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
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Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » January 13th, 2021, 5:18 pm

btlifter wrote:
January 13th, 2021, 5:07 pm
I did too! I just didn't follow my plan nearly as well as you appear to have followed yours!
I'm following my plan to perfection. I plan to not do it, and watch all of you lot thrash it out
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,461m HM= 1:16.47; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

iangallagher
2k Poster
Posts: 359
Joined: May 7th, 2020, 2:05 am

Re: What Training Have You Done Today?

Post by iangallagher » January 13th, 2021, 6:03 pm

KeithT wrote:
January 13th, 2021, 3:22 pm
Did the CTC today......must say it was pretty miserable. Was happy to meet my goal (barely) of avg. sub 1:30 but it crushed me and never felt comfortable. I think I need to do more short intervals to get ready for World Indoor Sprints as I am way less comfortable on the shorter stuff than I used to be. Anyway, here is what I did:

Mtrs/Time/Pace/SPM

2500/7:29.6/1:29.9/37

100/0:17.6/1:28.0/41
200/0:34.9/1:27.2/39
300/0:52.6/1:27.6/39
400/1:12.5/1:30.6/36
500/1:33.0/1:33.0/33
400/1:14.0/1:32.5/35
300/0:52.9/1:28.2/38
200/0:35.0/1:27.6/40
100/0:17.1/1:25.4/44
good stuff Keith. Its a real nasty one and the pain builds up quick!
182cm; 89kg; 1km = 2.57.5; 2km = 6.21; 4mins = 1296; 5km = 17.09; 6km = 20.55; 30mins = 8481; 10km= 35.31; 60 minutes = 16179 HM = 1.23.25
Erging since May 2020

btlifter
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Posts: 48
Joined: November 19th, 2020, 7:10 pm

Re: What Training Have You Done Today?

Post by btlifter » January 13th, 2021, 6:33 pm

Dangerscouse wrote:
January 13th, 2021, 5:18 pm
btlifter wrote:
January 13th, 2021, 5:07 pm
I did too! I just didn't follow my plan nearly as well as you appear to have followed yours!
I'm following my plan to perfection. I plan to not do it, and watch all of you lot thrash it out
My 100km training plan is going the same way!
32, 6'4, 109kg
60s: 405m
500: TBD
1k: 2:51.6
2k: 5:57.3
5k: 16:28.3
10k: 34:15
60min: 16997m
HM: 1:14:27.9
Ma: 2:47:47

@competitiocam

Sb13ky
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Posts: 22
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Re: What Training Have You Done Today?

Post by Sb13ky » January 13th, 2021, 11:48 pm

AM:

30:00 @ 2:05.5 SS

PM:

4000m warm up

3x2000m @ 6k pace @ R30 on 5:00 rest
(7:09.0, 7:09.3, 7:09.3)

2000m cool down

I was in control but that was tough. I find the Wednesday’s 5-6k work is always the hardest workout of the week.
5’9, 25M, 71kg 1k: 3:14.4 2k: 6:42.1 5k: 18:08.2 6k: 21:46.1

MartinSH4321
Half Marathon Poster
Posts: 2197
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » January 14th, 2021, 3:11 am

KeithT wrote:
January 13th, 2021, 3:22 pm
Did the CTC today......must say it was pretty miserable. Was happy to meet my goal (barely) of avg. sub 1:30 but it crushed me and never felt comfortable. I think I need to do more short intervals to get ready for World Indoor Sprints as I am way less comfortable on the shorter stuff than I used to be. Anyway, here is what I did:

Mtrs/Time/Pace/SPM

2500/7:29.6/1:29.9/37

100/0:17.6/1:28.0/41
200/0:34.9/1:27.2/39
300/0:52.6/1:27.6/39
400/1:12.5/1:30.6/36
500/1:33.0/1:33.0/33
400/1:14.0/1:32.5/35
300/0:52.9/1:28.2/38
200/0:35.0/1:27.6/40
100/0:17.1/1:25.4/44
Well done Keith, looks very well paced and you hit the target!
1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 176
LP: 1:06 100m: 14.0 1': 387m 500m: 1:21.4
1k: 3:05 2k: 6:43 5k: 17:53 30': 8237m 30R20: 8088m 10k: 36:51
60': 16087m, HM: 1:19:42

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hjs
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Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands

Re: What Training Have You Done Today?

Post by hjs » January 14th, 2021, 8:24 am

Skierg.

“All in one”

20x537 10.7k 155.5 free rate, drag 115 av rate 35

Format. 3/1 on/off 154.0/2.05. Or 1600 on, with 2.05 active rest.
Overall bit faster. In the gardenhouse, 2c which was a bit chilly in shorts and tanktop.

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max_ratcliffe
10k Poster
Posts: 1205
Joined: May 2nd, 2019, 11:01 pm

Re: What Training Have You Done Today?

Post by max_ratcliffe » January 14th, 2021, 8:46 am

hjs wrote:
January 14th, 2021, 8:24 am
Skierg.

“All in one”

20x537 10.7k 155.5 free rate, drag 115 av rate 35

Format. 3/1 on/off 154.0/2.05. Or 1600 on, with 2.05 active rest.
Overall bit faster. In the gardenhouse, 2c which was a bit chilly in shorts and tanktop.
Do you use chalk on the handles Henry?
I tried to do an hour today (never gone over 5k in one go, so probably a bit ambitious), but bailed as I was struggling to hold onto the handles. Probably just too much ammunition for the chimp TBH... not helped by my son messaging me saying he'd been bitten by a spider.
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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hjs
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Posts: 9652
Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands

Re: What Training Have You Done Today?

Post by hjs » January 14th, 2021, 9:06 am

max_ratcliffe wrote:
January 14th, 2021, 8:46 am
hjs wrote:
January 14th, 2021, 8:24 am
Skierg.

“All in one”

20x537 10.7k 155.5 free rate, drag 115 av rate 35

Format. 3/1 on/off 154.0/2.05. Or 1600 on, with 2.05 active rest.
Overall bit faster. In the gardenhouse, 2c which was a bit chilly in shorts and tanktop.
Do you use chalk on the handles Henry?
I tried to do an hour today (never gone over 5k in one go, so probably a bit ambitious), but bailed as I was struggling to hold onto the handles. Probably just too much ammunition for the chimp TBH... not helped by my son messaging me saying he'd been bitten by a spider.
No, just the handle. From 5k to an hour is simply to much. It took me also time to get used to longer distances. Now a 10k is very doable.

KeithT
10k Poster
Posts: 1563
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » January 14th, 2021, 10:11 am

iangallagher wrote:
January 13th, 2021, 6:03 pm
KeithT wrote:
January 13th, 2021, 3:22 pm
Did the CTC today......must say it was pretty miserable. Was happy to meet my goal (barely) of avg. sub 1:30 but it crushed me and never felt comfortable. I think I need to do more short intervals to get ready for World Indoor Sprints as I am way less comfortable on the shorter stuff than I used to be. Anyway, here is what I did:

Mtrs/Time/Pace/SPM

2500/7:29.6/1:29.9/37

100/0:17.6/1:28.0/41
200/0:34.9/1:27.2/39
300/0:52.6/1:27.6/39
400/1:12.5/1:30.6/36
500/1:33.0/1:33.0/33
400/1:14.0/1:32.5/35
300/0:52.9/1:28.2/38
200/0:35.0/1:27.6/40
100/0:17.1/1:25.4/44
good stuff Keith. Its a real nasty one and the pain builds up quick!
Was hoping I could match your result but couldn't. Its produce power in the end.amazing how your body just cant
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 376m, 500m - 1:21.9, 1K - 2:59.4, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:47:46

KeithT
10k Poster
Posts: 1563
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » January 14th, 2021, 10:12 am

MartinSH4321 wrote:
January 14th, 2021, 3:11 am
KeithT wrote:
January 13th, 2021, 3:22 pm
Did the CTC today......must say it was pretty miserable. Was happy to meet my goal (barely) of avg. sub 1:30 but it crushed me and never felt comfortable. I think I need to do more short intervals to get ready for World Indoor Sprints as I am way less comfortable on the shorter stuff than I used to be. Anyway, here is what I did:

Mtrs/Time/Pace/SPM

2500/7:29.6/1:29.9/37

100/0:17.6/1:28.0/41
200/0:34.9/1:27.2/39
300/0:52.6/1:27.6/39
400/1:12.5/1:30.6/36
500/1:33.0/1:33.0/33
400/1:14.0/1:32.5/35
300/0:52.9/1:28.2/38
200/0:35.0/1:27.6/40
100/0:17.1/1:25.4/44
Well done Keith, looks very well paced and you hit the target!
Thanks, I am satisfied with result, not thrilled but it was all I had.I need to do some work on short intervals - lost some of my ability with them.
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 376m, 500m - 1:21.9, 1K - 2:59.4, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:47:46

flatbread
2k Poster
Posts: 216
Joined: June 25th, 2020, 7:33 pm

Re: What Training Have You Done Today?

Post by flatbread » January 14th, 2021, 10:35 am

Upper back steadily getting there -- probably about 3 weeks away, to stay on the safe side. In two weeks, I'll look for some slides -- mainly as a means of forcing myself to go easily when I do row, as it will take me a while to get the hang of those. And, the emphasis now is on the bike, anyway. Weight is coming back down -- 77kg today. Should be back at 75 by the hilly races, if they still happen.

M -- 50min easy recovery. 170w, HR never cracked 95bpm.
Tues -- 5 x 4 min TR @ 365w, then a block of 30min @ 280w (equivalent to a 1:59/500 pace).
Wed -- 45min @ 280w, then 2 x 20 @ 305w (about like 1:54/500 or so).

I've hopped on Zwift after resisting it for years. Being limited to one gear (my indoor rig is my old track racing bike with a powermeter) means probably no Zwift races, but the courses are engaging and it does help the time pass. If any of ya'll are on there, my Zwift is Joo Joo the Wonder Sloth*



* As a human, I'm just ok. But for a sloth, I'm amazing.
54, 1m84, 76.5kg

RHR 40, MHR 168 (on bike -- no idea for the erg)

10k 38:05, 5k 18:07, 2k 7:00

2020 power bests on bike: 405w 5min, 357w 20min, 350w 60min

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ampire
2k Poster
Posts: 413
Joined: October 28th, 2017, 7:11 pm

Re: What Training Have You Done Today?

Post by ampire » January 14th, 2021, 11:11 am

flatbread wrote:
January 14th, 2021, 10:35 am
Upper back steadily getting there -- probably about 3 weeks away, to stay on the safe side. In two weeks, I'll look for some slides -- mainly as a means of forcing myself to go easily when I do row, as it will take me a while to get the hang of those. And, the emphasis now is on the bike, anyway. Weight is coming back down -- 77kg today. Should be back at 75 by the hilly races, if they still happen.

M -- 50min easy recovery. 170w, HR never cracked 95bpm.
Tues -- 5 x 4 min TR @ 365w, then a block of 30min @ 280w (equivalent to a 1:59/500 pace).
Wed -- 45min @ 280w, then 2 x 20 @ 305w (about like 1:54/500 or so).

I've hopped on Zwift after resisting it for years. Being limited to one gear (my indoor rig is my old track racing bike with a powermeter) means probably no Zwift races, but the courses are engaging and it does help the time pass. If any of ya'll are on there, my Zwift is Joo Joo the Wonder Sloth*



* As a human, I'm just ok. But for a sloth, I'm amazing.
I have upper back issues (and lower as well) and slides help a lot.


Did another really slow and easy 30 min, starting to feel better.
Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,557m 2:17.2 135 765 19
6:00.0 1,308m 2:17.6 134 762 19
12:00.0 1,316m 2:16.7 137 770 19
18:00.0 1,303m 2:18.1 133 756 19
24:00.0 1,310m 2:17.4 135 764 19
30:00.0 1,322m 2:16.1 139 777 20
M34|5'8"/173CM|150lb/68KG|LWT|MHR 192|RHR 42|2020: 5K 18:52.9 (@1:53.2/500)|C2-D+Slides+EndureRow Seat

Dangerscouse
Marathon Poster
Posts: 5277
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » January 14th, 2021, 12:06 pm

btlifter wrote:
January 13th, 2021, 6:33 pm
My 100km training plan is going the same way!
Hahaha, it's a foolproof plan mate. Intend to not do it, and you'll always be a winner
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,461m HM= 1:16.47; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

mict450
2k Poster
Posts: 475
Joined: December 23rd, 2019, 3:11 pm
Location: the good, ol' U S of A

Re: What Training Have You Done Today?

Post by mict450 » January 14th, 2021, 1:46 pm

flatbread wrote:
January 14th, 2021, 10:35 am
Upper back steadily getting there -- probably about 3 weeks away, to stay on the safe side. In two weeks, I'll look for some slides -- mainly as a means of forcing myself to go easily when I do row, as it will take me a while to get the hang of those.
Glad you're feeling better. When I went dynamic, I initially had a problem banging off the front & back stops. Your stroke looks a lot better than what I had, so you should adapt easier. Just start at a good middle position & you should be golden. It makes it easier to aim the fan at yourself & you may want to use a headband.
Eric, YOB:1954
Shasta County, CA, small town USA

Tony Cook
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Posts: 271
Joined: May 4th, 2020, 5:13 am

Re: What Training Have You Done Today?

Post by Tony Cook » January 14th, 2021, 2:33 pm

4 x 2k again today. At 15’ starts max.
Time Meters Pace Watts Cal/Hr S/M
27:45.7 8,000m 1:44.1 310 1367 29 166
6:57.9 2,000m 1:44.4 307 1356 29 160
6:57.8 2,000m 1:44.4 307 1357 29 165
6:57.1 2,000m 1:44.2 309 1362 29 168
6:52.9 2,000m 1:43.2 318 1395 31 171
Rated up to 36 spm for last 250 of last rep - still feels odd.
Born 1963 6' 5" 100Kg
PBs only from 2020 - 100m 15.7s - 1min 355m - 500m 1:30.0 - 1k 3:10.6 - 2k 6:37.7 - 5k 17:34.9 - 6k 20:57.5 - 30min @ 20SPM 8,132m - 10k 36:28.0 - 1 hour 16,094m - HM 1:23:13.1

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