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 le grand fromage » January 10th, 2017, 10:05 am

lwtguy wrote:
bisqeet wrote:5 chocolate muffins and half a tub of ice cream.
..


But no HR data?? I'm disappointed...


I'm not surprised, probably had a coronary after that lot :lol:
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 10th, 2017, 10:10 am

3 x 19', 2' r
4' @ 18 spm, 3' @ 20 spm, 2' @ 22 spm, 1' @ 24 spm and back down

1:53.0/1:52.9/1:52.8
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Re: What Training Have You Done Today?

Postby aussieluke » January 10th, 2017, 10:20 am

Am run 5.85km 36 mins

Pm row 30' r19 186w

First run in probably two months. Fitness was still fine thanks to all the erging. Legs however were definitely feeling it afterwards!
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 hjs » January 10th, 2017, 11:35 am

bisqeet wrote:5 chocolate muffins and half a tub of ice cream.
..


Now I know why do so many hm s :P to burn all that crap
2016/17 1000: 2:56.0

For my training see twitter @Hjsrowing
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Re: What Training Have You Done Today?

Postby GJS » January 10th, 2017, 12:28 pm

Happy birthday, Glenn.

2 x 15mins 3r UT1
2:06 r22
Gary
40, 5'11'', 200lbs
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Re: What Training Have You Done Today?

Postby G-dub » January 10th, 2017, 1:41 pm

Thanks guys!

Lindsay, I'm loving the IP as it relates to having something different to do all the time but it is also a challenge because it's less easy to know where you stand or if you are improving compared to the PP. It also enables one to not go balls to the wall each time. Or maybe that is good for me too!
Glenn Walters: 5'-8" X 205 lbs. Bday 01/09/1962
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Re: What Training Have You Done Today?

Postby lwtguy » January 10th, 2017, 2:02 pm

3x(30" on 30" off, 45" on 45" off, 60" on 60" off, 90" on) with 5' rest between sets.

Targets were:

1:41 @28spm for the first set
1:39 @30spm for the second set
1:37 @32spm for the third set

I upped the DF from 108 to 115 for this workout because I want to start prepping for OTW racing in my single. It burned a lot more but I ended up having a little more in the tank to bring the split down significantly on the last 90" piece.
PBs-- 500m 1:28.9-- 1K 3:08.9-- 2K 6:37.7-- 5K 17:37.7
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 » January 10th, 2017, 2:54 pm

IP: 3 x 13' UT1 (less than 163HR and faster than 2:05). Nice day.

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Re: What Training Have You Done Today?

Postby bags » January 10th, 2017, 5:09 pm

45' r18 2:02.2 11046m 5' Splits: 2:04.4, 2:02.7, 2:02.4, 2:02.8, 2:02.7, 2:02.5, 2:02.6, 2:01.4, 1:58.1 (r19 :oops: )

15' light spin on the bike

Then some weights

5x5 Squat @ 60kg 3x3 Squat@70kg 5x5 Bench @50kg 3x3 Bench @60kg 9x1 Deadlift @ 100/120/140kg going up every 3 reps

15'light spin on the bike

Then another small erg

1k r26 1:44.7 3:28.4 200m Splits: 1:44.0, 1:45.0, 1:45.0, 1:45.0, 1:44.5

Happy enough with this. First time touching weights in a few months. The 1k was pretty pleasing after all the rest of the work. Was still pretty comfortable. Fresh I've probably got a sub 7 2k rate 26. On the warm up was doing some flat out bursts and the very top end has completely gone, couldn't pull under 1:22 :roll: Makes me feel better about my 500m yesterday though, given the lack of power :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 lindsayh » January 10th, 2017, 5:28 pm

G-dub wrote:Lindsay, I'm loving the IP as it relates to having something different to do all the time but it is also a challenge because it's less easy to know where you stand or if you are improving compared to the PP. It also enables one to not go balls to the wall each time. Or maybe that is good for me too!


yes I think it works for me too but you are right - less measurable and we won't really find out until the day how it has worked. I still think it is a better choice approaching a race though. The wider variety is an advantage.
Lindsay
65yo 89kg
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 bisqeet » January 10th, 2017, 5:39 pm

EFMP
4x15' R4 (15 mins split into 7' @ 7' @5k Pace + 8' @ FM pace

while (true) {
7' @ 1:50 Avg R26;
8' @ 1:57 Avg R20;
4' Rest
interval +1
if (interval > 4) break;
}
Dean
2017 Season: 196cm / 94kg : M48
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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.
Male, 39, 5'10, 75kg (Started rowing on June 9th 2016)

PB's (500m)1:36.3 (2k)7:23.2 (5k)19:38.4 (6k)23:58.8 (30:00)7518

2014 model E

Rest in peace Christina Grimmie 1994-2016. Heaven gained another angel
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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
65yo 89kg
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 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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