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.
KeithT
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Re: What Training Have You Done Today?

Post by KeithT » December 5th, 2018, 9:31 am

hjs wrote:
December 5th, 2018, 5:31 am
KeithT wrote:
December 4th, 2018, 4:54 pm
Dangerscouse wrote:
December 4th, 2018, 3:12 pm
That is a really strong session Keith. Your 5k looks like it's out of date now
Thanks Dangerscouse - went pretty well and was after some Olympic Weightlifting. I tend to do the 500m intervals better than other intervals but I will take it - now have to tackle the 4x1000 again that has killed me the last two times. I haven't tested my 5K for like 4 months or really gone hard on one (this past Sunday did 2, one at moderate hard pace and one at SS pace), in fact I haven't really tested anything loner than 2K recently. Have done longer rows but haven't pushed too hard on them.
Good but to me, not pointing at sub 6.30. 6x500 on 1 is a bit below 2k pace. Only for guys with no great speed its a good 2k predictor.
HJS - not exactly sure what you mean. Are you saying that since I already have good speed that the 6x500 isn't really telling me much? Regardless going back to have another go at the 4x1000 soon. Also going try the 5x750 you suggested - maybe even tonight, wasn't sure what workout I wanted to do tonight. I typically only do one hard shorter interval in a week but I feel pretty good today and plan for SS tomorrow so might do another interval tonight.
50 yo, 6'3" 205#
PBs (all since turning 50):
1 min - 369m, 500m - 1:23.7, 1K - 3:01.8, 4 min - 1265, 2K - 6:31.6, 5K - 17:37, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:48

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hjs
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Re: What Training Have You Done Today?

Post by hjs » December 5th, 2018, 10:04 am

KeithT wrote:
December 5th, 2018, 9:31 am


Good but to me, not pointing at sub 6.30. 6x500 on 1 is a bit below 2k pace. Only for guys with no great speed its a good 2k predictor.
HJS - not exactly sure what you mean. Are you saying that since I already have good speed that the 6x500 isn't really telling me much? Regardless going back to have another go at the 4x1000 soon. Also going try the 5x750 you suggested - maybe even tonight, wasn't sure what workout I wanted to do tonight. I typically only do one hard shorter interval in a week but I feel pretty good today and plan for SS tomorrow so might do another interval tonight.
[/quote]

Mmm

Its certainly not telling you nothing, if you improve this session you get better. I think you can do this a bit below 2k pace.

For a guy like you with relative a bit slower 5k, 500 s are a relative not so great indicator. To give you an idea. Few seasons back I pulled 16x500 on 1 rest at 137, my 2k was around 6.22/23 at the same time. My shorter work is also a bit better.

Try to keep feeling good, no need to overdo it, instead try to do the important sessions really good.
For my training see twitter @Hjsrowing

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » December 5th, 2018, 11:59 am

hjs wrote:
December 5th, 2018, 10:04 am
KeithT wrote:
December 5th, 2018, 9:31 am


Good but to me, not pointing at sub 6.30. 6x500 on 1 is a bit below 2k pace. Only for guys with no great speed its a good 2k predictor.
HJS - not exactly sure what you mean. Are you saying that since I already have good speed that the 6x500 isn't really telling me much? Regardless going back to have another go at the 4x1000 soon. Also going try the 5x750 you suggested - maybe even tonight, wasn't sure what workout I wanted to do tonight. I typically only do one hard shorter interval in a week but I feel pretty good today and plan for SS tomorrow so might do another interval tonight.
Mmm

Its certainly not telling you nothing, if you improve this session you get better. I think you can do this a bit below 2k pace.

For a guy like you with relative a bit slower 5k, 500 s are a relative not so great indicator. To give you an idea. Few seasons back I pulled 16x500 on 1 rest at 137, my 2k was around 6.22/23 at the same time. My shorter work is also a bit better.

Try to keep feeling good, no need to overdo it, instead try to do the important sessions really good.
[/quote]
16x500 - yikes! I have done 8x500 with 3:30r, 16 of them with just 1r sounds pretty brutal but now I may have to try that one day :D
I get your point though that I pull 500m easier/quicker and that it might not be the best predictor. So, I will go back to my nemesis soon of the 4x1000 but do want to try the 750m interval too as I haven't done intervals at 750 before - I read that this is a favorite of Graham Benton too.
50 yo, 6'3" 205#
PBs (all since turning 50):
1 min - 369m, 500m - 1:23.7, 1K - 3:01.8, 4 min - 1265, 2K - 6:31.6, 5K - 17:37, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:48

lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » December 5th, 2018, 3:12 pm

wed am
2k @2:10
500 @1:53, 500 @1:50
8x 60"/90"R @1:41.9
d130 sr30 330w
all 1:41/42
1k @2:20

So that is that! Next session is BRIC on Saturday so nowhere to hide.
Early race unfortunately 60+ and 65+hwts are at 0900 gmt and the 60+lwts 1000.
The 60+ and the 40+ races will be pretty special - I think there is live steam on BR YouTube channel.
my 500 is at 1455 so a big wait so should be fresh!
Lindsay
67yo 91kg
Sydney Australia
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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

Mark E
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Re: What Training Have You Done Today?

Post by Mark E » December 5th, 2018, 3:27 pm

Good luck to all the BRIC racers. It will be over before you know it!

Recovery row today -- just a gentle 30 minutes at 18 SPM. Team practice (indoors) tomorrow and an inter-squad erg relay race this Saturday. Will prolly do squats and another lift or two tomorrow afternoon, and maybe an easy row (or bike) similar to today's workout on Friday.
Last edited by Mark E on December 5th, 2018, 3:30 pm, edited 1 time in total.
6'0 166 lbs. 51 years old, 2K PR 6:27 (recorded a few decades ago, started OTW rowing again summer 2018)

G-dub
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Re: What Training Have You Done Today?

Post by G-dub » December 5th, 2018, 3:28 pm

Best of luck Lindsay! Kill it
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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G-dub
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Re: What Training Have You Done Today?

Post by G-dub » December 5th, 2018, 5:15 pm

Morning: work
Evening: w/u then 215# x 3 x 5 squats, 3 x 20 push ups, 3 x 3 ring pull ups, 10 ab rollouts

Working my way up on squats. Looking forward to 2 big plates on each side soon. Getting out of the hole is getting a little sluggish though. Incline presses and standing shoulder presses aren’t feeling good in my left rear delt, so may switch to flat bench presses. As if anyone cares!!! Boring stuff for sure
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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jackarabit
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Re: What Training Have You Done Today?

Post by jackarabit » December 5th, 2018, 5:29 pm

A BRIC for the the trophy wall, Lindsay. Give it hell!
There are two types of people in this world: Those who can extrapolate from incomplete data

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lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » December 6th, 2018, 7:54 am

jackarabit wrote:
December 5th, 2018, 5:29 pm
A BRIC for the the trophy wall, Lindsay. Give it hell!
Thanks Jack and Glenn - trying not to get too much ahead but all positive. As we all know the 2k is an unforgiving beast. I am looking forward to giving it a read hot go of course as well as catching up with a lot of people whom I have only ever met electronically. Both Rod and Jon from these threads are going to do very well I suspect - best of luck to all.
Lindsay
67yo 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

Mark E
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Re: What Training Have You Done Today?

Post by Mark E » December 6th, 2018, 11:35 am

Drills and foot-out rowing for 15' warmup.

Max watts for 5 strokes/10 seconds: 595 (best of 3 attempts)

Work session of 1' on/1' off, 2' on/2' off etc up to 4' and back down again at AT tempo.

Cool-down for 10'
6'0 166 lbs. 51 years old, 2K PR 6:27 (recorded a few decades ago, started OTW rowing again summer 2018)

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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » December 6th, 2018, 12:18 pm

Hi folks,

Back on the erg today after almost a month out (No training at all during that period) So, i wasn't sure what to expect when getting back on!!! The first few pulls felt like i was pulling a bus :lol: Then settled in and rowed by feel.

20mins @ 2:06.3 - r22 - 4747m

Felt pretty decent.. and a nice sweaty workout was the end result. Happy to see my fitness hasn't dropped off as much as i had anticipated :)
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 :)

G-dub
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Re: What Training Have You Done Today?

Post by G-dub » December 6th, 2018, 6:40 pm

Morning: 30’ bike
Eve: w/u then 6 x 250 3’R, r35, 1:36.4 avg.

I was supposed to test 1K but I’m having trouble forcing myself to do it :oops:
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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Mark E
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Re: What Training Have You Done Today?

Post by Mark E » December 7th, 2018, 5:35 pm

Good luck to the British racers -- looking forward to hearing about the results.

Easy 30' spin on the stationary bike for me today. Was going to take the day off completely but I really need to keep my weight in check if racing LWT in early February is going to be feasible.

Team relays on the ergs tomorrow ... sounds like it's meant to be a barn burner.
6'0 166 lbs. 51 years old, 2K PR 6:27 (recorded a few decades ago, started OTW rowing again summer 2018)

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » December 8th, 2018, 5:24 am

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After a week off with an aggravated lower back it's been a struggle to get back into it. This was very optimistic of me and I was aiming for a 60 mins PB and my head went halfway through. I stopped for just over 60 secs at halfway and struggled for another 10 mins and then stopped.

I felt good for the first 20-25mins so it's progress but it still frightens me how much one week off exercise takes out of me.
45 HWT; 6' 4"; Liverpool, England 2k= 6:38; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 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

"You reap what you Row"

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hobbit
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Re: What Training Have You Done Today?

Post by hobbit » December 8th, 2018, 11:04 am

Dangerscouse wrote:
December 8th, 2018, 5:24 am
After a week off with an aggravated lower back it's been a struggle to get back into it. This was very optimistic of me and I was aiming for a 60 mins PB and my head went halfway through. I stopped for just over 60 secs at halfway and struggled for another 10 mins and then stopped.
You be careful, Stu. Is going for a PB after a week off with a bad back really wise? At least you were fresh :lol: .
M 63 163cm/5' 4" 54kg/120lb
2k 8:16 -- 5k 21:03 -- 30' 7038m -- 10k 43:19 -- 60' 13475m -- HM 1:36:55

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