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.
Steff
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Re: What Training Have You Done Today?

Post by Steff » August 1st, 2020, 1:12 am

4 of the last 5 days has been 10k SS although still sporadic rests - one day did nothing.
Total since getting back on the erg 14 Jul = 140k mostly slower than 2:10 @ r21.
Today - 5k SS r21 @ 2:12 pace HR 130-139 (cv 2:17 comfortable SS a week ago)
Stroke is returning gradually - sitting up at the finish and rock over improving, catches woeful.
I've never before trained with a HR monitor - interesting that a string of strokes with good catches or controlled breathing will reduce HR by 2-3 bpm.
Stephen, 58yo, 1.85m, 95kg
Bribie Island Australia
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Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » August 1st, 2020, 2:51 am

flatbread wrote:
July 31st, 2020, 6:53 pm
A needed day of no bike and no erg. Did 60 minutes of vinyasa flow yoga (only holding the poses for one breath before flowing into the next -- lots of multi-joint movements and poses that stretch and strengthen trunk/core and all the side-to-side muscles you don't use on the erg or bike) and then 15 minutes of mat work for core and some press ups.
I'm a big advocate of doing exercises that challenge different planes of motion, and I'm sure it's helped me avoid some injuries over recent years
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

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philjoakley
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Re: What Training Have You Done Today?

Post by philjoakley » August 1st, 2020, 4:51 am

8 x750 1R. This was a tough session. Aimed for 5k PB + 2 pace and managed to hit it whilst staying relaxed. Probably one of the toughest but also one of the best endurance interval sessions I have done. The short recoveries make it progressively harder. Enjoyed it.


Time. Meters Pace Watts Cal/Hr S/M
21:50.8 6,000m 1:49.2 269 1224 28 168
2:45.2 750m 1:50.1 262 1201 28 144
2:44.9 750m 1:49.9 263 1206 28 157
2:44.3 750m 1:49.5 266 1216 28 164
2:44.5 750m 1:49.6 265 1213 28 169
2:43.9 750m 1:49.2 268 1223 28 174
2:43.6 750m 1:49.0 270 1228 29 177
2:43.4 750m 1:48.9 271 1231 28 180
2:41.0 750m 1:47.3 283 1274 29 184
r433m
Age: 48 Height: 6ft 4 ins: HWT PB: 1000:3:19.1 2000:6:55.9 5000: 17:58.6 30mins: 8016m Started rowing in June 2019

mitchel674
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Re: What Training Have You Done Today?

Post by mitchel674 » August 1st, 2020, 4:09 pm

flatbread wrote:
July 31st, 2020, 6:53 pm
A needed day of no bike and no erg. Did 60 minutes of vinyasa flow yoga (only holding the poses for one breath before flowing into the next -- lots of multi-joint movements and poses that stretch and strengthen trunk/core and all the side-to-side muscles you don't use on the erg or bike) and then 15 minutes of mat work for core and some press ups.
That sounds great. I love a good vinyasa flow session. Really good when you keep it moving. A nice addition to all of our rowing.
55yo male, 6ft, 154lbs

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » August 1st, 2020, 4:49 pm

Working late last night til 2am so decided to cap July off with a few more metres just before midnight to break 350k.

3x15'/1:45R

45:00.0 10,453m 2:09.1 20 127
15:00.0 3,500m 2:08.5 20 128
15:00.0 3,471m 2:09.6 20 125
15:00.0 3,483m 2:09.1 20 128

Legs felt like lead today but squeezed in a little paddle to get August started.

2x4km/1'R
34:29.2 8,000m 2:09.3 19 125
16:58.8 4,000m 2:07.3 20 129
17:30.4 4,000m 2:11.3 20 123

HR was creeping higher on these as I was hot and knackered 🥵
Alex, LWTM, 6'2" 48yo, 100m 17.9, 1min 337m, 500m 1:31.9, 1km 3:20.7, 2km 6:53.0, 5km 18:23.2, 6km 22:20.4, 30' 7958m, 10km 38:18.6, 60' 15,286m, HM 1:24:08.5, FM 3:08:12.8

mitchel674
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Re: What Training Have You Done Today?

Post by mitchel674 » August 1st, 2020, 4:51 pm

Great interval session for me today. Eric Murray's live session this past Sunday but I was out of town waterskiing with my family.

4x8 minutes, R2 rate ladders increasing rate every 2 minutes.

18,20,22,24
20,22,24,26
22,24.26,28
24,26,28,30

I need to be doing more higher rate work. I've been sticking to Maffetone dictated HR capped long rows for the past 2 months at r20-22. It was great to get going at higher rates with Murray goading me along. Hot and sweaty that last set but I was pleased with my pace.

This followed by a nice 5k cool down.
55yo male, 6ft, 154lbs

mitchel674
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Re: What Training Have You Done Today?

Post by mitchel674 » August 1st, 2020, 4:53 pm

winniewinser wrote:
August 1st, 2020, 4:49 pm
Working late last night til 2am so decided to cap July off with a few more metres just before midnight to break 350k.

3x15'/1:45R

45:00.0 10,453m 2:09.1 20 127
15:00.0 3,500m 2:08.5 20 128
15:00.0 3,471m 2:09.6 20 125
15:00.0 3,483m 2:09.1 20 128

Legs felt like lead today but squeezed in a little paddle to get August started.

2x4km/1'R
34:29.2 8,000m 2:09.3 19 125
16:58.8 4,000m 2:07.3 20 129
17:30.4 4,000m 2:11.3 20 123

HR was creeping higher on these as I was hot and knackered 🥵
Nice month!!
55yo male, 6ft, 154lbs

boomingaway
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Re: What Training Have You Done Today?

Post by boomingaway » August 2nd, 2020, 5:38 am

WP - C2D9

4x2000m/5:00r
31:31.1 8,000m 1:58.1 212 1029 26 183

7:56.2 2,000m 1:59.0 207 1013 26 176
7:51.8 2,000m 1:57.9 213 1034 26 183
7:51.6 2,000m 1:57.9 214 1034 26 185
7:51.5 2,000m 1:57.8 214 1035 26 187

Previous 4x2000s:
27/03 - 2:09.7, 29spm
19/04 - 2:08.2, 28spm
21/05 - 2:06.5, 26spm, 185 HR
19/06 - 2:00.9, 27spm, 185 HR
Today - 1:58.1, 26spm, 183 HR

Outstanding session! I was nervous going into it because of a few steady states with higher HR. I've also been guilty of racing these sessions, so I wanted to start out at 1:59.5 and take it from there. I sped up in the last 500m in the first interval to bring it down to 1:59. The second interval didn't hurt too badly, so I sped up again. The third started hurting, and I entered deep in the pain cave in the fourth. My HR didn't go that high today though, very strange. I held 190 for 4 mintues during my 5k, so maybe I had more in me today, but it certainly didn't feel like it.

It was faster than my 5x1500 from 9 days ago and this is supposed to be half a second slower. My pre-lockdown PB was 7:51, so that's a pretty neat improvement.
33M, 173cm, 75kg
100m: 17.4, 1': 337m, 500m: 1:34, 1k: 3:23, 2k: 7:17, 5k: 19:53, 6k: 23:58, 60': 14112m

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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » August 2nd, 2020, 6:22 am

Boris1956 wrote:
July 31st, 2020, 5:50 am
The scores on the door so far for post lockdown mileage:
Mar: 55852
Apr: 452024
May: 374272
Jun: 413172
Jul: 431923
For a grand total post lockdown of 1727243.
I'm going to take a week off now.
winniewinser wrote:
July 31st, 2020, 5:46 am
<>
May 2020 388,044m
June 2020 461,207m
July 2020 334,897m

That's some serious volume, gents. No idea how you find the time, but this is very impressive.
50 HWT
PBs: 1'=328m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46

2020 goals:
1k - sub 3:30; 30' > 7500m; 60' > 14600m; HM sub 1:29.00
2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00;

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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » August 2nd, 2020, 6:43 am

KeithT wrote:
July 31st, 2020, 1:34 pm
<>

LOL, OK, I decided I was going to try and hit a 1:48 pace exactly and I did just that which equated to 8330M. Thought about pushing for more but after the CTC on Tuesday I was just hoping to hit the 1:48 pace and I did pretty much the whole thing at that pace - very flat, especially for me as being consistent is never a strong point for me. I mean I would have strokes higher and lower but kept the avg. right on 1:48. So, next week I want to get closer to 1:47 and hit 8400.
Very nice work Keith. I know where you're coming from about only posting flat out TT efforts, but I reckon a PB that you train specifically for is worth more. There is no reason not to post any PBs that you get on the way.
50 HWT
PBs: 1'=328m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46

2020 goals:
1k - sub 3:30; 30' > 7500m; 60' > 14600m; HM sub 1:29.00
2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00;

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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » August 2nd, 2020, 6:50 am

mitchel674 wrote:
August 1st, 2020, 4:51 pm
Great interval session for me today. Eric Murray's live session this past Sunday but I was out of town waterskiing with my family.

4x8 minutes, R2 rate ladders increasing rate every 2 minutes.

18,20,22,24
20,22,24,26
22,24.26,28
24,26,28,30

I need to be doing more higher rate work. I've been sticking to Maffetone dictated HR capped long rows for the past 2 months at r20-22. It was great to get going at higher rates with Murray goading me along. Hot and sweaty that last set but I was pleased with my pace.

This followed by a nice 5k cool down.
I think there's a lot to be said for focusing on rate. It seems to be a bit easier psychologically than focusing on wattage or pace. Just hit the rate and let pace take care of itself.

However, I am not really sure how best to progress with these sessions, so while they're great for morale, I don't think I've ever done them regularly as part of a training programme.
50 HWT
PBs: 1'=328m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46

2020 goals:
1k - sub 3:30; 30' > 7500m; 60' > 14600m; HM sub 1:29.00
2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00;

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » August 2nd, 2020, 7:27 am

Image

Six days off all exercise, too much beer, and about two weeks since a decent distance session, and it felt like it too. HR was elevated due to heat, humidity and spikes at end of splits but it still felt harder, and longer, than it should have done.
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » August 2nd, 2020, 7:30 am

max_ratcliffe wrote:
August 2nd, 2020, 6:50 am
I think there's a lot to be said for focusing on rate. It seems to be a bit easier psychologically than focusing on wattage or pace. Just hit the rate and let pace take care of itself.

However, I am not really sure how best to progress with these sessions, so while they're great for morale, I don't think I've ever done them regularly as part of a training programme.
Same here, but I only seem to struggle with mid-rates so I'm not convinced I'd get much benefit from them as I regularly train between r18-r30.

Much like my consistent splits, a different stroke rate will probably be helpful in guiding you to what you need to do, and distracting you from doing too much, or too little.
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

mitchel674
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Re: What Training Have You Done Today?

Post by mitchel674 » August 2nd, 2020, 7:49 am

max_ratcliffe wrote:
August 2nd, 2020, 6:50 am
mitchel674 wrote:
August 1st, 2020, 4:51 pm
Great interval session for me today. Eric Murray's live session this past Sunday but I was out of town waterskiing with my family.

4x8 minutes, R2 rate ladders increasing rate every 2 minutes.

18,20,22,24
20,22,24,26
22,24.26,28
24,26,28,30

I need to be doing more higher rate work. I've been sticking to Maffetone dictated HR capped long rows for the past 2 months at r20-22. It was great to get going at higher rates with Murray goading me along. Hot and sweaty that last set but I was pleased with my pace.

This followed by a nice 5k cool down.
I think there's a lot to be said for focusing on rate. It seems to be a bit easier psychologically than focusing on wattage or pace. Just hit the rate and let pace take care of itself.

However, I am not really sure how best to progress with these sessions, so while they're great for morale, I don't think I've ever done them regularly as part of a training programme.
It's a good session for me since I mostly do long, low rate rows (20-22spm). Good to get out of my comfort zone. The focus on rate is really just a good distraction. It's then interesting to go back and then have a look at pace at different rates.
55yo male, 6ft, 154lbs

Boris1956
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Location: GB - near Dorney Lake.

Re: What Training Have You Done Today?

Post by Boris1956 » August 2nd, 2020, 9:10 am

max_ratcliffe wrote:
August 2nd, 2020, 6:22 am
Boris1956 wrote:
July 31st, 2020, 5:50 am
The scores on the door so far for post lockdown mileage:
Mar: 55852
Apr: 452024
May: 374272
Jun: 413172
Jul: 431923
For a grand total post lockdown of 1727243.
I'm going to take a week off now.
winniewinser wrote:
July 31st, 2020, 5:46 am
<>
May 2020 388,044m
June 2020 461,207m
July 2020 334,897m

That's some serious volume, gents. No idea how you find the time, but this is very impressive.
All I did was ensure that I rowed six days a week and upped the mileage - I was usually doing 12k per session but I've upped it to between 14-18k a day. It soon mounts up. It's also part of my plan to continue weight loss. I'm now down to under 110kg and want to get closer to 100. Back in 2018 I was nearer 125kg so I decided to lose weight. My clothes are now baggy and shirt collars aren't as tight. As for finding time - I'm not going out much these days and I find it helps to keep to routine.
Born 1956 1m96 115kg. All time PB's 2k 40-50, 6.12.6 5k 17:02.6 10k 35:14.3 30' 8607 60' 16862 Mar 2:44:54.1
50-60, 2k 6.19.9. 60+ 2k 6:41.2 30' 8203 60' 16241

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