What Training Have You Done Today?

[Dangerscouse]

1:23:14.6 21,097 1:58.3 211 1026 22 134
11:54.8 3,000 1:59.1 207 1012 23 126
11:52.3 6,000 1:58.7 209 1019 23 130
11:50.0 9,000 1:58.3 211 1026 23 132
11:50.7 12,000 1:58.4 211 1024 23 136
11:48.2 15,000 1:58.0 213 1032 23 137
11:47.5 18,000 1:57.9 213 1034 23 139
11:47.9 21,000 1:57.9 213 1033 23 140
0:23.1 21,097 1:59.0 207 1013 21 140

I had a loose plan of slowing down when I reached the inflection point, but it never seemed to happen. Possibly around 19k it got a little bit more noticeable, but not by much.

[nick rockliff]

I've only ever done one FM which didn't go to plan, so can't offer any advice. Will be watching out for your result though with interest.

Out if interest: what went wrong? Is the given PB in your signature the result of that FM?

Yes that's the one in my signature. I decided to have a go at the FM one Sunday morning but hadn't done any specific training but had regularly done 32k in a day during normal training split AM/PM.

I thought sitting on 1:49/50 would be achievable. Got to about 10k to go when my right leg sort of seized up. Had to stop, get off the erg and have a walk around until it felt like back to normal. Had to jump on and end with a 10k.

It's probably one distance I could have PB'd into my 50s or even early 60s but didn't really interest me at all.

[Dino]

Another C2 season done and to borrow a phrase..."not great, not terrible" but much better than the last 3 years.
After the holiday challenge thought I might make a million this year but more illness put pay to that with Feb wiped out.
So ended up on 847,815m (194,242 on the water and 653,573 on the erg)... I count my Strava logged water metres which I enter in my C2 log book manually so the C2 logbook is my main log for rowing rather then Strava.
Two sessions so far this season, 1 OTE and 1 OTW, 16k in the bank. I shall keep plodding on!

[Sakly]

I've only ever done one FM which didn't go to plan, so can't offer any advice. Will be watching out for your result though with interest.

Out if interest: what went wrong? Is the given PB in your signature the result of that FM?

Yes that's the one in my signature. I decided to have a go at the FM one Sunday morning but hadn't done any specific training but had regularly done 32k in a day during normal training split AM/PM.

I thought sitting on 1:49/50 would be achievable. Got to about 10k to go when my right leg sort of seized up. Had to stop, get off the erg and have a walk around until it felt like back to normal. Had to jump on and end with a 10k.

It's probably one distance I could have PB'd into my 50s or even early 60s but didn't really interest me at all.

Sounds awful
Could you finish the last 10k at the same pace, after your leg was back to normal? The time in your signature is not bad at all, especially with a coffee break in it

[Sakly]

After a decent warmup of 3k I decided to go for a first sighter of week 2. The Widow's Sons - ROWBIN HOOD.
5x4min with decreasing rests and 4 scores:
1.overall
2.fastest
3.slowest
4.4th interval
My strategy was to go for fastest in the 1st, when fresh. Back off to assumed average for 2nd/3rd, go harder on the 4th again and let 5th be the slowest, as it was very likely it will happen anyway
Strategy went well, but I was dying afterwards

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
20:00.0	5,867	1:42.2	327	1426	27	174
4:00.0	1,218	1:38.5	366	1559	31	171
r: 2:30	38						
4:00.0	1,159	1:43.5	315	1385	26	173
r: 2:00	32						
4:00.0	1,158	1:43.6	315	1382	26	175
r: 1:30	32						
4:00.0	1,191	1:40.7	342	1477	30	178
r: 1:00	18						
4:00.0	1,142	1:45.0	302	1338	24	176
r120

After a short break, 20min for cooldown.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
20:00.0	4,931	2:01.6	194	968	18	151
4:00.0	962	2:04.7	180	920	19	147
8:00.0	968	2:03.9	184	932	18	149
12:00.0	975	2:03.0	188	946	18	148
16:00.0	996	2:00.4	200	988	18	153
20:00.0	1,030	1:56.5	221	1061	18	159

[nick rockliff]

Out if interest: what went wrong? Is the given PB in your signature the result of that FM?

Yes that's the one in my signature. I decided to have a go at the FM one Sunday morning but hadn't done any specific training but had regularly done 32k in a day during normal training split AM/PM.

I thought sitting on 1:49/50 would be achievable. Got to about 10k to go when my right leg sort of seized up. Had to stop, get off the erg and have a walk around until it felt like back to normal. Had to jump on and end with a 10k.

It's probably one distance I could have PB'd into my 50s or even early 60s but didn't really interest me at all.

Sounds awful
Could you finish the last 10k at the same pace, after your leg was back to normal? The time in your signature is not bad at all, especially with a coffee break in it

Can't remember the exact details, was just over 20 years ago

[Dangerscouse]

My go to session when I'm fatigued but I feel like I still need a more intense session.

Like all of us can probably relate to there's a lot of hidden stuff in the numbers, not least the last interval having a HD long enough to unstrap one foot, then to get a grip and start again.

This was really good to prove to myself that I can fight through the reluctance & doubts to still feel relatively comfortable at 1:43 pace

1k repeats undefined rests
24:59.2 7,000 1:47.0 285 1280 27 146
3:46.7 1,000 1:53.3 240 1127 26 128
r: 0:33 13
3:41.8 1,000 1:50.9 257 1183 26 134
r: 1:00 18
3:35.8 1,000 1:47.9 279 1258 26 143
r: 1:15 18
3:26.4 1,000 1:43.2 318 1395 30 151
r: 1:28 20
3:25.6 1,000 1:42.8 322 1408 30 156
r: 2:10 18
3:29.2 1,000 1:44.6 306 1352 29 160
r: 1:57 24
3:33.8 1,000 1:46.9 287 1286 28 154
r: 0:44 26
r137

[jcross485]

It's been a minute since I've posted but my training was a bit lighter on the erg while I worked towards some strength goals. I managed to knock a couple of big strength goals off last weekend for my 40th as well as a couple of other strength / fitness goals and challenges I had set as well. A deadlift number I've hit countless times before but I like to maintain as a good baseline of strength, an all-time PR on weighted pull-ups and dips, and a couple of other less remarkable but more personal challenges I was happy to check off.

This past week, we had a bit of an illness run through the house that hit me as well - a lot of low intensity "training" (walking, rucking) but finally on the back side of it and feeling back to 80% or 90% recovered.

At a high level, my plan plan is to have 4 erg sessions and 2 strength sessions over the course of a 6 day block - generally speaking, it's something like this: hard erg (threshold), aerobic erg, strength, hard erg (VO2Max), aerobic erg, strength. I don't plan off or rest days but take them as needed or as my schedule with work and life dictate.

Back to training - yesterday, I wanted to see where my erg fitness was at after training a bit more for other things the last little bit. I thought I was more recovered than I was from the illness and while I was training on the erg (albeit with much less volume), I figured a baseline test would be good. I went a bit all in on a 10 x 500m (2:00 rest) session. It turned out to be a poor idea as I was not as recovered as I thought from the illness. Overall though, happy that I can call this a starting point.

Time Meters Pace Watts Cal/Hr S/M
37:45.0 10,000 1:53.2 241 1129 23

5:08.9 1,250 2:03.5 186 938 19
5:08.7 1,250 2:03.4 186 939 19
r: 1:00 30
1:43.6 500 1:43.6 315 1383 28
r: 2:00 33
1:43.6 500 1:43.6 315 1383 28
r: 2:00 29
1:43.4 500 1:43.4 317 1389 28
r: 2:00 37
1:43.4 500 1:43.4 317 1389 28
r: 2:00 30
1:43.4 500 1:43.4 317 1389 28
r: 2:00 31
1:43.3 500 1:43.3 318 1392 29
r: 2:00 34
1:42.9 500 1:42.9 321 1405 29
r: 2:00 37
1:42.8 500 1:42.8 322 1408 29
r: 2:00 34
1:42.5 500 1:42.5 325 1418 29
r: 2:00 30
1:41.4 500 1:41.4 336 1455 30
r: 2:00 25
5:08.6 1,250 2:03.4 186 940 19
5:08.6 1,250 2:03.4 186 940 19

Today, opted for a bit easier and shorter session on the erg - 2.5k warm up, 5k @ HM-ish effort, 2.5k cool down. The goal was to keep it aerobic with just a short touch of quality. Again, pretty pleased that this is where I am starting from as the pace / power for the HR is pretty good compared to some historical results.

Time Meters Pace Watts Cal/Hr S/M
40:30.0 10,000 2:01.5 195 971 19 143

5:08.7 1,250 2:03.4 186 939 19 130
5:08.7 1,250 2:03.4 186 939 19 137
r: 1:00 40
4:58.8 1,250 1:59.5 205 1005 20 147
4:58.8 1,250 1:59.5 205 1005 20 151
4:58.7 1,250 1:59.4 205 1006 20 152
4:58.6 1,250 1:59.4 205 1006 20 153
r: 1:00 37
5:08.8 1,250 2:03.5 186 939 19 140
5:08.7 1,250 2:03.4 186 939 19 142

[alex9026]

I've only ever done one FM which didn't go to plan, so can't offer any advice. Will be watching out for your result though with interest.

Thanks Nick, sounds like you had a rough ride with your attempt and still get over the line with a very respectable time.

[Dangerscouse]

It's been a minute since I've posted but my training was a bit lighter on the erg while I worked towards some strength goals. I managed to knock a couple of big strength goals off last weekend for my 40th as well as a couple of other strength / fitness goals and challenges I had set as well. A deadlift number I've hit countless times before but I like to maintain as a good baseline of strength, an all-time PR on weighted pull-ups and dips, and a couple of other less remarkable but more personal challenges I was happy to check off.

This past week, we had a bit of an illness run through the house that hit me as well - a lot of low intensity "training" (walking, rucking) but finally on the back side of it and feeling back to 80% or 90% recovered.

At a high level, my plan plan is to have 4 erg sessions and 2 strength sessions over the course of a 6 day block - generally speaking, it's something like this: hard erg (threshold), aerobic erg, strength, hard erg (VO2Max), aerobic erg, strength. I don't plan off or rest days but take them as needed or as my schedule with work and life dictate.

Back to training - yesterday, I wanted to see where my erg fitness was at after training a bit more for other things the last little bit. I thought I was more recovered than I was from the illness and while I was training on the erg (albeit with much less volume), I figured a baseline test would be good. I went a bit all in on a 10 x 500m (2:00 rest) session. It turned out to be a poor idea as I was not as recovered as I thought from the illness. Overall though, happy that I can call this a starting point.

Happy birthday for last week, and that's a solid set of 500s with little specific erg training and still feeling the effects of illness

[Sakly]

I managed to knock a couple of big strength goals off last weekend for my 40th as well as a couple of other strength / fitness goals and challenges I had set as well.

Congratulations for getting your goals in and belated happy birthday
Curious about your upcoming erg training and results!

[Sakly]

Needed some movement, but legs were tired from squats in the gym, which I did yesterday with tired legs from Rowbin Hood session week two the day before
Rowed the session blind again. During split 6 I needed to readjust the volume of my phone, lost ca. 10s or something. So pace was probably something similar to split 5.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
1:28:51	21,097	2:06.3	174	897	17	128
10:57.6	2,638	2:04.6	181	922	18	130
11:03.7	5,276	2:05.7	176	905	18	128
11:02.0	7,914	2:05.4	177	909	18	127
11:07.5	10,552	2:06.5	173	894	18	127
11:11.1	13,190	2:07.1	170	885	18	127
11:21.7	15,828	2:09.2	162	858	17	127
11:06.9	18,466	2:06.4	173	896	18	129
11:00.7	21,097	2:05.5	177	908	18	130

[KeithT]

Had some days off from work and did some fun things (fish, golf) but squeezed in some training. Nothing too exciting but had one day I felt terrible on the ERG and another where I felt great - the body is just weird. Also, been dealing with yet another medical thing - hoping it's nothing but seeing some doctors.

[Dangerscouse]

Had some days off from work and did some fun things (fish, golf) but squeezed in some training. Nothing too exciting but had one day I felt terrible on the ERG and another where I felt great - the body is just weird. Also, been dealing with yet another medical thing - hoping it's nothing but seeing some doctors.

Sorry to hear that Keith. Best of luck with it, and hopefully you'll rediscover your motivation for competing on the erg again

[Sakly]

Had some days off from work and did some fun things (fish, golf) but squeezed in some training. Nothing too exciting but had one day I felt terrible on the ERG and another where I felt great - the body is just weird. Also, been dealing with yet another medical thing - hoping it's nothing but seeing some doctors.

Doesn't sound nice
Hope you get it sorted and more back to normal soon.