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 Dangerscouse » October 18th, 2017, 5:12 am

Strange one this morning. Didn't feel up for my usual 10 miles at all and just focused and got on with It at a 1:57ish pace, but then with 1850m left I felt like.i had more to give so I cranked it up to 1:39 pace and maintained it until the end.

It must be 6 or 7 years since I did my last 2k TT so it was interesting to see that I was on course to beat It, but I must be restricted by my technique (too used to long pulls) as I didn't feel like I'd find much more speed and not due to fitness. It was sitting at 30-31spm so there might be a sub 6:30 in me if I manage to nail the faster technique and do it on a day when I'm more up for it
44 Years Old; 6' 4"; 92kg; Liverpool, England 2k= 6'45; 5k= 17'46; 10k= 36'21 60mins= 16,317m HM= 1'19" 31; FM= 2'49"39; 50k= 3'28"18; 75k=5:39:42; 100k= TBC; 12 Hours= TBC

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Re: What Training Have You Done Today?

Postby lindsayh » October 18th, 2017, 5:47 am

3 days off then 2 very "average" (read cr*p) sessions
tonite went better
2k @2:08
1k @1:51
500 @1:43

then ctc a bit carefully but happy enough
2k => 6:48.3 @1:42.0
500m @1:40.7/2'R then 1250m @1:43.3/1'R then 250m @1:38.6
df129 sr33 329w mhr166
then
3k @2:08

Hoping to do a full 2k @1:42 next week so a bit to do but not too bad considering
the most exciting thing though (maybe ever) is the following week I have been invited by Rowing Australia (national OTW body) to be the "lab rat" for a coaching day at the fabled Australian Institute of Sport (AIS) in Canberra! Will do a full on erg VO2max in their high performance lab with an audience - scary but very cool. It is the gold standard 7x 4'/1'R stepped down to failure. Looks like RA is serious about getting into OTE
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 Pie Man » October 18th, 2017, 5:51 am

Wow Lindsay, that is going to be an amazing experience, looking forward to the full write up (if you are allowed to of course).
Piers 50m 73Kg 175cm DF 116 (was 110 to 20/08/16) MHR 167
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Re: What Training Have You Done Today?

Postby mdpfirrman » October 18th, 2017, 7:15 am

That's fantastic Lindsay! You'll be extremely pumped up for that. I've been watching your training. It's amazing as always. You'll be up for it!

@ Dangerscouse (Stu) - really great work on that finish. Looking forward to seeing what you can do on a full out 2K.
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Re: What Training Have You Done Today?

Postby Anth_F » October 18th, 2017, 3:58 pm

2x60 squats
3 sets of 8 pendlay barbell rows
Core strength training, 6 mins bear hug bag carries.
Leg raises to failure

Then 6.5k this evening! Good workout this one, even though i felt a bit lethargic starting out... i did settle nicely into it.

df120 - RPE 4.7

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1000m cool down @ 2:14

5 mins Power Plate'
"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 nick rockliff » October 18th, 2017, 4:12 pm

lindsayh wrote:3 days off then 2 very "average" (read cr*p) sessions
tonite went better
2k @2:08
1k @1:51
500 @1:43

then ctc a bit carefully but happy enough
2k => 6:48.3 @1:42.0
500m @1:40.7/2'R then 1250m @1:43.3/1'R then 250m @1:38.6
df129 sr33 329w mhr166
then
3k @2:08

Hoping to do a full 2k @1:42 next week so a bit to do but not too bad considering
the most exciting thing though (maybe ever) is the following week I have been invited by Rowing Australia (national OTW body) to be the "lab rat" for a coaching day at the fabled Australian Institute of Sport (AIS) in Canberra! Will do a full on erg VO2max in their high performance lab with an audience - scary but very cool. It is the gold standard 7x 4'/1'R stepped down to failure. Looks like RA is serious about getting into OTE


See if you can them to do a blood lactate profile at the same time. I've done the VO2max in same 4' intervals three time, the last interval is the killer especially with the mask on.
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 DavidA » October 18th, 2017, 4:36 pm

lindsayh wrote:Hoping to do a full 2k @1:42 next week so a bit to do but not too bad considering
the most exciting thing though (maybe ever) is the following week I have been invited by Rowing Australia (national OTW body) to be the "lab rat" for a coaching day at the fabled Australian Institute of Sport (AIS) in Canberra! Will do a full on erg VO2max in their high performance lab with an audience - scary but very cool. It is the gold standard 7x 4'/1'R stepped down to failure. Looks like RA is serious about getting into OTE


Very cool! B)
I also hope that we will be able to hear about it afterwards.

David
56 y / 70 kg / 175 cm / 5 kids / 8 grandkids :)
Received my model C erg 18-Dec-1994
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Re: What Training Have You Done Today?

Postby Rod » October 18th, 2017, 4:45 pm

4 x 1k.5'r

Average pace..............1:45.3
SPM.........................37
DF...........................120

The session from Hell.....it has to be done...unfortunately. :?

This was 0.4 on average pace faster than last time 10 days ago so ok...I suppose... but I really do need to be faster than this. :oops:

The last rep was very tough to start but glad I had a decent sprint left in me for a strong finish. :D

Dangerscouse..........................great finish to that row....I'm looking forward to seeing what you can do for 2k as that says you've got a very good one in you!
60 year old Lightweight male. Based in Sussex, just south of London, England. Best 2k recently.. 6:59.0 on 20th November 2017.
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Re: What Training Have You Done Today?

Postby Dangerscouse » October 18th, 2017, 5:03 pm

Thanks Mike & Rod. 2k will have to wait until next year as I'm a bit worried about injuring my back by going flat out and the ultra distances are more important for the next two months.

Rod, good to see you had just enough left to finish and going faster than 10 days ago. Nicely done
44 Years Old; 6' 4"; 92kg; Liverpool, England 2k= 6'45; 5k= 17'46; 10k= 36'21 60mins= 16,317m HM= 1'19" 31; FM= 2'49"39; 50k= 3'28"18; 75k=5:39:42; 100k= TBC; 12 Hours= TBC

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www.justgiving.com/StuWenman
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Re: What Training Have You Done Today?

Postby Dangerscouse » October 18th, 2017, 5:05 pm

Very impressive news Lindsay. You must be very proud?
44 Years Old; 6' 4"; 92kg; Liverpool, England 2k= 6'45; 5k= 17'46; 10k= 36'21 60mins= 16,317m HM= 1'19" 31; FM= 2'49"39; 50k= 3'28"18; 75k=5:39:42; 100k= TBC; 12 Hours= TBC

Instagram: stuwenman

www.justgiving.com/StuWenman
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Re: What Training Have You Done Today?

Postby jackarabit » October 18th, 2017, 7:12 pm

Best on the test, Lindsay!

30' @ 2:24.0. 21.6 spm
2k @ 2:23.5. 23 spm
1k @ 2:23.7. 22:3 spm
There are two types of people in this world: Those who can extrapolate from incomplete data

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Re: What Training Have You Done Today?

Postby lindsayh » October 18th, 2017, 9:39 pm

Dangerscouse wrote:Very impressive news Lindsay. You must be very proud?


I think the word is "chuffed" (although probably not used in the US) and very pleased as it is a step along the path of a project to advance the interests of Indoor rowing.
Nick I am pretty sure that the lactates will be done as well but if not will push them to do it. It looks like they use ear lobe pricking for the bloods.
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 lindsayh » October 19th, 2017, 5:00 am

2k @2:07
2k @1:58
500m @1:44
500m @1:57
8x 45"/75"R @1:41
df130 sr32
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 Edward4492 » October 19th, 2017, 8:54 am

Very cool Lindsay! Speaks volumes about your athletic prowess to be chosen for this test. Was there any mention that some of the interest was to gage the affects of aging? Your times at age 65 are pretty amazing and would be the envy of many 30 year olds. Good luck!
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Re: What Training Have You Done Today?

Postby Scott Lewis » October 19th, 2017, 10:29 am

24k OTW in the 4+.

Hard work!
Scrawny 192cm ... 2k in 7:17.4
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