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.
Dangerscouse
Marathon Poster
Posts: 4564
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » October 18th, 2020, 4:50 am

Image

12k, no expectations and rowing using intuition. This felt surprisingly good, and I'd have liked to have done more if I'd had the time.
46 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

lindsayh
Half Marathon Poster
Posts: 3552
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » October 18th, 2020, 6:38 am

lancecampeau wrote:
October 17th, 2020, 10:14 pm
lindsayh wrote:
October 17th, 2020, 9:06 pm
10x 500m/2'R @1:47.5
df128 sr30 282w mhr161
Your session numbers are always impressive stuff Lindsay... I've got to try a 10x500m but honestly, I would have a hard time matching your pace, even 20+ years younger... The only PB I could catch is your 500m!
Thanks Lance - my go to when I want to go hard without risking a HD - hoping that I could be a bit faster if really going for it but pretty happy.
Lindsay
69yo 93kg
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

flatbread
500m Poster
Posts: 76
Joined: June 25th, 2020, 7:33 pm

Re: What Training Have You Done Today?

Post by flatbread » October 18th, 2020, 10:53 am

this was one workout with two ~1min water breaks, I accidentally hit the "menu button" while adjusting the angle of the PM5, and had to start over

5:00.0 1,203m 2:04.6 181 921 19 122
5:00.0 1,232m 2:01.7 194 967 20 122
5:00.0 1,256m 1:59.4 205 1007 21 125
5:00.0 1,259m 1:59.1 207 1012 21 127
5:00.0 1,265m 1:58.5 210 1022 21 130
5:00.0 1,266m 1:58.4 210 1024 21 132
5:00.0 1,256m 1:59.4 205 1007 21 125
5:00.0 1,260m 1:59.0 207 1013 21 125
5:00.0 1,260m 1:59.0 207 1013 22 126
5:00.0 1,264m 1:58.6 209 1020 21 127
5:00.0 1,259m 1:59.1 207 1012 22 127
5:00.0 1,266m 1:58.4 210 1024 22 127
5:00.0 1,167m 2:08.5 165 867 18 119
5:00.0 1,180m 2:07.1 170 886 19 122
5:00.0 1,198m 2:05.2 178 913 20 117
5:00.0 1,209m 2:04.0 183 930 20 117
5:00.0 1,115m 2:14.5 144 794 17 104
3:09.0 654m 2:24.4 116 699 15 112
54, 1m84, 75kg

Dino
6k Poster
Posts: 682
Joined: December 23rd, 2018, 8:54 am

Re: What Training Have You Done Today?

Post by Dino » October 18th, 2020, 12:18 pm

WIghtsculler wrote:
October 17th, 2020, 4:06 pm
Not on the erg for a couple of days. My first competitive row (scull) for over 28 years today. Only a time trial over 1000m, so like a mini head race. All the tech things I've been working on over recent weeks to fix my dubious technique went out the window. It was mainly kids and juniors out there and a couple of other masters like myself in a double scull, One of the double is a relative novice. Beaten by a junior coxed four and also by the double scull (by just one second). Great to be competing on the water again but it was frustrating that all the technical points I have been working on flew out of my head at the start, and it was not possible for me to get my erg watts down due to my suspect technique....... When you put an erg on water it sinks to the bottom!

Great day though!
Sounds like a really good day... I'm jealous!
Yes unfornately you cant just yank on the handle as you would on the erg! Last September I started to get the feel of r20 on the erg in the single.. but this year due to Covid I have been on the water once and as the adult session I go to is on a weekday evening now stuffed until Easter when evenings get light again :(
52M HWT 18/19, 19/20, 20/21 Team: 50Plus Zwift Rowing
1m 326m, 500m 1:38,7, 1k 3:35.7, 2k 7:17.6, 5k 19:06.6, 6k 23:26.0, 30m 7730m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0, 50k 3:49:17.3

nick rockliff
6k Poster
Posts: 902
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » October 18th, 2020, 1:09 pm

Out for a nice walk this afternoon with family, not seen Grandson for 14 days due to Covid in his school and having to isolate. They're in tier 2, so can only catch up outdoors. Got back and joined a 40 min session on Rowpro.

Split Time Meters Pace Watts Cals SR HR
1 5:00.0 1,319 1:53.7 238.0 93 26 91
2 5:00.0 1,328 1:53.0 242.9 94 26 141
3 5:00.0 1,332 1:52.6 245.1 95 26 145
4 5:00.0 1,329 1:52.9 243.4 94 26 116
5 5:00.0 1,331 1:52.7 244.5 95 26 149
6 5:00.0 1,331 1:52.7 244.5 95 27 155
7 5:00.0 1,333 1:52.5 245.6 95 26 155
8 5:00.0 1,335 1:52.4 246.7 95 26 158
Total 40:00.0 10,638 1:52.8 243.8 759 26 136
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 36.42.6 30m 8263 60m 16025 HM 79.49.2

flatbread
500m Poster
Posts: 76
Joined: June 25th, 2020, 7:33 pm

Re: What Training Have You Done Today?

Post by flatbread » October 18th, 2020, 5:33 pm

got in a second workout today -- put 40lbs (18kg) in the rucksack and did a 1hr hilly trail hike with the dog. lots of fallen leaves and waterfalls.

rucking is cool -- makes you use your core to keep a good neutral spine, and use your traps and chest to keep the ruck pack up. nice way to balance out the erg.
54, 1m84, 75kg

iangallagher
2k Poster
Posts: 256
Joined: May 7th, 2020, 2:05 am

Re: What Training Have You Done Today?

Post by iangallagher » October 18th, 2020, 9:20 pm

Did quite a fun 2km training session today - thought id post here in case anyone else fancied it.

its 6 x 250 meters with 15 seconds rest between each rep. 3 sets and 5 mins rest between each set.
Target pace is target 2km pace which for me was 1.34.9

Time Meters Pace Watts Cal/Hr S/M
14:11.2 4,500m 1:34.5 414 1723 34 170

0:47.4 250m 1:34.8 411 1713 34 144
0:47.4 250m 1:34.8 411 1713 34 157
0:47.3 250m 1:34.6 413 1722 34 163
0:47.3 250m 1:34.6 413 1722 34 166
0:47.3 250m 1:34.6 413 1722 34 169
0:47.2 250m 1:34.3 416 1731 36 172
r: 5:00 370m
0:47.4 250m 1:34.8 411 1713 33 153
0:47.3 250m 1:34.6 413 1722 34 169
0:47.3 250m 1:34.6 413 1722 34 174
0:47.3 250m 1:34.6 413 1722 34 178
0:47.4 250m 1:34.8 411 1713 35 179
0:47.3 250m 1:34.6 413 1722 36 180
r: 5:00 380m
0:47.3 250m 1:34.6 413 1722 34 160
0:47.3 250m 1:34.6 413 1722 34 174
0:47.0 250m 1:34.0 421 1750 37 180
0:47.4 250m 1:34.8 411 1713 35 183
0:47.4 250m 1:34.8 411 1713 37 185
0:46.9 250m 1:33.8 424 1759 37 186

Lactic certainly builds up in the last set. 15 secs goes by in a flash - not even enough time for a rolling start. But the 250 is also short enough to just grit your teeth and get it done
182cm; 89kg; 1km = 3.03.9; 2km = 6.24; 4mins = 1272; 5km = 17.09; 6km = 20.55; 30mins = 8467; 10km= 35.31; 60 minutes = 16179 HM = 1.23.25
Erging since May 2020

WIghtsculler
Paddler
Posts: 18
Joined: February 19th, 2020, 5:33 am

Re: What Training Have You Done Today?

Post by WIghtsculler » October 19th, 2020, 2:48 am

Dino wrote:
October 18th, 2020, 12:18 pm
WIghtsculler wrote:
October 17th, 2020, 4:06 pm
Not on the erg for a couple of days. My first competitive row (scull) for over 28 years today. Only a time trial over 1000m, so like a mini head race. All the tech things I've been working on over recent weeks to fix my dubious technique went out the window. It was mainly kids and juniors out there and a couple of other masters like myself in a double scull, One of the double is a relative novice. Beaten by a junior coxed four and also by the double scull (by just one second). Great to be competing on the water again but it was frustrating that all the technical points I have been working on flew out of my head at the start, and it was not possible for me to get my erg watts down due to my suspect technique....... When you put an erg on water it sinks to the bottom!

Great day though!
Sounds like a really good day... I'm jealous!
Yes unfornately you cant just yank on the handle as you would on the erg! Last September I started to get the feel of r20 on the erg in the single.. but this year due to Covid I have been on the water once and as the adult session I go to is on a weekday evening now stuffed until Easter when evenings get light again :(
i was on the water again yesterday and it was perfectly calm and beautiful flat water with no wind at all. I did the same TT course twice without the tailwind of the day before (or the waves) and without the self imposed pressure of competition induced adrenaline. My time the day before was 4m 26s. The 2 pieces today were approx 4m 00s and 4m 10s, so roughly 20 seconds off. Pleased with that. Now to translate the control into a competitive race in 2 weeks time. You couldn't improve an erg time by 20 seconds over 1000m!

About 9 weeks left on the waiting list for my C2 to arrive!
49 year old. Started rowing again in 2019 after 27 years off the water. 88 kg . 6'1". PB 2000m 6.45. PB 30 @20 8074m PB. Still working to get over my allergy to longer rows on the C2.

Dangerscouse
Marathon Poster
Posts: 4564
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » October 19th, 2020, 3:31 am

Image

Lovely way to start the week. I intended to row with no pressure and just let the splits be whatever they were, but I slowly slipped back into old habits, hence the slightly elevated HR.

It still felt like a good UT2 session so that's all that matters.
46 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

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winniewinser
10k Poster
Posts: 1557
Joined: August 9th, 2019, 9:35 am
Location: England

Re: What Training Have You Done Today?

Post by winniewinser » October 19th, 2020, 4:24 am

Dangerscouse wrote:
October 19th, 2020, 3:31 am
Lovely way to start the week. I intended to row with no pressure and just let the splits be whatever they were, but I slowly slipped back into old habits, hence the slightly elevated HR.

It still felt like a good UT2 session so that's all that matters.
Nice start to the week.
iangallagher wrote:
October 18th, 2020, 9:20 pm
Did quite a fun 2km training session today - thought id post here in case anyone else fancied it.

its 6 x 250 meters with 15 seconds rest between each rep. 3 sets and 5 mins rest between each set.
Target pace is target 2km pace which for me was 1.34.9
...
Looks brutal but then so much of your sessions do :wink: :lol:
flatbread wrote:
October 18th, 2020, 5:33 pm
got in a second workout today -- put 40lbs (18kg) in the rucksack and did a 1hr hilly trail hike with the dog. lots of fallen leaves and waterfalls.

rucking is cool -- makes you use your core to keep a good neutral spine, and use your traps and chest to keep the ruck pack up. nice way to balance out the erg.
Walking the dog I could manage but I doubt I'll be taking 18kg with me :D :lol:
nick rockliff wrote:
October 18th, 2020, 1:09 pm
Out for a nice walk this afternoon with family, not seen Grandson for 14 days due to Covid in his school and having to isolate. They're in tier 2, so can only catch up outdoors. Got back and joined a 40 min session on Rowpro.

Split Time Meters Pace Watts Cals SR HR
1 5:00.0 1,319 1:53.7 238.0 93 26 91
2 5:00.0 1,328 1:53.0 242.9 94 26 141
3 5:00.0 1,332 1:52.6 245.1 95 26 145
4 5:00.0 1,329 1:52.9 243.4 94 26 116
5 5:00.0 1,331 1:52.7 244.5 95 26 149
6 5:00.0 1,331 1:52.7 244.5 95 27 155
7 5:00.0 1,333 1:52.5 245.6 95 26 155
8 5:00.0 1,335 1:52.4 246.7 95 26 158
Total 40:00.0 10,638 1:52.8 243.8 759 26 136
Nice session Nick. Covid :( :evil: .....ruined 2020 and probably future years too.
LWTM, 6'2" 48yo, 100m 17.9, 1min 337m, 500m 1:34.2, 1km 3:24.6, 2km 6:53.5, 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

lindsayh
Half Marathon Poster
Posts: 3552
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » October 19th, 2020, 7:05 am

Mon PM
2k @2:11
1k @1:57
1609m @1:50.9 (very ordinary attempt for IRL/FMMC)
df128 sr30 257w mhr161
15' = 3421m @2:11 (142)
Lindsay
69yo 93kg
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

nick rockliff
6k Poster
Posts: 902
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » October 19th, 2020, 1:14 pm

Another 30min on Rowpro, plan was 1.52 r25

Split Time Meters Pace Watts Cals SR HR
1 6:00.0 1,605 1:52.2 248.1 115 25 135
2 6:00.0 1,610 1:51.8 250.5 116 25 143
3 6:00.0 1,608 1:51.9 249.5 115 25 146
4 6:00.0 1,609 1:51.9 250.0 116 25 147
5 6:00.0 1,611 1:51.7 250.9 116 25 122
Total 30:00.0 8,042 1:51.9 249.7 579 25 126

HRM playing up tonight, kept dropping out then coming back. Battery change time I think.
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 36.42.6 30m 8263 60m 16025 HM 79.49.2

faach1
500m Poster
Posts: 59
Joined: April 25th, 2020, 6:40 am
Location: Tenby

Re: What Training Have You Done Today?

Post by faach1 » October 19th, 2020, 1:16 pm

Dangerscouse wrote:
October 17th, 2020, 11:35 am
faach1 wrote:
October 17th, 2020, 10:31 am
1k Prep session:

6x250m/45s r @ 2k pace. R30, very easy to reach this split today, just going in gradually. Should I be basing my target split for these kind of sessions from 2k Pb (very recent) or 500m Pb (not so recent) ?
I always think you're better off using the most recent, and slightly longer distance. I think that there is a fairly notable difference between 500m and 1k, so using the 2k pace is more useful, and you can adjust it if you find it easy.

Is 6 x 250m specified in your programme? Personally I wouldn't use them for 1k training. 500m would be as low as I'd want to go
Thanks for the advice Stu. Yes it was specified, I’ll do it twice in the programme, once more near the end of it to compare. The rest of the programme agrees with what you have said, with 500m being the lowest interval distance. I’ve also changed the number of sessions I do per week versus to what I have done with 2k prep/longer stuff. So far it all feels good and the changes have been positive, I’ve given myself a bit longer for this prep - 8 weeks, to really try and get the balance between aerobic and anaerobic capacity, as the 1k is a lot more aerobic than I previously thought. I have to thank you guys for this 👍
19/M/Boarderline LWT/UK/Follow me on Instagram @faach1

Image

Dangerscouse
Marathon Poster
Posts: 4564
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » October 19th, 2020, 1:50 pm

faach1 wrote:
October 19th, 2020, 1:16 pm

Thanks for the advice Stu. Yes it was specified, I’ll do it twice in the programme, once more near the end of it to compare. The rest of the programme agrees with what you have said, with 500m being the lowest interval distance. I’ve also changed the number of sessions I do per week versus to what I have done with 2k prep/longer stuff. So far it all feels good and the changes have been positive, I’ve given myself a bit longer for this prep - 8 weeks, to really try and get the balance between aerobic and anaerobic capacity, as the 1k is a lot more aerobic than I previously thought. I have to thank you guys for this 👍
Good to hear mate. It's always better to take it a bit slower and consolidate your confidence after each level you reach. You need the positive memories to recall when you're struggling: knowing you have done it before is a strong motivator on bad days.
46 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

HowardF
Paddler
Posts: 16
Joined: September 2nd, 2020, 10:30 am

Re: What Training Have You Done Today?

Post by HowardF » October 19th, 2020, 3:15 pm

Did my second 4x4R4.

Not possible to add jpg. files ?

Anyhow during this session I had:
Inside AT zone: 4:45
Inside TR zone: 4:59

On my Garmin 6X this gave me the Exercise load index of 98. Last Friday i did 5 KM running, This gave index 155.
50 years, 183 cm, 94 kg, Norway

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