What Was Your Work Out Today?

AnnPT77 wrote: »

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I hope you'll forgive me popping in when I haven't been participating in the thread for a while, with - sigh - something that may or may not be interesting in context.

Compared to other sports (that I admittedly know less well), I think rowing competition and training - maybe particularly at the "engaged amateur" level - is interesting and a little odd......

T.....he full year training plan I did (but do no longer) was a set of fairly complicated cycles (provided to me by a NCAA Div I women's coach), designed to peak at a race of choice (Masters Nationals would be a common race to want to peak for). Depending on phase, there were different lengths and frequencies of workouts described as technique, aerobic, lactate tolerance, race-pace workouts, anaerobic threshold, or power. These were sometimes combined on a particular day. It had 13 4-week cycles, each with an overall focus (aerobic, specific aerobic, sharpening, sprint racing, peak, distance, fall racing. (I also did a shorter plan (IIRC 3 months), same source, designed to peak for a specific regional indoor race; it had a similar structure.) .....

......The sort of general, high-level calendar approach for a lot of on-water rowers is to race through sprint season (with focused training between races, including technical things like starts, plus tapers before races), then devote Fall to early Winter to aerobic base (lots of long, slow distance (LSD)), and to higher than usual levels of strength training in Winter. The Fall head races are a way for teams to test their endurance, check the competition, and stay motivated (plus maybe enjoy racing outdoors in sleet ). The latter half of the Winter season starts to increase the number and intensity of shorter work pieces, prepping for Spring racing. (Obviously, this is a very high-level, generalized characterization of the seasonality.)


....After that ridiculously long essay about rowing training that will be boring to most people, possibly everyone, I now return you to your regularly scheduled thread, with apologies. :flowerforyou:

Ann, regarding the bolded: (whips out his Training Peaks annual training plan, performance management chart, etc.) this makes some sense to me. Though I obviously don't understand rowing specific terms, I can point to aerobic base work, technique sessions, anaerobic threshold(blocks out the pain!) and power based sessions in my calendar. Also common to both training plans is the idea of specific energy systems focus during specific times of the year, based on pre-season, build, race season, post season recovery, etc.

So thanks to you and Mike, I learned a bit about rowing today.

Easyish 1 hour row today again. Pace getting a bit faster, as are SPM (strokes per minute). Avg. SPM was closer to 20 than 19 today and kept HR relatively flat. Pace was around 2:26 or so, maybe slightly faster. I can't remember. Well over 12K meters. I think 12,400 for the hour.

Until 45 minute mark or so, I had some zip in my leg drive. Fell off a bit at the end but that felt good. Form is improving as well.

Was asked to participate in two Beta tests this week -- one is like Zwift for the rower. The other one is interesting. It's an AI program that uses video to analyze indoor rower form. I have to be careful with that type of stuff as I don't want it consuming my time, which is already spread quite thin.

As an aside to what Ann was saying, if this year's OTW season is cancelled, I expect a whole lot of indoor rowing records to go down. You have world class athletes (real rowers) at their prime with no where to race. An Aussie female rower on their Olympic team already "accidentally" broke the half marathon record on the indoor rower. I think it's the same rower that Ann has posted up doing the 2K on an Erg in the past.

Finished building our stairs super late last night.
Workout tonight will be a TRX on the go and a 2 km walk for the pup.

Decided to add a bit more structure to my Tuesday workout. Did 5 minute W/U on the rower, then 2 minutes hard, 3 easier (intervals), repeated 11 times total. No true rest, all active rest. Today was my first workout around 80 degrees. I'm going to try to make a go of working out all Summer outside, but I'll have to move it to the early AM in around a month. Rest of the week isn't supposed to be as hot as today. Tucson gets to be around 92 in the AM during the hottest months. I'll be working out at around 90 degrees in the Summer, so I'm going to really slow down the paces accordingly.

My HRM app dropped at the end. I was so ticked off. I had 1020 calories burned in 65 minutes. Not that it matters all that much (my rowing app recorded the HR average for each interval) but when you're a data junkie, that's annoying. Something gratifying about seeing your HR on a colored graph in real time, not on a static chart.

The 11 "hard" intervals averaged around 2:05 pace and the easy paddles around 2:30, I think. Over 12K meters for the hour -- 12.5K I believe.

JimDew wrote: »

I second that. Ready for better weather in Connecticut. Training for a race, or simply running for fun?

Just a maintenance run. I’m at 85 miles for the month.

I’ve a bad feeling there won’t be many races to train for.
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I'm afraid you may be right....

50 minutes of treadmill
49 minutes of elliptical
10 minutes of squats and lunges

Riverbank cycle. 30 mins.

lower body work. i need to get off this forum and do some CARDIO. hopefully will get a call that says whether or not i have COVID, so trying not to think about that

Yoga, mostly slow and very stretchy. Dragging about 7kg of fruit and veggies home from a shop some 1.5km from the station, running and starting too fast and then deciding to either run a mile or do a cooper test (I'm a certified slow runner and managed both), I might do a bit more stretching in a moment. If I can't run then at least I want to get closer to doing the splits.

Simple and to the point:

- Bulgarian Split Squats
- Stiff Legged Deadlifts
- Banded Hamstring Curls
- Goblet Squats
- Calf Raises!

p90x30: accelerator - the cardio HIIT workout.
30 mins cycle outdoors
10 sets of 100 jumping jacks throughout the day, every hour on the hour

i did workout "snacks" today. 40 mins of chest/abs, break for lunch, 30 mins shoulders/abs, 40 min walk, 15 min bicep/tricep....so my usual upper minus back.....might still get back in but its been achy has anyone else done workout "snacks"?? get any good results from it?

For lunch I did a 50 minute barre and stretching class. Sometime later I wanted a silly facebook photo and thought I try to get as far into a pancake as possible (which was surprisingly far!). Not expected much when I finally decided to go on a run, but somehow it felt totally easy and natural (it never does) and I somehow managed to shave 16 seconds off my 5k pace (thus 80 seconds faster). Yes, I'm still a slow runner, but this was a huge surprise for me.