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.
tgarrett3794
500m Poster
Posts: 50
Joined: March 29th, 2019, 5:22 pm
Location: Aurora Colorado

Re: What Training Have You Done Today?

Post by tgarrett3794 » July 12th, 2019, 12:07 am

4X2000M/5:00R

Oh yes!! I would love another piece of humble pie please, and thank you

this was tuff, becuase I made it that way for myself. was not looking forward to getting on the rower at all, so set myself up for failure. just wasn't connecting with the machine, and my heart an soul were missing. but I didn't settle for a DNF, I finished the work out, and of course, I went out to fast. but felt tired from the beginning. like others, I might have been doing to much, with 2 peteplan interval workouts, and then a cardio type WOD with only 1 day of rest in between. but could also, be its thursday, the sun was in my eyes. a spec of dust got in my rower, who knows, but I got it done.

Time Meters Pace Watts Cal/Hr S/M
35:11.8 8,000m 2:11.9 152 823 27
8:41.0 2,000m 2:10.2 158 845 27
r: 5:00 585m
8:40.2 2,000m 2:10.0 159 847 27
r: 5:00 561m
8:51.4 2,000m 2:12.8 149 813 27
r: 5:00 693m
8:59.2 2,000m 2:14.8 143 791 27
r: 5:00 508m
r2,347m
31 YO, 5'4/162CM #165(72ish) PR3(vi) totally blind athlete
PBs: HM 1:39:48.9(06/21/2019)
goals: sub 8-min 2K, sub-20min 5K, sub-1:35:00 HM, complete a FM
"do something today that will make you better tomorrow then you were yesterday"

max_ratcliffe
500m Poster
Posts: 95
Joined: May 2nd, 2019, 11:01 pm

Re: What Training Have You Done Today?

Post by max_ratcliffe » July 12th, 2019, 1:37 am

tgarrett3794 wrote:
July 12th, 2019, 12:07 am
<>

this was tuff, becuase I made it that way for myself. was not looking forward to getting on the rower at all, so set myself up for failure. just wasn't connecting with the machine, and my heart an soul were missing. but I didn't settle for a DNF, I finished the work out, and of course, I went out to fast.

<>
only 1 day of rest in between. but could also, be its thursday, the sun was in my eyes. a spec of dust got in my rower, who knows, but I got it done.

It's a pretty tough workout. You got it done, which is no small achievement when you're not feeling it.

When I'm in the hinterland where mentally I don't want to work out, but I'm not too lazy to go to the gym at all, reducing the lengths of successive intervals helps me.

I like the 10-9-8...1 alternating between the rower and the SkiErg. Start off with 10 mins on the rower, 9 min on the SkiErg, 8 min back on the rower, etc. Because each interval is shorter than the last, a negative split is possible (gets a bit hard halfway through, but 2 and 1 minute intervals at the end are a breeze). Of course, this isn't much help if you don't have access to a SkiErg.
48yo, 87kg, Pom living in Adelaide. PBs: 2k=7.34.7; 5k=20.40; 10k=42.13; 60min=13983m; HM=1.31.44

max_ratcliffe
500m Poster
Posts: 95
Joined: May 2nd, 2019, 11:01 pm

Re: What Training Have You Done Today?

Post by max_ratcliffe » July 12th, 2019, 1:46 am

The stop press news is that THEY HAVE CLEANED THE ROWERS! Where once 10 on the damper meant a drag factor of 59, it's now 192. It felt so much smoother at 115 than whatever I'd previously been using, and getting the force curve to look something like it's "supposed to" was lots easier.

5k w/u

This:
https://www.youtube.com/watch?v=wLdDUoXHDgU

Had been wanting some ideas for rate work and this was good fun.

Rep 1, 1625m total
Rep 2, 1636m total.

5k c/d. Much faster than my w/u, which I'm not sure was the plan, but either the higher DF works better for me, or else the rating up work just got me pumped.
48yo, 87kg, Pom living in Adelaide. PBs: 2k=7.34.7; 5k=20.40; 10k=42.13; 60min=13983m; HM=1.31.44

Andrew Shuck
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Posts: 135
Joined: September 15th, 2018, 4:05 am

Re: What Training Have You Done Today?

Post by Andrew Shuck » July 12th, 2019, 4:01 am

10k ut2 Ave/ 1:59.5 141bpm 23spm df 130
I might try and better my current 5k tomorrow ( note to self no pressure for a p.b.) :roll:
Male 52 yrs. 6'1"All time P.b's achieved in 2019/20....500m 1:24.7 1k 3:02.6 2k 6:20.2 5k 16:50.5 10k 35:25.9 1/2 M 1:17:37.3 60min 16557 full M 2:45:52.7 2018 100k 7:37.27.1

Dangerscouse
Half Marathon Poster
Posts: 2243
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » July 12th, 2019, 7:49 am

max_ratcliffe wrote:
July 12th, 2019, 1:46 am
The stop press news is that THEY HAVE CLEANED THE ROWERS! Where once 10 on the damper meant a drag factor of 59, it's now 192. It felt so much smoother at 115 than whatever I'd previously been using, and getting the force curve to look something like it's "supposed to" was lots easier.
You do realise this means you HAVE to set new PBs? No excuses :mrgreen:
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

KeithT
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Posts: 452
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » July 12th, 2019, 8:55 am

Andrew Shuck wrote:
July 12th, 2019, 4:01 am
10k ut2 Ave/ 1:59.5 141bpm 23spm df 130
I might try and better my current 5k tomorrow ( note to self no pressure for a p.b.) :roll:
No pressure for a PB means you will be putting pressure on yourself to get one - LOL

Your 5K is already awesome anxious to see if you do better.

Your 10K at 1:59.5 was obviously a Stead Session and makes me think I never really do a steady state session - I claim I am going to do one but have never done a workout with an average over 2:00 and usually my SS sessions are 1:53 - 1:55 so prob not true SS - I don't monitor my HR but makes me wonder. I keep SPM at 20 but prob still going to hard.
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

Dangerscouse
Half Marathon Poster
Posts: 2243
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » July 12th, 2019, 11:43 am

KeithT wrote:
July 12th, 2019, 8:55 am

Your 10K at 1:59.5 was obviously a Stead Session and makes me think I never really do a steady state session - I claim I am going to do one but have never done a workout with an average over 2:00 and usually my SS sessions are 1:53 - 1:55 so prob not true SS - I don't monitor my HR but makes me wonder. I keep SPM at 20 but prob still going to hard.
There is a place for those faster sessions but you also should do some close to guilt inducingly slow sessions too. I only find a HR monitor can keep me focused and allow myself to slow down. It changes the emphasis somehow so you just naturally don't question a slower pace if your HR creeps up.
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

KeithT
2k Poster
Posts: 452
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » July 12th, 2019, 2:24 pm

Dangerscouse wrote:
July 12th, 2019, 11:43 am
KeithT wrote:
July 12th, 2019, 8:55 am

Your 10K at 1:59.5 was obviously a Stead Session and makes me think I never really do a steady state session - I claim I am going to do one but have never done a workout with an average over 2:00 and usually my SS sessions are 1:53 - 1:55 so prob not true SS - I don't monitor my HR but makes me wonder. I keep SPM at 20 but prob still going to hard.
There is a place for those faster sessions but you also should do some close to guilt inducingly slow sessions too. I only find a HR monitor can keep me focused and allow myself to slow down. It changes the emphasis somehow so you just naturally don't question a slower pace if your HR creeps up.
OK, so I guess I really need to force myself to do some slower sessions - it will kill me to keep a pace over 2:00 but maybe once I do it I will not think twice about it going forward. Or I could also do a FM or more and HAVE TO keep a 2:00+ pace but that doesn't sound too appealing.
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

Dangerscouse
Half Marathon Poster
Posts: 2243
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » July 12th, 2019, 3:04 pm

KeithT wrote:
July 12th, 2019, 2:24 pm

OK, so I guess I really need to force myself to do some slower sessions - it will kill me to keep a pace over 2:00 but maybe once I do it I will not think twice about it going forward. Or I could also do a FM or more and HAVE TO keep a 2:00+ pace but that doesn't sound too appealing.
It is worthwhile but instinctively it will be a battle. I still like to do some 'grey zone' sessions just to stop me getting too used to the circa 2:00 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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Posts: 359
Joined: July 23rd, 2017, 9:48 pm

Re: What Training Have You Done Today?

Post by lancecampeau » July 12th, 2019, 5:16 pm

Still dealing with lower back soreness/tenderness from last month's my 100m TT strain. Its been a bit naggy and lingering, but overall I've improved a fair amount since the strain.

Today's session

- 2500m warmup / DF 145 / SR 20 / SPI 7.8 / 10:54.8 / 2:11 pace
- 3 min rest
- 615m (aborted medium effort 1K) / DF 145 / SR 29 / SPI 10.96 / 2:07.0 / 1:43.2 pace


My 1K rate was about 5 strokes too low. Started to feel lower back tightness/soreness at the 2 min mark, hit the abort button to minimize damage. My current 1K seasonal best was a half effort... just wanted to register a score.

Feels like another month of light training, stretching & rest will be required to get back to sub 7 condition. :x
Male, 45, 6ft / 241 lbs, 183cm / 109 kg / Started erging in Jan 2017
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JimS
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Posts: 67
Joined: February 12th, 2019, 5:42 pm

Re: What Training Have You Done Today?

Post by JimS » July 12th, 2019, 7:20 pm

What sort of heart rate should we be rowing the steady state sessions at?

Also, for those with a monitor, how much does your HR slow after you stop?

Reason for asking both. Doing my normal pre rugby friday recovery session. 30min at 2.05 ish.

Stopped a couple of times to test HR manually (pulse over 30 seconds) and it only got about to 96 at the max.

Thoughts?
Age: 37. Weight: 116kg. Height: 6'4"
2k: 6:43.1 5k: 17:32.7

lindsayh
Half Marathon Poster
Posts: 2658
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » July 12th, 2019, 11:02 pm

JimS wrote:
July 12th, 2019, 7:20 pm
What sort of heart rate should we be rowing the steady state sessions at?
Also, for those with a monitor, how much does your HR slow after you stop?
Reason for asking both. Doing my normal pre rugby friday recovery session. 30min at 2.05 ish.
Stopped a couple of times to test HR manually (pulse over 30 seconds) and it only got about to 96 at the max.
Thoughts?

I'm not an expert but … its my understanding that -
The only way of answering that question definitively Jim would be to do a properly supervised VO2 max test on an erg in a lab to match lactate levels and HR to determine training zones - it is hard to find somewhere to do it (here in Oz I think only the AIS). A reasonably reliable proxy is to use 70-80% of heart rate reserve and that is what I do with a few tweaks from the VO2 max.
You need to do your MHR by going flat out - say at the end of a hard 30' or the classic interval session of 7/8x 4'/1'R each one pace stepped down with the last to max. Then find your resting heart rate by observation whilst completely rested. Then HRR = MHR-RHR. So take 80% of HRR and add back RHR and that is the cap. Say MHR =180 and RHR=60 the HRR=120 so 80%=156 (96=60) and 70% = 144. The MHR is not changed by training - its genetic but RHR drops with fitness.
Another proxy metric is to use pace/watts rather that HRR and do steady stuff at 70% of 2k watts or 2k pace plus 15/20 (which is an easy and reliable way off doing it). By and large it probably doesn't matter too much but the message is to go a bit slower than you think and use whatever makes sense to you.

Heart rate recovery after exercise is a measure of fitness so the time taken for your heart rate to get down to 2x RHR is regarded as useful indicator and varies a lot from one to another. If your HR was 96 @2:05 pace then that is quite low but it all depends on your max as to where it sits.
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

lindsayh
Half Marathon Poster
Posts: 2658
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » July 12th, 2019, 11:17 pm

Sat AM
needed to do a interval session after a lot of LSS over the past 8 weeks - turned a bit epic in the end - really nice to get the "no more intervals" message
2k @2:10
30x 1'/1'R => 8617m @1:44.4 (+2029mR)
df131 sr30 (all counted) 307W mhr159
29 @1:44.x
last @1:41.6
then
5 minutes on my back then
2k @2:11
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

JimS
500m Poster
Posts: 67
Joined: February 12th, 2019, 5:42 pm

Re: What Training Have You Done Today?

Post by JimS » July 13th, 2019, 12:17 am

lindsayh wrote:
July 12th, 2019, 11:02 pm
JimS wrote:
July 12th, 2019, 7:20 pm
What sort of heart rate should we be rowing the steady state sessions at?
Also, for those with a monitor, how much does your HR slow after you stop?
Reason for asking both. Doing my normal pre rugby friday recovery session. 30min at 2.05 ish.
Stopped a couple of times to test HR manually (pulse over 30 seconds) and it only got about to 96 at the max.
Thoughts?

I'm not an expert but … its my understanding that -
The only way of answering that question definitively Jim would be to do a properly supervised VO2 max test on an erg in a lab to match lactate levels and HR to determine training zones - it is hard to find somewhere to do it (here in Oz I think only the AIS). A reasonably reliable proxy is to use 70-80% of heart rate reserve and that is what I do with a few tweaks from the VO2 max.
You need to do your MHR by going flat out - say at the end of a hard 30' or the classic interval session of 7/8x 4'/1'R each one pace stepped down with the last to max. Then find your resting heart rate by observation whilst completely rested. Then HRR = MHR-RHR. So take 80% of HRR and add back RHR and that is the cap. Say MHR =180 and RHR=60 the HRR=120 so 80%=156 (96=60) and 70% = 144. The MHR is not changed by training - its genetic but RHR drops with fitness.
Another proxy metric is to use pace/watts rather that HRR and do steady stuff at 70% of 2k watts or 2k pace plus 15/20 (which is an easy and reliable way off doing it). By and large it probably doesn't matter too much but the message is to go a bit slower than you think and use whatever makes sense to you.

Heart rate recovery after exercise is a measure of fitness so the time taken for your heart rate to get down to 2x RHR is regarded as useful indicator and varies a lot from one to another. If your HR was 96 @2:05 pace then that is quite low but it all depends on your max as to where it sits.
Thanks.2k pace plus 15 to 20 would put me closer to 1:56 to 2:01 so i might be going too slow. Ill also try and test after my 5k pb attempt on monday.

Resting heart rate in the morning is about 57
Age: 37. Weight: 116kg. Height: 6'4"
2k: 6:43.1 5k: 17:32.7

max_ratcliffe
500m Poster
Posts: 95
Joined: May 2nd, 2019, 11:01 pm

Re: What Training Have You Done Today?

Post by max_ratcliffe » July 13th, 2019, 3:15 am

Dangerscouse wrote:
July 12th, 2019, 7:49 am
max_ratcliffe wrote:
July 12th, 2019, 1:46 am
The stop press news is that THEY HAVE CLEANED THE ROWERS! Where once 10 on the damper meant a drag factor of 59, it's now 192. It felt so much smoother at 115 than whatever I'd previously been using, and getting the force curve to look something like it's "supposed to" was lots easier.
You do realise this means you HAVE to set new PBs? No excuses :mrgreen:
It's probably time I tested the 5k, which I've been bottling for a while. I think that sort of distance will be where the higher DF might provide me with the best returns.
48yo, 87kg, Pom living in Adelaide. PBs: 2k=7.34.7; 5k=20.40; 10k=42.13; 60min=13983m; HM=1.31.44

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