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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Re: What Training Have You Done Today?

Post by KeithT » June 29th, 2020, 9:53 am

Sunday was my normal SS row day - 17K this time.

Saturday I did a harder 10K - have done this many weeks now with the exception of the day I did the HM for the challenge. I have been gradually building on it with the idea I will eventually just keep going and get a good PB but......I am a little disappointed my mental game has been off, just talk myself out of it for no real reason.
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.4, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16110, HM - 1:20:17, FM - 2:47:46

Dangerscouse
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Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » June 29th, 2020, 11:58 am

KeithT wrote:
June 29th, 2020, 9:53 am
Sunday was my normal SS row day - 17K this time.

Saturday I did a harder 10K - have done this many weeks now with the exception of the day I did the HM for the challenge. I have been gradually building on it with the idea I will eventually just keep going and get a good PB but......I am a little disappointed my mental game has been off, just talk myself out of it for no real reason.
My (unsolicited :wink: ) advice is to do 1k repeats on 60 secs rest. This is still a great training effect and hopefully you will have that desire to match, or beat, each rep but it's bite sized chunks rather than the all or nothing of a 10k.

Each rep can be a mental building block to get your confidence back if you start at the right pace.
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:09; 10k= 36:21 30mins= 8,428m 60mins= 16,331m HM= 1:18:40; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

nick rockliff
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Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » June 29th, 2020, 12:32 pm

Joined a 30 min session on Rowpro, thought I'd start off the 10k training with a target pace session.

30 min - 8187 - 1.49.9 - 26

06 - 1629 - 1.50.4 - 27 - 136 end HR
12 - 1636 - 1.50.0 - 26 - 145
18 - 1637 - 1.49.9 - 26 - 149
24 - 1639 - 1.49.8 - 27 - 148
30 - 1647 - 1.49.2 - 26 - 153

Think I may be able to hit my sub 36.40 10k target now but will take one step at a time.

Would be nice to get to 36.30.
63 6' 4" 103kg
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.53.3 30m 8263 60m 16025 HM 79.49.2

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winniewinser
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Location: England

Re: What Training Have You Done Today?

Post by winniewinser » June 29th, 2020, 12:55 pm

I decided to get back into my core sessions at lunchtime...bad idea as just a few press ups has led to some pain behind my shoulder blades 😞... didn't feel it at the time but do now.

I also had a very gentle paddle to stretch my legs a bit but my heart wasn't in it so I canned it at 8k. Need a new target so might go after a PB half marathon as I think I can do that on reduced HR.

I've got a few days away next week so July will naturally bring a short erg break.
LWTM, 6'2" 48yo, 100m=17.9, 1min=337m, 500m=1:34.2, 1km=3:24.6, 2km=6:53.5, 5km=18:36.9, 10km=38:18.6
60' 15,286m, HM 1:26:04.6, FM 3:08:12.8

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » June 29th, 2020, 1:26 pm

Dangerscouse wrote:
June 29th, 2020, 11:58 am
KeithT wrote:
June 29th, 2020, 9:53 am
Sunday was my normal SS row day - 17K this time.

Saturday I did a harder 10K - have done this many weeks now with the exception of the day I did the HM for the challenge. I have been gradually building on it with the idea I will eventually just keep going and get a good PB but......I am a little disappointed my mental game has been off, just talk myself out of it for no real reason.
My (unsolicited :wink: ) advice is to do 1k repeats on 60 secs rest. This is still a great training effect and hopefully you will have that desire to match, or beat, each rep but it's bite sized chunks rather than the all or nothing of a 10k.

Each rep can be a mental building block to get your confidence back if you start at the right pace.
Thanks Stu - it's weird. I had good mental fortitude when I did the FM and on some interval sessions here and there (trying the CTC tomorrow) but even when I got the PB on the HM I resigned to slowing way down a few times. Then with these 10Ks I have on quite a few occasions been 6-7 K done and ahead of my PB pace but end up cruising the rest of the way. Originally that was the plan, as I wanted to keep going further and further at the faster pace and eventually a TT. However, I then also thought one time I would ease up some but still PB just to get a PB yet that hasn't happened as I keep backing off too much and no attempt to gain back either. I think maybe because this puts me at a positive split it may be an issue too but still I need to push thru one time soon. Maybe a Saturday doing your workout would help - will see I will either do that or just finally push it this Saturday.
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.4, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16110, HM - 1:20:17, FM - 2:47:46

iangallagher
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Re: What Training Have You Done Today?

Post by iangallagher » June 29th, 2020, 8:51 pm

Just an easy hour yesterday and then today started easing into some strength stuff.

10 x 1 on/1 off at R20. Upped the drag factor to 148 - might increase it slightly next time to see the impact.
Over time will build up to 30 reps. 10 was enough today then on to deadlifts

Time Meters Pace Watts Cal/Hr S/M
10:00.0 2,886m 1:43.9 312 1372 20 153
182cm; 93kg; 1km = 3.07; 2km = 6.31; 4mins = 1248; 5km = 17.14; 30mins = 8258; 10km= 35.45; HM = 1.23.25
Erging since May 2020

MartinSH4321
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Posts: 1533
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » June 30th, 2020, 12:26 am

First day of sprint prep yesterday:

2k WU

3x1'/3'R R24 (plan was R20 but changed it because of Henry's advice, he was right once more :wink: fits better in my training plan as it's more strength endurance than R20)
1:28,5 (500W)
1:29,2 (490W)
1:30 (480W)

pull-ups 3x5 / crunshes 3x25
sling-rows 3x5 / plank straight 3x1'
good mornings (15kg slamball on neck) 3x15 / reverse plank 3x1'

2k CD

It felt very good, totally exhausted afterwards, no pain or tightened muscles today
Martin, 1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 174
LP: 1:06, 100m: 14.0, 1': 387m, 500m: 1:21.4
1k: 3:05 2k: 6:43, 5k: 17:58, 30': 8130m, 30R20: 8088m 10k: 37:05
60': 15779m, HM: 1:21:57
rowing since Jun18, 4mm in Apr20

MartinSH4321
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Posts: 1533
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » June 30th, 2020, 12:34 am

winniewinser wrote:
June 29th, 2020, 12:55 pm
I decided to get back into my core sessions at lunchtime...bad idea as just a few press ups has led to some pain behind my shoulder blades 😞... didn't feel it at the time but do now.

I also had a very gentle paddle to stretch my legs a bit but my heart wasn't in it so I canned it at 8k. Need a new target so might go after a PB half marathon as I think I can do that on reduced HR.

I've got a few days away next week so July will naturally bring a short erg break.
Bad to hear, hope you feel better today. The FM cost a lot of energy, a few easy days are ok I think :)
The HM is a good idea, you'll PB even with a HR cap, and crush it when you can do a 100% effort :)
Martin, 1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 174
LP: 1:06, 100m: 14.0, 1': 387m, 500m: 1:21.4
1k: 3:05 2k: 6:43, 5k: 17:58, 30': 8130m, 30R20: 8088m 10k: 37:05
60': 15779m, HM: 1:21:57
rowing since Jun18, 4mm in Apr20

iangallagher
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Posts: 108
Joined: May 7th, 2020, 2:05 am

Re: What Training Have You Done Today?

Post by iangallagher » June 30th, 2020, 1:08 am

MartinSH4321 wrote:
June 30th, 2020, 12:26 am
First day of sprint prep yesterday:

2k WU

3x1'/3'R R24 (plan was R20 but changed it because of Henry's advice, he was right once more :wink: fits better in my training plan as it's more strength endurance than R20)
1:28,5 (500W)
1:29,2 (490W)
1:30 (480W)

pull-ups 3x5 / crunshes 3x25
sling-rows 3x5 / plank straight 3x1'
good mornings (15kg slamball on neck) 3x15 / reverse plank 3x1'

2k CD

It felt very good, totally exhausted afterwards, no pain or tightened muscles today
good session Martin! The term "strength endurance" has me thinking. Perhaps i'd be better off doing more stuff like this.
Always learning on here :)
182cm; 93kg; 1km = 3.07; 2km = 6.31; 4mins = 1248; 5km = 17.14; 30mins = 8258; 10km= 35.45; HM = 1.23.25
Erging since May 2020

MartinSH4321
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Posts: 1533
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » June 30th, 2020, 1:30 am

iangallagher wrote:
June 30th, 2020, 1:08 am
MartinSH4321 wrote:
June 30th, 2020, 12:26 am
First day of sprint prep yesterday:

2k WU

3x1'/3'R R24 (plan was R20 but changed it because of Henry's advice, he was right once more :wink: fits better in my training plan as it's more strength endurance than R20)
1:28,5 (500W)
1:29,2 (490W)
1:30 (480W)

pull-ups 3x5 / crunshes 3x25
sling-rows 3x5 / plank straight 3x1'
good mornings (15kg slamball on neck) 3x15 / reverse plank 3x1'

2k CD

It felt very good, totally exhausted afterwards, no pain or tightened muscles today
good session Martin! The term "strength endurance" has me thinking. Perhaps i'd be better off doing more stuff like this.
Always learning on here :)
Thanks Ian!

I always did 1'R20, so 4 reps less for the same time, total watts of course a good bit lower (440 vs. 500), so it wasn't as demanding for my anaerobic lactic system. I liked the R20 sets but think R24 will help more for faster sprint times (esp. 1' and 500m).
Your 10x1'/1'R R20 (very strong!) is a great training I think, but too long and not enough rest to build up strength (or only up to a certain extent).

What's your target distances for the shorter distances, also 100m and 1'? If I remember right you also have a weight training background, together with your great aerobic engine you'll do very well at the sprint distances for sure! :)
Martin, 1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 174
LP: 1:06, 100m: 14.0, 1': 387m, 500m: 1:21.4
1k: 3:05 2k: 6:43, 5k: 17:58, 30': 8130m, 30R20: 8088m 10k: 37:05
60': 15779m, HM: 1:21:57
rowing since Jun18, 4mm in Apr20

iangallagher
1k Poster
Posts: 108
Joined: May 7th, 2020, 2:05 am

Re: What Training Have You Done Today?

Post by iangallagher » June 30th, 2020, 1:43 am

MartinSH4321 wrote:
June 30th, 2020, 1:30 am
iangallagher wrote:
June 30th, 2020, 1:08 am
MartinSH4321 wrote:
June 30th, 2020, 12:26 am
First day of sprint prep yesterday:

2k WU

3x1'/3'R R24 (plan was R20 but changed it because of Henry's advice, he was right once more :wink: fits better in my training plan as it's more strength endurance than R20)
1:28,5 (500W)
1:29,2 (490W)
1:30 (480W)

pull-ups 3x5 / crunshes 3x25
sling-rows 3x5 / plank straight 3x1'
good mornings (15kg slamball on neck) 3x15 / reverse plank 3x1'

2k CD

It felt very good, totally exhausted afterwards, no pain or tightened muscles today
good session Martin! The term "strength endurance" has me thinking. Perhaps i'd be better off doing more stuff like this.
Always learning on here :)
Thanks Ian!

I always did 1'R20, so 4 reps less for the same time, total watts of course a good bit lower (440 vs. 500), so it wasn't as demanding for my anaerobic lactic system. I liked the R20 sets but think R24 will help more for faster sprint times (esp. 1' and 500m).
Your 10x1'/1'R R20 (very strong!) is a great training I think, but too long and not enough rest to build up strength (or only up to a certain extent).

What's your target distances for the shorter distances, also 100m and 1'? If I remember right you also have a weight training background, together with your great aerobic engine you'll do very well at the sprint distances for sure! :)
Not really a weight lifting background - i only stated doing weights seriously about 3 years ago. Like any sport i throw myself into - i get obsessed!
I started back on the rower to try and find some "balance" in my exercise - only to have seemingly become obsessed with the rower. So the weights are now a distant memory but im trying to make a conscious effort to incorporate them in and to be a bit healthier all round.

No goals for the shorter stuff at the minute. I think ive veered towards the longer stuff as I've always been ok aerobically, but im not that explosive. So never a sprinter. Which actually suggests i should be doing the shorter stuff more! I'd like to get the 1km time under 3 as a big goal.

The 100m and 1 - i have no idea. I think my times would be pretty average - nothing like yours. I dont think ive ever seen anything under 1.25 appear on my screen :lol: :lol:
182cm; 93kg; 1km = 3.07; 2km = 6.31; 4mins = 1248; 5km = 17.14; 30mins = 8258; 10km= 35.45; HM = 1.23.25
Erging since May 2020

MartinSH4321
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Posts: 1533
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » June 30th, 2020, 2:05 am

iangallagher wrote:
June 30th, 2020, 1:43 am
MartinSH4321 wrote:
June 30th, 2020, 1:30 am
iangallagher wrote:
June 30th, 2020, 1:08 am


good session Martin! The term "strength endurance" has me thinking. Perhaps i'd be better off doing more stuff like this.
Always learning on here :)
Thanks Ian!

I always did 1'R20, so 4 reps less for the same time, total watts of course a good bit lower (440 vs. 500), so it wasn't as demanding for my anaerobic lactic system. I liked the R20 sets but think R24 will help more for faster sprint times (esp. 1' and 500m).
Your 10x1'/1'R R20 (very strong!) is a great training I think, but too long and not enough rest to build up strength (or only up to a certain extent).

What's your target distances for the shorter distances, also 100m and 1'? If I remember right you also have a weight training background, together with your great aerobic engine you'll do very well at the sprint distances for sure! :)
Not really a weight lifting background - i only stated doing weights seriously about 3 years ago. Like any sport i throw myself into - i get obsessed!
I started back on the rower to try and find some "balance" in my exercise - only to have seemingly become obsessed with the rower. So the weights are now a distant memory but im trying to make a conscious effort to incorporate them in and to be a bit healthier all round.

No goals for the shorter stuff at the minute. I think ive veered towards the longer stuff as I've always been ok aerobically, but im not that explosive. So never a sprinter. Which actually suggests i should be doing the shorter stuff more! I'd like to get the 1km time under 3 as a big goal.

The 100m and 1 - i have no idea. I think my times would be pretty average - nothing like yours. I dont think ive ever seen anything under 1.25 appear on my screen :lol: :lol:
"aerobically OK" - what understatement! :lol:
The sub3 1k is also a big goal for me. Bad for me, the 1k needs both strong aerobic and unaerobic systems (unless you're an absolute strength or fitness monster) and fitness is only slowly improving. Your fitness is more than sufficient, and the 1'R20 pieces prove that you also have a strong stroke, you'll soon hit this target!
Martin, 1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 174
LP: 1:06, 100m: 14.0, 1': 387m, 500m: 1:21.4
1k: 3:05 2k: 6:43, 5k: 17:58, 30': 8130m, 30R20: 8088m 10k: 37:05
60': 15779m, HM: 1:21:57
rowing since Jun18, 4mm in Apr20

iangallagher
1k Poster
Posts: 108
Joined: May 7th, 2020, 2:05 am

Re: What Training Have You Done Today?

Post by iangallagher » June 30th, 2020, 2:17 am

MartinSH4321 wrote:
June 30th, 2020, 2:05 am
iangallagher wrote:
June 30th, 2020, 1:43 am
MartinSH4321 wrote:
June 30th, 2020, 1:30 am



The 100m and 1 - i have no idea. I think my times would be pretty average - nothing like yours. I dont think ive ever seen anything under 1.25 appear on my screen :lol: :lol:
"aerobically OK" - what understatement! :lol:
The sub3 1k is also a big goal for me. Bad for me, the 1k needs both strong aerobic and unaerobic systems (unless you're an absolute strength or fitness monster) and fitness is only slowly improving. Your fitness is more than sufficient, and the 1'R20 pieces prove that you also have a strong stroke, you'll soon hit this target!
The thing is - the 1km race seems to be the one that hurts the most! I first did it as a 17 year old randomly in a gym without knowing what the hell i was doing. I remember i pulled a 3.06 that day and i still remember how awful it felt. That put me off for a good 2 decades. Then when i did it last month i realised why I had avoided it for so long. the pain is intense!

Sounds like you and i both need to give it a crack again. We need to set a date and make it a target :)
182cm; 93kg; 1km = 3.07; 2km = 6.31; 4mins = 1248; 5km = 17.14; 30mins = 8258; 10km= 35.45; HM = 1.23.25
Erging since May 2020

MartinSH4321
10k Poster
Posts: 1533
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » June 30th, 2020, 2:37 am

iangallagher wrote:
June 30th, 2020, 2:17 am
MartinSH4321 wrote:
June 30th, 2020, 2:05 am
iangallagher wrote:
June 30th, 2020, 1:43 am

"aerobically OK" - what understatement! :lol:
The sub3 1k is also a big goal for me. Bad for me, the 1k needs both strong aerobic and unaerobic systems (unless you're an absolute strength or fitness monster) and fitness is only slowly improving. Your fitness is more than sufficient, and the 1'R20 pieces prove that you also have a strong stroke, you'll soon hit this target!
The thing is - the 1km race seems to be the one that hurts the most! I first did it as a 17 year old randomly in a gym without knowing what the hell i was doing. I remember i pulled a 3.06 that day and i still remember how awful it felt. That put me off for a good 2 decades. Then when i did it last month i realised why I had avoided it for so long. the pain is intense!

Sounds like you and i both need to give it a crack again. We need to set a date and make it a target :)
That's very subjective, for me 2k and 5k are much worse, esp. mentally. For 1k the first 500 isn't too bad and the next 200m are hard, then it really hurts but finish is so close that it's (for me) easier to struggle through.
Sub 3 is my goal for this season, if my sprint prep works good and I hit my sub1:20 500m goal I'll propably give the 1k a try too, but doubt sub3 is possible, maybe 3:02-03 :)
Martin, 1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 174
LP: 1:06, 100m: 14.0, 1': 387m, 500m: 1:21.4
1k: 3:05 2k: 6:43, 5k: 17:58, 30': 8130m, 30R20: 8088m 10k: 37:05
60': 15779m, HM: 1:21:57
rowing since Jun18, 4mm in Apr20

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winniewinser
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Posts: 1181
Joined: August 9th, 2019, 9:35 am
Location: England

Re: What Training Have You Done Today?

Post by winniewinser » June 30th, 2020, 2:42 am

MartinSH4321 wrote:
June 30th, 2020, 12:34 am
Bad to hear, hope you feel better today. The FM cost a lot of energy, a few easy days are ok I think :)
The HM is a good idea, you'll PB even with a HR cap, and crush it when you can do a 100% effort :)
Thx......It's probably good I have to take an enforced break as I've been Km focused and doing a lot of rowing.

Month - Total Meters - Total Time
May 2020 - 388,044m - 29:38:37.3
June 2020 - 461,207m - 34:55:37.2

July will be a lighter month I think.
LWTM, 6'2" 48yo, 100m=17.9, 1min=337m, 500m=1:34.2, 1km=3:24.6, 2km=6:53.5, 5km=18:36.9, 10km=38:18.6
60' 15,286m, HM 1:26:04.6, FM 3:08:12.8

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