The KIM (Keep It Moving) Training Thread

[zootMutant]

The GODS have spoken.

[Scoop]

Was disappointed to weigh myself yesterday and discover I'd only put on 0.8kg while we were away

I hate you (Well done for the 60R20, he said grudgingly)

Thanks for the encouragement all. If the Gods have spoken then I'd better get a move on

I dug out my old Meatloaf albums - "I'm gonna love her for both of us" is your answer!

That's the one. Twenty points to Plummy, who wins a four month round the world cruise for two with 24 hour food and no ergs on the ship

[AlanS]

Kept it moving today with a 10km R20, completed in 43:35.2. Back to work on Monday, so back to my training plan on Monday too.

[strider77]

Well done the other Alan

30 mins last night-keeping it moving

7725-1:56.5-24

No warm up or coold down whoch made the first 10-15 mins a bit of a grind-wanted to get home the Diamond League Athletics on the TV

Harder than it should have been and fairly sweaty (too much info Al-too much info )

[billwright]

Second (and last) attempt at the Aug CTC:

10:38.8 3000 38 148 01:46.4 (11:18.3) (Times from 1 Aug in brackets)
05:28.1 1500 29 153 01:49.3 (1:56.9)
02:52.5 800 31 155 01:47.8 (1:54.8 )
01:21.6 400 35 152 01:42.0 (1:46.8 )
00:37.9 200 47 147 01:34.7 (1:38.2)
00:18.7 100 51 135 01:33.5 (1:34.5)

30 second improvement which must mean that the effect of the hormone injections are at last wearing off.

Keeping it moving

Bill

[Stan]

I havent been posting much training recently as I have simply been trying to recover from the nasty tickly cough in early August. Over the last week I have been stepping things up a bit:
Tuesday, 30:00.0, 7302 @ 2:03.2, 28 spm. TE, 3.4
Wednesday, 10,000, 41:27.0 @ 2:04.3 28 spm, 3.3
Friday, failed ctc - handled down 500m into the 1500 segment. Just wasnt going to improve and lack of moral fibre prevented me from finishing.
Saturday, 10,000, 41:19.7 @ 2:03.9, 28 spm, TE 3.6
Today, 10,000, 40:59.3 @ 2:02.9, 27 spm, TE 3.5

Todays row represents a seasons best by about 5 seconds set back in July. More to the point, no retching and choking so looks like I have recovered and ready to move on. Not long to go until Grimsby Fridays row shows a serious lack of lactate tolerance and I would probably struggle to go sub 6 for a mile at the moment and thats my minimum target for Grimsby.

[AlanS]

Some nice metres there, and well done on your 10km SB, Stan. Glad to see you're over your cough. Keep it moving. =D>

Unlike myself. I sprained my wrist last weekend, but did nothing for it until Saturday there - it's now strapped up. Rowing doesn't hurt it particularly, but I've decided I should rest it as much as possible rather than risk prolonging the pain. Should probably do something, though, so the bikes at the gym are calling...

[slwiser]

Still been doing a few meters here and there. For a couple of weeks I suffered from something going on in the piriformis muscle. Took off about 8 days and got back on last weekend for four days. My day job again has been taking a told on me. I have worked almost very weekend since the second week in July until this weekend. Stress has been an issue and my muscles have been showing themselves.

Back on the Dynamic yesterday with a 4x10 minute set of intervals (9222m total) getting my HR almost to max felt good. I can tell my fitness has taken some hits over the past couple of months. I had planned a light workout but after getting into it my workout shows a TE4 which surprised me. My stress level came down after getting a job nearly complete this last week and was more able to focus on the exercise yesterday. It is months like the last two that make me look forward toward retirement.

[zootMutant]

My day job again has been taking a told on me. I have worked almost very weekend since the second week in July until this weekend. Stress has been an issue and my muscles have been showing themselves.

Back on the Dynamic yesterday with a 4x10 minute set of intervals (9222m total) getting my HR almost to max felt good. I can tell my fitness has taken some hits over the past couple of months. I had planned a light workout but after getting into it my workout shows a TE4 which surprised me. My stress level came down after getting a job nearly complete this last week and was more able to focus on the exercise yesterday. It is months like the last two that make me look forward toward retirement.

Take care of yourself, Steve. Stress can be a killer! I know, I know, when the work is there, it's hard to turn it down... but one day leads to another and before you know it you're saying, "What the heck just happened?" I'm working on a quote for a client today, but I'm going to turn down the work. I fear that it would interfere with my rowing (health) and I just can't let that happen again. Only you can judge how much is enough, but if the workout felt so good it seems like you should be doing more of them. No idea how to work it all in, though.

Take care...

[Stan]

Thought I would have a go at an hour of power today.

60:00.0, 14380 @ 2:05.1, 27spm
12 minute splits were 2:06.0, 2:05.9, 2:05.8, 2:05.4, and 2:02.6

average heart rate 138
max heart rate 158
peak epoc 121
training effect 3.6

Fairly happy with that one, seasons best by 104m

Image 1.png (47.03 KiB) Viewed 1701 times

[zootMutant]

Well done, Stan. Congratulations on the shiny new SB.

[AlanS]

Lovely hour of power, Stan, congrats. =D> At least someone is posting metres on this thread...

I went to the gym on Tuesday, but to give my sprained wrist a rest, I did 15 mins each of cycling and steps. Wrist is definitely improving, but will avoid the erg until Monday when it will hopefully be absolutely fine again. So more cycling for me today.

[plummy]

In the last couple of weeks I've struggled through a:

20 x 1k - all at sub 2:00 pace (3 mins rest only) - really, really difficult to keep the pace
4 x 2k - first two OK then died
5 x 1500 (4 mins rest) - managed 1:54.2 average
CTC atempt (3 x 300 balls out)
last night was a 45 mins on Rowpro and couldn't sustain 2:00 pace - 2:02.3 was all I could hang on to.

..plus some other bits and pieces.

It's not fun at the moment and I seem to have lost pace and my heartrate seems to shoot up way too fast - not sure if it's overtraining or something else. I'm keeping t moving but can't say I'm enjoying it much at all.

[paulgould]

It's not fun at the moment and I seem to have lost pace and my heartrate seems to shoot up way too fast - not sure if it's overtraining or something else. I'm keeping t moving but can't say I'm enjoying it much at all.

Dave, it is more than likely a reaction to the ultra-distance sessions, which tend to only catch up with you a few months later.
I would advise that you cut down on the intensity - just cover up the monitor, have some easy rows and get the love back while maintaining a decent level of fitness.

Paul G

[plummy]

You're probably right Paul - I'm not the spring chicken I used to be. I still think that training just 4~5 times a week for an hour or so I should be able to belt out a really respectable time/distance every time I climb on the erg and it frustrates me when it doesn't happen

[Stan]

Group rowing session this evening at the gym and Mark set the session up as 15 x 1:40 with 20 secs rest. We settled on 5k pace as being a reasonable target.

Total time 25:00.0, 6307 @ 1:58.9, 28spm

cooldown was 5k @ 2:12 pace

average heart rate 124
max heart rate 158
peak epoc 77
training effect 3.1

A decent workout and I was blowing quite hard towards the end.

Image 1.png (64.98 KiB) Viewed 1662 times

[AlanS]

Wrist feeling a lot better, so decided to have a tentative attempt at the C2 Challenge Series to see how it felt. Will have a proper attempt later in the month but, for now, 1014m. Wrist felt fine, so by Monday I should be fine to launch back into training.

[strider77]

Kept it moving last night in the gym with a 30mins r20 session-sweaty as always

Managed 7572m-1:58.8 happy enough with that

[AlanS]

I've been keeping it moving the last couple of weeks. Indeed, as of yesterday, I have completed my 'preparation' phase of training. On Monday, I will commence a five week 'development' phase.

Here are my sessions yet to be posted:

30min R20

2:08.9 @ 20spm
2:09.0 @ 20spm
2:08.9 @ 20spm
2:09.9 @ 21spm
2:09.5 @ 20spm

6959m / 2:09.3 @ 20spm

2 x 2km R22 3R

2:04.9 @ 22spm
2:04.6 @ 22spm

16:38.3 / 2:04.7 @ 22spm

CTC - 3 x 300m 3R

1:44.5 @ 36spm
1:43.8 @ 37spm
1:43.5 @ 37spm

3:07.1 / 1:43.9 @ 36spm

5km R24 (Target: 20:52.5 / 2:05.2)

2:05.4 @ 24spm
2:04.7 @ 24spm
2:04.6 @ 24spm
2:04.4 @ 24spm
2:03.8 @ 24spm

20:46.1 / 2:04.6 @ 24spm

5km R20

2:09.9 @ 20spm
2:10.5 @ 20spm
2:09.8 @ 20spm
2:09.6 @ 20spm
2:08.1 @ 20spm

21:35.9 / 2:09.5 @ 20spm

2 x 2km R22 3R

2:04.2 @ 22spm
2:03.6 @ 22spm

16:31.2 / 2:03.9 @ 22spm

30min R24 (Target: 7089m / 2:07.0)

2:05.6 @ 24spm
2:06.1 @ 24spm
2:06.2 @ 24spm
2:05.9 @ 24spm
2:04.3 @ 24spm

7161m / 2:05.6 @ 24spm

[cweed]

I am reviving this thread. After 5 days at Disney plus 4 more in the car to and from visiting various relatives along the way, a lifetime off the erg in the preceding months, I moved today...yes on the erg. My heart screamed obscenities at me the entire time...even though my pace would indicate I was barely moving.

I did nothing notable, except perhaps sit my unfit derriere on the machine. I managed to almost peg my HR in during my EF warmup (hit 188 at one point), aborted a 30 R20 after about 3 min, aborted a slow 5x1500 after about 1 min, finally switched the monitor to watts and dialed in 1k, the result was a 2:10.1 pace which gave me an aHr of 174, max 180. Ugh. I am pretty sure depression will set in shortly.

Clearly I need some RowPro therapy.

[plummy]

Ouch Christine - but well done nonetheless. The only way is up!

[hewitt]

Steady 60min today on RowPro .

60min...15,166m...1:58.7...r20

Keeping it moving.

[hewitt]

2x5k with 2min rest. 150 hr max first and 160 hr max 2nd.

5k...19:14.6...1:55.4...r21 (AHR 141 MAX 148)

5k...18:51.4...1:53.1...r21 (AHR 151 MAX 160)

10min cool down

Keep it moving.

[Wolfmiester]

A hotel gym session for me today.
Lack of sleep last night put me off a long erg, so I did a 10 minute warm up only and then an hours gym circuit.
Still Moving.

[hewitt]

30min with new technique learned from Big Stan.

30min...8203m...1:49.7...r23

That was hard graft in the last 8min.

10min cd.

keeping it moving.