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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johnlvs2run
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Re: What Training Have You Done Today?

Post by johnlvs2run » April 14th, 2019, 10:59 pm

Dino wrote:
April 14th, 2019, 5:56 pm
10x2000m/1:30r
Starting pace: 2K PB pace + 3s
Each piece then adds 5s in time (or 1.25s in pace terms).

Time Meters Pace Watts Cal/Hr S/M
1:20:24.2 20,000m 2:00.6 200 986 22
Doing that the day after your HM PB is amazing. :shock:
73 5'8 155
age 70+ world record pace per weight percentages
skierg: 100m 87.4 / 500m 86.2 / 1k 85.9 / 2k 88.2 / 5k 87.6 / 10k 89.4 / 60' 92.0 / 21k 93.6
my training log

Dangerscouse
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Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » April 15th, 2019, 12:39 am

johnlvs2run wrote:
April 14th, 2019, 10:59 pm
Dino wrote:
April 14th, 2019, 5:56 pm
10x2000m/1:30r
Starting pace: 2K PB pace + 3s
Each piece then adds 5s in time (or 1.25s in pace terms).

Time Meters Pace Watts Cal/Hr S/M
1:20:24.2 20,000m 2:00.6 200 986 22
Doing that the day after your HM PB is amazing. :shock:
I totally agree with John. That is a very big effort
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

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » April 15th, 2019, 1:24 am

Next great training week:
64,642m, 4h50min

Tuesday:
1h PB, 15.085m (1:59), DF 120, 25SPM, AHR 152
1,5k CD

Wednesday:
5k UT2, 21:28 (2:09), 19SPM
30min UT2, 6.865m (2:11), 18SPM, AHR 127

Thursday:
1,5k WU
Intervall 5x1,5k/2'R
Time Meters Pace Watts Cal/Hr S/M
28:21.1 7,500m 1:53.4 240 1125 26 154
5:42.4 1,500m 1:54.1 235 1110 26 148
5:42.4 1,500m 1:54.1 235 1110 25 152
5:42.1 1,500m 1:54.0 236 1112 26 154
5:41.7 1,500m 1:53.9 237 1115 26 156
5:32.5 1,500m 1:50.8 257 1184 28 162
2k CD

Friday:
1,25k WU
Dumbbell-Benchpress 12x90kg+4x60kg
Dumbbell-Shoulderpress 10x52kg+4x32kg
Dips 8x slow
10k UT2, 43:15 (2:10), 18SPM, AHR 125

Saturday:
2k WU
Interval 8x500m/1,5'R
Time Meters Pace Watts Cal/Hr S/M
13:33.9 4,000m 1:41.7 332 1443 30 160
1:42.5 500m 1:42.5 325 1418 30 152
1:42.3 500m 1:42.3 327 1425 29 156
1:42.4 500m 1:42.4 326 1421 29 159
1:42.5 500m 1:42.5 325 1418 29 161
1:42.4 500m 1:42.4 326 1421 29 161
1:42.3 500m 1:42.3 327 1425 29 162
1:42.5 500m 1:42.5 325 1418 29 163
1:36.9 500m 1:36.8 385 1623 32 166
2k CD

Sunday:
6k UT2, 25:57 (2:10), 17SPM, AHR 127
Martin, 36, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09,7, 100m: 15,2, 1': 375m, 500m: 1:23,1
1k: 3:09,5, 2k: 6:46,9, 5k: 18:26, 30': 7.873m, 10k: 38:06,
60': 15.341m, HM: 1:25:40
rowing since 2018-06, 2nd mil meters in Jul19

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » April 15th, 2019, 1:28 am

Dino wrote:
April 14th, 2019, 5:56 pm
A new way of torturing myself this evening... this workout comes with a health warning!! :lol:

10x2000m/1:30r
Starting pace: 2K PB pace + 3s
Each piece then adds 5s in time (or 1.25s in pace terms).

Pretty much maxed on each piece, slightest drop in concentration and the pace goes right but stayed even pace throughout. I'd say from 7 onwards I was not gasping in the 90s rest, it then turns into more of an aerobic war of attrition!

Overall pretty chuffed with this week - a lot better than last week, inc. 2 x PBs (30m & HM); 5 days on the erg, 1 cycle ride, 1 rest day.
94.5km rowing and 28km cycle for the week :o
Next week will be dialling it back a bit :)
Wow, great training week, congrats!
This 10x2k after your HM PB is really great!
Martin, 36, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09,7, 100m: 15,2, 1': 375m, 500m: 1:23,1
1k: 3:09,5, 2k: 6:46,9, 5k: 18:26, 30': 7.873m, 10k: 38:06,
60': 15.341m, HM: 1:25:40
rowing since 2018-06, 2nd mil meters in Jul19

Minimoof123
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Re: What Training Have You Done Today?

Post by Minimoof123 » April 15th, 2019, 3:13 am

Martin & Dino, good to see you have plenty of time to spend on the erg, some impressive meters there,

With the mud challenge long gone, a hectic week at work I didn't row for pretty much all week, trying to slow the rates down, and reading posts on here I was reminded of the fast approaching new season & FM challenge, I now got a few days off work and so time for a HM training session this morning, so can I call these SS sessions ? (10k from last week), the first 2k of each were my warm up then aim for under 25 s/m and under 2.05


Time Meters Pace Watts Cal/Hr S/M
1:26:53.8 21,097m 2:03.5 186 938 23
17:50.1 4,300m 2:04.4 182 925 23
17:28.7 8,600m 2:01.9 193 964 23
17:40.4 12,900m 2:03.3 187 942 24
17:49.8 17,200m 2:04.3 182 925 24
16:04.8 21,097m 2:03.7 185 935 25


42:04.7 10,000m 2:06.2 174 898 23
9:17.9 2,000m 2:19.4 129 743 24
8:08.3 4,000m 2:02.0 192 962 22
8:09.8 6,000m 2:02.4 191 956 22
8:14.2 8,000m 2:03.5 186 938 23
8:14.4 10,000m 2:03.6 185 937 24
Image
47 yr old Male, 6'1, 205lb, rowing for general fitness, proud owner since 2014

Dino
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Re: What Training Have You Done Today?

Post by Dino » April 15th, 2019, 3:54 am

johnlvs2run wrote:
April 14th, 2019, 10:59 pm
Doing that the day after your HM PB is amazing. :shock:
Dangerscouse wrote:
April 15th, 2019, 12:39 am
I totally agree with John. That is a very big effort
MartinSH4321 wrote:
April 15th, 2019, 1:28 am
Wow, great training week, congrats!
This 10x2k after your HM PB is really great!
Minimoof123 wrote:
April 15th, 2019, 3:13 am
Martin & Dino, good to see you have plenty of time to spend on the erg, some impressive meters there,
Thanks Stu, John, Martin and Minimoof :)
MInimoof - nice HM by way... you and Stu have some serious PBs.

Last week was all about getting the meters in, but come Sunday I couldn't stand another long SS piece so concocted that moment of madness :lol:
Definite rest day today!

MartinSH4321 wrote:
April 15th, 2019, 1:24 am
Next great training week:
64,642m, 4h50min
Good week for you too Martin! I am looking forward to mixing up the training a bit more like you do once the May challenge is out of the way.
johnlvs2run wrote:
April 14th, 2019, 3:17 pm
Dino, I like how you did your signature. Great idea!
Thanks John... when I started on this my main aim was just to get into the top 50% for each piece. The C2 is just great the way you can compare yourself worldwide to your age group with so many people uploading their results.

I am very impressed with the meters you chew through on the skierg. Some serious mileages you rack up!
I had a go on a skierg a few weeks ago... after about 3 minutes I thought my arms were going to drop off :oops:
51 HWT M - age group verified percentiles based on 2019 season, long term target to get above 75% for all (although maybe not the FM!)
500m (63rd), 1k (64th), 2k (73rd), 5k (83rd), 30m (84th), 10k (82nd), 60m (76th), HM (85th), FM (72nd)

lindsayh
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Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » April 15th, 2019, 6:25 am

Monday PM
thought it best to have a go at a solid 30' before season's end
good not great I guess - but matches the 94% (ish) of most of my rankings this year in the 60+ so can't complain
259km total for the WEC month
2k @2:11

30' >> 7735m @1:56.3
df125 sr26 222w
1:56.0 (150)
1:56.8 (156)
1:56.8 (160)
1:56.8 (166)
1:55.0 (170)

2k @2:11 (152)
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, 60' 15368m

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » April 15th, 2019, 6:44 am

lindsayh wrote:
April 15th, 2019, 6:25 am
Monday PM
thought it best to have a go at a solid 30' before season's end
good not great I guess - but matches the 94% (ish) of most of my rankings this year in the 60+ so can't complain
259km total for the WEC month
2k @2:11

30' >> 7735m @1:56.3
df125 sr26 222w
1:56.0 (150)
1:56.8 (156)
1:56.8 (160)
1:56.8 (166)
1:55.0 (170)

2k @2:11 (152)
Very nice Lindsay, congrats!
I won't match your 259km total, but due to 2 very good weeks I'll get around 240km, by far my best score for 1 month.
Martin, 36, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09,7, 100m: 15,2, 1': 375m, 500m: 1:23,1
1k: 3:09,5, 2k: 6:46,9, 5k: 18:26, 30': 7.873m, 10k: 38:06,
60': 15.341m, HM: 1:25:40
rowing since 2018-06, 2nd mil meters in Jul19

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 » April 15th, 2019, 7:06 am

MartinSH4321 wrote:
April 15th, 2019, 6:44 am
Very nice Lindsay, congrats!
I won't match your 259km total, but due to 2 very good weeks I'll get around 240km, by far my best score for 1 month.
Thanks Martin- it's been a good block of training for me. Still have a couple of goals for the season.
You are training the house down Martin - really high quality and smart as well as good volume makes for massive improvements - looks like you are "having a ball" (as we say)
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, 60' 15368m

MartinSH4321
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Posts: 324
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » April 15th, 2019, 8:27 am

lindsayh wrote:
April 15th, 2019, 7:06 am
MartinSH4321 wrote:
April 15th, 2019, 6:44 am
Very nice Lindsay, congrats!
I won't match your 259km total, but due to 2 very good weeks I'll get around 240km, by far my best score for 1 month.
Thanks Martin- it's been a good block of training for me. Still have a couple of goals for the season.
You are training the house down Martin - really high quality and smart as well as good volume makes for massive improvements - looks like you are "having a ball" (as we say)
Thanks Lindsay, I'm really pleased with my training schedule, this forum helped me a lot! With a full-time job and 2 little kids it's not always easy to stick to the plan but by now it works great. Sometimes it's still a bit frustrating to see the difference between my short and long distance performance, but no surprise after about 10 years of almost only weight training :-)
And on the other hand, it's fine to get a PB almost every week. It will get much harder in future, so I'll enjoy it :-)
Good luck for reaching your goals!
Martin, 36, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09,7, 100m: 15,2, 1': 375m, 500m: 1:23,1
1k: 3:09,5, 2k: 6:46,9, 5k: 18:26, 30': 7.873m, 10k: 38:06,
60': 15.341m, HM: 1:25:40
rowing since 2018-06, 2nd mil meters in Jul19

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » April 15th, 2019, 8:49 am

I am getting tired just reading about some of these great training days and weeks. Martin, Dino, Lindsay - awesome work! I suddenly feel lazy.
51 yo, 6'3" 205#
PBs (all since turning 50):
1 min - 373m, 500m - 1:23.2, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.9, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:22

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » April 15th, 2019, 9:00 am

KeithT wrote:
April 15th, 2019, 8:49 am
I am getting tired just reading about some of these great training days and weeks. Martin, Dino, Lindsay - awesome work! I suddenly feel lazy.
:-) Thanks Keith!
I hope you're totally recovered.
As far as I can remember your rowing and CF sessions were anything but easy but a good inspiration to see what's possible within (relative) short time :D
Martin, 36, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09,7, 100m: 15,2, 1': 375m, 500m: 1:23,1
1k: 3:09,5, 2k: 6:46,9, 5k: 18:26, 30': 7.873m, 10k: 38:06,
60': 15.341m, HM: 1:25:40
rowing since 2018-06, 2nd mil meters in Jul19

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johnlvs2run
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Re: What Training Have You Done Today?

Post by johnlvs2run » April 15th, 2019, 10:31 am

Dino wrote:
April 15th, 2019, 3:54 am
I am very impressed with the meters you chew through on the skierg. Some serious mileages you rack up!
I had a go on a skierg a few weeks ago... after about 3 minutes I thought my arms were going to drop off :oops:
Thank you very much. :D
73 5'8 155
age 70+ world record pace per weight percentages
skierg: 100m 87.4 / 500m 86.2 / 1k 85.9 / 2k 88.2 / 5k 87.6 / 10k 89.4 / 60' 92.0 / 21k 93.6
my training log

Dangerscouse
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Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » April 15th, 2019, 4:47 pm

MartinSH4321 wrote:
April 15th, 2019, 8:27 am

Thanks Lindsay, I'm really pleased with my training schedule, this forum helped me a lot! With a full-time job and 2 little kids it's not always easy to stick to the plan but by now it works great. Sometimes it's still a bit frustrating to see the difference between my short and long distance performance, but no surprise after about 10 years of almost only weight training :-)
You're doing really well Martin. Stay patient and keep doing what you're doing, and you will get there. The majority of people struggle with mastering both ends of the spectrum, but that is to be expected as they are two totally different requirements. Base fitness develops slowly but it's worth the effort.
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

mdpfirrman
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Re: What Training Have You Done Today?

Post by mdpfirrman » April 15th, 2019, 4:52 pm

Back to a 30 minute (really slow) row today. Did 30 minutes 3 times last week, so I was pretty pumped up about that. The rest of last week was on the AirDyne Pro (Assault Bike). Still, all the hard work is being done on the AD Pro because the mid back still is not 100% but it's getting there. No residual pain from rowing, which is fantastic.

Though my 30 minute rows wouldn't even be a great warmup pace for me just a little over 6 months ago, I'm just happy to be rowing again without terrible back pain.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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