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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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » December 3rd, 2019, 2:57 pm

1hr MB this morning.

A 6 mile walk this afternoon, then a 5k row when i got home.

5k @ 2:01 - r23 - df140 RPE 6.5

Felt pretty decent throughout this session, which suprised me somewhat, because i felt tired beforehand. 5k for me is that distance that's not too long so i enjoy it more over say a 6k or 30min for example.
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

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » December 3rd, 2019, 4:44 pm

Planned for 4x but caved after 3 🙄...when Ergdata asked are you finished I dithered and it decided for me! 🤬...I was heading for max HR anyway and felt a solid 3 was better than a crappy 4th.

Need more steady state to build the base again as this is a world away from a sub 18 5km 🙁

10' warmup
10' cooldown

Time Meters Pace S/M
22:19.9 6,000m 1:51.6 27 167
7:28.6 2,000m 1:52.1 27 162
7:28.8 2,000m 1:52.2 27 167
7:22.4 2,000m 1:50.6 28 174
78kg, 6"2" Male, 1972, 1km=3:30.6, 2km=6:58.5, 5km=18:36.9, 10km=38:26.7, 60' 14,976m
Goals - add 5-10Kg, 6:50 2km, sub 18:00 5km, sub 38:00 10km, complete HM & FM

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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » December 3rd, 2019, 6:22 pm

After a few days of rest from this weekend's marathon I finally got the nerve to give the 6 x 1:00/1:00r a go at sub 1:40 pace...

6 x 1:00/1:00r / 1813m / 6:00 / 1:39.2 / DF 155 / SR 28 / SPI 12.78 / 358w
Image

Target was 1:39.5 @ 31 SPM or lower... so I'm very pleased to have hit my goal at 28 SPM. That tells me my stroke efficiency has really improved this year! The first 3 intervals were pretty smooth, hiccuped in the 4th (stopped to early) but I gave a bit extra in the last 2 intervals to make up for it...

Warmup was 2500m @ 2:11 / DF 195
Last edited by lancecampeau on December 3rd, 2019, 8:16 pm, edited 1 time in total.
Male, 45, 6ft / 241 lbs, 183cm / 108 kg / Started erging in Jan 2017
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Dino
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Re: What Training Have You Done Today?

Post by Dino » December 3rd, 2019, 6:38 pm

Day 6 of Holiday Challenge.
Straight 10k today. Had to drag myself into the garage. Decided rather arbitrarily on 2:03 at r18.
Went fine to 6k then had melt down wishing I had turned on the fan, managed to keep going on willpower to the end and push the 500 time back down last 1000 to finish at 41:10 @ 2.03.5 r18.
Was in 2 minds whether to up the rate or let pace go, decided to stick to long and slow. Still, its a marker for the next time do r18 10k. Just need to get a mop now.... :roll:
51M HWT 18/19, 19/20
500m 1:38,7, 1k 3:35.7, 2k 7:24.2, 5k 19:14.2, 30m 7708m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » December 4th, 2019, 2:28 am

winniewinser wrote:
December 3rd, 2019, 4:44 pm
Planned for 4x but caved after 3 🙄...when Ergdata asked are you finished I dithered and it decided for me! 🤬...I was heading for max HR anyway and felt a solid 3 was better than a crappy 4th.

Need more steady state to build the base again as this is a world away from a sub 18 5km 🙁

10' warmup
10' cooldown

Time Meters Pace S/M
22:19.9 6,000m 1:51.6 27 167
7:28.6 2,000m 1:52.1 27 162
7:28.8 2,000m 1:52.2 27 167
7:22.4 2,000m 1:50.6 28 174
Pacing looks good, maybe a little bit too fast for only 4'R. Why did you pace up for the 3rd interval, doing 4 at 1:52-1:52.5 pace should have been possible
: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

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » December 4th, 2019, 2:31 am

Dino wrote:
December 3rd, 2019, 6:38 pm
Day 6 of Holiday Challenge.
Straight 10k today. Had to drag myself into the garage. Decided rather arbitrarily on 2:03 at r18.
Went fine to 6k then had melt down wishing I had turned on the fan, managed to keep going on willpower to the end and push the 500 time back down last 1000 to finish at 41:10 @ 2.03.5 r18.
Was in 2 minds whether to up the rate or let pace go, decided to stick to long and slow. Still, its a marker for the next time do r18 10k. Just need to get a mop now.... :roll:
Good you struggled through Dino! The low rate pieces are hard, but great, I love them! :D
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

Dino
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Posts: 235
Joined: December 23rd, 2018, 8:54 am

Re: What Training Have You Done Today?

Post by Dino » December 4th, 2019, 4:16 am

MartinSH4321 wrote:
December 4th, 2019, 2:31 am
Dino wrote:
December 3rd, 2019, 6:38 pm
Day 6 of Holiday Challenge.
Straight 10k today. Had to drag myself into the garage. Decided rather arbitrarily on 2:03 at r18.
Went fine to 6k then had melt down wishing I had turned on the fan, managed to keep going on willpower to the end and push the 500 time back down last 1000 to finish at 41:10 @ 2.03.5 r18.
Was in 2 minds whether to up the rate or let pace go, decided to stick to long and slow. Still, its a marker for the next time do r18 10k. Just need to get a mop now.... :roll:
Good you struggled through Dino! The low rate pieces are hard, but great, I love them! :D
I like the slow burn too of low rate.

I am trying to beat last years Holiday Challenge total, but as Thanksgiving is a movable holiday, the period is I think 6 days shorter this year so its going be a struggle... don't think I can afford even one day off! :o
51M HWT 18/19, 19/20
500m 1:38,7, 1k 3:35.7, 2k 7:24.2, 5k 19:14.2, 30m 7708m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0

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winniewinser
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Location: Horsham, England

Re: What Training Have You Done Today?

Post by winniewinser » December 4th, 2019, 6:42 am

MartinSH4321 wrote:
December 4th, 2019, 2:28 am
Pacing looks good, maybe a little bit too fast for only 4'R. Why did you pace up for the 3rd interval, doing 4 at 1:52-1:52.5 pace should have been possible
:wink:
My knee was starting to ache and my HR was heading north....lame excuses I know :oops: . I'm going to repeat this or a 4x8' tomorrow morning.
78kg, 6"2" Male, 1972, 1km=3:30.6, 2km=6:58.5, 5km=18:36.9, 10km=38:26.7, 60' 14,976m
Goals - add 5-10Kg, 6:50 2km, sub 18:00 5km, sub 38:00 10km, complete HM & FM

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winniewinser
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Location: Horsham, England

Re: What Training Have You Done Today?

Post by winniewinser » December 4th, 2019, 6:44 am

Long and slow session this morning to recover a bit from intervals yesterday. I programmed it as 3km intervals with zero rest just to con my brain into not watching the distance. Probably could have done more if time had allowed but work duties called.

15,000m, 1:05:10.3, average 2:10.3@21

More intervals tomorrow as I need to get work in before the weekend and the works xmas party :roll:
78kg, 6"2" Male, 1972, 1km=3:30.6, 2km=6:58.5, 5km=18:36.9, 10km=38:26.7, 60' 14,976m
Goals - add 5-10Kg, 6:50 2km, sub 18:00 5km, sub 38:00 10km, complete HM & FM

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 4th, 2019, 8:09 am

winniewinser wrote:
December 4th, 2019, 6:42 am
MartinSH4321 wrote:
December 4th, 2019, 2:28 am
Pacing looks good, maybe a little bit too fast for only 4'R. Why did you pace up for the 3rd interval, doing 4 at 1:52-1:52.5 pace should have been possible
:wink:
My knee was starting to ache and my HR was heading north....lame excuses I know :oops: . I'm going to repeat this or a 4x8' tomorrow morning.
Pain can be a good reason to quit of course, sometimes it's difficult to decide to stop or struggle through. Last week I had 5x3' planned but quit after interval 2 because of neck pain (teared the neck). HR should be very high at interval 3 :D
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

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 4th, 2019, 10:35 am

Dino wrote:
December 4th, 2019, 4:16 am
MartinSH4321 wrote:
December 4th, 2019, 2:31 am
Dino wrote:
December 3rd, 2019, 6:38 pm
Day 6 of Holiday Challenge.
Straight 10k today. Had to drag myself into the garage. Decided rather arbitrarily on 2:03 at r18.
Went fine to 6k then had melt down wishing I had turned on the fan, managed to keep going on willpower to the end and push the 500 time back down last 1000 to finish at 41:10 @ 2.03.5 r18.
Was in 2 minds whether to up the rate or let pace go, decided to stick to long and slow. Still, its a marker for the next time do r18 10k. Just need to get a mop now.... :roll:
Good you struggled through Dino! The low rate pieces are hard, but great, I love them! :D
I like the slow burn too of low rate.

I am trying to beat last years Holiday Challenge total, but as Thanksgiving is a movable holiday, the period is I think 6 days shorter this year so its going be a struggle... don't think I can afford even one day off! :o
What was your last year's total? 6 days less is a lot, good luck for that!
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 4th, 2019, 12:32 pm

MartinSH4321 wrote:
December 4th, 2019, 8:09 am
winniewinser wrote:
December 4th, 2019, 6:42 am
MartinSH4321 wrote:
December 4th, 2019, 2:28 am
Pacing looks good, maybe a little bit too fast for only 4'R. Why did you pace up for the 3rd interval, doing 4 at 1:52-1:52.5 pace should have been possible
:wink:
My knee was starting to ache and my HR was heading north....lame excuses I know :oops: . I'm going to repeat this or a 4x8' tomorrow morning.
Pain can be a good reason to quit of course, sometimes it's difficult to decide to stop or struggle through. Last week I had 5x3' planned but quit after interval 2 because of neck pain (teared the neck). HR should be very high at interval 3 :D
Such a fine line between real warning pain and uncomfortable pain. It will always be a struggle to really know and coupled with not being mentally set it can easily derail you on any given day.

There are no easy solutions other than trusting your gut feeling and being mindful of when you're feeling mentally 'weak'. I say weak in it's loosest sense as it's a mindset in this case. I always try and interrogate the decision and ask myself will I be happy with this decision in an hour or two, and quite often your pride kicks in and you get back on 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

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » December 4th, 2019, 12:44 pm

Dangerscouse wrote:
December 4th, 2019, 12:32 pm
Such a fine line between real warning pain and uncomfortable pain. It will always be a struggle to really know and coupled with not being mentally set it can easily derail you on any given day.

There are no easy solutions other than trusting your gut feeling and being mindful of when you're feeling mentally 'weak'. I say weak in it's loosest sense as it's a mindset in this case. I always try and interrogate the decision and ask myself will I be happy with this decision in an hour or two, and quite often your pride kicks in and you get back on it.
Yep....I was asking myself question during rep 1 :shock: ....so probably not a great mindset to be in with another 3 on the cards :oops: . It is mental toughness and that is also something I need to improve upon.

I will get through this session as it's down for next weeks BPP......but I am also going to either re-row it tomorrow morning or 4x8'. Get my gameface on :twisted:

Good luck for BRIC....I'd like to have come to watch but it's my works Xmas dinner.
78kg, 6"2" Male, 1972, 1km=3:30.6, 2km=6:58.5, 5km=18:36.9, 10km=38:26.7, 60' 14,976m
Goals - add 5-10Kg, 6:50 2km, sub 18:00 5km, sub 38:00 10km, complete HM & FM

Erik A
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Joined: December 13th, 2017, 10:58 pm

Re: What Training Have You Done Today?

Post by Erik A » December 4th, 2019, 3:42 pm

last nights session to add meters to the holiday challenge.

again not that into it as concerns with my health at the moment. had a drs appointment yesterday as well and with my old dr who used to be our neighbor so a bit more trust as to his skill as a Dr
after a lot of questions and tests he believes i have Angina. so now i have a spray to take when i start having issues.
anyway i asked the question about activity and his response was carry on as normal... dont let it impact my life in a negative way. so once i get out of my own head i will continue back on the erg with my goals to hit the NZ indoor champs next year and probably the Aussie one as well.
last night was a 30 min as 6 x 5 min with 2r for 7280m @ 2:03.6 this puts me at 47k on the holiday challenge which is lower than i wanted to be but should easily get the 100k mark by the end.
going to also use the anger at the way i have been treated at work as motivation to push harder on the erg. and look for a new job at the same time.
talk about no loyalty from the employer... after 29 years working here i get a massive turd just before xmas...

apologies for the ramble

PS you may have seen i have had my name changed :D
Erik
56 yo from New Zealand
6'4 and 125kg

Dangerscouse
Half Marathon Poster
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Re: What Training Have You Done Today?

Post by Dangerscouse » December 4th, 2019, 3:53 pm

winniewinser wrote:
December 4th, 2019, 12:44 pm

Good luck for BRIC....I'd like to have come to watch but it's my works Xmas dinner.
Thanks mate. I did a 4 mins fly & die tonight (averaged 1:37.7, starting at 1:36 and ending in 1:39) that helped me know what is still too fast for me atm.

I'm no way near battle hardened but EIRC in early Feb is looking a lot more realistic for a decent result. I'm probably going to jump on the PP as a good way of getting me ready as I need some decent structure and targets as I get too haphazard with my training to really produce an all out 2k effort.
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

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