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 jackarabit » December 6th, 2017, 7:53 pm

30"SS

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Dec. CTC

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There are two types of people in this world: Those who can extrapolate from incomplete data

M_70_5'-7"_164lb
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Re: What Training Have You Done Today?

Postby OtwSL » December 7th, 2017, 4:31 am

Yesterday:
Weights session at the club followed by 30:00 strapless SS.
30:00 7208m @2:04.8 r20
Nice easy stuff, exactly 5 splits above my 30r20 PB. It's very odd rowing strapless!
72kg 192cm. 2k in 7:17.4. 5k in 18:58.3. 10k in 39:32.7. 30r20 7512m
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Re: What Training Have You Done Today?

Postby lindsayh » December 7th, 2017, 5:33 am

5 reasonable sessions in last 5 days but nothing to report really - steady//recovery metres and core - it's good to back off a little sometimes to give things a bit of a rest
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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 AnimalNige » December 7th, 2017, 9:30 am

Two years to the day after my overtraining burnout according to the pathetic, whiny post brought up by Facebook from my "on this day"...

10k test, got my all time PB. 37:44.3 @ 1:53.2 r30

1:53.5 28
1:53.2 30
1:53.3 30
1:53.9 31
1:51.9 33

Fourth split, I took a deep breath, and a few hundred metres easy before launching at the final 2k. Went well I think.

Followed by some abs, stretching, bouldering and playing on the rings.
55yo, 6'2" 83kg. Cyclist, rock climber and recently, erger.
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Re: What Training Have You Done Today?

Postby lwtguy » December 7th, 2017, 10:26 am

ItalianRower wrote:Ok what I was thinking was either: next time to bump it up to 11x300 same rest or to try 8-10 x250 on 1' rest What do you think (I'm training for 2k and already doing steady state)


Don't neglect the longer intervals: 750m, 1000m, 1500m. These are important too. You want to have about "equal" rest. So for 750m go for 3 minutes rest, 1000m go for 4 minutes rest, etc.
Bill, 23, 160-165 lbs.
PBs-- 500m 1:28.9-- 1K 3:08.9-- 2K 6:37.7-- 5K 17:27.6
6K 21:11.2-- 30' 8342m-- 10K 35:54-- 60' 16209m
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Re: What Training Have You Done Today?

Postby mdpfirrman » December 7th, 2017, 11:48 am

lwtguy wrote:
ItalianRower wrote:Ok what I was thinking was either: next time to bump it up to 11x300 same rest or to try 8-10 x250 on 1' rest What do you think (I'm training for 2k and already doing steady state)


Don't neglect the longer intervals: 750m, 1000m, 1500m. These are important too. You want to have about "equal" rest. So for 750m go for 3 minutes rest, 1000m go for 4 minutes rest, etc.


Good advice. I spent a great chunk of this year doing tons of SS meters and also some quick, fun, fast work but very little doing longer intervals or AT work. I'm seeing the results of that now. I still have two months before my race but I'm realizing that I probably needed more 30 minute or 5K harder efforts (or intermediate interval work occasionally) now.
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53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)
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Re: What Training Have You Done Today?

Postby OtwSL » December 7th, 2017, 1:42 pm

Today:
2×6000m at moderate pace, wouldn't say it was really easy. Targets were 2:03.8 (5k+10) for everything except last 300 of the 2nd.

12000m 49:12 @2:03.0 r20
6000m 24:44.5 @2:03.7 r20
6000m 24:26.4 @2:02.2 r20

Happy with this. It wasn't SS but it definitely wasn't hard. Last 300 must have been around 1:42 or 3 but that wasn't r20! Not the most exciting of ergos but good training nonetheless.
72kg 192cm. 2k in 7:17.4. 5k in 18:58.3. 10k in 39:32.7. 30r20 7512m
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Re: What Training Have You Done Today?

Postby lancecampeau » December 7th, 2017, 4:58 pm

10k from last night...

The front 5000m @ 1:55.9, then 4500m averaging 2:06, then a ramped sprint in the last 500m (from 1:57 down to 1:36). Total time was 40:07.9

Had wicked afterburn from this piece... felt good.
43y 183cm 105kg
100m/16.1 | 346m/1min | 500m/1:30.0 | 1K/3:15.5 | 1,188m/4:00.0 | 2K/7:05.3 | 5K/18:45.7 | 6K/22:37.8
7,731m/30:00.0 | 10K/39:39.6 | 14,807m/60min | HM/1:25:29.6 | FM/3:06:39.8 | 50K 3:49:22.4
GOALS - Sub 7 2K, 15k/60min, 10k/38:30
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Re: What Training Have You Done Today?

Postby lwtguy » December 7th, 2017, 5:17 pm

mdpfirrman wrote:
lwtguy wrote:
ItalianRower wrote:Ok what I was thinking was either: next time to bump it up to 11x300 same rest or to try 8-10 x250 on 1' rest What do you think (I'm training for 2k and already doing steady state)


Don't neglect the longer intervals: 750m, 1000m, 1500m. These are important too. You want to have about "equal" rest. So for 750m go for 3 minutes rest, 1000m go for 4 minutes rest, etc.


Good advice. I spent a great chunk of this year doing tons of SS meters and also some quick, fun, fast work but very little doing longer intervals or AT work. I'm seeing the results of that now. I still have two months before my race but I'm realizing that I probably needed more 30 minute or 5K harder efforts (or intermediate interval work occasionally) now.


5x (5' on / 5' off) @ open rate is still one of my all time favorite workouts.
Bill, 23, 160-165 lbs.
PBs-- 500m 1:28.9-- 1K 3:08.9-- 2K 6:37.7-- 5K 17:27.6
6K 21:11.2-- 30' 8342m-- 10K 35:54-- 60' 16209m
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Re: What Training Have You Done Today?

Postby G-dub » December 7th, 2017, 6:53 pm

2 (10 x 30' on @ r30 + 1:00 off @ r18-20 paddle): avg about 1:38.5 r30 on the "on" and 2:30 r20 on the "off"

Summary of each set:

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Re: What Training Have You Done Today?

Postby AnimalNige » December 8th, 2017, 5:07 am

10k at r20 to learn how to pull hard again, and concentrate on the action and recruitment. Tried for the OCD of R20 all the way at a 2:00 pace. Not quite got the pace judgement back, but close.

Abs, stretching, lock offs on rings, dumbell curls.
55yo, 6'2" 83kg. Cyclist, rock climber and recently, erger.
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Re: What Training Have You Done Today?

Postby mdpfirrman » December 8th, 2017, 3:03 pm

@ Bill - Thanks, like the simplicity!

Today was SS work again. 6K X 2/1'. Been reducing the rest on these from 3 to 1 minute. 2:09/22 and 2:07/23. Feeling stronger on these longish SS rows. Before the meters were getting to me. Today is my last day before a rest day and I'm feeling pretty good (and did relatively all week). Next week I begin the full PP to prepare for my race in February.

Not sure if I'll cut back meters or not. Probably so. I'm at 65Kish a week now. Probably cut back to around 55ish and increase the intensity.
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53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)
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Re: What Training Have You Done Today?

Postby VeloMark » December 8th, 2017, 3:32 pm

Nice work Mike! What race do you have coming up? I'm hoping to try my first race either 2/3 or 2/4 in Central California.

Tightened the screws a little more for this Friday's sprint work. 8 x 500/3R @ 1:45.2 avg.

Started with Fletcher's 2K race warm up (1:48 pace)

1:48 - strapless
1:47.9 - strapless
1:46.9 - strapless
1:45.8 - w/straps
1:45 - w/ straps
1:43.9 - w/straps
1:42.9 - w/straps
1:41.8 - w/straps

Still have a ways to go to hit 7, but a nice step in the right direction!
57, 6ft, 151lb
2k 7:11.8, 5k 18:53.5
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Re: What Training Have You Done Today?

Postby Anth_F » December 8th, 2017, 3:48 pm

This is my first real session since last sundays 10k!

Plan was r20, but the PM rounded the average out r19, probably why it felt like tougher work though too. Happy with this solid piece of work today.

df125 - RPE 6.8

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1000m cooldown @ 2:15
"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 VeloMark » December 8th, 2017, 4:14 pm

Super impressed with your pacing and rating discipline Anth! Good job on yet another really solid workout.
57, 6ft, 151lb
2k 7:11.8, 5k 18:53.5
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