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.
User avatar
ampire
5k Poster
Posts: 524
Joined: October 28th, 2017, 7:11 pm

Re: What Training Have You Done Today?

Post by ampire » June 10th, 2021, 10:13 pm

row_boat_willie wrote:
June 10th, 2021, 5:42 pm

My target today was 40' at 2:50 pace / 24 SPM. Finished at 2:53 and 20 SPM. I just can't seem to rate higher and go slower - I can rate high and go faster, or rate slow and go slower, but can't mix match without throwing my form off.
I don't think you should weaken your stroke. If you do 24 SPM, go a bit faster pace than what you do with 20 SPM. Same force with each stroke, just more strokes per minute. You don't want to train yourself to have a weak stroke. Either way, good on your for sticking through it. Some workouts don't end up as enjoyable as others, but you stick with it and improve. :D
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

iain
2k Poster
Posts: 499
Joined: October 11th, 2007, 6:56 am
Location: Reading, UK

Re: What Training Have You Done Today?

Post by iain » June 11th, 2021, 1:35 am

row_boat_willie wrote:
June 10th, 2021, 5:42 pm
Maybe it's just the humid weather, but looks like I'm not alone in the struggles. Today went awful - I'm still struggling with the level 3s and getting my stroke rate right.

My target today was 40' at 2:50 pace / 24 SPM. Finished at 2:53 and 20 SPM. I just can't seem to rate higher and go slower - I can rate high and go faster, or rate slow and go slower, but can't mix match without throwing my form off.

I was dragging out of bed today and not even 10 minutes in (honestly, even during my warmup) I was dragging. For the first time in ages I actually had to take a 2 minute recovery period half way through. It's not even that I've overworked, as yesterday was a rest day and last week with Memorial Day traveling I only rowed twice.

Here's to waking up feeling better tomorrow!
We all have off days. Well done for finishing the session. You really should post a video for comment as those numbers suggest a technique issue to me. 2:53 at 20SPM is 2.25Watts/min stroke work (135J). I don't now your size or age, but as a weak 52 year old lightweight with short legs, I regularly pull 500J. failing that, it must be that you are no exploding into the drive. Does it feel that you are doing a squat? If not you can push harder!
52, lightweight currently training 3 times a week after a long break. Free Spirit, come join us http://www.freespiritsrowing.com/forum/

User avatar
winniewinser
Half Marathon Poster
Posts: 2367
Joined: August 9th, 2019, 9:35 am
Location: England

Re: What Training Have You Done Today?

Post by winniewinser » June 11th, 2021, 6:37 am

winniewinser wrote:
June 10th, 2021, 6:40 am

Physical or mentally not right? I most definitely couldn't do this session at 5k pace.....I reckon it's more 10k-1 or 2

It'll get done I'm sure......keep chipping away.
I can't talk really....I haven't done it yet on the rower.....but I know it hurt like hell on the Skierg.
iangallagher wrote:
June 10th, 2021, 10:10 pm
Particularly spicey ski-erg session today. 5 x 600 meters off 2 mins rest. Target was 2k-1 which worked out as 1.38.7 for me. Then to try and negative split the set.

Well i almost threw in the towel after the 4th and i started the 5th already in lactic pain so i knew it was going to be ugly - but i guess that is where the magic happens. Im not sure if ive ever been in as much pain as after the 5th rep

Time Meters Pace Watts Cal/Hr S/M
9:49.9 3,000m 1:38.3 368 1567 47
1:58.3 600m 1:38.5 365 1557 50
1:58.0 600m 1:38.3 368 1566 46
1:57.4 600m 1:37.8 374 1586 46
1:57.2 600m 1:37.6 376 1592 49
1:59.0 600m 1:39.1 359 1535 48
Bosh......that is a spicy one.....I'll have a go at this on the Skierg sometime.
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

Steff
Paddler
Posts: 43
Joined: July 14th, 2020, 8:14 am

Re: What Training Have You Done Today?

Post by Steff » June 11th, 2021, 7:55 am

Not posted in a while, soz.
Tough time during the past week or so; Dad ill and in hospital and caring responsibilities took precedence, my wife is a treasure.

Nonetheless, I took last Sunday morning and competed in State Champs and had an enjoyable time.
Can't exactly recall the results but I think about:
2km - 7:12 ish so 1:48 pace - no idea what I could do but this seemed to work.
500m - 1:35 pace - saw 1:28s but that was not ever going to be sustained.
1km - 1:42 ish comfortable and finished with 1:39s and got Silver - decent effort and others were getting a bit tired I expect.

Group was aged 55-59 and I was a bit out of my league: Richard Tomlinson (I think his name and really nice guy) did I think 6:24.8 :D an Oz record and a treat to watch. A couple of other guys a bit ahead of me too.

Anyhow, happy enough, the rows were relaxed enough and not at all taxing - handle done at each finish and then could pick it back up again and row 30 strokes of c/d.

There is a bit of work to do to achieve a 2km of 6:40 by October 30 - I get older so go up a group B) .
Stephen, 58yo, 1.85m, 95kg
Bribie Island Australia
Forum Flyer

KeithT
10k Poster
Posts: 1888
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » June 11th, 2021, 10:28 am

Steff wrote:
June 11th, 2021, 7:55 am
Not posted in a while, soz.
Tough time during the past week or so; Dad ill and in hospital and caring responsibilities took precedence, my wife is a treasure.

Nonetheless, I took last Sunday morning and competed in State Champs and had an enjoyable time.
Can't exactly recall the results but I think about:
2km - 7:12 ish so 1:48 pace - no idea what I could do but this seemed to work.
500m - 1:35 pace - saw 1:28s but that was not ever going to be sustained.
1km - 1:42 ish comfortable and finished with 1:39s and got Silver - decent effort and others were getting a bit tired I expect.

Group was aged 55-59 and I was a bit out of my league: Richard Tomlinson (I think his name and really nice guy) did I think 6:24.8 :D an Oz record and a treat to watch. A couple of other guys a bit ahead of me too.

Anyhow, happy enough, the rows were relaxed enough and not at all taxing - handle done at each finish and then could pick it back up again and row 30 strokes of c/d.

There is a bit of work to do to achieve a 2km of 6:40 by October 30 - I get older so go up a group B) .
Good work!

Funny - we don't want to get older but I too am looking towards moving into the next age group (55 for me) in the next year and a half.
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

row_boat_willie
Paddler
Posts: 16
Joined: January 14th, 2021, 9:58 pm

Re: What Training Have You Done Today?

Post by row_boat_willie » June 11th, 2021, 2:27 pm

ampire wrote:
June 10th, 2021, 10:13 pm
I don't think you should weaken your stroke. If you do 24 SPM, go a bit faster pace than what you do with 20 SPM. Same force with each stroke, just more strokes per minute. You don't want to train yourself to have a weak stroke.
Yeah, I think you are right. I'm going to tell myself the WP stroke rate guidelines I'm using are just that - guidelines and not rules - and focus on what's more natural and creates a stronger stroke.
iain wrote:
June 11th, 2021, 1:35 am
We all have off days. Well done for finishing the session. You really should post a video for comment as those numbers suggest a technique issue to me. 2:53 at 20SPM is 2.25Watts/min stroke work (135J). I don't now your size or age, but as a weak 52 year old lightweight with short legs, I regularly pull 500J. failing that, it must be that you are no exploding into the drive. Does it feel that you are doing a squat? If not you can push harder!
Thanks! I'm a short (5 foot 6.5 inches) lightweight (156 lbs) with short legs, so I think it's fair to say I was NOT born to be a top tier rower. This was intended to be a slower session, my intervals on Monday I was pulling a 2:26 pace at 25/26 SPM. Still not blazing fast, on a good day I'm to a point where I can get to about 2:10 pace for a short period of time. Honestly, the first time I'm able to do an interval session under 2 minute pace will be a huge day for me.

I do plan to post a video soon, might record it Sunday. I've gotten feedback before and was given a fair number of things to work on, one of which being that I was too cautious and robotic. I'm planning to have in the video me going at all the various rates I regularly use during a week.

User avatar
winniewinser
Half Marathon Poster
Posts: 2367
Joined: August 9th, 2019, 9:35 am
Location: England

Re: What Training Have You Done Today?

Post by winniewinser » June 11th, 2021, 3:05 pm

First hard session after back trouble and I chose a tough one from the coaches plan.

4x4'/3'R 🎯 1:47.8 ...went out too hard and paid for it seeing 180+ HR 😲😎

16:00.0 4,512m 1:46.3 28
4:00.0 1,132m 1:46.0 28
4:00.0 1,130m 1:46.1 28
4:00.0 1,129m 1:46.2 28
4:00.0 1,121m 1:47.0 28

No negatives back wise so happy with this 👍
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

Dangerscouse
Marathon Poster
Posts: 5911
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » June 12th, 2021, 8:01 am

winniewinser wrote:
June 11th, 2021, 3:05 pm
First hard session after back trouble and I chose a tough one from the coaches plan.

4x4'/3'R 🎯 1:47.8 ...went out too hard and paid for it seeing 180+ HR 😲😎

16:00.0 4,512m 1:46.3 28
4:00.0 1,132m 1:46.0 28
4:00.0 1,130m 1:46.1 28
4:00.0 1,129m 1:46.2 28
4:00.0 1,121m 1:47.0 28

No negatives back wise so happy with this 👍
Even your slowest was .8 faster than target, so it's a great result, especially with no back pains too
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

User avatar
max_ratcliffe
10k Poster
Posts: 1466
Joined: May 2nd, 2019, 11:01 pm

Re: What Training Have You Done Today?

Post by max_ratcliffe » June 12th, 2021, 8:10 am

winniewinser wrote:
June 11th, 2021, 3:05 pm
First hard session after back trouble and I chose a tough one from the coaches plan.

4x4'/3'R 🎯 1:47.8 ...went out too hard and paid for it seeing 180+ HR 😲😎

16:00.0 4,512m 1:46.3 28
4:00.0 1,132m 1:46.0 28
4:00.0 1,130m 1:46.1 28
4:00.0 1,129m 1:46.2 28
4:00.0 1,121m 1:47.0 28

No negatives back wise so happy with this 👍
Tidy workout, especially coming back from injury.
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

User avatar
max_ratcliffe
10k Poster
Posts: 1466
Joined: May 2nd, 2019, 11:01 pm

Re: What Training Have You Done Today?

Post by max_ratcliffe » June 12th, 2021, 8:16 am

Steff wrote:
June 11th, 2021, 7:55 am
<>
2km - 7:12 ish so 1:48 pace - no idea what I could do but this seemed to work.
500m - 1:35 pace - saw 1:28s but that was not ever going to be sustained.
1km - 1:42 ish comfortable and finished with 1:39s and got Silver - decent effort and others were getting a bit tired I expect.
<>

Anyhow, happy enough, the rows were relaxed enough and not at all taxing - handle done at each finish and then could pick it back up again and row 30 strokes of c/d.

There is a bit of work to do to achieve a 2km of 6:40 by October 30 - I get older so go up a group B) .
Very nice work and congratulations on the silver.

"...relaxed... and not at all taxing". That's a very positive sign that's there's a lot more to come.

6:40 is quite an ask though. Were you that quick "back in the day"?
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

User avatar
max_ratcliffe
10k Poster
Posts: 1466
Joined: May 2nd, 2019, 11:01 pm

Re: What Training Have You Done Today?

Post by max_ratcliffe » June 12th, 2021, 8:26 am

iangallagher wrote:
June 10th, 2021, 10:10 pm
Particularly spicey ski-erg session today. 5 x 600 meters off 2 mins rest. Target was 2k-1 which worked out as 1.38.7 for me. Then to try and negative split the set.

Well i almost threw in the towel after the 4th and i started the 5th already in lactic pain so i knew it was going to be ugly - but i guess that is where the magic happens. Im not sure if ive ever been in as much pain as after the 5th rep

Time Meters Pace Watts Cal/Hr S/M
9:49.9 3,000m 1:38.3 368 1567 47
1:58.3 600m 1:38.5 365 1557 50
1:58.0 600m 1:38.3 368 1566 46
1:57.4 600m 1:37.8 374 1586 46
1:57.2 600m 1:37.6 376 1592 49
1:59.0 600m 1:39.1 359 1535 48
That looks brutally painful. Nearly negative splits, but that last one must really have cleared out the tubes!

Where do you feel the pain btw? I tend to find that it's my legs, even through they're really used mainly on the recovery. My triceps are used to the movement now, I think, so they don't feel like they're about to rip off any more.
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

User avatar
ampire
5k Poster
Posts: 524
Joined: October 28th, 2017, 7:11 pm

Re: What Training Have You Done Today?

Post by ampire » June 12th, 2021, 9:10 am

This morning I just did two 5Ks, performance not great, stress level very high from a lot of things in life converging at once right now. Heart rate resting and during workout and what I'd rate the RPE are out of proportion to the workout so I know its affecting me a lot.

5,000m 21:42.8 2:10.2 Slides Lwt R21
5,000m 21:45.2 2:10.5 Slides Lwt R20
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

User avatar
OregonERG
1k Poster
Posts: 167
Joined: March 5th, 2020, 10:42 am

Re: What Training Have You Done Today?

Post by OregonERG » June 13th, 2021, 1:35 am

I took a week off rowing to just run and I think it did help. I seem to have dropped a bit of weight (4 lbs) by upping my running to 80km from about half that in previous weeks. I miss the erg but running more and intermittent fasting did help catch the weight before it really got out of control... I felt like I was kind of ballooning.

As for today specifically, I ran 15km around the lake.
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

Post Reply