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.
G-dub
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Re: What Training Have You Done Toda

Post by G-dub » February 11th, 2019, 9:38 am

Looks like a good days work Lindsay. Very impressive to do all that in a day. OTW we have 3-4 1Ks or 2-3 5Ks in a day, but that doesn’t feel nearly as bad as it would doing it on the erg (hopefully my teammates don’t read this forum)
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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KeithT
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Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » February 11th, 2019, 9:41 am

hjs wrote:
February 7th, 2019, 11:40 am
KeithT wrote:
February 7th, 2019, 11:26 am
hjs wrote:
February 7th, 2019, 11:20 am


Think a good pre sesh. You know roughly know how it feels, at the race just one pip faster, plus a strong full finish should give you a good bit extra.
You do have the race start delay, don,t look at that to much, takes 10/15 strokes to get that undone. Rest up, like you like it and give it your best!
Thanks! I haven't tested my 1K since I did my sub 3:00, so my goal is to try and do that again - maybe PB by a few tenths, see how I feel.
Have a good race plan, don,t start to fast, ignore the others during the first half, leave nothing in the last 100m. Do that and you have a sub3 chance.
OK Henry, I will have more details in the "PB" post but I tied by PB and broke 3 minutes again with a 2:59.8 - it took all I had but I was happy.
50 yo, 6'3" 205#
PBs (all since turning 50):
1 min - 372m, 500m - 1:23.7, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.9, 5K - 17:27, 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 » February 11th, 2019, 10:44 am

KeithT wrote:
February 11th, 2019, 9:41 am
hjs wrote:
February 7th, 2019, 11:40 am
KeithT wrote:
February 7th, 2019, 11:26 am


Thanks! I haven't tested my 1K since I did my sub 3:00, so my goal is to try and do that again - maybe PB by a few tenths, see how I feel.
Have a good race plan, don,t start to fast, ignore the others during the first half, leave nothing in the last 100m. Do that and you have a sub3 chance.
OK Henry, I will have more details in the "PB" post but I tied by PB and broke 3 minutes again with a 2:59.8 - it took all I had but I was happy.
Read the race report, you are not fooling yourself, the delay is real, how much I don,t know, but its not a few tenths. Its reaction time plus some other delay in the system. This clearly does beat your home pb.
You paced it well, nothing you could have done better.

Congrats :D Now your 2k ....... make a good plan here also.
For my training see twitter @Hjsrowing

KeithT
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Posts: 316
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Re: What Training Have You Done Today?

Post by KeithT » February 11th, 2019, 10:50 am

hjs wrote:
February 11th, 2019, 10:44 am
KeithT wrote:
February 11th, 2019, 9:41 am
hjs wrote:
February 7th, 2019, 11:40 am


Have a good race plan, don,t start to fast, ignore the others during the first half, leave nothing in the last 100m. Do that and you have a sub3 chance.
OK Henry, I will have more details in the "PB" post but I tied by PB and broke 3 minutes again with a 2:59.8 - it took all I had but I was happy.
Read the race report, you are not fooling yourself, the delay is real, how much I don,t know, but its not a few tenths. Its reaction time plus some other delay in the system. This clearly does beat your home pb.
You paced it well, nothing you could have done better.

Congrats :D Now your 2k ....... make a good plan here also.
Thanks so much and as always thanks for the advice. Any good suggestions for the next 13 days before the WRIC? Just keep mixing in some harder intervals with SS work and hard mid-distance and maybe do a 90% 2K like I did for the 1K?
50 yo, 6'3" 205#
PBs (all since turning 50):
1 min - 372m, 500m - 1:23.7, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.9, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:48

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hjs
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Location: Amstelveen the netherlands
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Re: What Training Have You Done Today?

Post by hjs » February 11th, 2019, 11:22 am

KeithT wrote:
February 11th, 2019, 10:50 am
hjs wrote:
February 11th, 2019, 10:44 am
KeithT wrote:
February 11th, 2019, 9:41 am


OK Henry, I will have more details in the "PB" post but I tied by PB and broke 3 minutes again with a 2:59.8 - it took all I had but I was happy.
Read the race report, you are not fooling yourself, the delay is real, how much I don,t know, but its not a few tenths. Its reaction time plus some other delay in the system. This clearly does beat your home pb.
You paced it well, nothing you could have done better.

Congrats :D Now your 2k ....... make a good plan here also.
Thanks so much and as always thanks for the advice. Any good suggestions for the next 13 days before the WRIC? Just keep mixing in some harder intervals with SS work and hard mid-distance and maybe do a 90% 2K like I did for the 1K?
Welcome :D

Yes a few hard sessions are in place. A 2k one week before, race warm up, time of day just like race day. Do them all just below max, build confidence and get to know the distance. Go a bit by feel, make sure you ate rested, have confidence and a good plan.
For my training see twitter @Hjsrowing

Dangerscouse
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Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » February 11th, 2019, 1:00 pm

30r20; 7871m @ 1:54.3 pace.
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 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; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » February 11th, 2019, 11:41 pm

Still nursing that right lumbar strain from the 100m PB a few weeks ago... Lucky for me it wasn't a problem at all during last weeks races but I woke up this weekend feeling really stiff and sore for some reason. Anyway... Tonight I gave it 2500m of negative splits to test it out. Felt fine up until the final split when I started to dip under 1:50, that caused a little bit of pain.... Still managed to hold 1:43 over the final 200m... Otherwise it was okay above 1:53 pace.

Not sure what to do next... :? Any suggestions?

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Male, 45, 6ft / 236 lbs, 183cm / 107 kg / Started erging in Jan 2017
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RayOfSunshine
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Joined: December 15th, 2017, 9:45 am

Re: What Training Have You Done Today?

Post by RayOfSunshine » February 11th, 2019, 11:45 pm

lancecampeau wrote:
February 11th, 2019, 11:41 pm


Not sure what to do next... :? Any suggestions?

15k+ hour
48M, 175cm/5'9", 81kg/178lbs
Neptune Beach, FL

lindsayh
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Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » February 12th, 2019, 5:06 am

KeithT wrote:
February 11th, 2019, 10:50 am
Thanks so much and as always thanks for the advice. Any good suggestions for the next 13 days before the WRIC? Just keep mixing in some harder intervals with SS work and hard mid-distance and maybe do a 90% 2K like I did for the 1K?
Great 1k Keith. The lag in a race can be about 1 full second depending on your reaction time. Really big deal in the 500 of course and your 1k is defo better than the gym one. The reason it takes so long for the average rate to drop is that the PM is taking an average of each stroke including the first few that are way over your target of course. It just takes a while to "wash" them out of the system.
You might want to have a look at the ISS interactive plan which programs in a taper with a race day finish - some good ideas. Makes the point that you can't really get any fitter now so it's all about sharpening and getting some sub2k pace intervals and shorter pieces.
https://indoorsportservices.co.uk/training/interactive
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

lindsayh
Half Marathon Poster
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Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » February 12th, 2019, 5:17 am

Tuesday PM
2k @2:13
30' => 7381m @2:01.9
df126 sr20 193w
2:02.2 (135); 2:01.2 (145); 2:02.0 (148); 2:02.0 (152); 2:01.8 (154)
2k @2:07.5 (142)
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

KeithT
2k Poster
Posts: 316
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » February 12th, 2019, 10:42 am

lindsayh wrote:
February 12th, 2019, 5:06 am
KeithT wrote:
February 11th, 2019, 10:50 am
Thanks so much and as always thanks for the advice. Any good suggestions for the next 13 days before the WRIC? Just keep mixing in some harder intervals with SS work and hard mid-distance and maybe do a 90% 2K like I did for the 1K?
Great 1k Keith. The lag in a race can be about 1 full second depending on your reaction time. Really big deal in the 500 of course and your 1k is defo better than the gym one. The reason it takes so long for the average rate to drop is that the PM is taking an average of each stroke including the first few that are way over your target of course. It just takes a while to "wash" them out of the system.
You might want to have a look at the ISS interactive plan which programs in a taper with a race day finish - some good ideas. Makes the point that you can't really get any fitter now so it's all about sharpening and getting some sub2k pace intervals and shorter pieces.
https://indoorsportservices.co.uk/training/interactive
Thanks Lindsay.....interesting on the lag in the race time, I have done some other comps (2K) and never really noticed it but I wasn't as keyed in to my pace as I was this time and with it being shorter it made a bigger difference especially as I was fighting for a sub 3:00. Will look at the ISS plan, going to do the 2K at 90% as Henry suggested and see what else - have been fighting a cold a bit too, so may need to take a day off. I thought I was still coughing from the comp but I am now thinking its a combo of that and not feeling 100% - anyway, want to sharpen things up in next week and a half.
50 yo, 6'3" 205#
PBs (all since turning 50):
1 min - 372m, 500m - 1:23.7, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.9, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:48

Mark E
2k Poster
Posts: 233
Joined: July 29th, 2018, 1:26 pm

Re: What Training Have You Done Today?

Post by Mark E » February 12th, 2019, 12:32 pm

Yesterday: Steady state 220 watts on the stationary bike for 35 minutes. Back squats to 205#. Bench press at 135#.

Today: 3K warmup (feet out for final 1K), then 3 X 10 minutes (22-24-26 SPM, splits 2:05-1:59) plus easy cool-down meters. Last erg session for about a week -- time to go to the mountains for some snowboarding. Pow-pow awaits.
6'0 165 lbs. 51 years old, 2K PR 6:27 (forever ago) 7:35 (modern day)

nick rockliff
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Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » February 12th, 2019, 3:35 pm

Making gains again but seems to take longer as I get older, early days though :D

30r20 this evening.

30 min - 7797 - avg 1.55.4 - 20

06 - 1552 - 1.55.9 - 20 - 140 end HR
12 - 1555 - 1.55.7 - 20 - 148
18 - 1558 - 1.55.5 - 20 - 153
24 - 1560 - 1.55.3 - 20 - 158
30 - 1572 - 1.54.5 - 20 - 160

Just eased into it, not too bad :D
Age 61 - 6' 4" - 108kg
All time PBs - 2k 6:16.4 - 5k 16:37.5 - 10k 34:35.5 - 30min 8727 - 60min 17059 - HM 74:25.9 - FM 2:43:48.8
50-59 PBs - 2k 6.24.3 - 5k 16.55.4 - 6k 20.34.2 - 10k 35.19.0 - 30min 8633 - 60min 16685 - HM 76.48.7
60-69 PBs - TBC

Rod
6k Poster
Posts: 899
Joined: December 21st, 2016, 9:55 am

Re: What Training Have You Done Today?

Post by Rod » February 12th, 2019, 3:56 pm

30 minutes...(not too hard)

Metres...............8023
pace.................1:52.1
SPM..................34
DF....................115

Just a 'casual' 30 minutes.

Target was to be 2.5 seconds on pace slower than my SB and was bang on (183 metres less) so happy with that.

Easing down to the 2k race on the 24th as I'll blow up if I go too fast now...my old body needs to recover from all the hard stuff I've done recently...my feeble, aged brain is telling me it's had as much as it can take now too!
61 year old, 73.5 kilo (162lbs), male. Based in Sussex, just south of London, England. Best 2k recently...6:54.1 on the 11th November 2018.

G-dub
Half Marathon Poster
Posts: 3110
Joined: September 27th, 2014, 12:52 pm
Location: Asheville, NC

Re: What Training Have You Done Today?

Post by G-dub » February 12th, 2019, 7:16 pm

Rainy day blues. Was supposed to row OTW in my 4+.

Morning: usual bike/erg combo

Evening: standing shoulder press: 3 x 5 @ 140/145/135 (wasn’t feeling it. Must have been the gigantic burrito I had at lunch). Then went to do some 1:30 pieces with starts. Was going around 1:36.5 and r34/35. Didn’t last long. Got 4 of em in. Some days don’t work as well as others. One thing new is that I’m not as able to pull lighter strokes (ok big dogs, I know mine are already light) as well as I used to. Seems like I’m wanting more power per stroke. But I would need to lighten them up to go any distance.
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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