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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Posts: 682
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » December 2nd, 2019, 10:25 am

Did 12K at a 1:51 pace yesterday which was the day after a hard CF workout. I am happy with this but I am in this weird mode where I keep doing workouts that are not quite all out but are pretty fast. I plan to do some short intervals tonight which I always do as fast as possible but on the longer rows I seem to start with 2 different ideas and end up in the same place. I either start with the idea of a SS row and find I am going faster than planned and then decide I can hold a faster pace and then start chasing numbers later or I start with the idea of a TT and then feel I might not have it and slow some but still go at a decent pace - in the end a fast but not all out effort. I seem to have done dozens of these in last few months.
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

MartinSH4321
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Posts: 770
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » December 2nd, 2019, 10:39 am

KeithT wrote:
December 2nd, 2019, 10:25 am
Did 12K at a 1:51 pace yesterday which was the day after a hard CF workout. I am happy with this but I am in this weird mode where I keep doing workouts that are not quite all out but are pretty fast. I plan to do some short intervals tonight which I always do as fast as possible but on the longer rows I seem to start with 2 different ideas and end up in the same place. I either start with the idea of a SS row and find I am going faster than planned and then decide I can hold a faster pace and then start chasing numbers later or I start with the idea of a TT and then feel I might not have it and slow some but still go at a decent pace - in the end a fast but not all out effort. I seem to have done dozens of these in last few months.
Looks like a very strong session, esp. as it wasn't all out and after a hard training. What about a 60' TT? 4k more at this pace and it's a PB! :wink:
Martin, 1983, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09, 100m: 14,5, 1': 384m, 500m: 1:21,4
1k: 3:05 2k: 6:43, 5k: 18:03, 30': 8.059m, 10k: 37:22
60': 15.661m, HM: 1:21:57
rowing since 2018-06, 3mm in Nov19

KeithT
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Posts: 682
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » December 2nd, 2019, 11:02 am

Yeah, I really need to just suck it up and do some TTs, I haven't done any for quite a while. One issue has been I have been training pretty hard which is good but I never feel quite rested to do a TT - legs are always a little tired and sore. I guess I can just make it part of a training day and maybe taper a little he 2 days before.
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

MartinSH4321
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Posts: 770
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » December 2nd, 2019, 11:30 am

KeithT wrote:
December 2nd, 2019, 11:02 am
Yeah, I really need to just suck it up and do some TTs, I haven't done any for quite a while. One issue has been I have been training pretty hard which is good but I never feel quite rested to do a TT - legs are always a little tired and sore. I guess I can just make it part of a training day and maybe taper a little he 2 days before.
Looks like a solid plan. I would start with the "weakest" PB to boost confidence a little, that's the 60' I think, you'll have a significant improvement for sure. You'll also beat your 1' PB with rested legs and right DF, but that's short enough to be done without much prep, just when you feel for it. Good luck, I'm very curious to see your TTs!
Martin, 1983, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09, 100m: 14,5, 1': 384m, 500m: 1:21,4
1k: 3:05 2k: 6:43, 5k: 18:03, 30': 8.059m, 10k: 37:22
60': 15.661m, HM: 1:21:57
rowing since 2018-06, 3mm in Nov19

Dangerscouse
Half Marathon Poster
Posts: 2740
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » December 2nd, 2019, 11:44 am

MartinSH4321 wrote:
December 2nd, 2019, 11:30 am
KeithT wrote:
December 2nd, 2019, 11:02 am
Yeah, I really need to just suck it up and do some TTs, I haven't done any for quite a while. One issue has been I have been training pretty hard which is good but I never feel quite rested to do a TT - legs are always a little tired and sore. I guess I can just make it part of a training day and maybe taper a little he 2 days before.
Looks like a solid plan. I would start with the "weakest" PB to boost confidence a little, that's the 60' I think, you'll have a significant improvement for sure. You'll also beat your 1' PB with rested legs and right DF, but that's short enough to be done without much prep, just when you feel for it. Good luck, I'm very curious to see your TTs!
Looks to me like you need to do a FM Keith if you need to start with your weakest PBs :wink:
46 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

frio
Paddler
Posts: 14
Joined: June 20th, 2015, 8:28 am

Re: What Training Have You Done Today?

Post by frio » December 2nd, 2019, 1:49 pm

Yesterday was 10k time.

42:08.7, 2:06.4 av 22spm 153 bpm
2000m 2:07.4, 22spm, 142 bpm
4000m 2:07.3, 22spm, 147 bpm
6000m 2:07.2, 23spm, 153 bpm
8000m 2:06.6, 23spm, 159 bpm
10,000m 2:03.5, 23spm, 168 bpm

Hard session, especially after a 6 mile hike earlier in the day. I'm reaching levels of fitness that were totally beyond me 10 weeks ago, so finished the row with a big but sweaty grin on my face :D :D

PS: Also 13 kg lighter than 10 weeks ago :D
All PBs from 2007 - 2k - 6:51 5k - 18:14
Season best (2019) 5k - 20:38 10k 42:53

KeithT
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Posts: 682
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » December 2nd, 2019, 1:56 pm

Dangerscouse wrote:
December 2nd, 2019, 11:44 am
MartinSH4321 wrote:
December 2nd, 2019, 11:30 am
KeithT wrote:
December 2nd, 2019, 11:02 am
Yeah, I really need to just suck it up and do some TTs, I haven't done any for quite a while. One issue has been I have been training pretty hard which is good but I never feel quite rested to do a TT - legs are always a little tired and sore. I guess I can just make it part of a training day and maybe taper a little he 2 days before.
Looks like a solid plan. I would start with the "weakest" PB to boost confidence a little, that's the 60' I think, you'll have a significant improvement for sure. You'll also beat your 1' PB with rested legs and right DF, but that's short enough to be done without much prep, just when you feel for it. Good luck, I'm very curious to see your TTs!
Looks to me like you need to do a FM Keith if you need to start with your weakest PBs :wink:
I keep claiming I am going to do a FM but I haven't yet - maybe during the Christmas Holiday when I have some time off.
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

nick rockliff
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Posts: 540
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » December 2nd, 2019, 4:03 pm

mitchel674 wrote:
December 1st, 2019, 5:54 pm
nick rockliff wrote:
December 1st, 2019, 2:26 pm
Joined a HM on Rowpro this afternoon, been about two years since I last did one. Plan for this was to finish :lol:

Set off sitting on 1.58/59 r20 and just eased into it. Seemed quite easy at that pace rate and HR was staying quite good. Ended like this:

HM 21097 - 1:23:06.7 - avg 1.58.1 - 22

2109 - 8.20.9 - 1.58.7 - 20 - 131 end HR
2109 - 8.19.5 - 1.58.4 - 20 - 135
2109 - 8.19.5 - 1.58.4 - 20 - 139
2109 - 8.18.0 - 1.58.1 - 20 - 142
2109 - 8.19.1 - 1.58.3 - 20 - 143
2109 - 8.19.3 - 1.58.4 - 21 - 144
2109 - 8.19.4 - 1.58.4 - 21 - 146
2109 - 8.18.5 - 1.58.2 - 22 - 147
2109 - 8.17.8 - 1.58.0 - 22 - 148
2109 - 8.13.5 - 1.57.0 - 22 - 149
0007 - 0.01.7

Just eased the rate up from 20 to 21 then 22, helped to keep the HR below 150. Good aerobic metres
Nice job, Nick! I almost joined that rowpro session and did see your name listed. Glad I sat out, you would have been waiting almost 20 minutes for me to finish! :oops:
Was spur of the moment for me joining, was quite happy sitting watching TV and nodding off when I saw it scheduled :D Glad I did it though, tells you so much about where you are with current fitness.
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

nick rockliff
5k Poster
Posts: 540
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » December 2nd, 2019, 4:08 pm

Joined a 30 min session on Rowpro this evening but nobody turned up so went on my own. Just ended up sitting on 1.54/55.

Ended up: 30 min - 7852 - 1.54.6 - 22 - 148 end HR

Heading South tomorrow so will probably be back too late to get a session in.
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

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Anth_F
Half Marathon Poster
Posts: 2444
Joined: June 29th, 2016, 11:59 am
Location: United Kingdom

Re: What Training Have You Done Today?

Post by Anth_F » December 2nd, 2019, 4:47 pm

@ Mitchel thanks on my 5k session :wink:

Some good training going on here... nice 12k Keith that looked hard.

No erg for me of late just weightlifting sessions and a bit MB and walking. I'm hoping some of this weightlifting will eventually translate to more erg power but we'll see. I'm definitely getting much stronger though... my 6 rep max bench press is now 10 rep and this goes for most other stuff too, and only in over a month. I've just increased the weights again :)
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22 30min 7518m

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

https://log.concept2.com/log

Dangerscouse
Half Marathon Poster
Posts: 2740
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » December 2nd, 2019, 5:27 pm

frio wrote:
December 2nd, 2019, 1:49 pm
Yesterday was 10k time.

42:08.7, 2:06.4 av 22spm 153 bpm
2000m 2:07.4, 22spm, 142 bpm
4000m 2:07.3, 22spm, 147 bpm
6000m 2:07.2, 23spm, 153 bpm
8000m 2:06.6, 23spm, 159 bpm
10,000m 2:03.5, 23spm, 168 bpm

Hard session, especially after a 6 mile hike earlier in the day. I'm reaching levels of fitness that were totally beyond me 10 weeks ago, so finished the row with a big but sweaty grin on my face :D :D

PS: Also 13 kg lighter than 10 weeks ago :D
That is great progress for 10 weeks, well done. Keep it going as we want to see where you are in another 10 weeks!!
46 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

Dangerscouse
Half Marathon Poster
Posts: 2740
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » December 2nd, 2019, 5:31 pm

KeithT wrote:
December 2nd, 2019, 1:56 pm

I keep claiming I am going to do a FM but I haven't yet - maybe during the Christmas Holiday when I have some time off.
One note of caution...you will go slower than 2:00 pace :mrgreen:

If I was you try and do a circa 30k before an FM just to get (sort of) used to it.
46 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: 770
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » December 3rd, 2019, 2:14 am

30R20 for me yesterday, nothing special, but it felt very good. HR didn't work correct, but must be 150-155 most of the time, so a good AT session.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,839m 1:54.8 231 1095 20
3:00.0 787m 1:54.3 234 1105 20
6:00.0 783m 1:54.9 230 1093 20
9:00.0 783m 1:54.9 230 1093 20
12:00.0 782m 1:55.0 230 1090 20
15:00.0 785m 1:54.6 232 1099 20
18:00.0 784m 1:54.7 231 1096 20
21:00.0 783m 1:54.9 230 1093 20
24:00.0 784m 1:54.7 231 1096 20
27:00.0 783m 1:54.9 230 1093 20
30:00.0 784m 1:54.7 231 1096 20
Martin, 1983, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09, 100m: 14,5, 1': 384m, 500m: 1:21,4
1k: 3:05 2k: 6:43, 5k: 18:03, 30': 8.059m, 10k: 37:22
60': 15.661m, HM: 1:21:57
rowing since 2018-06, 3mm in Nov19

lindsayh
Half Marathon Poster
Posts: 2885
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » December 3rd, 2019, 7:21 am

Monday off
Tuesday PM
aimless piece to keep moving
2k @2:10
6x 5'/2'R @1:59.8
df129 sr27 mhr150
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

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Mark E
2k Poster
Posts: 249
Joined: July 29th, 2018, 1:26 pm

Re: What Training Have You Done Today?

Post by Mark E » December 3rd, 2019, 12:39 pm

So much better in a warm room! Team workout today.

5' easy with feet unstrapped
15' warmup r20-24
Main piece was 13' as 3' r20, 3' r22, 3' r24, 2' r26, 2' r28
Averaged 1:58 splits
Drag factor 110
Heart rate was higher than in my sub-freezing garage -- low- to mid-160s by the end of the piece.
5' cool-down
6 feet, 178 lbs. 52 years old, 2K PR 6:27 (forever ago) 7:25 (modern day)

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