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.
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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » June 13th, 2018, 4:17 am

@Erik - where in NZ are you? When I came over the weather wasn't that great to my surprise, other than the Northland and Otago areas.
46M, 5'11" 73kg, ex bike time trialler.
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Targets: 36:59(10K), >8200m for 30mins, 6:44(2K), 3:12(1K)

Erg on!

Dreadfish
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Re: What Training Have You Done Today?

Post by Dreadfish » June 13th, 2018, 5:07 am

In the capital Wellington. So at the bottom of the North island. Wellington has a reputation of being windy. At the moment it's been non stop rain for over 3 days... down to about 2 or3 degrees celcius and wind up to 100kph. The cold doesn't bother me... the rain doesn't bother me but the wind does my head in.... summer is usually warm and rain free but windy.... unfortunately the two islands funnel the wind. But we love living here as it's a really nice harbour with lots of good fishing and I kayak a fair bit so when it's not so windy it's great to get out
Erik
55 yo from New Zealand
6'4 and 115kg

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_PBH_
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Re: What Training Have You Done Today?

Post by _PBH_ » June 13th, 2018, 9:52 am

Dreadfish wrote:...wind up to 100kph.... summer is usually ... windy.... unfortunately the two islands funnel the wind.
that really sucks. Or blows.
Dreadfish wrote:...it's a really nice harbour with lots of good fishing...
Worth it!! :D
Brett | 42 | 6'0" | 171lbs
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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » June 13th, 2018, 12:54 pm

5K@1:59.3 warmup THEN WEIGHTS (overhead press, incline press at 2 levels, skull crushers, EZ bar curl, side lateral raises, bench pull experiment) - progress has stagnated with the overhead press but want to build more upper pecs so am doing incline pressing now for a while, skull crushers adding new muscle. Have bought myself a pullup frame so am looking forward to assembling that and doing some pullups/chinups/hanging leg raises etc as I think this will add new muscle too. Fallen off the wagon a bit with core work but the 4-pack is coming through - fat level not low enough for a 6/8. :D
46M, 5'11" 73kg, ex bike time trialler.
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Targets: 36:59(10K), >8200m for 30mins, 6:44(2K), 3:12(1K)

Erg on!

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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » June 13th, 2018, 1:38 pm

1hr weightlifting session yesterday, and also 12miles of walking.

6k today!!! This was some piece of work, especially with the high humidity... phewwweee :mrgreen:

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1500m cooldown @ 2:25

Then some power plate stuff and barbell bench press work.
41yo 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 :)

harrythehamster
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Re: What Training Have You Done Today?

Post by harrythehamster » June 13th, 2018, 4:30 pm

Planned rest day on Mon & unplanned yesterday. Yesterday was ready to start training. Was drinking "hot chocolate" just before the session sitting in the front of my PC. Put my cup - still almost full - on the table in the front of my external DVD-drive. I was ripping some CD's and forgot that the app I was using opens the DVD-tray when the ripping is completed (probably not a default setting but my personal preference). So, of course when I heard the sound of opening DVD-tray I was already irreversibly late...What a mess. Cocoa spread all over the place and most of it seemed to be inside of my PC. Had to detach most part from inside the PC (mostly from motherboard). Took hours to clean up the whole mess. And this was not the first time I make same mistake with my drinks :lol:

Today didn't hassle and managed to do 72' Level 4- type session. HR readings were a bit odd and strangely spiky in the biginning and also lost readings couple of times in the last part, so probably not 100% correct. Replaced battery after session. RPE was similar to usual (7/10). SPI 9.72 so another step towards SPI 10.

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DavidA
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Re: What Training Have You Done Today?

Post by DavidA » June 13th, 2018, 4:55 pm

Anth_F wrote:1hr weightlifting session yesterday, and also 12miles of walking.
That's quite a bit of walking. :)

David
57 y / 70 kg / 173 cm / 5 kids / 11 grandkids :)
Received my model C erg 18-Dec-1994

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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » June 13th, 2018, 5:35 pm

DavidA wrote:
Anth_F wrote:1hr weightlifting session yesterday, and also 12miles of walking.
That's quite a bit of walking. :)

David
Haha yeah... that was the total, but done in parts across various times of the day. That also included walking the dog 5 miles in the evening. I love my walking... especially when the weathers nice n sunny :D
41yo 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 :)

mitchel674
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Re: What Training Have You Done Today?

Post by mitchel674 » June 13th, 2018, 8:01 pm

15k completed today. I suspect I am having hydration issues with these longer rows. My HR does tend to climb after 30 minutes of SS pace. I do sweat a lot even at SS pace. Today I made sure to hydrate well through the morning and took a bit of water after 45 minutes. I think this helped me a bit.
53yo male, 6ft, 162lbs

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jimmyshand
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Re: What Training Have You Done Today?

Post by jimmyshand » June 14th, 2018, 4:34 am

Some great workouts there Anth, Mitch and Harry. Good for motivation for me, thanks.

Today I did the Pete Plan 5x800 with 3:30 rest and tried to go as fast as I thought I could keep up for all eight reps so aimed for 1:41:00 and ended up at 1:40.7. Fairly consistent until the last one when I just went flat out and upped the rate from 30 to 34 (felt weird) and lowered split to 1:39.9. Tough session but enjoyable too.

Time Meters Pace Watts Cal/Hr S/M HR
13:25.7 4,000m 1:40.7 343 1478 30 176

Haven't tried a 2k pb this season and have only once gone sub-7 so I think it's time for another go. Hoping I can hit about 6:57 but we'll see. I feel like I should, if I can win the mind game.
Last edited by jimmyshand on June 14th, 2018, 4:36 am, edited 1 time in total.
41 years old - 96kg/212lbs - 198cm/6'6" - living in England

PBs -
1k 3:18.2 | 2k 6:59.2 | 5k 18:34.1 | 30min 7,910m | 10k 39.20.0 | 60min 15,089m | HM 1:27:57.3

Rowing since March 2017, for fitness and to challenge myself.

lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » June 14th, 2018, 6:03 am

rest Mon and Tues travelling
Wed
4k paddle and then 20' pedal
Thursday
2k @2:11
4x 2k @2:04.8
df125 sr20 180w mhr148
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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hobbit
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Re: What Training Have You Done Today?

Post by hobbit » June 14th, 2018, 3:36 pm

Something to celebrate today: I managed to do a SS piece without overcooking. It was 2 x 5k r1' @2:14 23spm. Since my 5k PB pace is 2:06, I was pretty close, but it made a huge difference. I finished scarcely out of breath. In fact, I felt that I cheated - no sweat soaked vest, no need for yoga to cool down before the shower. Still everyone says this is the way to go if I want to reach my potential, so: increase the distance and stay in my comfort zone.

All thoughts welcome.
M 63 163cm/5' 4" 54kg/120lb
5k 21:03 -- 30' 7038m -- 10k 43:51 -- 60' 13187m

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » June 14th, 2018, 4:17 pm

hobbit wrote:Something to celebrate today: I managed to do a SS piece without overcooking. It was 2 x 5k r1' @2:14 23spm. Since my 5k PB pace is 2:06, I was pretty close, but it made a huge difference. I finished scarcely out of breath. In fact, I felt that I cheated - no sweat soaked vest, no need for yoga to cool down before the shower. Still everyone says this is the way to go if I want to reach my potential, so: increase the distance and stay in my comfort zone.

All thoughts welcome.
I guess it's all about what your goals are. This type of session will help to build your aerobic base, and will be more beneficial for weight loss but a good sweaty session also is important too.

A mixture of both types of sessions will probably be the best idea
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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Dreadfish
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Re: What Training Have You Done Today?

Post by Dreadfish » June 15th, 2018, 3:38 am

Tonight
40 mins
10240m
1:57.1
26spm
Followed by some weights
Erik
55 yo from New Zealand
6'4 and 115kg

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Rod
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Re: What Training Have You Done Today?

Post by Rod » June 15th, 2018, 3:27 pm

10 x 2k. with 75 second recoveries

Average pace....................1:54.3
SPM...............................32
AHR...............................167
DF.................................114
Average 2k pace................7:37.2


The rests were 15 seconds shorter than 10 days ago.....but the reps were 0.1 faster on av. pace and 1 bpm lower on av. HR so a big improvement. :D

This was 0.2 faster pace than when I did it with 2 minute rests a month ago so happy with progress.
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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