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 » January 10th, 2017, 6:52 pm

3x 6-5-5 barbell curls
3x 8-8-7 barbell standing shoulder presses
3x10-10-10 bent over barbell rows
3x10-10-9 barbell bench press
3x10-9-9 incline barbell bench press
3x15 bench dips
3x6-6-6 barbell power-clean to squat press
100 squats
10 mins heavy bag work
10 mins hand gripper work

Took a day off from the erg. Tomorrow, i have a 5k planned @ 23-24r, just gonna see how i do switching it up from my usual 21r.
"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 lindsayh » January 11th, 2017, 4:27 am

It was hot today in Sydney (max 43.5c!)
the IP said 3x13' Ut1 today and 4x 3' TR tomorrow
the ctc is 4x 4'/4'R
flipped them as terry was available today and keen to get a CTC done as well (his was @1:52.7)
so 2km @2:07

4x 4'/4'r @1:44.9
df135 sr30 303w
1:45.5 (85-154)
1:44.8 (95-160)
1:44.8 (100-164)
1:44.6 (105-164)

2k @2:15
Lindsay
66yo 91kg
Sydney Australia
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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 le grand fromage » January 11th, 2017, 5:54 am

Tuesday planned session was for 4x1200 R4 but as so close to CTC thought I'd give that a go. Did'nt go maximal, just to the planned target pace of 310w and trying to keep the spm to 31-32

CTC 4x4' R4
1:43.8 - 30 - 1156 - 313 - 136
1:43.6 - 31 - 1158 - 315 - 143
1:43.3 - 31 - 1161 - 317 - 149
1:42.9 - 31 - 1166 - 321 - 152

16' - 1:43.4 - 30 - 4642 - 317

Cycled to work Wednesday morning (15.6 miles) followed by a 20' Level 4.

20' Level 4 - 172-172 ref 1:33 (250w/230w)

1:53.3 - 18 - 5300 - 241 - 148
2k - "into that void of silence where we cry without sound"
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Re: What Training Have You Done Today?

Postby ArmandoChavezUNC » January 11th, 2017, 11:49 am

4 x 20', 1' r
18 spm SS

1:56.2/1:56.2/1:56.2/1:56.2
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Re: What Training Have You Done Today?

Postby aussieluke » January 11th, 2017, 12:09 pm

10k r18 173w

Plan was just a very easy 170w at 19 but just naturally seemed to sit at 18 today so went with it. Felt like a really good easy session while listening to the old Killers album.

Really need to find a bunch of albums that are just under 45' so the right length for an easy 10k
Male, 35, 5'10", 78kg
Started rowing Feb 2016
500m 1:33.2
2000m 6:57.4
5000m 18:47.6
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Re: What Training Have You Done Today?

Postby Anth_F » January 11th, 2017, 1:10 pm

Some light dumbbells & squats for warm up
Some stretching

5000m (19:48 dead. A new PB for me and i'm over the moon :D )

Image

1000m cool down
"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 G-dub » January 11th, 2017, 2:16 pm

IP: 4 x 3' - I have been using 5'R. chose to rate about 34/35 and see what happened.
I've felt worse, but it was a tough one nonetheless - 9.5 ish on a 10 scale today. Of course that's after its done.

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Glenn Walters: 5'-8" X 205 lbs. Bday 01/09/1962
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Re: What Training Have You Done Today?

Postby GJS » January 11th, 2017, 5:55 pm

Congrats on the PB, Ant. Did you suffer much?

Gave up my steady row after 5 mins. Slight issue in the lower back (from crawling about under the stairs hours previously).

Mogwai's Happy Songs for Happy People and The Chameleons' What does anything mean? Basically would both make for a refreshingly lively 10k, Luke.
Gary
41, 5'11'', 210lbs
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Re: What Training Have You Done Today?

Postby G-dub » January 11th, 2017, 6:09 pm

Sorry I missed the PB Anthony! I was obviously only concerned about my workout! Well done. More to come.
Glenn Walters: 5'-8" X 205 lbs. Bday 01/09/1962
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Re: What Training Have You Done Today?

Postby nick rockliff » January 11th, 2017, 6:40 pm

Anth_F wrote:Some light dumbbells & squats for warm up
Some stretching

5000m (19:48 dead. A new PB for me and i'm over the moon :D )

Image

1000m cool down


Nice PB, well done.
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 bags » January 11th, 2017, 7:36 pm

Meant to be a rest day. Dismantled some of our *** DELETE - SPAM *** then lay around for a few hours. felt awful when i got up so decided to do some light work to get the blood flowing.

3x20' 3'rest r18
1) 4461 2:08.9 5'Splits: 2:07.5, 2:09.7, 2:09.5, 2:08.5
2) 4712 2:07.3 5'Splits: 2:08.5, 2:08.5, 2:07.4, 2:04.3
3) 4774 2:05.6 5'Splits: 2:08.0, 2:08.0, 2:07.0, 1:59.9


Easy peasy, mostly just got in an easy rhythym and went between watching myself in the mirror or watching the 2015 world champs. Didn't get off the erg even during rests so this is the longest i've sat on one in a year and a half :lol:

Meant to snow tomorrow but if i get to the gym I'll maybe look into doing a r26 2k as a benchmark.. being in the house is okay for stuff like this but putting yourself in a lot of pain about 3 feet away from your bed is difficult. :lol:
23 year old lightweight (sometimes)

PB's: 30r20 1:50.7 5k 17:33.3 2k 6:29.3 1k 3:06.6 500 1:25.6

Not as good as I was but getting there..
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Re: What Training Have You Done Today?

Postby Anth_F » January 11th, 2017, 7:47 pm

Thanks very much, Gary, Glenn, and Nick.

Gary, in all honesty it was a fairly comfortable row... but still a very good workout for me non the less. My fitness certainly is coming on!!!
"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 Edward4492 » January 11th, 2017, 11:12 pm

Nice PB on the 5k Anthony. I just did one last week at exactly the same time(to the 1/10). Except I'm not doing all of the extra-curricular gym work and mine was definitely 100%. All I had. Glen, nice (4) x 3min. My work out tonight was similar, but noticeably slower. Target was (4) x 750m at sub 1:49:

(4) x 750m@ 1:48.9
1:48.4 274w 32r
1:48.3 275w 32r
1:48.2 276w 32r
1:50.8 257w 32r

Blew up on the last one, cruised the middle 250m to re-group and then pulled it back down.Briefly considered HD'in the last one but decided to make the save. There's always a lesson to be learned. Sometimes you can back way off and when the end is in sight throw everything at it and the result certainly isn't great....but it's manageable.

The other lesson to be learned is I'm a lot slower than last year. In January of 2016 I was able to manage (4) x 1000m at 1:47.5. At this point all I can do is keep training and make sure by CB's I have a firm grip on exactly what I can do. Would like to go under 7:15, but 7:10 is looking to be a bit out of reach. Find out soon enough.
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Re: What Training Have You Done Today?

Postby hjs » January 12th, 2017, 4:17 am

Anth_F wrote:Thanks very much, Gary, Glenn, and Nick.

Gary, in all honesty it was a fairly comfortable row... but still a very good workout for me non the less. My fitness certainly is coming on!!!


Congrats, also very low rated, so miles away from your real max yet. :D
For my training see twitter @Hjsrowing
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Re: What Training Have You Done Today?

Postby lindsayh » January 12th, 2017, 4:59 am

IP 3x 13' UT1

3x 13'/3'R
df127 202w sr24
1:56.5 (146)
2:00.3 (150)
2:03.4 (153)
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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