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.
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OregonERG
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Re: What Training Have You Done Today?

Post by OregonERG » May 3rd, 2021, 10:25 pm

Dangerscouse wrote:
May 3rd, 2021, 2:17 pm
Dutch wrote:
May 3rd, 2021, 11:47 am
When doing half and full marathons, do you stop for breaks? Do you let the clock keep running or does the clock stop or do you take time off? I have always wondered how it works.
I personally don't stop for a drink or food, for anything less than 32k, and I row one handed whilst drinking during a FM. I don't like stopping unless I have to as it can sometimes be quite tough to start again.
While I am not a real rower (yet), I absolutely agree with Dangerscouse on this. You can't really stop the watch on a timed effort; that just doesn't "count" in my book. I can't really hold any kind of pace when I row one handed, but it is still better than a full stop...
48 years, 6'0 & 170 lbs. | 2km - 6:59.2 / 5km - 18:13.7 / 30 min - 8085m / 10km - 37:12.5 / Hour Best - 15,823m

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OregonERG
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Re: What Training Have You Done Today?

Post by OregonERG » May 3rd, 2021, 10:28 pm

Oh, today's training...

5km row (just cruising) in a moderate type effort - 1:59.0 pace
11km run (slow) over a very hilly course - ashamed to mention the pace...
1kg of pasta - and therein lies the problem. Pasta, damn. :roll:
48 years, 6'0 & 170 lbs. | 2km - 6:59.2 / 5km - 18:13.7 / 30 min - 8085m / 10km - 37:12.5 / Hour Best - 15,823m

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » May 4th, 2021, 8:17 am

OregonERG wrote:
May 3rd, 2021, 10:28 pm
Oh, today's training...

5km row (just cruising) in a moderate type effort - 1:59.0 pace
11km run (slow) over a very hilly course - ashamed to mention the pace...
1kg of pasta - and therein lies the problem. Pasta, damn. :roll:
The harder you train the more pasta you can eat though! :D

One of the benefits of logging meters on the ERG.
53 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 - 2:45:41

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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » May 4th, 2021, 9:25 am

SkiErg

Pace changes every 500m, target 2:05/2:11

21:19.1 5,000m 2:07.9 167 875 35
2:04.4 500m 2:04.4 182 925 34
2:10.9 1,000m 2:10.9 156 837 31
2:05.0 1,500m 2:05.0 179 916 36
2:10.9 2,000m 2:10.9 156 837 34
2:05.1 2,500m 2:05.1 179 915 38
2:11.0 3,000m 2:11.0 156 835 35
2:05.0 3,500m 2:05.0 179 916 38
2:10.9 4,000m 2:10.9 156 837 34
2:05.0 4,500m 2:05.0 179 916 38
2:10.8 5,000m 2:10.8 156 838 34

Tidy enough workout, but I suspect just a hair too quick, as I'm going to cycle this through 5k/6k/30'/9k/10k on a weekly rotation. This pace for 10k would be a PB (albeit probably a bit weak), so probably racing my training a bit.

For s**ts and giggles, I decided to rank this piece, and amusingly, this puts me No 1 for the season in the rankings. Shout out to Tim Barnett who's in 2nd place and is an SCI wheelchair user. Full of admiration for anyone who tells adversity to "get stuffed" in this way.
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'=7582m; 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=25:29; 30'=7239m; 10k=42:50; 60'=TBC; HM=NGTFH

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » May 4th, 2021, 9:26 am

Great weights session for me today:

deadlift: did 12x170kg with 1-2 reps in reserve, better than expected

benchpress: 10x135kg with 0-1 reps in reserve, much better than expected :D

Super-happy with weights progression so far, this week will be hard, than a few days tapering and then 500m and 1' TT later next week, feeling great and very confident B)

Not much erg training to post here, except one very good sprinting session last Friday:

I've planned 5x100 at 14.5'', but the first one felt incredibly good, so pushed harder and started fading at rep 4, so stopped.
Time Meters Pace Watts Cal/Hr S/M
0:57.3 400m 1:11.6 953 3578 47
0:14.2 100m 1:11.0 978 3665 51
0:14.3 100m 1:11.5 958 3595 46
0:14.3 100m 1:11.5 958 3595 46
0:14.6 100m 1:13.0 900 3396 45
r396m
1983 Austria 1.86 107Kg
LP: 1:05 100m: 13.8 1': 392m 500m: 1:21.4
1k: 3:05 2k: 6:43 5k: 17:53 30': 8237m 30R20: 8088m 10k: 36:39
60': 16087m, HM: 1:19:42
Insta-Training log/vids: @martin.stoeger

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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » May 4th, 2021, 9:33 am

MartinSH4321 wrote:
May 4th, 2021, 9:26 am
Great weights session for me today:

deadlift: did 12x170kg with 1-2 reps in reserve, better than expected

benchpress: 10x135kg with 0-1 reps in reserve, much better than expected :D

Super-happy with weights progression so far, this week will be hard, than a few days tapering and then 500m and 1' TT later next week, feeling great and very confident B)

Not much erg training to post here, except one very good sprinting session last Friday:

I've planned 5x100 at 14.5'', but the first one felt incredibly good, so pushed harder and started fading at rep 4, so stopped.
Time Meters Pace Watts Cal/Hr S/M
0:57.3 400m 1:11.6 953 3578 47
0:14.2 100m 1:11.0 978 3665 51
0:14.3 100m 1:11.5 958 3595 46
0:14.3 100m 1:11.5 958 3595 46
0:14.6 100m 1:13.0 900 3396 45
r396m
Massively strong work on the weights Martin. I think they might have ruined your chances of hitting LWT this year though :).

Very much looking forward to seeing new 1' and 500m PBs!
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'=7582m; 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=25:29; 30'=7239m; 10k=42:50; 60'=TBC; HM=NGTFH

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ampire
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Re: What Training Have You Done Today?

Post by ampire » May 4th, 2021, 10:24 am

7x1500m/2'R drag factor 96
Time Meters Pace Watts Cal/Hr S/M HR
42:04.5 10,500m 2:00.2 201 993 22 174
6:02.8 1,500m 2:00.9 198 981 23 162
6:00.8 1,500m 2:00.2 201 992 22 172
5:59.0 1,500m 1:59.6 204 1002 22 175
5:59.6 1,500m 1:59.8 203 999 23 175
5:59.9 1,500m 1:59.9 203 997 23 180
6:02.2 1,500m 2:00.7 199 984 22 179
6:00.1 1,500m 2:00.0 202 996 23 179
r1,623m

5km cooldown
Time Meters Pace Watts Cal/Hr S/M HR
22:38.9 5,000m 2:15.8 139 780 21 147
4:32.4 1,000m 2:16.2 139 776 22 148
4:32.4 2,000m 2:16.2 139 776 21 147
4:32.1 3,000m 2:16.0 139 778 22 148
4:31.4 4,000m 2:15.7 140 782 21 148
4:30.6 5,000m 2:15.3 141 786 22 145
M35|5'8"/173CM|148lb/67KG|LWT|MHR 192|RHR 42|2020: 5K 18:52.9 (@1:53.2/500)|C2-D+Slides+EndureRow Seat+NSI Minicell Foam

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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 » May 4th, 2021, 10:54 am

MartinSH4321 wrote:
May 4th, 2021, 9:26 am
Great weights session for me today:

deadlift: did 12x170kg with 1-2 reps in reserve, better than expected

benchpress: 10x135kg with 0-1 reps in reserve, much better than expected :D

Super-happy with weights progression so far, this week will be hard, than a few days tapering and then 500m and 1' TT later next week, feeling great and very confident B)

Not much erg training to post here, except one very good sprinting session last Friday:

I've planned 5x100 at 14.5'', but the first one felt incredibly good, so pushed harder and started fading at rep 4, so stopped.
Time Meters Pace Watts Cal/Hr S/M
0:57.3 400m 1:11.6 953 3578 47
0:14.2 100m 1:11.0 978 3665 51
0:14.3 100m 1:11.5 958 3595 46
0:14.3 100m 1:11.5 958 3595 46
0:14.6 100m 1:13.0 900 3396 45
r396m
Let the gains do come :D

MartinSH4321
Half Marathon Poster
Posts: 2444
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » May 4th, 2021, 12:16 pm

max_ratcliffe wrote:
May 4th, 2021, 9:33 am
MartinSH4321 wrote:
May 4th, 2021, 9:26 am
Great weights session for me today:

deadlift: did 12x170kg with 1-2 reps in reserve, better than expected

benchpress: 10x135kg with 0-1 reps in reserve, much better than expected :D

Super-happy with weights progression so far, this week will be hard, than a few days tapering and then 500m and 1' TT later next week, feeling great and very confident B)

Not much erg training to post here, except one very good sprinting session last Friday:

I've planned 5x100 at 14.5'', but the first one felt incredibly good, so pushed harder and started fading at rep 4, so stopped.
Time Meters Pace Watts Cal/Hr S/M
0:57.3 400m 1:11.6 953 3578 47
0:14.2 100m 1:11.0 978 3665 51
0:14.3 100m 1:11.5 958 3595 46
0:14.3 100m 1:11.5 958 3595 46
0:14.6 100m 1:13.0 900 3396 45
r396m
Massively strong work on the weights Martin. I think they might have ruined your chances of hitting LWT this year though :).

Very much looking forward to seeing new 1' and 500m PBs!
:lol: Thanks Max! To be honest the chances of getting a LWT were already pretty low before :D
1983 Austria 1.86 107Kg
LP: 1:05 100m: 13.8 1': 392m 500m: 1:21.4
1k: 3:05 2k: 6:43 5k: 17:53 30': 8237m 30R20: 8088m 10k: 36:39
60': 16087m, HM: 1:19:42
Insta-Training log/vids: @martin.stoeger

MartinSH4321
Half Marathon Poster
Posts: 2444
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » May 4th, 2021, 12:18 pm

hjs wrote:
May 4th, 2021, 10:54 am
MartinSH4321 wrote:
May 4th, 2021, 9:26 am
Great weights session for me today:

deadlift: did 12x170kg with 1-2 reps in reserve, better than expected

benchpress: 10x135kg with 0-1 reps in reserve, much better than expected :D

Super-happy with weights progression so far, this week will be hard, than a few days tapering and then 500m and 1' TT later next week, feeling great and very confident B)

Not much erg training to post here, except one very good sprinting session last Friday:

I've planned 5x100 at 14.5'', but the first one felt incredibly good, so pushed harder and started fading at rep 4, so stopped.
Time Meters Pace Watts Cal/Hr S/M
0:57.3 400m 1:11.6 953 3578 47
0:14.2 100m 1:11.0 978 3665 51
0:14.3 100m 1:11.5 958 3595 46
0:14.3 100m 1:11.5 958 3595 46
0:14.6 100m 1:13.0 900 3396 45
r396m
Let the gains do come :D
:D More to come for sure B)
1983 Austria 1.86 107Kg
LP: 1:05 100m: 13.8 1': 392m 500m: 1:21.4
1k: 3:05 2k: 6:43 5k: 17:53 30': 8237m 30R20: 8088m 10k: 36:39
60': 16087m, HM: 1:19:42
Insta-Training log/vids: @martin.stoeger

Dutch
500m Poster
Posts: 50
Joined: March 21st, 2021, 8:19 am

Re: What Training Have You Done Today?

Post by Dutch » May 4th, 2021, 1:12 pm

Took delivery of new concept bike today and did some sprints with the other half. I did three lots of 200 meter sprints. The first one didnt record, the second one the PM5 froze and the third one my legs were so blown I was slower than the first lol
The one that recorded was df 38 and 18.4 secs, rpm140 ave1.32.5. The first ride, I seen a time of 18.1 and as low as 1.21 ave at one point and nearly 600 watts, but that never recorded, df on that was 78.
I actually thought I was going to do alot better than I did. I am losing alot of power on the start. My splits for the 200 were 10.1 for the first 100 and 8.4 for the second 100. Same as rowing really, I am not an all out sprinter. I have high hopes for the 500 and 1 minute lol
There is also a calibration feature on the PM5, not sure if thats the same for a PM5 on the rower? My PM3 on the rower does not have that feature.
Overall though good fun and I reckon there will be a crossover benefit with leg power and fitness.
Age 51, 186cm 84kg

HowardF
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Posts: 55
Joined: September 2nd, 2020, 10:30 am

Re: What Training Have You Done Today?

Post by HowardF » May 4th, 2021, 1:30 pm

Okey, was not sure if I should post this training event or not…
Plan today was 3x15R5-UT1
Just before I started, I noticed my wife had changed how I have put the weights on the rear of the C2 machine. She started to row since 7th of April ( 20 mins and achieve around 3850 meters now. For that I am very happy), but today she found out my “design of weights” was not nice enough…
During my second interval, her “design of weights” did not hold. Hence, I had to stop and remove. Pace time target was just to forget, and it was more important to finish decently with respect to HR.
Third interval started as planned with respect to pace target, but then my C2 started to move away from the mat. Hence stop and move the machine in place. This happened two times during this interval….Once more; forget the pace time target and just finish decently with respect to HR.
First interval pace time : 2:05,8
Anyhow as I still see myself as a newbi, I learned some lessons:
-3x15R5-UT1 will be a hard one!
-Need to have a spare glove as I do sweat heavily
-Make sure the weights put on the rear of the C2 do not move
51 years, 183 cm, 100 kg, Norway

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winniewinser
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Posts: 2311
Joined: August 9th, 2019, 9:35 am
Location: England

Re: What Training Have You Done Today?

Post by winniewinser » May 4th, 2021, 2:15 pm

max_ratcliffe wrote:
May 4th, 2021, 9:25 am
SkiErg

Pace changes every 500m, target 2:05/2:11

21:19.1 5,000m 2:07.9 167 875 35
2:04.4 500m 2:04.4 182 925 34
2:10.9 1,000m 2:10.9 156 837 31
2:05.0 1,500m 2:05.0 179 916 36
2:10.9 2,000m 2:10.9 156 837 34
2:05.1 2,500m 2:05.1 179 915 38
2:11.0 3,000m 2:11.0 156 835 35
2:05.0 3,500m 2:05.0 179 916 38
2:10.9 4,000m 2:10.9 156 837 34
2:05.0 4,500m 2:05.0 179 916 38
2:10.8 5,000m 2:10.8 156 838 34

Tidy enough workout, but I suspect just a hair too quick, as I'm going to cycle this through 5k/6k/30'/9k/10k on a weekly rotation. This pace for 10k would be a PB (albeit probably a bit weak), so probably racing my training a bit.

For s**ts and giggles, I decided to rank this piece, and amusingly, this puts me No 1 for the season in the rankings. Shout out to Tim Barnett who's in 2nd place and is an SCI wheelchair user. Full of admiration for anyone who tells adversity to "get stuffed" in this way.
Solid 5k banked Max 💪💪💪
Alex, LWTM, 6'2" 49yo, 100m 17.5, 1' 340m, 500m 1:30.0, 1km 3:14.3, 4min 1220m, 2km 6:50.2, 5km 17:59.8, 6km 21:46.7, 30' 8082m, 10km 37:31.3, 60' 15,669m, HM 1:22:14.7, FM 3:08:12.8

Skierg 1' 281m, 2km 8:32.0 :lol:, 5km 21:41.6

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

Re: What Training Have You Done Today?

Post by winniewinser » May 4th, 2021, 2:18 pm

1st crack at CTC for my crew...died a bit on tired legs but a decent marker. Bigger 🐟🦈🐠 to fry this week 😎

10' cooldown Skierg 🎿⛷️

3:20.0 1,018m 1:38.2 32
0:40.0 212m 1:34.3 33
1:20.0 208m 1:36.1 33
2:00.0 201m 1:39.5 32
2:40.0 196m 1:42.0 30
3:20.0 203m 1:38.5 33
Alex, LWTM, 6'2" 49yo, 100m 17.5, 1' 340m, 500m 1:30.0, 1km 3:14.3, 4min 1220m, 2km 6:50.2, 5km 17:59.8, 6km 21:46.7, 30' 8082m, 10km 37:31.3, 60' 15,669m, HM 1:22:14.7, FM 3:08:12.8

Skierg 1' 281m, 2km 8:32.0 :lol:, 5km 21:41.6

iangallagher
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Posts: 451
Joined: May 7th, 2020, 2:05 am

Re: What Training Have You Done Today?

Post by iangallagher » May 4th, 2021, 10:16 pm

First harder interval session on the skierg and it continues to humble me! Set myself a target of 1.48 then neg split the set - whilst trying to keep the rate above 40. Its really strange compared to the rower. As i tire on the rower i naturally rate up - but its the opposite on the skierg. I really have to work to keep it over 40. 50spm will have to wait!

Time Meters Pace Watts Cal/Hr S/M
28:28.6 8,000m 1:46.7 287 1289 42 171
3:35.5 1,000m 1:47.7 280 1262 40 155
3:35.1 1,000m 1:47.5 281 1268 41 162
3:34.8 1,000m 1:47.4 283 1272 41 168
3:34.4 1,000m 1:47.2 284 1277 43 173
3:34.2 1,000m 1:47.1 285 1280 41 174
3:33.8 1,000m 1:46.9 287 1286 42 177
3:33.1 1,000m 1:46.5 289 1295 43 179
3:27.7 1,000m 1:43.8 312 1375 46 183

Gasping at the end and the hand blisters continue to be a pain
182cm; 89kg; 1km = 2.57.5; 2km = 6.19; 4mins = 1296; 5km = 16.49; 6km = 20.24; 30mins = 8605; 10km= 35.31; 60 minutes = 16179 HM = 1.23.25
Erging since May 2020

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