What Training Have You Done Today?

[winniewinser]

Same session as Tuesday....3x3km/2'R.... blue/green HR so nice and easy.

37:28.3 9,000m 2:04.9 180 918 20
12:29.4 3,000m 2:04.9 180 918 20
12:29.6 3,000m 2:04.9 179 917 20
12:29.3 3,000m 2:04.8 180 918 20

[Sakly]

Bit shorter but little bit more aggressive skierg warmup for gym session.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
10:00.0	2,652m	1:53.1	242	1132	34
2:00.0	524m	1:54.5	233	1102	33
4:00.0	528m	1:53.6	239	1120	34
6:00.0	529m	1:53.4	240	1125	34
8:00.0	531m	1:52.9	243	1134	35
10:00.0	540m	1:51.1	255	1178	36

Deadlifts 3x10 @120kg hexa, inclined bench 2x11,10 @60kg, barbell rows 3x11 @60kg, leg extensions 3x11 @70kg (it's a machine, so not really a reference, but full stack is 80kg ), archer rows and reverse flies at Trx as superset, 14+11. 2 sets curls and triceps extensions with lighter weights, each 15 reps.
For all exercises a short stop and hold at both end points of the movement (except deadlift of course, as it starts from the floor).

After the session I got the team Oarsome challenge done. Not the best idea, but I don't know how many days I can get more intense sessions done, so I wanted a result in the books.
Faded harder than expected, in the last interval I closed my eyes after a minute, counted strokes and let the pace land where it wanted to be

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	4,372m	1:42.9	321	1404	27
1:00.0	306m	1:38.0	371	1578	29
r: 1:00	30m					
2:00.0	601m	1:39.8	352	1510	29
r: 1:00	21m					
3:00.0	882m	1:42.0	329	1433	28
r: 1:00	17m					
4:00.0	1,154m	1:43.9	311	1371	26
r: 1:00	20m					
5:00.0	1,428m	1:45.0	302	1339	26

[Dangerscouse]

A week later and my back still isn't right, but I knew I needed to do something, although I had my doubts. I lowered the drag, pace and expectations and focused on how my back felt as it progressed.

22:15.7 5,000m 2:13.5 147 805 19 111
4:26.7 1,000m 2:13.3 148 807 19 106
4:27.6 2,000m 2:13.8 146 802 19 110
4:28.5 3,000m 2:14.2 145 797 19 109
4:27.2 4,000m 2:13.6 147 805 19 115
4:25.7 5,000m 2:12.8 149 813 19 116

It didn't feel too bad, but it was still notable, so I tried another 30 mins, and tried to maintain nasal breathing for as long as possible, which eventually became an addition of occasional deep mouth breathing.

Only a week of little activity and it's already took a chunk out of me, but I'm fairly confident that I'll be able to be consistent again from now on, but we'll see how today / tomorrow morning is.

30:00.0 6,698m 2:14.3 144 796 18 116
5:00.0 1,107m 2:15.5 141 784 18 113
10:00.0 1,116m 2:14.4 144 796 18 120
15:00.0 1,120m 2:13.9 146 801 18 118
20:00.0 1,123m 2:13.5 147 805 19 118
25:00.0 1,119m 2:14.0 145 800 19 117
30:00.0 1,114m 2:14.6 143 793 18 113

[iain]

Stu, sorry to read about your back. Don’t push too soon, give it chance to recover or see a physio. Impressed that you could rein it in to that extent. Fitness will come back once you are recovered, so don’t let losses now urge you into doing too much too soon.

[winniewinser]

...
After the session I got the team Oarsome challenge done. Not the best idea, but I don't know how many days I can get more intense sessions done, so I wanted a result in the books.
Faded harder than expected, in the last interval I closed my eyes after a minute, counted strokes and let the pace land where it wanted to be

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	4,372m	1:42.9	321	1404	27
1:00.0	306m	1:38.0	371	1578	29
r: 1:00	30m					
2:00.0	601m	1:39.8	352	1510	29
r: 1:00	21m					
3:00.0	882m	1:42.0	329	1433	28
r: 1:00	17m					
4:00.0	1,154m	1:43.9	311	1371	26
r: 1:00	20m					
5:00.0	1,428m	1:45.0	302	1339	26

One in the books but more to come....sneaky session this one. Only 5 people have logged scores so far so maybe not everyones cuppa.

A week later and my back still isn't right, but I knew I needed to do something, although I had my doubts. I lowered the drag, pace and expectations and focused on how my back felt as it progressed.
....
It didn't feel too bad, but it was still notable, so I tried another 30 mins, and tried to maintain nasal breathing for as long as possible, which eventually became an addition of occasional deep mouth breathing.

Only a week of little activity and it's already took a chunk out of me, but I'm fairly confident that I'll be able to be consistent again from now on, but we'll see how today / tomorrow morning is.

.....take it easy, best to get it right

[Sakly]

...
After the session I got the team Oarsome challenge done. Not the best idea, but I don't know how many days I can get more intense sessions done, so I wanted a result in the books.
Faded harder than expected, in the last interval I closed my eyes after a minute, counted strokes and let the pace land where it wanted to be

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	4,372m	1:42.9	321	1404	27
1:00.0	306m	1:38.0	371	1578	29
r: 1:00	30m					
2:00.0	601m	1:39.8	352	1510	29
r: 1:00	21m					
3:00.0	882m	1:42.0	329	1433	28
r: 1:00	17m					
4:00.0	1,154m	1:43.9	311	1371	26
r: 1:00	20m					
5:00.0	1,428m	1:45.0	302	1339	26

One in the books but more to come....sneaky session this one. Only 5 people have logged scores so far so maybe not everyones cuppa.

I hope so. I know I can pace faster than this, but really not after an intense gym session. Think I can push the pace 1-2s/500 in average, but need to be rested.
Only 5 people yet, but it's not even half of the month, so there will pop up some more scores later in the month I bet!

A week later and my back still isn't right

As others wrote, take it easy (as you did).
For me the same works very well, dropping DF to really low values, often below 100, and focus on form with low rate, not on pace.
Hope it sorts out soon!

[Sakly]

After waking up, I was not convinced to row at all today, had a bad night and did not feel well recovered.
Nevertheless, I jumped on the rower, reduced drag and programmed an hour. Again no targets, only remaining time, rate and HR on the screen, eyes closed for 95% of the time.
Felt really good during the row

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:00:00	14,307m	2:05.8	176	904	17	132
7:30.0	1,814m	2:04.0	183	931	18	132
15:00.0	1,800m	2:05.0	179	916	17	132
22:30.0	1,780m	2:06.4	173	896	17	131
30:00.0	1,780m	2:06.4	173	896	17	133
37:30.0	1,771m	2:07.0	171	887	17	133
45:00.0	1,778m	2:06.5	173	894	17	131
52:30.0	1,790m	2:05.6	176	906	17	134
1:00:00	1,793m	2:05.4	177	909	18	134

[alex9026]

A week later and my back still isn't right, but I knew I needed to do something, although I had my doubts. I lowered the drag, pace and expectations and focused on how my back felt as it progressed.

Preaching to the choir here as you've been in this game long enough, but do go easy and wishing you a speedy but full recovery.

[alex9026]

30:00.0 8,123m 1:50.7 257 1185 20
6:00.0 1,615m 1:51.4 253 1170 20
12:00.0 1,616m 1:51.3 253 1171 20
18:00.0 1,616m 1:51.3 253 1171 20
24:00.0 1,620m 1:51.1 255 1178 20
30:00.0 1,655m 1:48.7 272 1236 20

Towel down and drink before:

40:38.4 10,000m 2:01.9 193 964 20
8:12.6 2,000m 2:03.1 187 944 21
8:05.9 4,000m 2:01.4 195 971 20
8:08.7 6,000m 2:02.1 192 960 20
8:11.0 8,000m. 2:02.7 189 951 21
8:00.2 10,000m 2:00.0 202 996 21

Got my second 10k run of the week in yesterday, more or less same pace as Monday for the same perceived effort. Rather be getting the metres in on the Erg, but it's better than nothing in terms of a steady aerobic workout.

[nick rockliff]

Ended the week with a 10kr22

Time Meters Pace Watts Cal/Hr S/M
39:59.8 10,000m 1:59.9 203 997 22 139
4:00.0 1,000m 2:00.0 203 997 22 126
4:00.1 2,000m 2:00.0 202 996 22 130
4:00.0 3,000m 2:00.0 203 997 22 134
4:00.0 4,000m 2:00.0 203 997 22 137
4:00.0 5,000m 2:00.0 203 997 22 140
3:59.9 6,000m 1:59.9 203 997 22 141
4:00.0 7,000m 2:00.0 203 997 22 143
4:00.0 8,000m 2:00.0 203 997 22 146
4:00.0 9,000m 2:00.0 203 997 22 146
4:00.0 10,000m 2:00.0 203 997 22 148

[jcross485]

9/12 (am) - 12k erg. 4k warm up, 8 x 500m (2:00 rest), 4k cool down.

This one was rough. Trained really early in the morning, 5a or so, so that I could get to work commitments on time. Rowed on the erg in the gym I found while traveling. You could tell the machine had not been maintained or cleaned; felt not nearly as smooth as my machine at home. Generally, I am around a DF of 125 with the damper at the 5/6 mark; I had to crank it up to 10 to get to a DF of 124 and the altitude was only about 100m higher than where I live. Between the less than well maintained machine and the lack of a fan getting really good air flow (the machine is set in a back corner of the gym), this one was really rough. While I don't know HR as I didn't take my chest strap and don't trust my watch, I know it definitely got up there. This session felt a lot harder than the last time I did 500m intervals and the pace / power of each was a tad slower as well. What I am chalking up to a win though is getting through the whole thing as I had plenty of moments where I told myself "that interval was probably enough"; gutted through them all.

Time Meters Pace Watts Cal/Hr S/M
47:12.1 12,000m 1:58.0 213 1033 22

4:11.6 1,000m 2:05.8 176 905 19
4:11.6 1,000m 2:05.8 176 905 19
4:11.5 1,000m 2:05.7 176 905 19
4:11.2 1,000m 2:05.6 177 907 19
r: 1:00 28m
1:43.5 500m 1:43.5 316 1386 30
r: 2:00 29m
1:43.4 500m 1:43.4 317 1389 30
r: 2:00 33m
1:43.1 500m 1:43.1 319 1399 30
r: 2:00 37m
1:43.1 500m 1:43.1 319 1399 30
r: 2:00 28m
1:42.9 500m 1:42.9 321 1405 30
r: 2:00 35m
1:42.9 500m 1:42.9 321 1405 30
r: 2:00 26m
1:41.9 500m 1:41.9 331 1438 30
r: 2:00 30m
1:41.7 500m 1:41.7 333 1445 30
r: 4:00 26m
4:11.3 1,000m 2:05.6 176 907 19
4:10.9 1,000m 2:05.4 177 910 19
4:10.7 1,000m 2:05.3 178 911 19
4:10.7 1,000m 2:05.3 178 911 20
r272m


9/12 (pm) - "Strength" work. Had quite a bit of time after work commitments before flying home so stopped by the gym again to knock out a BW session. The goal was to be on PR pace (roughly 40 rounds in an hour) for 20 rounds but then shut it down as it had been a tough week of training. Did just that, although I finished a sweaty mess. Over time, I want to work to the point where I can knock this same session out wearing the 10kg weigh vest in the same amount of time, but that's going to take a bit of work yet. I don't think there is a whole lot that can be done to improve the pace because, for the 30 mins, I am pretty well always moving with the way I am performing the reps (full extension on each pull-up, each rep is neck to bar; chest / nose to floor on each push-up, full lock out of elbows at the top of each rep; lunge so that knee touches ground, full extension / pause at top before taking next step) but there are some adaptations that are needed so that I can do this with addl load.

Time: 29:30

Pull-Ups (5 reps), Push-Ups (10 reps), Walking Lunges (10 reps per leg) - 20 rounds (BW only)


9/13 - Nothing. Looking back, the last true day off with zero form of training was 8/24 so taking the day to recover before getting back at it over the weekend.

[deadlifting265]

13/9/24(Fri)

5x750m(6-7mins rec)

1.35.8(32)-398w

1.35.8(31)-397w

1.35.8(31)-398w

1.35.6(31)-400w

1.35.8(31)-397w

Into the garage my training partner and I for more self-flagellation.

Very tired but hit target of all at sub 1.36

Would like at least another split off this in the coming weeks......

[Dangerscouse]

.....take it easy, best to get it right

As others wrote, take it easy (as you did).
For me the same works very well, dropping DF to really low values, often below 100, and focus on form with low rate, not on pace.
Hope it sorts out soon!

Preaching to the choir here as you've been in this game long enough, but do go easy and wishing you a speedy but full recovery.

Thanks fellas. The ironic thing is that it's often said that rowing is bad for your back, but I did from deadlifting (badly) to improve my rowing. I need to go back to not deadlifting, as I'm getting too old to have avoidable injuries. With hindsight I knew I was pushing my luck as my back was feeling a bit aggravated from when I started doing them differently a few weeks ago

[NoobGardner]

I did a 5439m Row workout in a time of 25:00.0 and wanted to share it with you.

See the details here:

https://log.concept2.com/share/2404112/91887764

[Sakly]

.....take it easy, best to get it right

As others wrote, take it easy (as you did).
For me the same works very well, dropping DF to really low values, often below 100, and focus on form with low rate, not on pace.
Hope it sorts out soon!

Preaching to the choir here as you've been in this game long enough, but do go easy and wishing you a speedy but full recovery.

Thanks fellas. The ironic thing is that it's often said that rowing is bad for your back, but I did from deadlifting (badly) to improve my rowing. I need to go back to not deadlifting, as I'm getting too old to have avoidable injuries. With hindsight I knew I was pushing my luck as my back was feeling a bit aggravated from when I started doing them differently a few weeks ago

I'm an absolute advocate of deadlifts, but form must be on point. If this is ensured, deadlifts are the most powerful exercise to get a stable core and develop power throughout the whole body. If your back doesn't feel good or gets bad from deadlifts, this is often a sign of missing stability, mostly due to wrong breathing.