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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Re: What Training Have You Done Today?

Post by Dangerscouse » April 8th, 2021, 3:24 am

Image

Image

After a good chat with a teammate, he confirmed what I was thinking and I'm not doing enough anaerobic training, so I planned on four, or ideally five, 10 min reps aiming for circa 90% of HR. As I didn't properly warm up, there's a good chance that my max HR was lower than 176 so this may have been too fast, despite it not feeling physically too much: it was more of a mental battle.

It wasn't a good day for it today, so I stopped at two, and quickly programmed in 30 minutes just to get some more metres in. This felt far more natural and I found a nice groove at 83% of MHR. I also think that the rest didn't help, as happens quite often to me. I prefer a single piece as I can lose momentum and incentive to tolerate the discomfort.
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 20:47; 10k= 35:46 30mins= 8,428m 60mins= 16,461m HM= 1:16.47; FM= 2:44:04; 50k= 3:16:09; 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 » April 8th, 2021, 3:41 am

Dangerscouse wrote:
April 8th, 2021, 3:24 am
Image

Image

After a good chat with a teammate, he confirmed what I was thinking and I'm not doing enough anaerobic training, so I planned on four, or ideally five, 10 min reps aiming for circa 90% of HR. As I didn't properly warm up, there's a good chance that my max HR was lower than 176 so this may have been too fast, despite it not feeling physically too much: it was more of a mental battle.

It wasn't a good day for it today, so I stopped at two, and quickly programmed in 30 minutes just to get some more metres in. This felt far more natural and I found a nice groove at 83% of MHR. I also think that the rest didn't help, as happens quite often to me. I prefer a single piece as I can lose momentum and incentive to tolerate the discomfort.
Nice.

Definitely something in this, where you say losing the incentive to tolerate discomfort.....I think that's a key part of the training myself and Ian do with JD as it prepares you for the hurt of a really hard session. On this one maybe 2 more 10' mins at a slightly slower pace would have had more benefit as the struggle is often more important than the numbers.

Still quality.
Alex, LWTM, 6'2" 49yo, 100m 17.5, 1min 340m, 500m 1:31.9, 1km 3:16.3, 4min 1220m, 2km 6:50.2, 5km 17:59.8, 6km 21:46.7, 30' 8082m, 10km 37:31.3, 60' 15,504m, HM 1:22:14.7, FM 3:08:12.8

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » April 8th, 2021, 3:45 am

OregonERG wrote:
April 7th, 2021, 5:01 pm
Those are good questions. And yes, the "hard" parts are quite hard for me. I still struggle to row 1:45 pace (even thought it is my 2km goal pace) and when I go that fast I have to do like 33 spm (HR 165). It isn't easy.

But 1:56 pace is comfortably slower than even my hour row pace. 1:56 (or thereabouts) feels very doable for me (HR 140s). I try to "force myself" to slow down the stroke rate to like 26 and that feels like I am "sitting around." I am a weak rower (upper body) but have pretty good endurance from decades of marathons and triathlons.

Like you, others on this forum have also been very helpful regarding my strengths and weaknesses. I will continue to follow people's advice and "work on my deficits" (power) instead of always just falling back on my strengths (cardio). As for this workout, I think I will keep doing it because it starts out pretty easy (when I am doubting myself) and gets harder as I warm up. By the end, the 500-500 is a great way to finish a workout. :D
OK, the devil is quite often in the detail.

I can see why you're going at 1:56 if you only dropped down to r26. If you rowed at r20, your pace will be commensurately slower too. I always find that my stroke rate can automatically dictate my pace, unless I make a conscious effort to increase or decrease it.

1:45 pace isn't easy, so don't underestimate how hard much effort and training it will take, especially given your running background. It's a totally different type of exercise stress.

I'd suggest that you lower your stroke rate over a period of 2 or 3 weeks, as it will feel strange if you try and change it too quickly. A lower rate will be more effort, so expect a subconscious reaction telling you it's not a good idea, especially as you'll go slower to start with.

You could programme in your session, either on the monitor, or use Ergzone app if you've got a PM5 and a smartphone, and input it as an interval session with zero rest between them.
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 20:47; 10k= 35:46 30mins= 8,428m 60mins= 16,461m HM= 1:16.47; FM= 2:44:04; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Tandstad
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Re: What Training Have You Done Today?

Post by Tandstad » April 8th, 2021, 3:55 am

Dangerscouse wrote:
April 8th, 2021, 3:24 am
Image

Image

After a good chat with a teammate, he confirmed what I was thinking and I'm not doing enough anaerobic training, so I planned on four, or ideally five, 10 min reps aiming for circa 90% of HR. As I didn't properly warm up, there's a good chance that my max HR was lower than 176 so this may have been too fast, despite it not feeling physically too much: it was more of a mental battle.

It wasn't a good day for it today, so I stopped at two, and quickly programmed in 30 minutes just to get some more metres in. This felt far more natural and I found a nice groove at 83% of MHR. I also think that the rest didn't help, as happens quite often to me. I prefer a single piece as I can lose momentum and incentive to tolerate the discomfort.
Good going there Stu, and I also agree that more anaerobic training might benefit you.

The struggle of doing reps instead of a long piece is also real, I know we have discussed this previously and think we are on the same page there, the pain of starting a new rep can be overwhelming when things starts to get hard.
36YO, 188 cm, 113 kg, NOR. Instagram: jtands
1K: 2:59(2020), 2K: 6:16(2020), 5K: 16:44(2020), 6K: 20:53(2020), 10K: 34:44(2020), 30min: 8743m(2020), 30r20: 8416(2020), 60min: 16851(2021) HM: 1:16:19(2020)

nick rockliff
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Re: What Training Have You Done Today?

Post by nick rockliff » April 8th, 2021, 5:47 am

Dangerscouse wrote:
April 8th, 2021, 3:24 am
Image

Image

After a good chat with a teammate, he confirmed what I was thinking and I'm not doing enough anaerobic training, so I planned on four, or ideally five, 10 min reps aiming for circa 90% of HR. As I didn't properly warm up, there's a good chance that my max HR was lower than 176 so this may have been too fast, despite it not feeling physically too much: it was more of a mental battle.

It wasn't a good day for it today, so I stopped at two, and quickly programmed in 30 minutes just to get some more metres in. This felt far more natural and I found a nice groove at 83% of MHR. I also think that the rest didn't help, as happens quite often to me. I prefer a single piece as I can lose momentum and incentive to tolerate the discomfort.
Stu, yes you are very short of these types of session but think more short of UT1 type rather than AT.

IMHO, out of the two sessions you've just done, the 30 min is the type you are more short of and maybe should be a tad faster. For the 2 x 10 min I think the rate is too high for the pace, r26 would be better, again IMHO.

I always found the 4 x 2k r24 with 4 mins recovery a great AT session.
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 16089 HM 79.16.6

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » April 8th, 2021, 9:32 am

Tandstad wrote:
April 7th, 2021, 9:49 am
First attempt at this months CTC. The whole family has been semi-sick(runny nose) the last days, so I hope that after giving it a couple more days, at least sub 1:45 should be possible:

2k WU

Image

Punished myself afterwards by at least completing the distance at good pace, 5x1 min on/1 min off:
Time Meters Pace Watts Cal/Hr S/M
5:00.0 1,514m 1:39.0 360 1538 20
1:00.0 305m 1:38.3 368 1565 20
1:00.0 305m 1:38.3 368 1565 20
1:00.0 303m 1:39.0 361 1541 20
1:00.0 299m 1:40.3 347 1492 20
1:00.0 301m 1:39.6 354 1516 20
r260m

Everything strict R20 of course B)
The work you did was really strong! Sub 1:45 pace would be stellar.
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 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

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Re: What Training Have You Done Today?

Post by KeithT » April 8th, 2021, 9:35 am

winniewinser wrote:
April 7th, 2021, 2:46 pm
Today's offering...8x400m/2'R 🎯 1:39.9. A bit lethargic going into this one but it soon wakes you up 😉. Target hit with a little nudge to finish 🔥💥💪😎

10:35.2 3,200m 1:39.2 31
1:19.6 400m 1:39.5 29
1:19.5 400m 1:39.3 30
1:19.6 400m 1:39.5 32
1:19.7 400m 1:39.6 29
1:19.6 400m 1:39.5 32
1:19.7 400m 1:39.6 32
1:19.5 400m 1:39.3 32
1:17.9 400m 1:37.3 34
More strong training!
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 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

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » April 8th, 2021, 9:43 am

KeithT wrote:
April 8th, 2021, 9:35 am
winniewinser wrote:
April 7th, 2021, 2:46 pm
Today's offering...8x400m/2'R 🎯 1:39.9. A bit lethargic going into this one but it soon wakes you up 😉. Target hit with a little nudge to finish 🔥💥💪😎

10:35.2 3,200m 1:39.2 31
1:19.6 400m 1:39.5 29
1:19.5 400m 1:39.3 30
1:19.6 400m 1:39.5 32
1:19.7 400m 1:39.6 29
1:19.6 400m 1:39.5 32
1:19.7 400m 1:39.6 32
1:19.5 400m 1:39.3 32
1:17.9 400m 1:37.3 34
More strong training!
Cheers Keith
Alex, LWTM, 6'2" 49yo, 100m 17.5, 1min 340m, 500m 1:31.9, 1km 3:16.3, 4min 1220m, 2km 6:50.2, 5km 17:59.8, 6km 21:46.7, 30' 8082m, 10km 37:31.3, 60' 15,504m, HM 1:22:14.7, FM 3:08:12.8

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » April 8th, 2021, 9:44 am

Dangerscouse wrote:
April 8th, 2021, 3:24 am
Image

Image

After a good chat with a teammate, he confirmed what I was thinking and I'm not doing enough anaerobic training, so I planned on four, or ideally five, 10 min reps aiming for circa 90% of HR. As I didn't properly warm up, there's a good chance that my max HR was lower than 176 so this may have been too fast, despite it not feeling physically too much: it was more of a mental battle.

It wasn't a good day for it today, so I stopped at two, and quickly programmed in 30 minutes just to get some more metres in. This felt far more natural and I found a nice groove at 83% of MHR. I also think that the rest didn't help, as happens quite often to me. I prefer a single piece as I can lose momentum and incentive to tolerate the discomfort.
Interesting, will be anxious to see how doing more anaerobic works for you. I know when I started to do more to get ready for the WRVIS it took a good couple months before I got back to what I could do and then went past it but it was not the easiest or fastest transition.
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 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

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » April 8th, 2021, 10:49 am

winniewinser wrote:
April 8th, 2021, 3:41 am
Definitely something in this, where you say losing the incentive to tolerate discomfort.....I think that's a key part of the training myself and Ian do with JD as it prepares you for the hurt of a really hard session. On this one maybe 2 more 10' mins at a slightly slower pace would have had more benefit as the struggle is often more important than the numbers.

Still quality.
Thanks mate. It's the stop/start nature of this that all too often throws me, and I just didn't engage my head this morning. I was far too busy trying to chase 90% MHR rather than thinking holistically, and I let my emotions dictate my decisions.
Tandstad wrote:
April 8th, 2021, 3:55 am
Good going there Stu, and I also agree that more anaerobic training might benefit you.

The struggle of doing reps instead of a long piece is also real, I know we have discussed this previously and think we are on the same page there, the pain of starting a new rep can be overwhelming when things starts to get hard.
Thanks mate. The ultra distances are even more of a plate spinning challenge, and specificity is good up to a certain point but it's tough to know when it's too specific.
nick rockliff wrote:
April 8th, 2021, 5:47 am
Stu, yes you are very short of these types of session but think more short of UT1 type rather than AT.

IMHO, out of the two sessions you've just done, the 30 min is the type you are more short of and maybe should be a tad faster. For the 2 x 10 min I think the rate is too high for the pace, r26 would be better, again IMHO.

I always found the 4 x 2k r24 with 4 mins recovery a great AT session.
Yes Nick, it's a good example of how I wasn't fully engaged this morning as it was always intended as r26, but I got carried away. I think the 30 mins session actually felt more beneficial, but I kept the pace back a little bit as I want to do some longer distance tomorrow and Saturday.
KeithT wrote:
April 8th, 2021, 9:44 am
Interesting, will be anxious to see how doing more anaerobic works for you. I know when I started to do more to get ready for the WRVIS it took a good couple months before I got back to what I could do and then went past it but it was not the easiest or fastest transition.
I've never been very anaerobic, certainly compared to young, so I've probably not dropped too much :D

Tbh, my recent 6k, has given me some confidence that it's actually not too bad but I'm just struggling a bit with a return to work as well. I do think the 1k repeats I used to regularly do on a Monday night since hot pilates was cancelled, were helpful and I'm seeing the impact since I haven't done them for about five weeks.
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 20:47; 10k= 35:46 30mins= 8,428m 60mins= 16,461m HM= 1:16.47; FM= 2:44:04; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

nick rockliff
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Re: What Training Have You Done Today?

Post by nick rockliff » April 8th, 2021, 12:41 pm

Thought I'd have a go at the ctc this evening, target was sub 1.50

Time Meters Pace Watts Cal/Hr S/M
20:00.0 5,462m 1:49.8 264 1208 20 152
10:00.0 2,729m 1:49.9 263 1206 20 150
10:00.0 2,733m 1:49.7 265 1210 20 154
r30m

Probably wouldn't gain much by doing it again.
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 16089 HM 79.16.6

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hjs
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Re: What Training Have You Done Today?

Post by hjs » April 8th, 2021, 1:11 pm

Dangerscouse wrote:
April 8th, 2021, 3:24 am
Image

Image

After a good chat with a teammate, he confirmed what I was thinking and I'm not doing enough anaerobic training, so I planned on four, or ideally five, 10 min reps aiming for circa 90% of HR. As I didn't properly warm up, there's a good chance that my max HR was lower than 176 so this may have been too fast, despite it not feeling physically too much: it was more of a mental battle.

It wasn't a good day for it today, so I stopped at two, and quickly programmed in 30 minutes just to get some more metres in. This felt far more natural and I found a nice groove at 83% of MHR. I also think that the rest didn't help, as happens quite often to me. I prefer a single piece as I can lose momentum and incentive to tolerate the discomfort.
Stu never thought of joining Jon’s Group? Think it could do wonders for you. Although you do fine I always have the feeling you could do better.

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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » April 8th, 2021, 1:37 pm

Life's been getting in the way (and the dog has woken me up at 3am - thanks!).

Last night:

SkiErg

2k w/u, then

6x 1 on/1 off.

Time Meters Pace Watts Cal/Hr S/M
6:00.0 1,697m 1:46.0 293 1309 50
1:00.0 283m 1:46.0 294 1311 48
1:00.0 283m 1:46.0 294 1311 48
1:00.0 282m 1:46.3 291 1300 49
1:00.0 284m 1:45.6 297 1321 51
1:00.0 283m 1:46.0 294 1311 53
1:00.0 283m 1:46.0 294 1311 53

Shame about reps 3 and 4. One pesky metre each way totally ruined the look of this.

Some kettlebell and ab wheel stuff to finish.
50 HWT
PBs:
Rower 1'=329m; 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
SkiErg 1'=298m; 500m=1:42.4; 1k=3:36.0; 2k=7:43.8; 5k=20:35; 6k=TBC; 30'=TBC; 10k=42:50; 60'=TBC; HM=NGTFH

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » April 8th, 2021, 1:43 pm

nick rockliff wrote:
April 8th, 2021, 12:41 pm
Thought I'd have a go at the ctc this evening, target was sub 1.50

Time Meters Pace Watts Cal/Hr S/M
20:00.0 5,462m 1:49.8 264 1208 20 152
10:00.0 2,729m 1:49.9 263 1206 20 150
10:00.0 2,733m 1:49.7 265 1210 20 154
r30m

Probably wouldn't gain much by doing it again.
That's really strong Nick 💪💪💪
Alex, LWTM, 6'2" 49yo, 100m 17.5, 1min 340m, 500m 1:31.9, 1km 3:16.3, 4min 1220m, 2km 6:50.2, 5km 17:59.8, 6km 21:46.7, 30' 8082m, 10km 37:31.3, 60' 15,504m, HM 1:22:14.7, FM 3:08:12.8

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » April 8th, 2021, 1:44 pm

max_ratcliffe wrote:
April 8th, 2021, 1:37 pm
Life's been getting in the way (and the dog has woken me up at 3am - thanks!).

Last night:

SkiErg

2k w/u, then

6x 1 on/1 off.

Time Meters Pace Watts Cal/Hr S/M
6:00.0 1,697m 1:46.0 293 1309 50
1:00.0 283m 1:46.0 294 1311 48
1:00.0 283m 1:46.0 294 1311 48
1:00.0 282m 1:46.3 291 1300 49
1:00.0 284m 1:45.6 297 1321 51
1:00.0 283m 1:46.0 294 1311 53
1:00.0 283m 1:46.0 294 1311 53

Shame about reps 3 and 4. One pesky metre each way totally ruined the look of this.

Some kettlebell and ab wheel stuff to finish.
That looks pretty rapid work Max 🔥🔥🔥👍
Alex, LWTM, 6'2" 49yo, 100m 17.5, 1min 340m, 500m 1:31.9, 1km 3:16.3, 4min 1220m, 2km 6:50.2, 5km 17:59.8, 6km 21:46.7, 30' 8082m, 10km 37:31.3, 60' 15,504m, HM 1:22:14.7, FM 3:08:12.8

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