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 warnie » April 24th, 2018, 4:43 pm

mdpfirrman wrote:Back at it today (just 5K). Been out two weeks with the flu. Nasty, nasty stuff. I think this is the longest I've been out of training since I started rowing. Set it up for 10K but decided best not to push my luck today. Felt good to just workout again. No coughing fits afterward and I feel OK now so that's great. Around a 2:12 pace, so really took it pretty easy for the first day back.


feel your pain. I was out for 10 weeks at the start of the year with the flu I could not shake. I don't want that again, especially as I've just re found my love for indoor rowing these last few weeks!

Zwift ride for me tonight, only 14km but 600M alt increase.
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Re: What Training Have You Done Today?

Postby Dangerscouse » April 25th, 2018, 4:01 am

Image

Late night (Liverpool footy match) and far too much to eat last night I wasn't going to bother this morning but I still couldn't resist. Target was sub 37 mins so I was glad I went in the end
44 Years Old; 6' 4"; 95kg; Liverpool, England 2k= 6:38; 5k= 17:29; 6k= 21:54; 10k= 36:21 30mins= 8,242m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12hrs = 153km

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Re: What Training Have You Done Today?

Postby Steve1960VA » April 25th, 2018, 6:26 am

AM session. 55.5 minutes. 10,370 meters. DF 145. SR 19-20.
Male. Virginia, USA. Born 1960. 6'4" (1.93 m). 268 pounds (122 kg). C2 Model D, PM 5.

Am erging for fitness. Weight loss OK if it comes.
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Re: What Training Have You Done Today?

Postby Gammmmo » April 25th, 2018, 6:30 am

Dangerscouse wrote:Image

Late night (Liverpool footy match) and far too much to eat last night I wasn't going to bother this morning but I still couldn't resist. Target was sub 37 mins so I was glad I went in the end


Quality! I have had "do a sub37min 10K" on my office whiteboard for far, far too long... :)

Steve1960VA wrote:AM session. 55.5 minutes. 10,370 meters. DF 145. SR 19-20.

Still cranking out the long sessions I see, Steve. You mixing in any intensity?
46M, 5'11" 73kg, ex bike time trialler.
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Targets: 36:59(10K), >8200m for 30mins, <6:45(2K)

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

Postby Dangerscouse » April 25th, 2018, 11:29 am

Paul, you could bang out a sub 37 10k. You're good enough to do it. Pick a day and do it sometime soon. You're back on the up
44 Years Old; 6' 4"; 95kg; Liverpool, England 2k= 6:38; 5k= 17:29; 6k= 21:54; 10k= 36:21 30mins= 8,242m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12hrs = 153km

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Re: What Training Have You Done Today?

Postby JerekKruger » April 25th, 2018, 11:53 am

@Paul - I'm not an expert on sub-37 10ks but I tend to agree with Stu. Your recent workouts have been very impressive.
Tom | 33 | 6'6" | 93kg

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Re: What Training Have You Done Today?

Postby harrythehamster » April 25th, 2018, 4:36 pm

It's a bit ridicilous how Paul (Gammmo) have not gone sub37 already. In my books he's always been more like "great potential to go sub36" guy than 37:20 guy. I don't have the talent Paul has and even I already was in 37:18/37:22 range (for 10K) in August, unfortunately got sick (sore throat, had fever for two weeks, turned out to be streptococcus), lost shocking 10–12s/500m of my pace and 15/20% of my stroke power and still haven't been able get nearly all back after 8 months and about 130 erg sessions (still missing ca. 4/5sec/500m)

Well, i'm trying to get back where I was with these L4-type of sessions (started doing these about a month ago, and seems to be working for me, have already noticed an improvement in pace&SPI):

Image
Image
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Re: What Training Have You Done Today?

Postby Rod » April 26th, 2018, 5:52 am

60 minutes restricted to 20 spm (or lower)

Metres.............14701
SPM................19
DF..................130
Average pace.....2:002.4

Target pace was 2:05.0 as I haven't done this one ''properly'' for a long time so very happy with the 2:02.4 I ended up with.

Too many recent sessions have not gone well so need to re-build a bit....and this was a good start. My best for this is 1:59.4 so will be working back towards that...and beyond!
60 year old Lightweight male. Based in Sussex, just south of London, England. Best 2k recently.. 6:58.1 for Silver at the world champs on the 18th February 2018.
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Re: What Training Have You Done Today?

Postby Steve1960VA » April 26th, 2018, 6:17 am

AM session. 56 minutes. 10,200 meters. 145 DF. SR 19.

Hi Paul. Yeah, just trying to get started working on a near-daily basis again. Quite weak. I'm running out of energy right at the one-hour mark (whether fueled or after overnight fast - doesn't seem to matter), even at this slow pace. I'm getting what I deserve, though, after 2-3 years on the sofa. :) No, no real intensity. Glad to see you're doing well.
Male. Virginia, USA. Born 1960. 6'4" (1.93 m). 268 pounds (122 kg). C2 Model D, PM 5.

Am erging for fitness. Weight loss OK if it comes.
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Re: What Training Have You Done Today?

Postby lindsayh » April 26th, 2018, 6:29 am

Hoping to have a go at IRL 500m before it gets too close to the end of the month - hoping to do enough to finish second overall
Quiet week so no excuses but really have to be careful not to overcook it.
2k @2:15
1k @1:53
500 @1:45

500 @1:31.7
df136 sr40 454w
1:30.5/1:31.0/1:32.5/1:32.0/1:32.0
relieved/pleased enough rather than disappointed that sub1:30 is not in my range at the moment though the steady pace suggests that there is a bit there if I can get closer to the edge. The loss of power is the new reality I suspect.

2k @2:09
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PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2
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Re: What Training Have You Done Today?

Postby Gammmmo » April 26th, 2018, 7:53 am

harrythehamster wrote:It's a bit ridicilous how Paul (Gammmo) have not gone sub37 already. In my books he's always been more like "great potential to go sub36" guy than 37:20 guy. I don't have the talent Paul has and even I already was in 37:18/37:22 range (for 10K) in August, unfortunately got sick (sore throat, had fever for two weeks, turned out to be streptococcus), lost shocking 10–12s/500m of my pace and 15/20% of my stroke power and still haven't been able get nearly all back after 8 months and about 130 erg sessions (still missing ca. 4/5sec/500m)

Well, i'm trying to get back where I was with these L4-type of sessions (started doing these about a month ago, and seems to be working for me, have already noticed an improvement in pace&SPI):

Image


Thanks for the encouragement / faith in me chaps. Harry - nah, don't think I'm in the sub 36 league...I'd need a third lung for that! Would be very happy with 36:5x and I *do* think that is possible. Last 6 months or so I have been mixing in weights quite a bit and haven't been overly anxious to improve on my ergo scores. That's also been a mental thing too - what's really helped me with that is the quite simple notion that was recently mooted on here in that during an effort you can generally think to yourself "well I've achieved better than the target average for this whole session many times before with shorter sessions so I've no real excuse to bail out early".
46M, 5'11" 73kg, ex bike time trialler.
Image
Targets: 36:59(10K), >8200m for 30mins, <6:45(2K)

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

Postby Paul N » April 26th, 2018, 8:07 am

lindsayh wrote:500 @1:31.7
df136 sr40 454w
1:30.5/1:31.0/1:32.5/1:32.0/1:32.0
relieved/pleased enough rather than disappointed that sub1:30 is not in my range at the moment though the steady pace suggests that there is a bit there if I can get closer to the edge. The loss of power is the new reality I suspect.


Great job Lindsay.

My splits were 2:05.0, 2:02.5, 2:05.0, 2:05.0, 2:06.5 (overall 2:04.7, r38, df 116). I'm in no hurry to look up the watts for that...
m53, 1.59, 46kg
Row: 500m 2:04.7 | 1k 4:19.4 | 2k 8:55.4 | 5k 23:13.7 | 6k 28:43.9 | 10k 49:31.8 | 1min 257m | 4min 908m | 30min 6,328m
Ski: 1k 5:32.5
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Re: What Training Have You Done Today?

Postby mdpfirrman » April 26th, 2018, 3:11 pm

Back to it today with a 5K SS followed by 10 minutes on the Air Dyne. I know, 31 minutes isn't a lot for SS but I'm still getting slowly better from that flu. Felt OK overall today. Finally feeling like it's mostly behind me now. Too bad I have vacation end of next week for 10 days! I'll just be getting back in the swing of things then probably have to take a break with lack of equipment access.
Image

Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)
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Re: What Training Have You Done Today?

Postby warnie » April 26th, 2018, 3:46 pm

Enjoyed tonight's workout, quick session on zwift followed by

2k, 3*500 and then 2.5km to finish.

In my second week back after a few years away from rowing and loving the sport even more!

More tomorrow.
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Re: What Training Have You Done Today?

Postby Gammmmo » April 27th, 2018, 7:54 am

Gammmmo wrote:
Gammmmo wrote:5K@1:49.4, TIME=18:14.7, RPE:AVG - encouraging as have been struggling of late, first 4K very aerobic, bodes well for sub 22min 6K, maybe even 21:4x...


6K@1:50.2 (TIME=22:02.4 SPM=26, last 1.2K@1:48.4 spm=28 i.e. it wasn't a bad effort but didn't get it all out) earlier, so...no cigar yet :lol: but I will log/verify it as it'll incentivise me to try again. Didn't feel quite as good as Saturday when I logged the above i.e. the split average maxed at 1:50.7 whereas on Saturday it maxed at 1:50.0.


6K@1:50.0 (TIME=22:00.8, RPE: LOW - so a bit annoyed I didn't sneak a 21) + WEIGHTS + 20mins CORE
46M, 5'11" 73kg, ex bike time trialler.
Image
Targets: 36:59(10K), >8200m for 30mins, <6:45(2K)

Erg on!
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