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 Steve1960VA » April 21st, 2018, 8:36 am

54 minutes, 10,200 meters, HR ~110, SR 19
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 JMac » April 21st, 2018, 2:56 pm

First real row back after surgery on January 23rd to repair a torn bicep tendon.

2k @ 2:02.3
SR 26
DF around 90-100
34 | 6'6" | 122kg/270lbs


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Re: What Training Have You Done Today?

Postby Dangerscouse » April 22nd, 2018, 5:09 am

JMac wrote:First real row back after surgery on January 23rd to repair a torn bicep tendon.

2k @ 2:02.3
SR 26
DF around 90-100


Good to hear you're back on the erg JMac
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 Dangerscouse » April 22nd, 2018, 5:13 am

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It's been almost three months since I last did a HM, admittedly I have been regularly doing 10 mile sessions so I wasn't sure what to expect.

Targetted sub 82 mins so I'm happy with how it turned out. First half was fairly close to PB pace and second half at a sustainable pace. Also my PB was free rated so I'm happy with this pace at r23, as my strength is improving.
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 RayOfSunshine » April 22nd, 2018, 6:32 am

Dangerscouse wrote:It's been almost three months since I last did a HM, admittedly I have been regularly doing 10 mile sessions so I wasn't sure what to expect.

Targetted sub 82 mins so I'm happy with how it turned out. First half was fairly close to PB pace and second half at a sustainable pace. Also my PB was free rated so I'm happy with this pace at r23, as my strength is improving.


That is awesome. I just joined the FB group and saw this. What was your avg SPM on your PB?
47 yr old male, 5'9", 200lbs
Neptune Beach, FL

Started BPP on 12/16/17 @ 230lbs
Season goal: sub-40 10k (41:51 on 4/14/18)
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Re: What Training Have You Done Today?

Postby Rod » April 22nd, 2018, 7:01 am

90 minutes

Average pace...............2:00.4
SPM..........................32
DF............................110
Metres.......................22422


90 minutes this morning which even at 7:30am and with 2 fans on me was tough in the rising heat.

It was all of 15 metres further than last time 12 days ago plus 1spm lower on average so happy enough as it's progress....just about! :D
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 Gammmmo » April 22nd, 2018, 7:56 am

17.5K@1:58.1 (last 3K@1:51.5) THEN later 15mins CORE + WEIGHTS
Feeling physically and mentally stronger of late.
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 lindsayh » April 22nd, 2018, 8:21 am

Sun AM
2k @2:15
15x 30"/30"R @1:39.1
df133 sr32 359w mhr160
slowest 1:40.6 (149m) - fastest 1:37.4 (154)
2k @2:05

abds/stretches
Lindsay
66yo 91kg
Sydney Australia
Forum Flyer
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 Dangerscouse » April 22nd, 2018, 12:47 pm

RayOfSunshine wrote:That is awesome. I just joined the FB group and saw this. What was your avg SPM on your PB?


Thanks mate. I think it was 28 or possibly 29. I might get up early on Wednesday and give it another go but I also need to try and do this month's CTC which is slightly terrifying
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 Anth_F » April 22nd, 2018, 1:01 pm

Howdy all,

It's been scorching hot weather here which i've been enjoying! Yesterday i done 2 hours out on the mountain bike along the beach and coastal areas! Then some weights in the evening. Today after an enjoyable 7 mile trail walk this afternoon i done a 30min row when i got back home. My erging fitness is steadily improving which i'm glad about, it's not feeling like such a grind on there just to get a decent workout now :)

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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 Dangerscouse » April 22nd, 2018, 2:15 pm

Dangerscouse wrote:
RayOfSunshine wrote:That is awesome. I just joined the FB group and saw this. What was your avg SPM on your PB?


Thanks mate. I think it was 28 or possibly 29. I might get up early on Wednesday and give it another go but I also need to try and do this month's CTC which is slightly terrifying


Just checked it was averaging at 27 but went up to 28 and eventually 29 as I tired near 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

Instagram: stuwenman
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Re: What Training Have You Done Today?

Postby Dangerscouse » April 22nd, 2018, 2:17 pm

Gammmmo wrote:17.5K@1:58.1 (last 3K@1:51.5) THEN later 15mins CORE + WEIGHTS
Feeling physically and mentally stronger of late.


I knew it wouldn't be long...you're in one of those 'cycles' and now you are coming back into form.
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

Instagram: stuwenman
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Re: What Training Have You Done Today?

Postby harrythehamster » April 22nd, 2018, 4:47 pm

Date Distance Time Pace
19.04.18 16,000m 1:05:30.5 2:02.8 (5k wu + 8k@1:57.1 SPM24.6 RPE9/10 (last wk 1:57.5/25.1) + cd 3k@2.11ish)
21.04.18 16,851m 1:12:00.0 2:08.1/SPM19.1 (Goal 1374 strokes/16548m Actual: 1373 strokes) RPE5/10
22.04.18 21,016m 1:30:00.0 2:08.4/SPM19.4 RPE5.5/10 (Goal: 2:08.5 neg. splits starting at 2:11.5, last 6min @2:05.2 SPI>8). Last wk was 2:08.7/SPM19.4
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Re: What Training Have You Done Today?

Postby Dreadfish » April 22nd, 2018, 5:29 pm

back is slowly coming back to full use. been quite frustrating not being able to get on the erg over the last 5 days. will head to the gym tonight for an easy session (erg and bike only no weights) and see how the back works out. distance/time on erg will be determined by first few mins and see how the back holds up. wanted to hit 500k for the season, (started in late dec) this month and only have 33k to go to do so and this would have been easy if my back was ok. not looking so doable now with 8 days left in month pretty much have to do 4500m per night. all depends on tonight.
Erik
55 yo from New Zealand
6'4 and 115kg

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Re: What Training Have You Done Today?

Postby jimmyshand » April 23rd, 2018, 4:08 am

Early session this morning and did 10 minutes warm up at r20, 2:07, then a fast 5k at r25, 1:54.2 and then a 1000m cool down at the end.

If I hadn't been staring at the force curve almost the whole time I think I could have done a PB but that is probably a bit much before work on Monday morning.

5k splits
3:49.8 1,000m 1:54.9 231 1093 25 166
3:48.8 2,000m 1:54.4 234 1103 25 172
3:49.6 3,000m 1:54.8 231 1095 25 176
3:48.8 4,000m 1:54.4 234 1103 25 177
3:46.5 5,000m 1:53.2 241 1128 26 182

But it seems my fitness is okay right now and I'm still enjoying it so that's all that really matters.
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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