What Training Have You Done Today?

[Dangerscouse]

Front squats, good mornings and changed exercises for my strength training plan. Improving a few reps a session. Thx Stu for the advice! Hopefully it translates to rowing…

Somehow, 20kg * 15 front squat even though my previous back squat PB is 100kg. I suppose I have weak spots to train…

A small step forward is still a step forward

Sometimes you take a step back, to take two steps forward. It's only your ego that is telling you not to do it. I always remember, when I used to weight train at a gym many years ago, and couple of lads, who looked like they were far too much into PEDs, and they were discussing how form and lower weights if necesary was more important and giving respect to someone who had done it.

FWIW, I find front squats harder than back squats, but I also find back squats harder than split squats.

[Dangerscouse]

4:00.0 1,282 1:33.6 427 1768 32
1:00.0 319 1:34.0 421 1748 35
2:00.0 321 1:33.4 429 1775 32
3:00.0 321 1:33.4 429 1775 31
4:00.0 321 1:33.4 429 1775 32

Team challenge for the month. Couldn't have paced it better, the pace dropped to 1:35 just as I crossed the line and there would have been no salvaging it.

That's a great four Alex. Not to fade until the very last stroke(s) is a testament to you getting better and better in recent weeks/months.

I assume you're sleeping better?

[Sakly]

4:00.0 1,282 1:33.6 427 1768 32
1:00.0 319 1:34.0 421 1748 35
2:00.0 321 1:33.4 429 1775 32
3:00.0 321 1:33.4 429 1775 31
4:00.0 321 1:33.4 429 1775 32

Team challenge for the month. Couldn't have paced it better, the pace dropped to 1:35 just as I crossed the line and there would have been no salvaging it.

Wow, what a great score and pacing!

[Sakly]

Some light blindrowing meters for me today.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
1:28:08	21,097	2:05.3	178	911	18	127
10:57.4	2,638	2:04.6	181	922	18	129
10:59.7	5,276	2:05.0	179	916	18	127
11:02.1	7,914	2:05.4	177	909	18	126
11:03.6	10,552	2:05.7	176	905	18	124
11:04.3	13,190	2:05.9	175	903	18	127
11:00.0	15,828	2:05.0	179	915	18	127
11:01.8	18,466	2:05.4	177	910	18	128
10:59.2	21,097	2:05.2	178	912	18	130[/code

[alex9026]

That's a great four Alex. Not to fade until the very last stroke(s) is a testament to you getting better and better in recent weeks/months.

I assume you're sleeping better?

Thanks Stu, things are definitely coming together. I would love to say I am, but finished a night shift this morning so could've been fresher! Simple carbs and a good dose of caffeine is sufficient enough to see me through these short, sharp efforts.

Wow, what a great score and pacing!

Thanks Sascha, though the consistency of the pacing was incidental, just found a pace and thought "this will do". My 2k was very evenly split, too. For me, I feel there would be too much ground to be lost to go out a split slower and sprint finish it, I'm just not explosive enough for that kind of effort.

[p_b82]

chipping away slowly - had planned on just getting the hour done regardless of if the pace slipped away, but even with water at 30m to go it felt like I hit a wall again - tried to push through but not happening once more.

got up for a break and to get the blood flowing back into my right leg, and out of my fan's path the sweat started to flood off me.

Time Meters Pace Watts Cal/Hr S/M
40:03.1 9,309 2:09.0 163 860 23 173
12:00.0 2,798 2:08.6 164 865 24 167
24:00.0 2,793 2:08.8 163 862 24 175
36:00.0 2,783 2:09.3 162 856 24 176
40:03.0 936 2:09.8 160 850 23 177

HD'd the 2nd stint when my form went to pot rather than finish it.

Time Meters Pace Watts Cal/Hr S/M
11:15.8 2,620 2:08.9 163 861 24 169
4:00.0 929 2:09.1 162 858 24 164
8:00.0 933 2:08.6 165 866 24 171
11:15.7 759 2:08.9 163 862 24 173

[Sakly]

Wow, what a great score and pacing!

Thanks Sascha, though the consistency of the pacing was incidental, just found a pace and thought "this will do". My 2k was very evenly split, too. For me, I feel there would be too much ground to be lost to go out a split slower and sprint finish it, I'm just not explosive enough for that kind of effort.

Absolutely feel it, same for me with negative splits/sprint finish - but overall some splits slower for sure

[Sakly]

CTC today combined with the team challenge being a 4min, so the first interval had to be it. Wasn't a good idea to give more to the 4min as I would have in the CTC context, as I paid for it the rest of the workout
Anyway, unofficial PB by 21m for the 4min.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
13:00.0	3,940	1:38.9	361	1542	32	169
4:00.0	1,238	1:36.9	384	1622	34	171
r: 3:00	35						
3:00.0	889	1:41.2	337	1460	30	169
r: 2:30	44						
2:00.0	605	1:39.1	359	1534	31	168
r: 2:00	36						
1:00.0	320	1:33.7	425	1761	36	164
r: 2:00	24						
3:00.0	889	1:41.2	337	1460	31	171
r139

[KeithT]

Training has been pretty boring lately. I did a sort mixed workout Sunday to get to 2MM for year.....500K less than prior years. I want to blame age for declining results but I also am not rowing as much. I did a lot more leg work this past year and thought it would enhance rowing, especially doing some high rep work that really hit cardio. Anyway, I wont be rowing today or tomorrow so will end season with the 2MM. For this coming year I need to decide if I want to go back to more rowing or stay with a little more weight training.

[Dangerscouse]

1:25:47.7 21,097 2:02.0 193 963 20 135
12:12.1 3,000 2:02.0 193 963 20 123
12:12.1 6,000 2:02.0 193 963 20 128
12:12.0 9,000 2:02.0 193 963 20 134
12:12.0 12,000 2:02.0 193 963 20 138
12:12.0 15,000 2:02.0 193 963 20 143
12:12.1 18,000 2:02.0 193 963 20 141
12:11.8 21,000 2:01.9 193 963 20 144
0:23.7 21,097 2:02.1 192 960 20 143

Last row of 24/25 season, and I just managed to get over 3.5 million metres, and yes, that last interval is bugging me a bit

It's also got to that point that I'm wishing for colder days, as a starting temperature of 21c is roughly double what I'd ideally like, but I'll take the warmer days any day

[p_b82]

1:25:47.7 21,097 2:02.0 193 963 20 135
12:12.1 3,000 2:02.0 193 963 20 123
12:12.1 6,000 2:02.0 193 963 20 128
12:12.0 9,000 2:02.0 193 963 20 134
12:12.0 12,000 2:02.0 193 963 20 138
12:12.0 15,000 2:02.0 193 963 20 143
12:12.1 18,000 2:02.0 193 963 20 141
12:11.8 21,000 2:01.9 193 963 20 144
0:23.7 21,097 2:02.1 192 960 20 143

Last row of 24/25 season, and I just managed to get over 3.5 million metres, and yes, that last interval is bugging me a bit

It's also got to that point that I'm wishing for colder days, as a starting temperature of 21c is roughly double what I'd ideally like, but I'll take the warmer days any day

That's quite some volume - more than I've done since I started by over 1M meters

I'm really noticing the warmth - I moved my erg when I re-did the floors into my office, as it is a bigger room, but it is south facing (with a section of flat roof) from a smaller north facing room - I may have to reconsider this as it moves towards summer properly (but then I have to dismantle the guest bed as it can't fit in the room with the erg as well)

[Dangerscouse]

That's quite some volume - more than I've done since I started by over 1M meters

I'm really noticing the warmth - I moved my erg when I re-did the floors into my office, as it is a bigger room, but it is south facing (with a section of flat roof) from a smaller north facing room - I may have to reconsider this as it moves towards summer properly (but then I have to dismantle the guest bed as it can't fit in the room with the erg as well)

It soon adds up when you can get used to a HM as being a standard steady state session, but it's not an option or even a consideration for everyone.

Regarding the heat, I do moan about it but it's also good training to get accustomed to the heat, as it adds a different dimension, as long as you accept it will be harder and HR will suffer. I generally rely on RPE, and keep an eye on recovery a lot more in these occasions.

[alex9026]

Yesterday:
1:34:00.9 24,000 1:57.5 216 1042 19
31:49.3 8,000 1:59.3 206 1008 18
r: 3:00 159
27:38.6 7,000 1:58.4 210 1024 19
r: 3:00 120
19:35.6 5,000 1:57.5 215 1041 20
r: 3:00 120
14:57.3 4,000 1:52.1 248 1153 21

Today
6k w/u

7:29.9 2,400 1:33.7 425 1762 32
3:06.0 1,000 1:33.0 435 1797 33
r: 3:00 140
0:53.3 300 1:28.8 499 2018 38
r: 2:00 94
0:17.1 100 1:25.5 560 2227 42
r: 2:00 162
3:13.5 1,000 1:36.7 386 1630 30

12k at 2:00 r20

This was the first round of another online series, Rowbin Hood. Each piece is scored, but I'm not in a position to play a tactical game, just wanted to give a hard honest effort on each piece and see where it lands. Metres either side to take past 20k for the day. Following yesterday's piece and the weight session that followed the 4minute TT, it's been a good three days work.

I echo the thoughts on the heat, this is about as warm as I can tolerate it in the garage.

[nick rockliff]

1:25:47.7 21,097 2:02.0 193 963 20 135
12:12.1 3,000 2:02.0 193 963 20 123
12:12.1 6,000 2:02.0 193 963 20 128
12:12.0 9,000 2:02.0 193 963 20 134
12:12.0 12,000 2:02.0 193 963 20 138
12:12.0 15,000 2:02.0 193 963 20 143
12:12.1 18,000 2:02.0 193 963 20 141
12:11.8 21,000 2:01.9 193 963 20 144
0:23.7 21,097 2:02.1 192 960 20 143

Last row of 24/25 season, and I just managed to get over 3.5 million metres, and yes, that last interval is bugging me a bit

It's also got to that point that I'm wishing for colder days, as a starting temperature of 21c is roughly double what I'd ideally like, but I'll take the warmer days any day

That's a lot of metres Stu, double mine for this season. What's your plan now you have or should have a good aerobic base?

Have you set a whole list of ranked 50s PBs yet?

[Sakly]

Not as fast and consistent as Stu, but chose a HM to end my season, too. Did it blind again, as usual for steady sessions.
After the CTC my legs and back were a bit tired

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
1:26:43	21,097	2:03.3	187	942	18	135
10:45.4	2,638	2:02.3	191	958	18	137
10:46.2	5,276	2:02.4	190	955	18	135
10:49.0	7,914	2:03.0	188	947	18	135
10:53.3	10,552	2:03.8	184	934	18	134
10:57.2	13,190	2:04.5	181	923	18	135
10:52.2	15,828	2:03.6	185	937	18	135
10:52.6	18,466	2:03.6	185	936	18	135
10:47.1	21,097	2:02.9	188	947	18	140

This was my 53rd HM of the season, out of 123 training sessions filtered by greater than 30min (so not being a time trial of short stuff, warmups in the GYM, CTC/TOC, etc.).
Got to 2,970,560m overall, 2,582,253m on the rower. Missing a complete month in February and parts of March, I assume 3mm on the rower would be possible under normal conditions.
Skierg meters all from gym warmup and some short intervals or TT of short stuff. Ratio will probably change a bit next season, when I can hit skierg stuff more regularly on my own machine
Don't know how much I need to sacrifice rower for that...