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 mitchel674 » May 16th, 2018, 10:13 am

JerekKruger wrote:Another 40 minutes today.

40 - 9548m - 2:05.6 - 18.0 (exactly 720 strokes)

08 - 1898m - 2:06.4 - 18
16 - 1895m - 2:06.6 - 18
24 - 1897m - 2:06.5 - 18
36 - 1914m - 2:05.3 - 18
40 - 1944m - 2:03.4 - 18

Really good session. Heart rate was much better behaved today (I suspect because it's a fair bit cooler today than it has been recently) so I managed to keep it below 165 for all but the last couple of minutes (where I upped my power a fair bit) and even then it only went to 167/168ish. This was both a faster split and slightly lower rate than yesterdays so I am very pleased. Tomorrow is my last 40 minutes, then I think I'll move up to 45 rather than 50 and move up in 5 minute increments.


Tom, is this your preparation before starting the Eddie Fletcher plan?
53yo male, 6ft, 170 lbs
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Re: What Training Have You Done Today?

Postby _PBH_ » May 16th, 2018, 10:55 am

2 x 3k / 4' R

24:55.8 @ 2:04.6 / 26spm
A. 12:27.6 @ 2:04.6 / 26spm
B. 12:28.3 @ 2:04.7 / 27spm

HR never climbed above 180, which is an accomplishment for me. :)
Brett | 42 | 6'0" | 178lbs
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Re: What Training Have You Done Today?

Postby JerekKruger » May 16th, 2018, 11:30 am

mitchel674 wrote:Tom, is this your preparation before starting the Eddie Fletcher plan?


Yep. My plan is to work up to doing five 60 minute continuous steady state sessions per week then, once I'm there I want to row a half marathon or two (perhaps some longer rows as well like 120 minutes) before starting the plan. I'll play it by ear a little bit as the Eddie Fletcher plan looks pretty demanding so I want to make sure I am ready for it before I start. Better to take a week or two longer than to start then quite due to not being prepared.
Tom | 33 | 6'6" | 93kg

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Re: What Training Have You Done Today?

Postby mitchel674 » May 16th, 2018, 11:47 am

JerekKruger wrote:
mitchel674 wrote:Tom, is this your preparation before starting the Eddie Fletcher plan?


Yep. My plan is to work up to doing five 60 minute continuous steady state sessions per week then, once I'm there I want to row a half marathon or two (perhaps some longer rows as well like 120 minutes) before starting the plan. I'll play it by ear a little bit as the Eddie Fletcher plan looks pretty demanding so I want to make sure I am ready for it before I start. Better to take a week or two longer than to start then quite due to not being prepared.


Thanks for the information. The Eddie Fletcher plan is looks daunting and tempting at the same time! The time length of the rows escalate very quickly.

I like your idea of gradually increasing the length of your rows in preparation. I'm aiming to start the Eddie Fletcher plan when I return from vacation in June. I hope to do a HM for the summer solstice challenge. My goal is to complete a FM before the end of the year.
53yo male, 6ft, 170 lbs
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Re: What Training Have You Done Today?

Postby Minimoof123 » May 16th, 2018, 12:08 pm

Rod wrote:Marathon (yes...42195m!)

Time......................3:04:22.9
Average pace............2:11.0
SPM.......................31
DF.........................109
AHR.......................149

My second go at the Marathon for the C2 Global Challenge....there will NOT be a 3rd!

This was 4:03.1 (2.9 on pace) faster than the first go 2 weeks ago and puts me top of the world rankings for 60-69 Lwts....it also beats the Hwts in the age group and there's only a few hours of the competition left so fingers crossed!


Well done Rod, I hope I can still put in some times like this when I get to 60, i completed FM just a couple of weeks ago 3hrs 3 min so not much hope there then...........
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Re: What Training Have You Done Today?

Postby Dangerscouse » May 16th, 2018, 1:18 pm

JerekKruger wrote:Another 40 minutes today.

40 - 9548m - 2:05.6 - 18.0 (exactly 720 strokes)

08 - 1898m - 2:06.4 - 18
16 - 1895m - 2:06.6 - 18
24 - 1897m - 2:06.5 - 18
36 - 1914m - 2:05.3 - 18
40 - 1944m - 2:03.4 - 18

Really good session. Heart rate was much better behaved today (I suspect because it's a fair bit cooler today than it has been recently) so I managed to keep it below 165 for all but the last couple of minutes (where I upped my power a fair bit) and even then it only went to 167/168ish. This was both a faster split and slightly lower rate than yesterdays so I am very pleased. Tomorrow is my last 40 minutes, then I think I'll move up to 45 rather than 50 and move up in 5 minute increments.


Good progress Tom and good plan. Settle into each increment as they can be counter productive to jump up too fast, mentally and physically. It's important to keep feeding your confidence and building brain memory of coping with the distance.

Are you maintaining the same pace but just increasing the time?
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 mdpfirrman » May 16th, 2018, 1:35 pm

Finally back at it today. 6K @ 2:10 pace along with 20 minutes (around 160 Watts) on the Air Dyne Pro. Two weeks sick, one week to just catch my wind and then 10 days vacation all back to back has me way out of peak shape right now. Hopefully last long breaks this year and I can focus in again on training.

While on vacation, saw something I had never seen before. We were house/location hunting in AZ and went into an LA Fitness near where one location we were looking -- checked out the C2s. Should have taken a picture. One seat was installed backward! I was laughing my ass off. Yep, dropping the LA Fitness membership!
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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 Anth_F » May 16th, 2018, 1:47 pm

Yesterday: 3 hours mountain biking along the coast (beautiful & enjoyable :D ) Then 1hr of weights in the pm.

Today: a 6.5 mile trail hike this morning.

Then later in the afternoon i done a 30min row. I was really looking forward to it after a warm up n stretch before jumping on... but i felt like absolute crap starting out! I wanted to HD after just the first 400m or so... i eased off the gas a tad for a few 2:10 paced strokes and that seemed to do the trick, but it took me ages to settle into the row decently.

df103 (this df suits me nicely i find)

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Then 10mins on the Power Plate'
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 » May 16th, 2018, 2:43 pm

Dangerscouse wrote:Are you maintaining the same pace but just increasing the time?


That's the plan yes. I want to hold 2:07 or a little faster throughout, although I'm planning on using my heart rate to dictate pace (hence why I went faster towards the end today).
Tom | 33 | 6'6" | 93kg

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Re: What Training Have You Done Today?

Postby Rod » May 16th, 2018, 3:28 pm

Minimoof123 wrote:
Rod wrote:Marathon (yes...42195m!)

Time......................3:04:22.9
Average pace............2:11.0
SPM.......................31
DF.........................109
AHR.......................149

My second go at the Marathon for the C2 Global Challenge....there will NOT be a 3rd!

This was 4:03.1 (2.9 on pace) faster than the first go 2 weeks ago and puts me top of the world rankings for 60-69 Lwts....it also beats the Hwts in the age group and there's only a few hours of the competition left so fingers crossed!


Well done Rod, I hope I can still put in some times like this when I get to 60, i completed FM just a couple of weeks ago 3hrs 3 min so not much hope there then...........


Thanks Mini, I guess it depends how long until you're 60! I didn't do much long distance stuff when I started 12 years ago so am getting good results now by comparison as I'm now doing a lot of it.

My 2k for has slowed by 12 seconds though so no way I can do the times I was getting in my early 50's.

3:03 is very good going so maybe worth trying to get under the 3 hour barrier? Good luck with it!
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 lindsayh » May 17th, 2018, 6:27 am

Thursday PM
9x 4'/0'R @2:05
df123 175w mhr155
sr18/20/22 x3 then
2k @2:05 (23/151)
2k @2:06 (23/150)
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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 JerekKruger » May 17th, 2018, 9:56 am

Final 40 minutes.

40 - 9563m - 2:05.4 - 18.3

08 - 1906m - 2:05.9 - 18
16 - 1894m - 2:06.7 - 18
24 - 1906m - 2:05.9 - 18
36 - 1898m - 2:06.4 - 18
40 - 1960m - 2:02.4 - 19

Another good session with my heart rate behaving well, which was nice given today is a little hotter I think. I upped my power a bit in the final 2 minutes and my final three strokes were a 1:40 and two 1:39s at rate 23 and my heart rate may have gone over the cap a little as a result :lol:

Start on the 45 minute sessions on Saturday. I'll pull back a bit on pace to make sure I can finish them under my heart rate cap and hopefully after a week I'll be able to pull a similar pace to 40 minutes under the cap.
Tom | 33 | 6'6" | 93kg

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Re: What Training Have You Done Today?

Postby Gammmmo » May 17th, 2018, 10:35 am

HM@1:57.5, TIME=1:22:40.2, RPE: AVG - but much lower than the last week or so after a good first week in May, v flat pacing and was struggling >60mins but brought the average back from 1:57.7. I'll log that as it's half decent for me but ultimately a minute off my PB so I've alot of work to do before I get the average into the 1:55s. I now have a numb bum and a dodgy wrist having hurt it slightly deadlifting earlier this week. :cry: I do have that lovely "drained" feeling now though. :twisted:
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 Anth_F » May 17th, 2018, 11:49 am

Some good training being posted and nice efforts :wink:

Today i was rock climbing along the coast :D the cool sea breeze wafting in felt nice whilst i was on my expedition.

Later i jumped on the erg for a quick 1500m workout... @1:53 r27. My lungs were killing for about 10mins afterwards... i'm so untrained on the fast stuff :roll:
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 jimmyshand » May 17th, 2018, 12:19 pm

I've been following a bit of Pete Plan as much as I can (basically as it is, but life has got in the way so shorter steady state rows recently).

Enjoyed this one today. A bit tough but good to put in the effort. I tried to be fairly consistent though last one I really pushed it harder in the last 500m, as you can see from HR (186 seems to be my max, never seen it higher than that).

Time Meters Pace Watts Cal/Hr S/M
30:27.7 8,000m 1:54.2 235 1107 25 176
7:38.3 2,000m 1:54.5 233 1100 24 161
r: 5:00 20m
7:39.1 2,000m 1:54.7 231 1096 25 178
r: 5:00 19m
7:37.0 2,000m 1:54.2 235 1107 25 179
r: 5:00 21m
7:33.3 2,000m 1:53.3 240 1126 26 186
r: 5:00 19m
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41 years old - 96kg/212lbs - 198cm/6'6" - living in England

PBs -
1k 3:19.9 | 2k 6:59.2 | 5k 18:58.3 | 30min 7,851m | 10k 39.20.0 | 60min 14,929m

Rowing since March 2017, for fitness and to challenge myself.
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