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.
aussie nick
10k Poster
Posts: 1366
Joined: June 21st, 2021, 7:12 pm

Re: What Training Have You Done Today?

Post by aussie nick » December 9th, 2023, 9:10 pm

Sakly wrote:
December 9th, 2023, 4:08 pm
Dangerscouse wrote:
December 9th, 2023, 10:49 am
6:49.1 2k BRIC and I got 12th by 0.1 seconds!!

It was probably what I was expecting/hoping for given the disruption in preparation and general feeling of malaise. I faded quite badly in the last 400m, just no kick left in me, but I do quite often struggle with that in a 2k, but a slippy seat & handle and a dry atmosphere didn't help, but that's just excuses.

I'm probably going to try and keep going with some 2k training and do some TTs.
As I already wrote, nice result! 👌🏻
Curious about your upcoming TTs, as I also planned 2k and 1k for next weeks.
Yes, I've been thinking for a while that your 2k time looks out of date. I'm guessing you will have sub 6.40 in you
M/52/6ft/86kg
took up rowing during pandemic

500m 1.26.9
1k 3.08.2
2k 6.39.7
5k 18.02.2
30min 8008m

Sakly
Half Marathon Poster
Posts: 2468
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » December 10th, 2023, 2:13 am

aussie nick wrote:
December 9th, 2023, 9:10 pm
Sakly wrote:
December 9th, 2023, 4:08 pm
Dangerscouse wrote:
December 9th, 2023, 10:49 am
6:49.1 2k BRIC and I got 12th by 0.1 seconds!!

It was probably what I was expecting/hoping for given the disruption in preparation and general feeling of malaise. I faded quite badly in the last 400m, just no kick left in me, but I do quite often struggle with that in a 2k, but a slippy seat & handle and a dry atmosphere didn't help, but that's just excuses.

I'm probably going to try and keep going with some 2k training and do some TTs.
As I already wrote, nice result! 👌🏻
Curious about your upcoming TTs, as I also planned 2k and 1k for next weeks.
Yes, I've been thinking for a while that your 2k time looks out of date. I'm guessing you will have sub 6.40 in you
Thx Nick, I hope so - this would be my season goal along with other distances I want to "update" 💪🏻
I am convinced to get the sub 6:40, but currently my gym sessions are too hard to try TTs in parallel 🤣
Male - '80 - 78kg - 177cm - Start rowErg Jan 2022
1': 331m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:16.1
500m: 1:27.1
1k: 3:11.6
2k: 6:39.0
5k: 17:39.6
6k: 21:15.3
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log

penkethj
1k Poster
Posts: 106
Joined: January 11th, 2022, 4:40 pm

Re: What Training Have You Done Today?

Post by penkethj » December 10th, 2023, 4:36 am

Dangerscouse wrote:
December 9th, 2023, 10:49 am
6:49.1 2k BRIC and I got 12th by 0.1 seconds!!

It was probably what I was expecting/hoping for given the disruption in preparation and general feeling of malaise. I faded quite badly in the last 400m, just no kick left in me, but I do quite often struggle with that in a 2k, but a slippy seat & handle and a dry atmosphere didn't help, but that's just excuses.

I'm probably going to try and keep going with some 2k training and do some TTs.
Great result Stu. Especially with your illness in the lead up. Nice one 👏
36 HWT; 6' 3"; 2k= 7:29; 5k= 18:50; 10k= 39:45; 30mins= 7,668m; 60mins= 14,654m; HM= 1:26:06; FM= 3:14:20; 50k= 3:49:42;
My log

penkethj
1k Poster
Posts: 106
Joined: January 11th, 2022, 4:40 pm

Re: What Training Have You Done Today?

Post by penkethj » December 10th, 2023, 4:43 am

Time Meters Pace Watts Cal/Hr S/M
9:17.3 2,482m 1:52.2 247 1151 25 175
3:41.0 1,000m 1:50.5 259 1192 27 172
3:44.5 2,000m 1:52.2 247 1151 25 175
1:51.3 2,482m 1:55.4 227 1082 23 178

I failed today!! Sharing as I believe sharing the failures is as important as the successes.

Was attempting a sub 19 minute 5000m. Feel like it should be in reach after a recent 1:26 HM and sub 40 10,000m. Paul’s law also backs this up.

However knew really early on that I was in trouble. HR was through the roof straight away. Have not slept much last two nights as my eldest son (6) has a virus and isn’t sleeping well. Have also had a busy two days at work. These could def have contributed or could just be me making excuses.

I think also a factor is I rarely do anything less than 10,000m and had been doing much longer pieces in the build up to my FM.

I did learn a few things though, and through my years of training I’ve found that’s important. We win or we learn.

Onwards and upwards!
36 HWT; 6' 3"; 2k= 7:29; 5k= 18:50; 10k= 39:45; 30mins= 7,668m; 60mins= 14,654m; HM= 1:26:06; FM= 3:14:20; 50k= 3:49:42;
My log

Dangerscouse
Marathon Poster
Posts: 9619
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » December 10th, 2023, 5:33 am

jcross485 wrote:
December 9th, 2023, 4:48 pm
VERY WELL DONE! That is quite an effort! I'm keen to follow along with your 2k training and TT's as I am going to pursue a bit more power/speed on the erg after the distance event.
Thanks JC. It was about what I deserved all things considered
MPx wrote:
December 9th, 2023, 6:53 pm
Saw you there Stu and was a great race - well done on the result when your confidence was so low. As one might expect you're a very popular chap and had many others with you the couple of times I spotted you after the race. Maybe get a chance next time I hope.
You should have elbowed your way in Mike!! It does sound like a fairly simple thing to meet and say hello, but it does get quite complicated. Tbh, I got a bit star struck when I saw Graham Benton, no idea why as he's a sound fella, so it's strange how things go on the day.

Thanks, my confidence was low, but the audience effect played a role.
aussie nick wrote:
December 9th, 2023, 7:38 pm
So if you can have a good, uninterrupted month I'd bet you can get close to or beat your current PR
Thanks Nick, I think you might be right. I definitely need to get more used to the discomfort of the shorter stuff. I'm too inclined to unconsciously avoid it
penkethj wrote:
December 10th, 2023, 4:36 am
Great result Stu. Especially with your illness in the lead up. Nice one 👏
Thanks mate. It was slapping me in the face for the last 400m, but pride has a way of getting you through it
50 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 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

Dangerscouse
Marathon Poster
Posts: 9619
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » December 10th, 2023, 5:41 am

1:09:59.4 18,015m 1:56.5 221 1060 21 151
11:45.3 3,000m 1:57.5 215 1041 20 141
11:40.6 6,000m 1:56.7 220 1056 20 146
11:39.9 9,000m 1:56.6 221 1058 20 153
11:42.3 12,000m 1:57.0 218 1051 20 152
11:39.1 15,000m 1:56.5 221 1061 22 157
11:25.6 18,000m 1:54.2 235 1107 25 161
0:05.1 18,015m 2:50.0 71 545 0 161

This probably wasn't my best idea. I convinced myself that a HM would be fine, but who knew it wouldn't be?

A solid 18k nevertheless, but I really need to get some metres in as I'm only on 124k for the holiday challenge, with two weeks left
50 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 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

Sakly
Half Marathon Poster
Posts: 2468
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » December 10th, 2023, 6:05 am

Dangerscouse wrote:
December 10th, 2023, 5:41 am
1:09:59.4 18,015m 1:56.5 221 1060 21 151
11:45.3 3,000m 1:57.5 215 1041 20 141
11:40.6 6,000m 1:56.7 220 1056 20 146
11:39.9 9,000m 1:56.6 221 1058 20 153
11:42.3 12,000m 1:57.0 218 1051 20 152
11:39.1 15,000m 1:56.5 221 1061 22 157
11:25.6 18,000m 1:54.2 235 1107 25 161
0:05.1 18,015m 2:50.0 71 545 0 161

This probably wasn't my best idea. I convinced myself that a HM would be fine, but who knew it wouldn't be?

A solid 18k nevertheless, but I really need to get some metres in as I'm only on 124k for the holiday challenge, with two weeks left
Solid fastish row 👍🏻
For me the same, 124,890m for the holiday challenge, as I needed to drop my meters much for recovery of the gym sessions 🤣
Male - '80 - 78kg - 177cm - Start rowErg Jan 2022
1': 331m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:16.1
500m: 1:27.1
1k: 3:11.6
2k: 6:39.0
5k: 17:39.6
6k: 21:15.3
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log

aussie nick
10k Poster
Posts: 1366
Joined: June 21st, 2021, 7:12 pm

Re: What Training Have You Done Today?

Post by aussie nick » December 10th, 2023, 7:09 am

Dangerscouse wrote:
December 10th, 2023, 5:33 am

So if you can have a good, uninterrupted month I'd bet you can get close to or beat your current PR
Thanks Nick, I think you might be right. I definitely need to get more used to the discomfort of the shorter stuff. I'm too inclined to unconsciously avoid it

[/quote]

it's all a matter of priorities and you've got to really want to do it because it's unpleasant, but it seems clear from all the great distance work you post that you have a 6.25 or below engine. you just need the speed work to back it up.
M/52/6ft/86kg
took up rowing during pandemic

500m 1.26.9
1k 3.08.2
2k 6.39.7
5k 18.02.2
30min 8008m

Gustel
2k Poster
Posts: 475
Joined: March 16th, 2022, 3:28 pm

Re: What Training Have You Done Today?

Post by Gustel » December 10th, 2023, 7:31 am

1hr at 2:08 today.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 14,062m 2:08.0 167 874 21 134
12:00.0 2,825m 2:07.4 169 882 21 134
24:00.0 2,816m 2:07.8 168 876 21 135
36:00.0 2,795m 2:08.8 164 863 21 133
48:00.0 2,825m 2:07.4 169 882 22 138
1:00:00.0 2,802m 2:08.4 165 867 22 134
Age group 40-49, HWT, Male
PBs: 5k=18:47.9, 30min=7834, 10k=38:44.9, 60min=15312, HM=1:23:36.3, FM=2:53:47.0

Dangerscouse
Marathon Poster
Posts: 9619
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » December 10th, 2023, 7:33 am

Sakly wrote:
December 9th, 2023, 4:08 pm
As I already wrote, nice result! 👌🏻
Curious about your upcoming TTs, as I also planned 2k and 1k for next weeks.
Thanks mate. I've got a feeling that your 2k will be what makes me really focus on doing better, as your 2k is definitely going to be a PB.
50 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 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

Dangerscouse
Marathon Poster
Posts: 9619
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » December 10th, 2023, 7:48 am

aussie nick wrote:
December 10th, 2023, 7:09 am
it's all a matter of priorities and you've got to really want to do it because it's unpleasant, but it seems clear from all the great distance work you post that you have a 6.25 or below engine. you just need the speed work to back it up.
Yeah, I've definitely trained my thinking to be "I'm more suited for longer distances, and I can't do shorter distances."

In all honesty, I think I've let my ego get involved too much, as I've been getting better results from longer distances. I've focused on these to the detriment of short distances, and as soon as it starts to slip away, it gets harder and harder to get back on track.

I'm impressed when others retrain themselves for something totally different eg Elizabeth and her immense achievements at everything from 100m to 100km, but it's a tough ask for me to do the same. It almost feels like I'm telling myself I'm too experienced to look like a novice: it not being true, doesn't change the thought process very much.

I guess it's a bit of a comfort blanket, as I forecast I'm not capable of going faster, so when it happens, it's a softer landing. I need to practice what I preach: always do what you're inclined to avoid.

It's a slight flaw in my psyche and I'm not afraid of a bit of hard work, so now I just need to embrace the suffering and get to work. All of the issues that I went through with long Covid seem to have gone now, so it's time to rebuild Stu v2.

You can maybe tell I had a lot of time to think yesterday driving back from BRIC and I have had a small epiphany, but this time I'm not going to just pay lip service.
50 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 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

Gustel
2k Poster
Posts: 475
Joined: March 16th, 2022, 3:28 pm

Re: What Training Have You Done Today?

Post by Gustel » December 10th, 2023, 8:03 am

penkethj wrote:
December 10th, 2023, 4:43 am
Time Meters Pace Watts Cal/Hr S/M
9:17.3 2,482m 1:52.2 247 1151 25 175
3:41.0 1,000m 1:50.5 259 1192 27 172
3:44.5 2,000m 1:52.2 247 1151 25 175
1:51.3 2,482m 1:55.4 227 1082 23 178

I failed today!! Sharing as I believe sharing the failures is as important as the successes.

Was attempting a sub 19 minute 5000m. Feel like it should be in reach after a recent 1:26 HM and sub 40 10,000m. Paul’s law also backs this up.

However knew really early on that I was in trouble. HR was through the roof straight away. Have not slept much last two nights as my eldest son (6) has a virus and isn’t sleeping well. Have also had a busy two days at work. These could def have contributed or could just be me making excuses.

I think also a factor is I rarely do anything less than 10,000m and had been doing much longer pieces in the build up to my FM.

I did learn a few things though, and through my years of training I’ve found that’s important. We win or we learn.

Onwards and upwards!
Maybe you started a bit fast?
For a sub 19 min 5k target it might be better to start with 1:54-1:53 pace. Maybe stay slightly below 1:54 so that when at 3k the struggle starts one has a bit of a buffer.
Age group 40-49, HWT, Male
PBs: 5k=18:47.9, 30min=7834, 10k=38:44.9, 60min=15312, HM=1:23:36.3, FM=2:53:47.0

MPx
10k Poster
Posts: 1140
Joined: October 30th, 2016, 1:38 pm
Location: Somerset, UK

Re: What Training Have You Done Today?

Post by MPx » December 10th, 2023, 8:43 am

aussie nick wrote:
December 9th, 2023, 9:07 pm
what's your name on sub 7?
Same as on here (and most other places) Nick - MPx, Mike Pearce. But...I joined Sub7 early in the millenium when it was one of the most active clubs on the UK forum. I was off the erg from 2013-2016 (re)building our house and when I came back towards the end of 2016 everything had changed. No UK forum. Sub7 now a Facebook group. Etc. I'm not on Facebook and there's very little Sub7 activity on here - mainly me with the odd post from Susan Young(TPK), Richard Cheeseman(LGF), and our captain Casey Clarke on the Bikeerg and CTC threads. Even Marjorie Roome has gone quiet. Doesn't matter though, the rest of you are more than enough inspiration/support.
Mike - 66 HWT 183

Image

Sakly
Half Marathon Poster
Posts: 2468
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » December 10th, 2023, 9:35 am

Today first go on the CTC.
Disappointed.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
18:09.9	5,148m	1:45.8	295	1315	27	173
10:21.2	2,963m	1:44.8	304	1345	27	174
r: 5:00	42m						
7:48.7	2,185m	1:47.2	284	1276	27	173
r42m
Target was <1:45 average, best case sub 18, as my 5k is 1:46 straight and a bit outdated. Sadly my legs got jelly in the first interval already and I needed to back off in the second.
Currently gym sessions are so hard, I cannot fully recover from them with one rest day. Additionally diet was way off the last week due to many birthday cake and biscuits. From today on diet will be proper again, no such junk for next weeks (month).

After the intervals 8k low rate, bit stronger to get some meters in.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
32:39.6	8,008m	2:02.3	191	957	18	148
5:00.0	1,195m	2:05.5	177	909	18	145
10:00.0	1,245m	2:00.4	200	988	18	147
15:00.0	1,251m	1:59.9	203	998	18	152
20:00.0	1,255m	1:59.5	205	1005	18	153
25:00.0	1,253m	1:59.7	204	1002	18	156
30:00.0	1,186m	2:06.4	173	895	18	141
32:39.5	624m	2:07.8	168	877	18	142
Male - '80 - 78kg - 177cm - Start rowErg Jan 2022
1': 331m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:16.1
500m: 1:27.1
1k: 3:11.6
2k: 6:39.0
5k: 17:39.6
6k: 21:15.3
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log

alex9026
1k Poster
Posts: 118
Joined: September 11th, 2022, 1:24 pm

Re: What Training Have You Done Today?

Post by alex9026 » December 10th, 2023, 9:43 am

After 8 hours worth of driving in yesterday's find weather and a very late night, I wasn't feeling today what so ever. So, went against the typical norm, had a blast at what is my weak point and most neglected aspect of training:

8x150/2:00 ave watts across the 8 was 683 watts, only my last effort wasn't a sub 25secs, which tells me it was a good time to call it a day.

Did press and squat prior early yesterday morning, which left a little fatigue, but feel much better now. Feel like I should run a good block of short stuff this winter, should marry up nicely with the strength work I'm doing.

Some good work going on at BRIC yesterday

Post Reply