What Training Have You Done Today?

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.

Re: What Training Have You Done Today?

Postby Anth_F » October 11th, 2017, 3:39 pm

Dangerscouse wrote:@ Anth, fantastic result! I love it when people just power on even though they're totally immersed in their pain cave and want to give up



Cheers mate, very much appreciated.

Rod wrote:1 mile (1609 metres)

Average pace.....................1:44.9
Total Time........................5:37.8
SPM................................38

This was for the Indoor Rowers League and given that I'm in the 60-69 Lightweight category it gives me an adjusted score of 4:44.8.....which sounds a lot better! :lol:

Good practice for the upcoming 2k's, my endurance felt good but I need to sharpen up a bit and seeing as I only started doing that this week I'm looking at getting a lot quicker yet. :wink:

Anth_F...........Congrats on the PB mate, that was a real gutsy effort!


Thanks very much, Rod. Great training yourself there, i really admire your efforts and commitment in every session you participate in. A great role model you certainly are!!! And wishing you the very best with all of your future erging endeavours :wink:
"I don't have time" is the grown up version of "my dog ate my homework"

40yo male 5'10 76kg (Rowing since june 9th 2016) PB's 5k 19:22

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)
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Re: What Training Have You Done Today?

Postby NorsemanDave » October 11th, 2017, 5:53 pm

Passed the Million meters today, and really enjoying erging.

Gammmmo wrote:
Hi Dave. No background is cycling - only ever done one triathlon...a 70.3 which I got round in 4hrs 38mins without taking it too seriously (my transitions alone cost me an extra 5 mins!) but TBF it was a fast course and decent day. No, the Norseman event has often caught my eye - it just looks so raw and hardcore - a real bucketlist one to tick off (perhaps when a "normal" IM isn't enough). Big respect ;)


4hrs 38mins that’s a very respectable time beats mine by about an hour. B)
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Re: What Training Have You Done Today?

Postby -marius- » October 12th, 2017, 2:30 am

JerekKruger wrote:@Marius - thanks, I hope the plan works. What programme are you following at the moment?

I'm following a SUB7 IRC 2K program which is targeting the BRIC on December 9th. I will not join there but will probably join the Norwegian indoor rowing championship in February.
Dangerscouse wrote:@Marius, at your pace anyone would struggle with 10k! Slow it down to circa 2'00 pace and it's really surprising how much easier it is to do a long distance. Note, it's still not easy, but it is easier!!

It's not the pace that usually hurts the most but pain from sitting to long on the seat. Unfortunately I get pain in my butt/legs after about 15-20 minutes(feels like I'm sitting on a nerve), have tried different cushioning but it does not help much.

@Anth_F - Congrats on your PB! Nice negative splits :)
@Rod - On fire as usual :D


Today's workout: 4250m/0:00r/750m/2:00r/4250m/0:00r/750m
Target paces 4250m: 2K PB+19, 750m: 2K PB+2.
Time Meters Pace Watts Cal/Hr S/M
36:51.4 10,000m 1:50.5 259 1190 25
16:01.7 4,250m 1:53.1 242 1131 18
2:24.3 750m 1:36.2 393 1651 32
r: 2:00 22m
16:01.1 4,250m 1:53.0 242 1132 18
2:24.3 750m 1:36.2 393 1651 33
40y/o, 187cm, 91kg - started rowing Jan 2017
PBs: 500m 1:23.5 -- 1K 2:59.5 -- 2K 6:17.0 -- 5K 16:45.5 -- 6K 20:18.3 -- 10K/r24 35:24.7 -- 1' 362m -- 4' 1306m -- 30' 8659m
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Re: What Training Have You Done Today?

Postby lindsayh » October 12th, 2017, 7:19 am

Thursday PM
day 10 in a row so pretty pleased with that and a couple of days off now - long weekend away in Canberra
203km for the month and fall challenge

2k @2:07
1k @1:50
10x 2'/2'R @1:46.2 (all 1:46.0/.3)
df132 sr30 mhr163 292w rpe8
2k @2:08
Lindsay
66yo 91kg
Sydney Australia
Forum Flyer
PBs 1 min 362m ('15), 500m 1:25.4 ('14), 2k 6:46.1 ('15), 5km 18:07.9 ('16) HM @1:59.2 ('16)
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Re: What Training Have You Done Today?

Postby Gammmmo » October 12th, 2017, 8:37 am

Yesterday: 10K@1:54.3, SPM=25, left it too late to go sub38mins as this started out as a UT2 style session
Today: 17.5K@1:57.9, SPM=25 (needed the meters in the bank - have done 40K so far this week and want to do 80K+/week for a while to see if it makes a difference c/w my usual 45-65K ish. I'm also experimenting with increased volume but NOT having the bulk of the meters at >2:00.0/500m as I think at this volume level I can go a bit faster for the majority of sessions...don't think polarized is working for the volume of work I can do on the erg)
45M, 5'11", 72kg, ex bike time trialler.
Image
Targets: 36:59(10K), >8200m (it won't be long now :) ), <6:45(2K)

Erg on!
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Re: What Training Have You Done Today?

Postby Dangerscouse » October 12th, 2017, 10:22 am

@marius, have you tried yoga and Pilates? I swear by Pilates to keep my back injury free. Many times it's been a bit painful and the day after a Pilates session it feels fine again.

Yoga might be the better solution if you think it's a nerve pain.

@ Rod agree with what Marius and Anth said. Well done, I hope I'm able to erg like you when i get to the 60-69 age group
43 Years Old; 6' 4"; 92kg; 2k= 6'45; 5k= 17'46; 10k= 36'21 HM= 1'19" 31; FM= 2'50"56; 50k= 3'28"18; 75k=TBC; 100k= TBC; 12 Hours= TBC

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Re: What Training Have You Done Today?

Postby edinborogh » October 12th, 2017, 11:12 am

been out for practically a month between work and life. having very hard time to get back to volume... :(
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Re: What Training Have You Done Today?

Postby Anth_F » October 12th, 2017, 12:40 pm

-marius- wrote:
@Anth_F - Congrats on your PB! Nice negative splits :)


Thanks very much, marius.

Dangerscouse wrote:
@ Rod agree with what Marius and Anth said. Well done, I hope I'm able to erg like you when i get to the 60-69 age group


Too right! In fact i really do hope i am even just still erging when i reach that age. Lots of elder folk on here who inspire us all to keep at it for the long haul.

Took a rest day today, after that 5k yesterday. I did do some core work and weights today though, which was all about arms workout today.

Back on the erg tomorrow :)
"I don't have time" is the grown up version of "my dog ate my homework"

40yo male 5'10 76kg (Rowing since june 9th 2016) PB's 5k 19:22

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)
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Re: What Training Have You Done Today?

Postby JerekKruger » October 12th, 2017, 12:50 pm

8500m - 33:22.4 - avg 1:57.7 - 20.0SPM

1700m - 6:40.9 - 1:57.9 - 20SPM
3400m - 6:41.8 - 1:58.1 - 19SPM
5100m - 6:41.3 - 1:58.0 - 20SPM
6800m - 6:39.9 - 1:57.6 - 20SPM
8500m - 6:38.5 - 1:57.2 - 21SPM

Warm up + cool down: 3081m

For a while I've had a hard lump at the base of one of the fingers of my left hand, which I decided was probably a ganglion cyst or, possibly, a bone spur. It was sometimes a little tender but by and large didn't cause any problems so I ignored it. Yesterday it came loose during my row, and I can now move it around underneath the skin. It's also a lot more painful and it's affecting the way I row as a result. It's okay during very slow work, but when I go harder and there's more force through my grip it hurts pretty badly. I've made a doctors appointment to have it checked but until it's sorted, one way or another, I think I'm going to have to do only very slow rows.

I think I've also caught the local cold :D
Tom, 33 years old, 6'6", 93kg. PBs: 500m in 1:28.0, 2000m in 6:53.3, 5000m in 18:58.2, 6000m in 22:40.1.
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Re: What Training Have You Done Today?

Postby nick rockliff » October 12th, 2017, 2:02 pm

In London last two days so missed a couple of sessions. Thought I'd have a go at a top end 30r20.......

30 min - 8041 - 1.51.9 - 20

06 - 1597 - 1.52.8 - 20 - 137 end HR
12 - 1600 - 1.52.5 - 20 - 146
18 - 1604 - 1.52.2 - 20 - 150
24 - 1610 - 1.51.8 - 20 - 154
30 - 1631 - 1.50.3 - 20 - 154

Eased into the session then negative split.

30r20 is still a tough session............
Age 60 - 6' 4" - 108kg
All time PBs - 2k 6:16.4 - 5k 16:37.5 - 10k 34:35.5 - 30min 8727 - 60min 17059 - HM 74:25.9 - FM 2:43:48.8
50-59 PBs - 2k 6.24.3 - 5k 16.55.4 - 6k 20.34.2 - 10k 35.19.0 - 30min 8633 - 60min 16685 - HM 76.48.7
60-69 PBs - TBC
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Re: What Training Have You Done Today?

Postby Scott Lewis » October 12th, 2017, 2:25 pm

nick rockliff wrote:In London last two days so missed a couple of sessions. Thought I'd have a go at a top end 30r20.......

30 min - 8041 - 1.51.9 - 20

06 - 1597 - 1.52.8 - 20 - 137 end HR
12 - 1600 - 1.52.5 - 20 - 146
18 - 1604 - 1.52.2 - 20 - 150
24 - 1610 - 1.51.8 - 20 - 154
30 - 1631 - 1.50.3 - 20 - 154

Eased into the session then negative split.

30r20 is still a tough session............


Nice session Nick. No idea how you guys can hold 1:52 for a 30' r20. I can't even get 2:00!

Hard session today!

5×10 minutes with 5 minutes rest.

1.4k run and erg as far as you can in remainder of time.
Managed to do the runs in about 6.5mins, (varied, first one was great and got it to about 5:50. The distances on erg were:
#1 1062m
#2 913m
#3 955m
#4 913m
#5 903m

I guess average split was about 1:58 or something. Hardest session I've done in a while but am feeling pretty good afterwards (mentally)!
New member 14yo male, 6'3" 70-72kg don't have a scale so can't say for certain.

100m-17.6 2k-7:24.6 5k-19:25.4 30'-7592m
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Re: What Training Have You Done Today?

Postby Dangerscouse » October 12th, 2017, 3:35 pm

@ Tom, best of luck with the doctors. That's got to be really frustrating. Hopefully won't keep you off the erg for too long

@ Scott, Nick's PBs are very impressive for any age group, and good work on your session. Hard sessions should always leave you feeling mentally good. It's when your confidence and mental fortitude grows and strengthens
43 Years Old; 6' 4"; 92kg; 2k= 6'45; 5k= 17'46; 10k= 36'21 HM= 1'19" 31; FM= 2'50"56; 50k= 3'28"18; 75k=TBC; 100k= TBC; 12 Hours= TBC

Instagram: stuwenman
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Re: What Training Have You Done Today?

Postby NorsemanDave » October 12th, 2017, 4:07 pm

21,098 meters in 1:30:47 @22 spm. Nearly 2 minutes quicker than a couple of weeks ago. Shame I didn’t have my glasses on as set the distance 1 meter too long couldn’t rank the work out doh!!
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Re: What Training Have You Done Today?

Postby RWAGR » October 13th, 2017, 1:34 am

9079, 37’30’’, 20SPM

Was hoping to do 45’ or 60’, but flew from DC to BKK and landed late last night so tired and jet lagged. One of the things I’m noticing is that being properly rested and getting 8 hours of good sleep makes a hell of a difference. Stating the obvious, I know, but what surprises me is that being tired seems to impact my SS sessions more than my sprints/ intervals.
33 male, 6'1", 233lb/ 105.7kg
2k: 6.56.1
5k: 18.46.5
30': 7753
10k: 39.11.7

Targets: 2k: 6.45.0; 5k: 17.59.9; 30’: 8000; 10k: 38.30.0
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Re: What Training Have You Done Today?

Postby -marius- » October 13th, 2017, 2:42 am

JerekKruger wrote:For a while I've had a hard lump at the base of one of the fingers of my left hand, which I decided was probably a ganglion cyst or, possibly, a bone spur. It was sometimes a little tender but by and large didn't cause any problems so I ignored it. Yesterday it came loose during my row, and I can now move it around underneath the skin. It's also a lot more painful and it's affecting the way I row as a result.

:shock: :shock: :shock: nothing more to say

Scott Lewis wrote: Nice session Nick. No idea how you guys can hold 1:52 for a 30' r20. I can't even get 2:00!

You are 14 years old and lightweight. Once the testosterone starts flowing full time I guess you will get a decent boost in performance as well.

@nick rockliff - Strong big guy :)


Today's workout 10x300m/1:30r row
Tired after 5 days of consecutive rowing and a little bit disappointed with the results today. Still managed to finish with negative splits all the way to the finish.

Time Meters Pace Watts Cal/Hr S/M
8:45.2 3,000m 1:27.5 522 2093 42
0:53.0 300m 1:28.3 508 2045 40
0:52.8 300m 1:28.0 514 2065 40
0:52.8 300m 1:28.0 514 2065 40
0:52.8 300m 1:28.0 514 2065 40
0:52.7 300m 1:27.8 517 2075 41
0:52.6 300m 1:27.6 519 2085 43
0:52.6 300m 1:27.6 519 2085 43
0:52.3 300m 1:27.1 528 2116 44
0:52.1 300m 1:26.8 535 2137 46
0:51.4 300m 1:25.6 557 2213 48
40y/o, 187cm, 91kg - started rowing Jan 2017
PBs: 500m 1:23.5 -- 1K 2:59.5 -- 2K 6:17.0 -- 5K 16:45.5 -- 6K 20:18.3 -- 10K/r24 35:24.7 -- 1' 362m -- 4' 1306m -- 30' 8659m
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