What Training Have You Done Today?

[alex9026]

That's more than a little push at r18 for the last interval

Ha, if I'm honest, the stroke rate was incidental and down to a little 'discomfort' at my typical 19-20. Fewer, harder strokes meant it was over sooner!

Might have to invest in a pair of actual rowing shorts, I just wear standard gym shorts. Not been an issue in the past, but this time I was already sweating when I got on the Erg for a lengthy period. Can anyone recommend any?

[Sakly]

Might have to invest in a pair of actual rowing shorts, I just wear standard gym shorts. Not been an issue in the past, but this time I was already sweating when I got on the Erg for a lengthy period. Can anyone recommend any?

Changed to standard running tights and that was a game changer in terms of comfort on the rower.
The last two warmups in the gym with my standard gym shorts were not pleasant, as the legs cripple up and start chafing on the legs.
No recommendations, but I bought 3 different brands and types, all of them are fine. I only find small waistbands a bit more comfortable to wear.

[nick rockliff]

That's more than a little push at r18 for the last interval

Ha, if I'm honest, the stroke rate was incidental and down to a little 'discomfort' at my typical 19-20. Fewer, harder strokes meant it was over sooner!

Might have to invest in a pair of actual rowing shorts, I just wear standard gym shorts. Not been an issue in the past, but this time I was already sweating when I got on the Erg for a lengthy period. Can anyone recommend any?

I just use the cheap ones from C2 shop.

[nick rockliff]

Did a 30r22 this evening

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,632 1:57.9 213 1034 22 139
5:00.0 1,271 1:58.0 213 1032 22 127
10:00.0 1,272 1:57.9 213 1034 22 133
15:00.0 1,272 1:57.9 213 1034 22 140
20:00.0 1,272 1:57.9 213 1034 22 142
25:00.0 1,272 1:57.9 213 1034 22 145
30:00.0 1,273 1:57.8 214 1036 22 147

[Dangerscouse]

1:25:00.5 21,097 2:00.8 198 981 19 133
12:07.3 3,000 2:01.2 197 976 20 126
12:04.9 6,000 2:00.8 198 983 20 128
12:04.8 9,000 2:00.8 199 983 20 133
12:05.0 12,000 2:00.8 198 982 19 135
12:05.1 15,000 2:00.8 198 982 20 135
12:05.7 18,000 2:00.9 198 980 20 136
12:04.4 21,000 2:00.7 199 984 20 139
0:23.3 21,097 2:00.1 202 995 21 139

This felt quite a bit more manageable than it looks and it's usually a good sign of things to come when my inner metronome is properly tuned in.

[Dangerscouse]

Exciting to hear you're still considering tackling the marathon, Alex. You've been putting in a lot of hard work recently so I'd say do it, as you never know how long you'll maintain good form for, and you certainly don't want to be wondering "what if" down the road if you pass up the opportunity... Better strike while the iron's hot! .

A bit of a shameless self-plug perhaps, but I vlogged about my marathon attempt last month and included a detailed overview of how I approached nutrition/hydration leading up to and during the piece. Certainly took a bit of experimentation to strike the balance between feeling like I was getting enough fuel and electrolytes in, while not negatively impacting pace too much. Perhaps you might find some helpful tips therein. Vid is here: https://youtu.be/S0vnUw_G9b8

Two things I meant to say a while ago. It's definitely important to grab it whilst you can, as the regret of not doing it is all too powerful.

You should definitely be promoting your YT videos, as you've got a wealth of knowledge and experience that will be very helpful to most, if not all, amateur ergers.

[Sakly]

Planned the ergenduranceseries workout for today, so had a rest day yesterday, did nothing at all, not even a walk or something (and it was needed!)

After a good sleep tonight I felt a little tight back, but overall good.
Had a great breakfast as usual and after ~5h I started with a 10min warmup

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
10:00.0	2,616	1:54.6	232	1098	19	149
2:00.0	514	1:56.7	220	1057	20	137
4:00.0	515	1:56.5	221	1061	19	143
6:00.0	517	1:56.0	224	1070	20	150
8:00.0	523	1:54.7	232	1097	19	152
10:00.0	547	1:49.6	265	1212	20	163

Felt smooth and powerful, back eased up fast. HR in check for the effort.
The workout was a quarter marathon, scoring the first 5k, the last 549m and overall time.
Strategy is clear. 5k near PB pace, ease off much for ~500m to recover, ramp up pace to what feels ok, ease off again ~3-400m before the last sprint part and then go for it.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
38:32.7	10,549	1:49.6	266	1214	24	125
17:34.6	5,000	1:45.4	298	1326	27	176
19:10.8	10,000	1:55.0	230	1090	22	84
1:47.3	10,549	1:37.7	375	1590	34	85

HRM left the chat before finished the second 5k
Strategy went well, but my legs were cooked after the 5k, more than I hoped
Needed to back off a little more than planned, but I was fine with it. Sprint went as expected, not really fast, but ok for my sprint capability

Programmed 20min for cool down, but this changed into a gray zone, as my legs recovered fast and it felt good to pull some heavy strokes
Needed to reset the volume of my smartphone during the second split, lost a few seconds.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
20:00.0	4,966	2:00.8	198	982	18	155
4:00.0	968	2:03.9	184	932	18	147
8:00.0	942	2:07.3	169	882	18	152
12:00.0	1,001	1:59.8	203	999	18	153
16:00.0	1,007	1:59.1	207	1011	18	157
20:00.0	1,048	1:54.5	233	1102	18	167

[alex9026]

I just use the cheap ones from C2 shop.

C2 shop didn't have my size, but found a shop which sells the equivalent looking and similarly priced.

Two things I meant to say a while ago. It's definitely important to grab it whilst you can, as the regret of not doing it is all too powerful.

You should definitely be promoting your YT videos, as you've got a wealth of knowledge and experience that will be very helpful to most, if not all, amateur ergers.

+1 to both of the above

[alex9026]

39:23.0 10,549 1:52.0 249 1157 22
18:29.9 5,000 1:50.9 256 1181 23
19:03.4 10,000 1:54.3 234 1105 22
1:49.6 10,549 1:39.8 352 1511 28

Ergseries wrap up. Should've gone back to bed, but needed to log a score. Got excited when I saw the round last weekend, but my cold has got the better of me. Just got through this really.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
38:32.7	10,549	1:49.6	266	1214	24	125
17:34.6	5,000	1:45.4	298	1326	27	176
19:10.8	10,000	1:55.0	230	1090	22	84
1:47.3	10,549	1:37.7	375	1590	34	85

HRM left the chat before finished the second 5k
Strategy went well, but my legs were cooked after the 5k, more than I hoped
Needed to back off a little more than planned, but I was fine with it. Sprint went as expected, not really fast, but ok for my sprint capability

Excellent, and more or less what I planned to do. Plan and delivery have completely different meanings, mind!

[Sakly]

39:23.0 10,549 1:52.0 249 1157 22
18:29.9 5,000 1:50.9 256 1181 23
19:03.4 10,000 1:54.3 234 1105 22
1:49.6 10,549 1:39.8 352 1511 28

Ergseries wrap up. Should've gone back to bed, but needed to log a score. Got excited when I saw the round last weekend, but my cold has got the better of me. Just got through this really.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
38:32.7	10,549	1:49.6	266	1214	24	125
17:34.6	5,000	1:45.4	298	1326	27	176
19:10.8	10,000	1:55.0	230	1090	22	84
1:47.3	10,549	1:37.7	375	1590	34	85

HRM left the chat before finished the second 5k
Strategy went well, but my legs were cooked after the 5k, more than I hoped
Needed to back off a little more than planned, but I was fine with it. Sprint went as expected, not really fast, but ok for my sprint capability

Excellent, and more or less what I planned to do. Plan and delivery have completely different meanings, mind!

Oh, that's mad
Not too bad for a shabby day, but I really would've liked to see you perform well on this one!
Get well soon, mate!

[alex9026]

Oh, that's mad
Not too bad for a shabby day, but I really would've liked to see you perform well on this one!
Get well soon, mate!

Thanks. These things happen to us all, just got to let it pass. I've always said, when dealing with a set back, we really appreciate those days of feeling fit and well!

And you're right, coupled with a 20 mins warm up and cool down, it's 20k in the tank with 10k "grey zone" work, so not a bad days work.

[Dangerscouse]

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
38:32.7	10,549	1:49.6	266	1214	24	125
17:34.6	5,000	1:45.4	298	1326	27	176
19:10.8	10,000	1:55.0	230	1090	22	84
1:47.3	10,549	1:37.7	375	1590	34	85

HRM left the chat before finished the second 5k
Strategy went well, but my legs were cooked after the 5k, more than I hoped
Needed to back off a little more than planned, but I was fine with it. Sprint went as expected, not really fast, but ok for my sprint capability

This is a great result, for a very tough challenge

[Sakly]

And you're right, coupled with a 20 mins warm up and cool down, it's 20k in the tank with 10k "grey zone" work, so not a bad days work.

These meters adding up quite quickly, 18k for the session today, averaging around 1:54/55. Wasn't really aware of that

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
38:32.7	10,549	1:49.6	266	1214	24	125
17:34.6	5,000	1:45.4	298	1326	27	176
19:10.8	10,000	1:55.0	230	1090	22	84
1:47.3	10,549	1:37.7	375	1590	34	85

HRM left the chat before finished the second 5k
Strategy went well, but my legs were cooked after the 5k, more than I hoped
Needed to back off a little more than planned, but I was fine with it. Sprint went as expected, not really fast, but ok for my sprint capability

This is a great result, for a very tough challenge

Thx, Stu! Really pleased with it, being the best result of the comp for me as well (but not so much off from the others).
Today no issues with breathing and throat at all, that makes a huge difference.

[p_b82]

had wednesday off due to just not feeling it, and got a bite (thinking it was a tick I caught with a fingernail) that was looking very nasty so been on HC & antihistamines. - thankfully as of this morning, it's just a bit red, not angry red, so think it'll be ok from now on.

thursday ended up being a full on day with work, where by accident I found the client broke our db with a custom function that doesn't work anymore and they had a bunch of orphaned data I needed to un-pick/clear up - luckily not production db, but could have been if we hadn't found it by accident testing something else.

anyhoo to the erg - chipping away at the 1hr pace

I had been over optimistic and put it in ergzone for a pb attempt, but i had a bunch of excuses lined up before I started, and stitch was the final excuse...

Time Meters Pace Watts Cal/Hr S/M
28:14.5 6,564 2:09.0 163 860 25 173
8:17.0 1,927 2:08.9 163 861 25 165
16:34.0 1,929 2:08.8 164 863 26 175
24:51.0 1,923 2:09.2 162 858 26 177
28:14.5 785 2:09.6 161 853 26 178

popped in a 16min to get over 10k as I was a bit annoyed; it was getting tough but wasn't really HD tough / I could have backed off, got the breathing sorted and cracked on again.

Time Meters Pace Watts Cal/Hr S/M
16:00.0 3,732 2:08.6 165 866 27 173
4:00.0 928 2:09.3 162 857 27 168
8:00.0 929 2:09.1 162 858 27 169
12:00.0 932 2:08.7 164 864 27 177
16:00.0 944 2:07.1 170 886 28 179

[KeithT]

Planned the ergenduranceseries workout for today, so had a rest day yesterday, did nothing at all, not even a walk or something (and it was needed!)

After a good sleep tonight I felt a little tight back, but overall good.
Had a great breakfast as usual and after ~5h I started with a 10min warmup

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
10:00.0	2,616	1:54.6	232	1098	19	149
2:00.0	514	1:56.7	220	1057	20	137
4:00.0	515	1:56.5	221	1061	19	143
6:00.0	517	1:56.0	224	1070	20	150
8:00.0	523	1:54.7	232	1097	19	152
10:00.0	547	1:49.6	265	1212	20	163

Felt smooth and powerful, back eased up fast. HR in check for the effort.
The workout was a quarter marathon, scoring the first 5k, the last 549m and overall time.
Strategy is clear. 5k near PB pace, ease off much for ~500m to recover, ramp up pace to what feels ok, ease off again ~3-400m before the last sprint part and then go for it.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
38:32.7	10,549	1:49.6	266	1214	24	125
17:34.6	5,000	1:45.4	298	1326	27	176
19:10.8	10,000	1:55.0	230	1090	22	84
1:47.3	10,549	1:37.7	375	1590	34	85

HRM left the chat before finished the second 5k
Strategy went well, but my legs were cooked after the 5k, more than I hoped
Needed to back off a little more than planned, but I was fine with it. Sprint went as expected, not really fast, but ok for my sprint capability

Programmed 20min for cool down, but this changed into a gray zone, as my legs recovered fast and it felt good to pull some heavy strokes
Needed to reset the volume of my smartphone during the second split, lost a few seconds.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
20:00.0	4,966	2:00.8	198	982	18	155
4:00.0	968	2:03.9	184	932	18	147
8:00.0	942	2:07.3	169	882	18	152
12:00.0	1,001	1:59.8	203	999	18	153
16:00.0	1,007	1:59.1	207	1011	18	157
20:00.0	1,048	1:54.5	233	1102	18	167

This is really impressive.