Row' only goes to 50k before it resets.

I really like undefined rests, as it gives you good options and a safety net if it all goes against expectations

[petererg]

Another 10k at 20 s/m.

Time Meters Pace Watts Cal/Hr S/M
42:15.7 10,000 2:06.7 172 891 20 134
8:27.2 2,000 2:06.8 172 890 20 131
8:24.3 4,000 2:06.0 175 901 20 132
8:24.3 6,000 2:06.0 175 901 20 135
8:27.2 8,000 2:06.8 172 890 20 138
8:32.7 10,000 2:08.1 166 872 20 136

[Kerry1960]

3rd and final go at March CTC. Good improvement again and now roughly what I thought I was capable of so won't be going again.

Time Meters Pace Watts Cal/Hr S/M
9:04.2 2,400 1:53.3 240 1126 33 136
0:19.3 100 1:36.5 389 1640 43 108
r: 0:30 21
3:27.4 900 1:55.2 229 1087 29 137
r: 0:30 20
3:26.5 900 1:54.7 232 1097 29 148
r: 0:30 23
1:50.9 500 1:50.9 257 1183 31 153
r64

[KeithT]

Like others, I have been dealing with some kind of illness and only 1 row in last week and I feel exhausted. Doesn't help that I went from a hybrid schedule of in-office and work from home to always being in office. With most others also coming back in I am around a lot more people more often and I can see it causing more illness.

This change has also messed up my workout and sleep patterns. With the commute 5 days a week I have lost some available workout time. Hopefully, I will get a good new routine going here.

[nick rockliff]

Did a 10kr22 this evening

Time Meters Pace Watts Cal/Hr S/M
39:58.5 10,000 1:59.9 203 998 22 135
4:00.0 1,000 2:00.0 203 997 22 122
3:59.9 2,000 1:59.9 203 997 22 126
3:59.9 3,000 1:59.9 203 997 22 130
3:59.8 4,000 1:59.9 203 998 22 133
3:59.9 5,000 1:59.9 203 997 22 133
3:59.9 6,000 1:59.9 203 997 22 137
3:59.8 7,000 1:59.9 203 998 22 141
3:59.8 8,000 1:59.9 203 998 22 142
3:59.9 9,000 1:59.9 203 997 22 143
3:59.7 10,000 1:59.8 203 999 22 143

Much prefer doing a 10kr22 at this pace rather than sitting for 60min at 2:06. Think it has more of a training effect too,, especially as we get older.

[p_b82]

Another PB attempt and another HD.

was going great until my right leg went straight to numb - i held on for another 5mins but it was getting worse so got up. (was strapless too which is normally better)

Time Meters Pace Watts Cal/Hr S/M
25:11.5 5,838 2:09.4 161 855 26 170
12:00.0 2,782 2:09.4 162 855 26 166
24:00.0 2,781 2:09.4 161 855 27 170
25:11.5 275 2:10.0 159 848 27 174

shook things out, strapped in and put in a quick 300W blast - furthest I've been at sub 1:45 & after the start, only one sub 300W stroke near the end.

Time Meters Pace Watts Cal/Hr S/M
2:05.0 601 1:43.9 311 1371 35 181
1:00.0 289 1:43.8 313 1376 35 175
2:00.0 289 1:43.8 313 1376 35 185
2:05.0 24 1:44.1 310 1365 36 185

finally some junk meters as a warm down - leg started to go number again though, so not as long as I'd put in.

Time Meters Pace Watts Cal/Hr S/M
3:42.5 804 2:18.3 132 754 23 155

I have just ordered a citius remex - hopefully that sorts this issue out as I'm starting to get very very frustrated, my back/stroke feels great, but I can't do any distance with a leg that goes numb after 4k.

[bassongirl]

Fighting a cold with a sore throat at the moment. Decided to get some very low intensity meters for the World Erg challenge in.
Did a 6k while watching Justins 6k pb on YouTube for motivation. Well, constantly saw a 2:40 on my screen and 1:40 on his

Time Meters Pace Watts Cal/Hr S/M
31:55.9 6,000 2:39.6 86 595 18 137
5:19.8 1,000 2:39.9 86 594 18 139
5:18.6 2,000 2:39.3 87 597 18 140
5:19.8 3,000 2:39.9 86 594 18 137
5:19.8 4,000 2:39.9 86 594 18 132
5:19.4 5,000 2:39.7 86 595 18 141
5:18.5 6,000 2:39.2 87 598 18 138

[petererg]

10k at 20 s/m. Took it easy tonight as I did other sport before.

Time Meters Pace Watts Cal/Hr S/M
44:38.3 10,000 2:13.9 146 801 20 119
8:56.4 2,000 2:14.1 145 799 20 118
8:54.4 4,000 2:13.6 147 805 20 120
8:57.1 6,000 2:14.2 145 797 21 120
8:58.8 8,000 2:14.7 143 792 21 119
8:51.5 10,000 2:12.8 149 813 22 120

[Jbrown1215]

Tuesday, 3/18: My usual 20k Zone 2

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:17:54.4	20,000	1:56.8	219	1054	21	130
15:32.5	4,000	1:56.5	221	1060	21	130
15:33.0	8,000	1:56.6	221	1059	21	130
15:34.9	12,000	1:56.8	219	1054	21	130
15:35.6	16,000	1:56.9	219	1053	21	131
15:38.4	20,000	1:57.3	217	1046	21	132

Wednesday, 3/19: CTC - A great workout that really makes you guess how hard to attack that first 100m...

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
7:26.6	2,400	1:33.0	435	1795	33
0:16.7	100	1:23.5	601	2369	47
r: 0:30	111					
2:50.4	900	1:34.6	413	1719	32
r: 0:30	80					
2:49.7	900	1:34.2	418	1737	33
r: 0:30	76					
1:29.7	500	1:29.7	485	1968	37
r267

A full rest day tomorrow, then the Marathon on Friday if plans stay on track!

[Sakly]

A full rest day tomorrow, then the Marathon on Friday if plans stay on track!

Yes!

[nick rockliff]

Did another 10kr22 this evening but with a bit of a twist by speeding up by 0.1 every 1k split.

Time Meters Pace Watts Cal/Hr S/M
39:48.3 10,000 1:59.4 206 1007 22 140
3:59.7 1,000 1:59.8 203 999 22 125
3:59.6 2,000 1:59.8 204 1000 22 130
3:59.3 3,000 1:59.6 204 1003 22 135
3:59.2 4,000 1:59.6 205 1004 22 138
3:58.9 5,000 1:59.4 205 1006 22 141
3:58.8 6,000 1:59.4 206 1007 22 143
3:58.5 7,000 1:59.2 206 1010 22 146
3:58.3 8,000 1:59.1 207 1012 22 148
3:58.1 9,000 1:59.0 207 1013 22 149
3:57.9 10,000 1:58.9 208 1015 22 149

Nearly got it right

[petererg]

A steady 10k.

Time Meters Pace Watts Cal/Hr S/M
46:35.0 10,000 2:19.7 128 741 20 113
9:25.3 2,000 2:21.3 124 726 20 112
9:13.6 4,000 2:18.4 132 754 20 115
9:15.1 6,000 2:18.7 131 750 20 115
9:20.4 8,000 2:20.1 127 738 21 115
9:20.7 10,000 2:20.1 127 737 20 113