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.
KeithT
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Re: What Training Have You Done Today?

Post by KeithT » May 17th, 2021, 8:39 am

winniewinser wrote:
May 15th, 2021, 2:54 pm
Evil Workout 👿....20x500m/1'R... primary 🎯 was to keep them all over SR 28 and around 1:47.8. On tired legs this stung like a biatch 🥵😤. Probably due a rest tomorrow now.

35:32.1 10,000m 1:46.6 289 1294 30
1:45.2 500m 1:45.2 301 1334 30
1:46.4 500m 1:46.4 291 1300 30
1:46.5 500m 1:46.5 290 1297 30
1:47.3 500m 1:47.3 283 1275 30
1:46.7 500m 1:46.7 288 1291 30
1:47.1 500m 1:47.1 285 1280 30
1:46.4 500m 1:46.4 291 1300 30
1:46.6 500m 1:46.6 289 1294 30
1:46.9 500m 1:46.9 287 1286 31
1:47.2 500m 1:47.2 284 1277 30
1:47.1 500m 1:47.1 285 1280 30
1:47.0 500m 1:47.0 286 1283 30
1:47.2 500m 1:47.2 284 1277 30
1:47.3 500m 1:47.3 283 1275 30
1:46.9 500m 1:46.9 287 1286 30
1:46.9 500m 1:46.9 287 1286 30
1:47.1 500m 1:47.1 285 1280 31
1:46.1 500m 1:46.1 293 1308 31
1:46.6 500m 1:46.6 289 1294 32
1:43.5 500m 1:43.5 316 1386 32
This looks pretty miserable.
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

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » May 17th, 2021, 8:41 am

iangallagher wrote:
May 16th, 2021, 6:45 pm
Thought it was about time to man up and do my first 10km on the skierg. I had done 5km the previous day dreadfully hungover in 18.23 and that felt easy so it gave me hope that i might be able break 38 minutes.

Went better than i hoped in the end and didnt really die at any stage here so its a good base to build off now.

Time Meters Pace Watts Cal/Hr S/M
36:34.1 10,000m 1:49.7 265 1212 39
7:17.1 2,000m 1:49.2 268 1223 37
7:20.8 4,000m 1:50.2 262 1200 39
7:21.3 6,000m 1:50.3 261 1197 40
7:20.0 8,000m 1:50.0 263 1205 39
7:14.9 10,000m 1:48.7 272 1237 41
I have very little time in the Ski ERG but this seems really good to me.
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

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » May 17th, 2021, 8:44 am

hjs wrote:
May 17th, 2021, 5:20 am
MartinSH4321 wrote:
May 17th, 2021, 2:40 am
max_ratcliffe wrote:
May 17th, 2021, 2:17 am


When you started with SkiErg, I wondered if you might be even better than you are on the rower (plenty of strength, huge engine, but not 6'6"). This might be one of your strongest pieces yet - only 3 splits slower than your rowing 10k is very, very good IMO.

I still want to see what Martin can do on the SkiErg.
:D I fear the skierg won't make my engine bigger, but the sprints should really fit me well as bench press strength is a good indicator according to Henry and this is my strongest exercise. Hopefully I can test one soon, gyms are still closed in Austria but sports shops are open :)
Some people are faster on the skierg. And you don’t need height perse. I see guys with a bodybuilding background do very well. You height /weight / strenght ratio looks good. In general, although its just my feeling, there less waist of energy on the skierg. Certainly on lower speeds the skierg feels easier. Trouble, for most, is speeding up, on the rower you hang on the handle. On skierg the arms are in an angle, to go really fast, you need upperbody strenght to keep the angles you need.

I also see some people with very good long distance results, and getting this via high rating, but being aerobic athletes, so less raw strenght, so on 500 and below they simply don’t have enough peakpower to go really fast. And when you already using high spm, rating up is limited.
Yeah, I guess the skierg will fit me relatively better than the rower, I'm more the James Hall bodytype but without the big engine :)
1983 Austria 1.86 107Kg
LP: 1:04.6 100m: 13.6 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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hjs
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Location: Amstelveen the netherlands

Re: What Training Have You Done Today?

Post by hjs » May 17th, 2021, 10:03 am

MartinSH4321 wrote:
May 17th, 2021, 8:44 am

Yeah, I guess the skierg will fit me relatively better than the rower, I'm more the James Hall bodytype but without the big engine :)
Don’t know how big that engine is, on the rower he is not much faster than you over 1k. He also does little longer work.

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » May 17th, 2021, 10:39 am

KeithT wrote:
May 17th, 2021, 8:39 am
This looks pretty miserable.
:lol: ....yeah it was at the time......but is now in the resigned to history :D
Alex, LWTM, 6'2" 49yo, 100m 17.3 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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OregonERG
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Re: What Training Have You Done Today?

Post by OregonERG » May 17th, 2021, 10:02 pm

I am too tired to row so I ran a lake loop with my buddy... 10km, hilly, and slow. Better than a zero in the training log. :wink:
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

flatbread
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Re: What Training Have You Done Today?

Post by flatbread » May 18th, 2021, 7:59 am

got back on the erg last friday. just had the itch after being able to strength train again.

sat and sun, 10k then time on the bike.

yesterday, just erg on the slides. trying to keep under 180w, which would be 60% of best 2k. Lots of slow over the next few months, and nothing over an hour.

1:00:04.2 14,015m 2:08.5 165 866 19 119
5:00.0 1,145m 2:11.0 156 835 18 119
5:00.0 1,173m 2:07.8 167 876 18 121
5:00.0 1,189m 2:06.1 174 899 19 121
5:00.0 1,187m 2:06.3 173 896 19 118
5:00.0 1,194m 2:05.6 177 907 19 116
5:00.0 1,197m 2:05.3 178 912 19 123
5:00.0 1,187m 2:06.3 173 896 19 116
5:00.0 1,190m 2:06.0 175 901 20 122
5:00.0 1,196m 2:05.4 177 910 20 123
5:00.0 1,189m 2:06.1 174 899 20 123
5:00.0 1,068m 2:20.4 126 734 16 120
5:00.0 1,095m 2:16.9 136 768 17 112
54, 1m84, 74kg

RHR 40, MHR 167 bike, 157erg

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
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Re: What Training Have You Done Today?

Post by ampire » May 18th, 2021, 10:45 am

Did a 3x4km/90"r distance piece felt really good, last rep was a bit less consistent as I was distracted but closed strong and evened up the average.
Slowly shrinking rest interval on this type of workout to become continuous.

Time Meters Pace Watts Cal/Hr S/M HR
50:15.9 12,000m 2:05.6 176 907 22 166
16:44.8 4,000m 2:05.6 177 907 22 160
16:45.6 4,000m 2:05.7 176 906 22 166
16:45.5 4,000m 2:05.6 176 906 22 172
r368m
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

Tony Cook
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Re: What Training Have You Done Today?

Post by Tony Cook » May 18th, 2021, 2:55 pm

Flipped the screen over and just rowed for 1500 strokes.
Time Meters Pace Watts Cal/Hr S/M
1:08:59.4 17,564m 1:57.8 214 1036 21 134
5:00.0 1,253m 1:59.7 204 1002 22 123
5:00.0 1,268m 1:58.2 211 1027 22 129
5:00.0 1,281m 1:57.0 218 1050 22 135
5:00.0 1,289m 1:56.3 222 1064 22 135
5:00.0 1,279m 1:57.2 217 1046 21 131
5:00.0 1,289m 1:56.3 222 1064 21 140
5:00.0 1,290m 1:56.2 223 1066 22 138
5:00.0 1,271m 1:58.0 213 1032 21 133
5:00.0 1,269m 1:58.2 212 1029 22 136
5:00.0 1,269m 1:58.2 212 1029 22 134
5:00.0 1,270m 1:58.1 212 1031 22 139
5:00.0 1,271m 1:58.0 213 1032 22 145
5:00.0 1,268m 1:58.2 211 1027 22 135
3:59.4 997m 2:00.0 202 996 22 133
Born 1963 6' 5" 100Kg
PBs only from 2020 - 100m 15.7s - 1min 355m - 500m 1:28.4 - 1k 3:10.6 - 2k 6:31.6 - 5k 17:34.9 - 6k 20:57.5 - 30min @ 20SPM 8,336m - 10k 36:28.0 - 1 hour 16,094m - HM 1:18:51.7

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » May 18th, 2021, 3:16 pm

Bit more base work tonight as I'm feeling a bit 🤧

3x10'/2'R

30:00.0 7,599m 1:58.4 22
10:00.0 2,531m 1:58.5 22
10:00.0 2,530m 1:58.5 22
10:00.0 2,537m 1:58.3 22

Followed by sprint training.
Alex, LWTM, 6'2" 49yo, 100m 17.3 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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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » May 18th, 2021, 11:25 pm

SkiErg 60' L4-style (although over-stroked by a fair bit).

1:00:00.0 13,334m 2:14.9 142 789 29

10:00.0 2,216m 2:15.3 141 785 27
20:00.0 2,222m 2:15.0 142 789 28
30:00.0 2,223m 2:14.9 142 790 29
40:00.0 2,223m 2:14.9 142 790 29
50:00.0 2,216m 2:15.3 141 785 31
1:00:00.0 2,235m 2:14.2 145 798 31

First time I've ever gone over 50', so a nominal PB.
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=42:35; 60'=13358m; HM=NGTFH

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » May 19th, 2021, 3:11 am

Image

Intended on a steady r20 but it got a bit out of control. Capped at r26 so it didn't turn into a PB attempt. Certainly felt good to prove something to myself and exorcise some negative feelings
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 20:47; 10k= 35:46 30mins= 8,428m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 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 » May 19th, 2021, 4:22 am

max_ratcliffe wrote:
May 18th, 2021, 11:25 pm
SkiErg 60' L4-style (although over-stroked by a fair bit).

1:00:00.0 13,334m 2:14.9 142 789 29

10:00.0 2,216m 2:15.3 141 785 27
20:00.0 2,222m 2:15.0 142 789 28
30:00.0 2,223m 2:14.9 142 790 29
40:00.0 2,223m 2:14.9 142 790 29
50:00.0 2,216m 2:15.3 141 785 31
1:00:00.0 2,235m 2:14.2 145 798 31

First time I've ever gone over 50', so a nominal PB.
That's a long time to be standing there yanking the handles :shock: .....well done I say
Alex, LWTM, 6'2" 49yo, 100m 17.3 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

flatbread
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Re: What Training Have You Done Today?

Post by flatbread » May 19th, 2021, 4:32 am

yesterday

just steady endurance on the slides

1:00:03.3 14,017m 2:08.5 165 867 19 118
5:00.0 1,183m 2:06.7 172 890 19 121
5:00.0 1,201m 2:04.8 180 918 19 114
5:00.0 1,202m 2:04.7 180 919 19 117
5:00.0 1,197m 2:05.3 178 912 20 122
5:00.0 1,192m 2:05.8 176 904 19 120
5:00.0 1,192m 2:05.8 176 904 20 123
5:00.0 1,196m 2:05.4 177 910 20 123
5:00.0 1,191m 2:05.9 175 902 20 123
5:00.0 1,188m 2:06.2 174 898 20 124
5:00.0 1,173m 2:07.8 167 876 20 120
5:00.0 1,088m 2:17.8 134 759 17 116
5:00.0 1,007m 2:28.9 106 664 15 103

did a quick change and got back outside on the bike. quick hour with 45min@300w. 280w/135HR avg.
54, 1m84, 74kg

RHR 40, MHR 167 bike, 157erg

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

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

nick rockliff
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Re: What Training Have You Done Today?

Post by nick rockliff » May 19th, 2021, 12:54 pm

Another 10kr22 this evening sitting on 1.54/55 with a bit of a push at the end.

Time Meters Pace Watts Cal/Hr S/M
38:05.9 10,000m 1:54.2 234 1106 22 132
7:39.1 2,000m 1:54.7 231 1096 22 71
7:37.9 4,000m 1:54.4 233 1102 22 141
7:37.7 6,000m 1:54.4 234 1104 22 147
7:37.0 8,000m 1:54.2 235 1107 22 152
7:34.2 10,000m 1:53.5 239 1122 22 152

Second covid jab tomorrow so expecting HR to be high after for a week or so.
64 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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