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.
User avatar
winniewinser
2k Poster
Posts: 206
Joined: August 9th, 2019, 9:35 am
Location: Horsham, England

Re: What Training Have You Done Today?

Post by winniewinser » October 9th, 2019, 9:53 am

jimmyshand wrote:
October 9th, 2019, 8:54 am
After many months of plodding along I'm trying to build up to a 2k PB attempt so have been doing some faster stuff, including 4x500 /90s rest today - below.

I have been experimenting with higher rates and find above 34 it's definitely easier for me to hold faster pace but probably need to work on my fitness a bit. I'm targeting about a 6:48 2k next time or thereabouts but first need to work on the mental side of things and the intervals are helping. All I was trying to do today was 4x500 under 1:40.0 and managed it without too much difficulty.

Lots of good inspiration on here as usual.

Image
My lungs hurt just reading those numbers! :shock: .....my next challenge is to break 7mins but it feels miles away right now.

Good luck with your attempt as it looks like you're on target.
78kg, 6"2" Male, 1972, 1km=3:30.6, 2km=7:16.2, 5km=18:36.9, 10km=38:26.7, 60' 14,516m
Goals - sub 7:00 2km, sub 18:30 5km, sub 38:00 10km (and have a crack at HM & FM)

User avatar
jimmyshand
2k Poster
Posts: 363
Joined: April 2nd, 2017, 3:53 pm

Re: What Training Have You Done Today?

Post by jimmyshand » October 9th, 2019, 10:50 am

winniewinser wrote:
October 9th, 2019, 9:53 am

My lungs hurt just reading those numbers! :shock: .....my next challenge is to break 7mins but it feels miles away right now.

Good luck with your attempt as it looks like you're on target.
Thanks - and it's all relative as you know. I found getting sub-7 took a lot of pain but upping the metres is I think what helped most - and getting my own erg (second hand from Indoor Sport Services in UK) is what made a lot of difference.

From your numbers it does look like you could take a chunk off your 2k but good luck.
42 years old - 97kg/214lbs - 198cm/6'6" - I live in England

PBs -
1k 3:15.6 | 2k 6:51.4 | 5k 18:19.4 | 30min 8,016m | 10k 37:53.6 | 60min 15,254m | HM 1:25:38.4

Rowing since March 2017. Real name is Alasdair.

Dangerscouse
Half Marathon Poster
Posts: 2582
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » October 9th, 2019, 11:53 am

MartinSH4321 wrote:
October 9th, 2019, 8:02 am

Still a very nice session. The overall average is very close to sub7, with the first 2 closer to 7min I would estimate the last one would have been sub7 too. Good luck for the short sessions, will you try a 500m TT too?
Thanks Martin. I'm not sure but you might be right. The second one was only faster as I was struggling so much I was convinced that was my last.

I might give a 500m a go, not least because I have never done one so any result is a PB!
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

nick rockliff
5k Poster
Posts: 516
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » October 9th, 2019, 1:43 pm

More metres in the bank this evening. Session was 60r20 which went like this:

60 - 15266 - avg 1.57.9 - 20

10 - 2542 - 1.58.0 - 20 - 132
20 - 2544 - 1.57.9 - 20 - 139
30 - 2544 - 1.57.9 - 20 - 142
40 - 2545 - 1.57.8 - 20 - 146
50 - 2545 - 1.57.8 - 20 - 151
60 - 2546 - 1.57.8 - 20 - 152

Straight forward session and HR quite settled now :D
Age 62 - 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

RR
Paddler
Posts: 33
Joined: January 14th, 2008, 4:48 am
Location: France

Re: What Training Have You Done Today?

Post by RR » October 9th, 2019, 3:50 pm

Morning session
2000 warm up
4 x 500/2rec Ave 1:50.2
1000 Cool Down

Evening session
BikeErg
30min Distance Trial
15288m @ 1:57.7/1000 Ave 214W ave 68rpm df140
63 going on 64. One time full on erger. Now Erving and BikeErging.
LWT is the norm.

JimS
1k Poster
Posts: 164
Joined: February 12th, 2019, 5:42 pm

Re: What Training Have You Done Today?

Post by JimS » October 9th, 2019, 5:59 pm

Week 7 of 9

8 x 500 rest 2:20

1:35.8
1:35.9
1:35.8
1:35.5
1:35.4
1:35.2
1:34.9
1:33.6

Average 1:35.3 which is 0.3 seconds faster than last week and what I was aiming for.

This was pretty hard, especially last rep.
Age: 37. Weight: 117kg. Height: 6'4"
1k: 3:14 2k: 6:31 5k: 17:32 30min: 8383m

JayBroek34
Paddler
Posts: 19
Joined: August 29th, 2019, 6:39 am

Re: What Training Have You Done Today?

Post by JayBroek34 » October 10th, 2019, 12:07 am

Cycle 2 / W3 of PP:
4 x 1,000m today:

1:48.9
1:48.9
1:49.8
1:52.1

Overall: 1:49.9 @ 28spm

Quite pleased as I managed to do the 4.9 sec faster than my previous 4 x 1k @ 1:54.8, and managed sub-1:50 (thought it might take another PP cycle to do this). Fatigue definitely shows on the last piece - kicking myself for succumbing to my inner chimp with 500m to go.
Jay B - Jakarta, Indonesia
Male - 32yrs - 76kgs - 176cm
2010 PBs: 1k: 3:10 / 2k: 6:42 / 5k: sub-18mins

Dangerscouse
Half Marathon Poster
Posts: 2582
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » October 10th, 2019, 2:56 am

Image

Today was supposed to be a day off but I needed to prove something to myself after yesterday's slight disappointment, and there was a request to do a 10km for mental health awareness day so it had to be done.

This is a season's best and despite it biting with 1200m to go and a big wobble with 800m to go I'm really happy with how it turned out. I think my PB is within reach sometime soon as I'm not on top form at the moment
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
6k Poster
Posts: 616
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » October 10th, 2019, 3:22 am

Dangerscouse wrote:
October 10th, 2019, 2:56 am
Image

Today was supposed to be a day off but I needed to prove something to myself after yesterday's slight disappointment, and there was a request to do a 10km for mental health awareness day so it had to be done.

This is a season's best and despite it biting with 1200m to go and a big wobble with 800m to go I'm really happy with how it turned out. I think my PB is within reach sometime soon as I'm not on top form at the moment
Great work Stu, well done! And this looks very promising for your 36min-goal, when you have a longer period of 100%-fitness/health and you work towards this goal I'm sure you'll reach it! :D
Martin, 1983, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09,7, 100m: 14,7, 1': 375m, 500m: 1:21,4
1k: 3:05 2k: 6:46, 5k: 18:10, 30': 8.059m, 10k: 37:41,
60': 15.661m, HM: 1:25:40
rowing since 2018-06, 2mm in Jul19

MartinSH4321
6k Poster
Posts: 616
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » October 10th, 2019, 4:17 am

I decided to switch my intervals to time-based instead of (mostly) meter-based. philjoakley mentioned this a few weeks ago if I remember right, and I like the idea.
Yesterday was my first 4x4min/3'R
Time Meters Pace Watts Cal/Hr S/M
16:00.0 4,520m 1:46.1 292 1305 27 162
4:00.0 1,129m 1:46.2 291 1303 27 157
4:00.0 1,130m 1:46.1 292 1305 27 162
4:00.0 1,130m 1:46.1 292 1305 28 165
4:00.0 1,131m 1:46.1 293 1308 28 165
It wasn't at max but pretty hard, next time the target is 300W average. I like the feeling of a fix time, with meters I often get the feeling to speed up to finish sooner. And the posted intervals from the faster guys here like Keith, Stu, Andrew or Jim aren't as daunting as I have no direct comparison :wink:
Martin, 1983, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09,7, 100m: 14,7, 1': 375m, 500m: 1:21,4
1k: 3:05 2k: 6:46, 5k: 18:10, 30': 8.059m, 10k: 37:41,
60': 15.661m, HM: 1:25:40
rowing since 2018-06, 2mm in Jul19

User avatar
winniewinser
2k Poster
Posts: 206
Joined: August 9th, 2019, 9:35 am
Location: Horsham, England

Re: What Training Have You Done Today?

Post by winniewinser » October 10th, 2019, 4:53 am

Dangerscouse wrote:
October 10th, 2019, 2:56 am
Image

Today was supposed to be a day off but I needed to prove something to myself after yesterday's slight disappointment, and there was a request to do a 10km for mental health awareness day so it had to be done.

This is a season's best and despite it biting with 1200m to go and a big wobble with 800m to go I'm really happy with how it turned out. I think my PB is within reach sometime soon as I'm not on top form at the moment
PB definitely in sight....and I'm sure you'll nail it soon.
MartinSH4321 wrote:
October 10th, 2019, 4:17 am
I decided to switch my intervals to time-based instead of (mostly) meter-based. philjoakley mentioned this a few weeks ago if I remember right, and I like the idea.
Yesterday was my first 4x4min/3'R
Time Meters Pace Watts Cal/Hr S/M
16:00.0 4,520m 1:46.1 292 1305 27 162
4:00.0 1,129m 1:46.2 291 1303 27 157
4:00.0 1,130m 1:46.1 292 1305 27 162
4:00.0 1,130m 1:46.1 292 1305 28 165
4:00.0 1,131m 1:46.1 293 1308 28 165
It wasn't at max but pretty hard, next time the target is 300W average. I like the feeling of a fix time, with meters I often get the feeling to speed up to finish sooner. And the posted intervals from the faster guys here like Keith, Stu, Andrew or Jim aren't as daunting as I have no direct comparison :wink:


:lol: ...no direct comparison.....I need to think like that too as I get way to worked up trying to match up to the big boys.
78kg, 6"2" Male, 1972, 1km=3:30.6, 2km=7:16.2, 5km=18:36.9, 10km=38:26.7, 60' 14,516m
Goals - sub 7:00 2km, sub 18:30 5km, sub 38:00 10km (and have a crack at HM & FM)

lindsayh
Half Marathon Poster
Posts: 2792
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » October 10th, 2019, 5:25 am

Thurs PM
2k @2:10
5k @2:04
weights
Lindsay
68yo 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

RR
Paddler
Posts: 33
Joined: January 14th, 2008, 4:48 am
Location: France

Re: What Training Have You Done Today?

Post by RR » October 10th, 2019, 6:21 am

Morning session
30min Erg r22 179W
7226m
Then a 1.73km run round the block 5:11kmh

BikeErg session later
63 going on 64. One time full on erger. Now Erving and BikeErging.
LWT is the norm.

KeithT
6k Poster
Posts: 614
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » October 10th, 2019, 9:42 am

Dangerscouse wrote:
October 10th, 2019, 2:56 am
Image

Today was supposed to be a day off but I needed to prove something to myself after yesterday's slight disappointment, and there was a request to do a 10km for mental health awareness day so it had to be done.

This is a season's best and despite it biting with 1200m to go and a big wobble with 800m to go I'm really happy with how it turned out. I think my PB is within reach sometime soon as I'm not on top form at the moment
This looks good Stu - close to PB, I think you are coming back into form!
51 yo, 6'3" 207#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 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

KeithT
6k Poster
Posts: 614
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » October 10th, 2019, 9:54 am

CTC Challenge yesterday:

Total time of 1:54.3 at 1:25.8 pace and 43 SPM

Mtrs - Pace - SPM
100 - 1:23.0 - 47
200 - 1:25.0 - 39
300 - 1:24.5 - 43
400 - 1:25.0 - 42
500 - 1:25.5 - 46
600 - 1:27.5 - 45
666 - 1:33.1 - 44

While I am fairly satisfied with the result I was expecting to do a little better - I thought a 1:25.0 or lower pace was a good goal. I planned for that and I executed it well until the very end. I can honestly say this was the worst "crash" I have had at the end of a test. I usually pace where I can do last part a little quicker and then fade some at very end but I faded hard at the end and my body literally was seizing up - I think my last pull was 1:38. This is 2 hard rows in a week where I didn't do as well as I thought I would - I may be a little off or maybe I am overestimating my abilities. I have felt good physically and have been confident but just not quite where I thought I was. Anyway, might try this again and see if I can hold on better or cruise a little more in middle and finish stronger.
51 yo, 6'3" 207#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 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

Post Reply