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.
Minimoof123
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Re: What Training Have You Done Today?

Post by Minimoof123 » March 12th, 2018, 3:24 pm

Although not the first time i have been on the rower for and hour, the first time I have set out to do a 1 hr piece, all to help with training for the FM that i would like to do to start the new season, and of course another day of the mud challenge ticked off, total 14575 mtr
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47 yr old Male, 6'1, 205lb, rowing for general fitness, proud owner since 2014

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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » March 12th, 2018, 8:05 pm

Had to abort a FM attempt tonight because the gym was just too warm. I usually do my long SS pieces on Saturday nights when the gym is relatively empty and cool but on Monday nights there are about 5 times more people in the gym so the air was several degrees warmer then what I am used to. Tried to make the best of it... DF 135 for all pieces

- 1100m @ 2:05 warmup
- 3 mins handle down
- 7080m in 30min @ 2:07.2 (doh!)
- 4 mins handle down
- 500m @ 1:38.2
- 4 mins handle down
- 500m @ 1:39.7

Meh... Left the gym felling unsatisfied. I wish I had a rower at home.
Male, 44, 6ft / 228 lbs, 183cm / 104 kg / Started erging in Jan 2017
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VirginiaRower
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Re: What Training Have You Done Today?

Post by VirginiaRower » March 12th, 2018, 8:13 pm

First week rowing and first workout on Pete plan...8 x 500 (3:30 rest). Looking foward to doing more of these.
1:44.8 average

Dreadfish
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Re: What Training Have You Done Today?

Post by Dreadfish » March 12th, 2018, 8:19 pm

went to the Gym on saturday and jumped on the first rower. foot strap broken. no biggie but prefer to wear them for longer sessions.
onto the second one. PM showing error message so unuseable
onto the third one. flat battery in PM
last one was ok. so off i went.
continually interrupted by people asking how long i was going to be.... chose to ignore them by turning music up and wearing angry face to discourage any further attempts at interaction
got up after 2 intervals to stretch my legs and when i turned around someone was getting on the machine. went back and kicked them off and said wait your turn. did two more intervals then buggered off to cut down tree......
also wish i had one at home.... was really tempted to hang around and just keep going until i could row no more just to piss people off.
love it when your saturday turns into an anger management session. lucky for the gym there was no one at reception when i left otherwise there may have been some words.
back to my normal gym yesterday
Erik
55 yo from New Zealand
6'4 and 115kg

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mdpfirrman
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Re: What Training Have You Done Today?

Post by mdpfirrman » March 13th, 2018, 1:49 pm

@ Erik - been there, done that but my gym only had one rower. Then it became one broken rower and I was forced to get my own! So glad, now, that I did.

I'm starting to think that today's workout (and variation of it that I do) is my hardest workout.

40 KB Swings (40#)
25 pushups
30 total military presses (40# each arm 15X)

Sprints (500m rowing sprints OR 30/90 Air Dyne (Assault Bike) Sprints, 30 on, 90 off averaging over 500 Watts for the 30). I was only able to do 2 X 500m on the rower or 4 intervals on the bike.

Repeat 2 more times, then finish with KB swings to get to 150 with the 25 kg (53 lb) one.

Just something about the KB Swings/pushups/presses mixed with the sprints that just elevates your HR to max very quickly and I'm resting just enough to lower it a bit and moving on. It's a relatively quick workout 45/50 minutes but a killer.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

mitchel674
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Re: What Training Have You Done Today?

Post by mitchel674 » March 13th, 2018, 2:58 pm

Mike, that sounds like a great workout. I'm going to give it a try today with my personal trainer.
53yo male, 6ft, 162lbs

mdpfirrman
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Re: What Training Have You Done Today?

Post by mdpfirrman » March 13th, 2018, 3:36 pm

mitchel674 wrote:Mike, that sounds like a great workout. I'm going to give it a try today with my personal trainer.
I have to admit I did a "fly and die" on the first few rowing reps. On that first one I held a 1:42 for around 300m and then just fell of a cliff! Second one more sensible (around 1:48, which is off of what I do on the PP, but I couldn't do more than this). If you do this, don't expect your intervals to be anywhere near what they would be doing rowing alone.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

Rod
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Re: What Training Have You Done Today?

Post by Rod » March 13th, 2018, 4:08 pm

5 x 2k with 2 minute recoveries

Average pace...................1:51.8
Average SPM....................35
DF................................115

Target was to just go at the same as recent best 10k pace (1:52.0) or faster if possible as I'm still trying to get over this blasted bug/lurgy.

Happy to have beaten the target but it was tough....very tough!

This is a ''build up'' session towards an attempt at the British 60-69 Lwt Half Marathon record (1:21:21.9...1:55.7 pace.) so will be 6 reps next time with 15 seconds shorter rests...but hopefully a faster pace.....so that's gonna be tough too!
61 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.

VeloMark
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Location: Sierra Foothills, California, USA

Re: What Training Have You Done Today?

Post by VeloMark » March 13th, 2018, 4:33 pm

Got on the rower for 2 x 5K again today. Planned to start with my usual modified Fletcher's warmup, but after a couple of minutes @ 20 spm I decided to see if I could maintain that for a SS 5K. I've been lowering my stroke rate recently, with 22 being the slowest I've been comfortable with.

Managed to hold 20 spm for both intervals. Couldn't quite match the pace I hold @ 22 spm, but suspect I'll get close soon.

Time Meters Pace Watts Cal/Hr S/M
40:46.1 10,000m 2:02.3 191 957 20 136
20:31.6 5,000m 2:03.1 187 944 20 133
20:14.5 5,000m 2:01.4 195 971 20 139
58, 6ft, 150 lb
2K 7:04.3, 5K 18:42.6

lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » March 13th, 2018, 6:29 pm

Tuesday PM
2k @2:10
8x 500/1'R @1:48.3
df128 sr28 275w mhr163
1k @2:00
weights
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

lindsayh
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Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » March 14th, 2018, 5:30 am

wed PM
30' @1:59.5
sr24 df125 205w 161mhr
2k @2:06
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

Steve1960VA
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Re: What Training Have You Done Today?

Post by Steve1960VA » March 14th, 2018, 1:27 pm

Wed AM - early session.

Have ordered and received from C2 a Polar H7 heart belt & monitor. Took a few minutes to learn to use it, but it works fine. Nice that it connects wirelessly to the PM5. Nice and easy to read, etc.

Anyway, recovering from yet another cold but felt good enough today to do 7500 meters in about 40 minutes, I believe. Yes, very slow, I know. :)

19-20 SPM. DF about 145.

Since I am just getting acquainted with the heart monitor I decided to limit heart rate to 120 BPM (I think that's somewhere between UT1 and AT range for me). It was surprising (but probably shouldn't have been, considering my rather poor condition) how I had to slowly keep slowing down the pace, over the 40 minutes, to keep the HR at or under 120 BPM. That was enough to bring a light to moderate sweat. Hard as it might be to believe, I think, before getting the monitor, I was pushing myself harder than I thought, trying to hold one pace through a fairly long period of time, before I was ready to do so.

Managing the heart rate, at least in these early days of trying to get back in the swing, may make the erging more tolerable. Not pushing myself too hard. This morning's work went better than pre-monitor days, and getting back on the erg tomorrow morning, and maintaining a reasonable heart rate through the course of the session, isn't an unpleasant thought.
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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jackarabit
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Re: What Training Have You Done Today?

Post by jackarabit » March 14th, 2018, 2:01 pm

[edit post fragment]
Last edited by jackarabit on March 14th, 2018, 2:21 pm, edited 1 time in total.
There are two types of people in this world: Those who can extrapolate from incomplete data

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jackarabit
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Re: What Training Have You Done Today?

Post by jackarabit » March 14th, 2018, 2:19 pm

Steve, a cap on HR is an accepted governor on intensity, particularly for recovery day efforts. Some people do alright with nothing more than the subjective RPE scale and some of us need to see the the needle redline. You’ll be back to your hour+ TTs soon. They’ll be faster and easier for not happening every day.
There are two types of people in this world: Those who can extrapolate from incomplete data

M_71_5'-7"_164lb
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Dreadfish
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Re: What Training Have You Done Today?

Post by Dreadfish » March 14th, 2018, 5:28 pm

did a 30 min session last night with the expectation of it being a bit slower than normal as i am just picking up a cold and a bit blocked up. turns out i felt really good and did 7426 at 2:01.2 at 24 SPM
my last 4 30 min sessions have all been increasing in distances and last night was with declining split times which is also a first for me.
first 10 mins at 2:03.3
second 10 mins at 2:01.1
Third 10 mins at 1:59.1
Erik
55 yo from New Zealand
6'4 and 115kg

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