What Training Have You Done Today?

[Dangerscouse]

12:13.9 3,489 1:45.1 301 1335 29 157
1:00.0 297 1:41.0 340 1468 30 142
r: 1:30 50
9:00.0 2,565 1:45.2 300 1332 29 159
r: 2:00 45
2:13.5 627 1:46.4 290 1298 29 159
r95

Third attempt at my team's monthly challenge, and I'm getting closer but I'm still too mentally weak. I HDed on the seven minutes interval, with only a four minute interval left to do after that.

I didn't sleep well last night and it's really warm in my erg room, so hopefully on a better / cooler day I'll get it done.

I'll rein it in a bit next time as maybe I'm being a bit too optimistic, but I still hate timed sessions so I can't do much about that

[Sakly]

Programmed 60min and thought this should work, but after half I felt weak and it got uncomfortable. Probably the skierg session yesterday had more effect on me than I thought. Don't know

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Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
37:36.8	9,085	2:04.2	183	928	17	138
7:30.0	1,817	2:03.8	184	934	18	139
15:00.0	1,815	2:03.9	184	932	18	138
22:30.0	1,815	2:03.9	184	932	18	138
30:00.0	1,815	2:03.9	184	932	18	141
37:30.0	1,798	2:05.1	179	914	18	136
37:36.8	25	2:16.0	139	778	9	135

[alex9026]

Ticking over with a lower volume week owing to shifts and the weather. Got out on the bike yesterday after this short piece:

Time Meters Pace Watts Cal/Hr S/M
16:00.0 4,999 1:36.0 395 1660 32
2:00.0 618 1:37.0 382 1616 30
r: 1:00 58
2:00.0 620 1:36.7 386 1629 29
r: 1:30 41
2:00.0 622 1:36.4 390 1641 30
r: 2:00 68
2:00.0 625 1:36.0 396 1661 31
r: 2:30 101
2:00.0 626 1:35.8 398 1668 32
r: 3:00 89
2:00.0 628 1:35.5 401 1681 33
r: 3:30 149
2:00.0 629 1:35.3 403 1687 35
r: 4:00 183
2:00.0 633 1:34.7 411 1714 37

8x2:00 with ascending rest periods, aiming for a small negative. Like most sessions of a similar nature, the efforts slowly start to creep up on you.

[Sakly]

First full hour today. Did it as semi blind row to put ego completely aside and go by feeling and HR (in the first half).
Pace shows I probably was too fast yesterday and really need a bit more time to ramp up.
This felt quite good and I tried to go to full compression today. My back feels a bit weak and unstable too. Need to give it some more time.
Tomorrow I will start gym sessions again, but back off and start low with the weights.

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Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
1:00:00	14,151	2:07.1	170	885	17	135
7:30.0	1,773	2:06.9	171	889	18	132
15:00.0	1,765	2:07.4	169	881	17	132
22:30.0	1,754	2:08.2	166	870	17	132
30:00.0	1,754	2:08.2	166	870	17	133
37:30.0	1,765	2:07.4	169	881	17	134
45:00.0	1,763	2:07.6	168	879	17	136
52:30.0	1,764	2:07.5	169	880	17	138
1:00:00	1,813	2:04.1	183	930	17	147

[petererg]

A 10k after a long break.

Time Meters Pace Watts Cal/Hr S/M
44:11.4 10,000 2:12.5 150 817 20
8:50.4 2,000 2:12.6 150 816 19
8:56.8 4,000 2:14.2 145 798 20
8:39.7 6,000 2:09.9 160 849 20
8:42.9 8,000 2:10.7 157 839 21
9:01.7 10,000 2:15.4 141 784 22

[flatbread]

A couple of days holiday seeing some bands with Mrs Bread, then six hours in the car yesterday. Did a very slow 80min session after a nap.

Today, long steady on the slides

1:50:02.8 25,042 2:11.8 153 825 19

10:00.0 2,305 2:10.1 159 846 20
20:00.0 2,326 2:08.9 163 861 19
30:00.0 2,341 2:08.1 166 872 20
40:00.0 2,328 2:08.8 164 862 20
50:00.0 2,322 2:09.1 162 858 20
1:00:00.0 2,355 2:07.3 169 882 21

Short water break

1:10:00.0 2,309 2:09.9 160 849 20
1:20:00.0 2,297 2:10.6 157 840 20
1:30:00.0 2,286 2:11.2 155 832 20
1:40:00.0 2,281 2:11.5 154 829 21
1:50:00.0 1,891 2:38.6 88 601 16
1:50:02.8 2 11:40.0 1 303 0

[Dangerscouse]

After dismantling my erg to try and change the sprocket and chain, I've given up trying to get it back together and hopefully Ive got someone to service it in two or three weeks.

I booked into a local gym just to keep me ticking over, but they only had two ergs. The one that was quite smooth had an non functioning PM5 (it said there was a hard error then it went off completely), so I managed to row for 20 mins using intuition for pace.

I then jumped on the other erg when it was free, and did 2 x 1500m but it didn't register on my logbook for some reason. I then got stroppy, gave up and went home

I've now joined another better gym for a month, that is still fairly close, so I'm praying that their ergs are better. I know from past experience that they have six or seven of them.

This stupid decision to try and DIY my erg, when I'm useless at DIY was an idea that I'm thoroughly regretting now

[jcross485]

Sorry for your loss, Jonathan. Having never had a pet prior to our dog, this was a new experience for our family. Not sure we’ll bring another pup into our home anytime soon, but we’ll cherish the memories we had with her for sure!

Thank you very much. It's definitely tough to go through, but then I look at whether or not all of the good times and memories outweigh the loss at the end, and while we know both dogs can't be replaced, they sure provided a lot of positives over the years.

[jcross485]

It's been a few days since I've posted some training; with the way work has been and will be through July 4th, I am more or less doing what I can vs. doing what I would like to do, but any training is better than no training.

6/19 - 7.25km ruck w/ 24kg pack.

6/20 (travel for work) - 5km ruck w/ 24kg pack. This was done at about 8000' altitude while traveling at a park / trail. At about the 2km mark, there were a set of parallel bars so I knocked out one rest-pause set of dips. At about the 3km mark, there were a couple of pull-up stations so I knocked out one rest-pause set of pull-ups.

6/21 - Strength work.

Kept it simple and introduced a bit of weight vest circuits again to get ready for the long work trip.

Empty barbell warmup; 10 reps each movement - Band dislocations, Barbell rows, Standing press, Barbell row, SLDL / RDL, Band dislocations.

Deadlift - 135 x 5, 205 x 3, 255 x 2, 295 x 1, 335 x 1, 375 x 1 x 5 sets.

Pull-ups (5 reps), Push-ups (10 reps), Walking lunges (15 reps per leg); 1 round w/ bodyweight, 10 rounds w/ 12kg weight vest.

6/22 (travel day for work) - A couple of flights cross country and made it to where I am staying late afternoon. I found an outdoor park about 7 mins from my hotel so opted for an outdoor session which was a mistake. The area I am in is under "extreme heat" warnings for the next several days with close to record highs and humidity; this session, although pretty short, kicked my rear end.

Pull-ups (5 reps), Push-ups (10 reps), Walking lunges (15 reps per leg); 1 round w/ bodyweight, 10 rounds w. 10kg weight vest.

6/23 - Weight vest circuits in the hotel fitness center. I was hoping it would be more comfortable than the late afternoon outdoor session the day before but the hotel fitness center temp was close to 80F and it had to have been 90%+ humidity as it is a shared space with their pool / spa. Just brutal again. I might try the outdoor park but early in the morning when the sun comes up.

Pull-ups (5 reps), Push-ups (10 reps), Walking lunges (15 reps per leg); 1 round w/ bodyweight, 12 rounds w. 10kg weight vest.

[p_b82]

Decided on a "banker" row towards 1hr - too many HD's, with the sweaty 45min done Friday I reminded myself I can do discomfort. (even if it was much slower)

few watts better than target (2:09) - I can def feel when my energy starts to drop - 20mins is absolutely no issue at all, and then it starts to get a little tougher, hr drifts upwards and I have to try to mentally distract myself, once it does hit 170 it always seems to jump a few beats more - and not because I watched it as I hardly looked at hr today - pace was more important.

and another on the pm5 rounding by the look of it - 827 strokes in the 35 (23.6) ended up rounding down.

Time Meters Pace Watts Cal/Hr S/M
35:00.0 8,172 2:08.4 165 867 23 165
7:00.0 1,634 2:08.5 165 867 24 152
14:00.0 1,637 2:08.2 166 870 24 165
21:00.0 1,635 2:08.4 165 868 24 166
28:00.0 1,631 2:08.7 164 864 24 168
35:00.0 1,635 2:08.4 165 868 23 174

[Sakly]

Gym session today. Went a bit harder on the skierg warmup, 10mins and ramped up in the last split to see how it feels.

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Time	Meters	Pace	Watts	Cal/Hr	S/M
10:00.0	2,666	1:52.5	246	1145	42
2:00.0	518	1:55.8	225	1075	41
4:00.0	521	1:55.1	229	1088	41
6:00.0	528	1:53.6	239	1120	40
8:00.0	536	1:51.9	250	1158	41
10:00.0	563	1:46.5	289	1295	49

Not really nice, but felt good enough
Then some semi hard stuff, single leg romanian deadlifts @30kg, ring pullups, ring dips, lunges with 2x15kg, rowing on a machine, narrow gripped @2x30kg, standing press @2x15kg combined with lateral raises @2x7,5kg.
All in all good session, not too intense, but a good stimulus.

[Itsrowtime]

After some feedback on the below data, woke up and decided to try 21000 mtrs. Thoughts?

Time 1:57:25.6
Distance 21000 m
Ave. Pace 2:47.7 1500m
Target Pace 2:50.0/500m
Ave. Stroke Rate 17 s/m
Target Stroke Rate 26 s/m
Ave. Power 74 watt
Drag Factor 118

[flatbread]

50min tempo/UT1

Last 5 min was 30sec r30, 30 sec recovery

Splits
Time Meters Pace Watts Cal/Hr S/M
1:00:02.7 15,034 1:59.8 203 1000 23 130

5:00.0 1,236 2:01.3 196 973 22 122
10:00.0 1,239 2:01.0 197 978 22 123
15:00.0 1,258 1:59.2 206 1010 23 128
20:00.0 1,258 1:59.2 206 1010 23 131
25:00.0 1,256 1:59.4 205 1007 23 132
30:00.0 1,256 1:59.4 205 1007 23 136
35:00.0 1,257 1:59.3 206 1008 23 136
40:00.0 1,255 1:59.5 205 1005 23 140
45:00.0 1,257 1:59.3 206 1008 24 133
50:00.0 1,257 1:59.3 206 1008 25 125
55:00.0 1,258 1:59.2 206 1010 25 139
1:00:00.0 1,242 2:00.7 199 983 25 120

[MPx]

After some feedback on the below data, woke up and decided to try 21000 mtrs. Thoughts?

Time 1:57:25.6
Distance 21000 m
Ave. Pace 2:47.7 1500m
Target Pace 2:50.0/500m
Ave. Stroke Rate 17 s/m
Target Stroke Rate 26 s/m
Ave. Power 74 watt
Drag Factor 118

First thought why 21k and not 21097m to get a score for an HM. Impressive thing to do - unlike many on here I only attempt/manage 1 per year. Well done!
Very good to be 2.3s under target pace. Would need some context to understand how good. Have you got a known pace for the hour or even 10k to compare with? FWIW my HM is 4.5s slower pace than my 10k.
Stroke rate is very low at 17 and obviously nowhere near your target of 26. 17 is a bit too laborious, you may actually have found it easier/quicker at a higher rate even if not as high as 26 (which is the rate I use for an HM).
74W is just another arithmetic indicator of pace so pace comments apply. Is that normal for you?
DF118 is fine if that's what you've found works for you - no need to change it for anything from 1k to 42k or more.

[Sakly]

Another 60mins today. Despite being a bit sore in some parts of my body, this felt way better than two days before.
Again, semi-blind.

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Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
1:00:00	14,261	2:06.2	174	899	17	138
7:30.0	1,780	2:06.4	173	896	17	135
15:00.0	1,770	2:07.1	170	886	17	133
22:30.0	1,780	2:06.4	173	896	17	138
30:00.0	1,797	2:05.2	178	913	17	136
37:30.0	1,775	2:06.7	172	891	17	138
45:00.0	1,778	2:06.5	173	894	17	139
52:30.0	1,782	2:06.2	174	898	17	140
1:00:00	1,799	2:05.0	179	915	17	147