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.
deadlifting265
2k Poster
Posts: 468
Joined: January 27th, 2022, 8:40 pm

Re: What Training Have You Done Today?

Post by deadlifting265 » May 27th, 2024, 11:35 am

27/5/24(Mon)

10x400m(3)

4km-12.33.6-1.34.2-R32-419w

Always tired on a Monday for a myriad of reasons, today no different but magnified by only having one meal and not going to work due to bank holiday thus legs felt sluggish(I think blood sugar levels a touch low as well).

Solid enough sesh, certainly with regular training of this type I/We will be quicker.

1set of trap-bar(low handles) deadlift x8

1set of close to all out prowler pulling after.......

Sakly
Half Marathon Poster
Posts: 2857
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » May 27th, 2024, 11:53 am

Dangerscouse wrote:
May 27th, 2024, 11:08 am
deadlifting265 wrote:
May 27th, 2024, 6:05 am
Nice one, What distances are you targeting for PB's?
2k, 30 mins & 5k feel beatable, not least as my 6k PB is a faster pace than my 5k.
These are distances I will join to support you 😁
For the 100k I'm out 😂
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:16.1
500m: 1:27.1
1k: 3:07.8
2k: 6:37.1
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
2k Poster
Posts: 244
Joined: September 11th, 2022, 1:24 pm

Re: What Training Have You Done Today?

Post by alex9026 » May 27th, 2024, 12:45 pm

1:20:00.0 20,688m 1:56.0 224 1071 21
20:00.0 5,023m 1:59.4 205 1006 20
40:00.0 5,117m 1:57.2 217 1047 20
1:00:00.0 5,152m 1:56.4 222 1062 21
1:20:00.0 5,397m 1:51.1 255 1176 24

Pushed the rate on the last 20 mins, not easy, but necessary if I am to tackle a solid HM end of June. Little sore from lifting yesterday, this flushed the legs out nicely.
33 6'2 93kg
1min 362m 500m 1:26 2k 6:31 5k 17:52

alex9026
2k Poster
Posts: 244
Joined: September 11th, 2022, 1:24 pm

Re: What Training Have You Done Today?

Post by alex9026 » May 27th, 2024, 12:47 pm

deadlifting265 wrote:
May 27th, 2024, 11:35 am
27/5/24(Mon)

10x400m(3)

4km-12.33.6-1.34.2-R32-419w

Solid enough sesh, certainly with regular training of this type I/We will be quicker.

1set of trap-bar(low handles) deadlift x8

1set of close to all out prowler pulling after.......
Good work. Same reason I've started throwing in weekly v.short distance stuff around my typical low rate work l.
33 6'2 93kg
1min 362m 500m 1:26 2k 6:31 5k 17:52

deadlifting265
2k Poster
Posts: 468
Joined: January 27th, 2022, 8:40 pm

Re: What Training Have You Done Today?

Post by deadlifting265 » May 27th, 2024, 1:33 pm

alex9026 wrote:
May 27th, 2024, 12:47 pm
deadlifting265 wrote:
May 27th, 2024, 11:35 am
27/5/24(Mon)

10x400m(3)

4km-12.33.6-1.34.2-R32-419w

Solid enough sesh, certainly with regular training of this type I/We will be quicker.

1set of trap-bar(low handles) deadlift x8

1set of close to all out prowler pulling after.......
Good work. Same reason I've started throwing in weekly v.short distance stuff around my typical low rate work l.
Thanks Alex, good call placing a speed sesh into the mix.

Come August we will be doing "speed" sessions ie 500/750/1km/1250/1500 thrice weekly.

Normally I would say the proposed above is too much, but for us the rate is the problem thus we will need more than once a week.

Dangerscouse
Marathon Poster
Posts: 10047
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 27th, 2024, 2:12 pm

deadlifting265 wrote:
May 27th, 2024, 11:27 am
sub 6.32 and sub 17.10 would be lofty but achievable goals I feel.
I'd like to think if I can stop self sabotaging myself, and focus on it more, maybe even 6:30 might happen, but there's a massive difference between saying and doing 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: 10047
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 27th, 2024, 2:14 pm

Sakly wrote:
May 27th, 2024, 11:53 am
These are distances I will join to support you 😁
For the 100k I'm out 😂
Good, I need some motivation and the 100k is a fools errand, but for some reason I can't let it go. The next time, if it happens, I have to focus better and not aim for other PBs on the way.
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

deadlifting265
2k Poster
Posts: 468
Joined: January 27th, 2022, 8:40 pm

Re: What Training Have You Done Today?

Post by deadlifting265 » May 27th, 2024, 2:33 pm

Dangerscouse wrote:
May 27th, 2024, 2:12 pm
deadlifting265 wrote:
May 27th, 2024, 11:27 am
sub 6.32 and sub 17.10 would be lofty but achievable goals I feel.
I'd like to think if I can stop self sabotaging myself, and focus on it more, maybe even 6:30 might happen, but there's a massive difference between saying and doing it.
Just under 7months to the British......

Sakly
Half Marathon Poster
Posts: 2857
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » May 28th, 2024, 1:26 am

Dangerscouse wrote:
May 27th, 2024, 2:14 pm
Sakly wrote:
May 27th, 2024, 11:53 am
These are distances I will join to support you 😁
For the 100k I'm out 😂
Good, I need some motivation and the 100k is a fools errand, but for some reason I can't let it go. The next time, if it happens, I have to focus better and not aim for other PBs on the way.
I really would like to see, if I can get my 2k down a little bit more 😎
And 5k was already a goal last season, which I did not attack at all, so I need to do this season in any case!
There are several distances/time based rows I "need" to update, as I think they are outdated, but it's hard to find good time slots to go for 100% efforts 😂
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:16.1
500m: 1:27.1
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:15.3
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log

Dangerscouse
Marathon Poster
Posts: 10047
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 28th, 2024, 3:36 am

21:24.7 5,000m 2:08.4 165 868 18 111
4:16.8 1,000m 2:08.4 165 869 19 108
4:17.2 2,000m 2:08.6 165 866 19 109
4:18.4 3,000m 2:09.2 162 858 18 113
4:15.8 4,000m 2:07.9 167 875 19 114
4:16.5 5,000m 2:08.2 166 871 18 115

51:25.7 12,000m 2:08.5 165 866 18 116
6:27.3 1,500m 2:09.1 163 859 18 115
6:24.6 3,000m 2:08.2 166 871 18 116
6:23.3 4,500m 2:07.7 168 877 18 117
6:23.9 6,000m 2:07.9 167 874 19 117
6:26.2 7,500m 2:08.7 164 864 18 116
6:26.6 9,000m 2:08.8 164 862 18 115
6:26.4 10,500m 2:08.8 164 863 18 118
6:27.3 12,000m 2:09.1 163 859 18 117

The 5k warmup felt like I was rowing in mud despite it looking manageable. It was the right decision to bail out of the CTC, as the subsequent 12k felt similar.
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

Dpoleit89
Paddler
Posts: 7
Joined: May 27th, 2024, 11:11 am

Re: What Training Have You Done Today?

Post by Dpoleit89 » May 28th, 2024, 5:02 am

Skierg 27/05:

Z3/Z4 5x2000m rest 3' (active)

1st 7:24.6 avg hr 163
2nd 7:21.2 avg hr 165
3rd 7:20.9 avg hr 166
4th 7:20.1 avg hr 171
5th 7:14.0 avg hr 176

Kerry1960
2k Poster
Posts: 453
Joined: February 8th, 2023, 7:15 am

Re: What Training Have You Done Today?

Post by Kerry1960 » May 28th, 2024, 8:05 am

5k @ r22. Sneaking up on my PB at low rate. Hopefully should be able to beat PB and get closer to 20 mins at r24.

Time Meters Pace Watts Cal/Hr S/M
20:31.4 5,000m 2:03.1 187 945 22
4:08.5 1,000m 2:04.2 182 927 22
4:07.9 2,000m 2:03.9 184 932 23
4:06.4 3,000m 2:03.2 187 944 22
4:06.8 4,000m 2:03.4 186 941 22
4:01.7 5,000m 2:00.8 198 982 23
M64 6ft 2, 1.90m,14st 4lbs (200), 90 kg, NW England
First erg Jan 2023
PBs 500m 1:34.4, 1k 3:30.9, 2k 7:32.3
5k 20:09, 6k 24:30, 30m 7310m, 30r20 7133m

nick rockliff
Half Marathon Poster
Posts: 2200
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » May 28th, 2024, 12:46 pm

Start the week with a 45r20

Time Meters Pace Watts Cal/Hr S/M
45:00.0 10,980m 2:02.9 188 948 20 131
5:00.0 1,220m 2:02.9 188 948 20 118
10:00.0 1,220m 2:02.9 188 948 20 122
15:00.0 1,220m 2:02.9 188 948 20 125
20:00.0 1,220m 2:02.9 188 948 20 131
25:00.0 1,220m 2:02.9 188 948 20 133
30:00.0 1,220m 2:02.9 188 948 20 135
35:00.0 1,220m 2:02.9 188 948 20 139
40:00.0 1,220m 2:02.9 188 948 20 140
45:00.0 1,220m 2:02.9 188 948 20 142

Quite humid so quite sweaty!
67 6' 4" 108kg
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

Jbrown1215
1k Poster
Posts: 131
Joined: January 28th, 2024, 10:31 pm
Location: California, USA

Re: What Training Have You Done Today?

Post by Jbrown1215 » May 28th, 2024, 3:58 pm

Tandstad wrote:
May 26th, 2024, 3:49 pm
Been a while since my last post, been feeling the allergies again, so struggling to keep progressing. It is well known from my previous seasons, so no surprises :)

Did a decent 30r20 today. Down 3.1 splits in exactly 3 months, so I am happy about that. Figured if I can come within 5 splits of Justin's beastly half hour, I would be very happy :D

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,233m 1:49.3 268 1222 19
3:45.0 1,022m 1:50.0 262 1203 20
7:30.0 1,026m 1:49.6 265 1213 19
11:15.0 1,027m 1:49.5 266 1216 20
15:00.0 1,029m 1:49.3 268 1221 20
18:45.0 1,028m 1:49.4 267 1219 20
22:30.0 1,030m 1:49.2 269 1224 20
26:15.0 1,033m 1:48.9 271 1232 20
30:00.0 1,038m 1:48.3 275 1246 20

This is less than 200 meters behind my all time 30r20 PB, so that is good progress!
Nicely done! Seeing 1:4X for the 30r20 is a big milestone as you know, no doubt the speed/power will come back in due time...
YT: https://shorturl.at/crBK5
Log: https://shorturl.at/acrDV
39M, 6’3”, 205lbs
500m: 1:21.5
1k: 2:58.5
2k: 6:15.2
5k: 16:38
6k: 20:18
30R20: 8559m
10k: 34:37
60': 16873m
HM: 1:16:15
FM: 2:39:21

KeithT
Half Marathon Poster
Posts: 3116
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » May 28th, 2024, 3:59 pm

Sakly wrote:
May 24th, 2024, 7:12 am
Last three days were not going as expected training wise, no meters on the rower at all. So I needed something harder to get back on the horse, but the CTC seemed no good option, as I wasn't sure how I would feel on the rower at all.
There was a 30x 1min on/off session unticked box on my todo list, so I thought this could be a nice session to try :)
deadlifting265 wrote:
May 23rd, 2024, 8:58 am
Only for tagging
I think you were interested in the result, few weeks back we wrote about such session. I had no pace idea in mind, except going below 1:40, so I started with that and increased pace by what felt sustainable. After 24 intervals I backed off pace a bit to ensure I will reach 30 :lol: Not sure, if this was necessary. Felt good throughout the whole session.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
30:00.0	9,313m	1:36.6	388	1634	29	167
1:00.0	304m	1:38.6	364	1553	29	157
1:00.0	301m	1:39.6	354	1516	29	158
1:00.0	302m	1:39.3	357	1528	29	152
1:00.0	303m	1:39.0	361	1541	29	162
1:00.0	303m	1:39.0	361	1541	28	164
1:00.0	305m	1:38.3	368	1565	28	164
1:00.0	306m	1:38.0	371	1578	28	166
1:00.0	307m	1:37.7	375	1590	28	164
1:00.0	307m	1:37.7	375	1590	28	166
1:00.0	308m	1:37.4	379	1603	28	167
1:00.0	308m	1:37.4	379	1603	28	167
1:00.0	309m	1:37.0	382	1616	28	168
1:00.0	307m	1:37.7	375	1590	27	161
1:00.0	308m	1:37.4	379	1603	28	168
1:00.0	308m	1:37.4	379	1603	28	169
1:00.0	310m	1:36.7	386	1629	28	170
1:00.0	311m	1:36.4	390	1641	28	170
1:00.0	312m	1:36.1	394	1654	27	173
1:00.0	312m	1:36.1	394	1654	27	172
1:00.0	314m	1:35.5	401	1681	29	173
1:00.0	315m	1:35.2	405	1694	31	171
1:00.0	318m	1:34.3	417	1734	31	174
1:00.0	321m	1:33.4	429	1775	32	174
1:00.0	320m	1:33.7	425	1761	32	174
1:00.0	312m	1:36.1	394	1654	31	169
1:00.0	312m	1:36.1	394	1654	30	171
1:00.0	314m	1:35.5	401	1681	31	173
1:00.0	319m	1:34.0	421	1748	33	174
1:00.0	317m	1:34.6	413	1721	33	173
1:00.0	321m	1:33.4	429	1775	35	175
Wow, this is a favorite workout of mine but I never did it this fast.
56 yo, 6'3" 205# PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1305m, 2K - 6:27.8, 5K - 17:23, 30 min - 8444m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41

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