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.
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 29th, 2024, 1:01 pm

A 60r20 for me this evening.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 14,407m 2:04.9 179 917 20 133
5:00.0 1,201m 2:04.8 180 918 20 113
10:00.0 1,201m 2:04.8 180 918 20 120
15:00.0 1,200m 2:05.0 179 916 20 125
20:00.0 1,200m 2:05.0 179 916 20 128
25:00.0 1,200m 2:05.0 179 916 20 129
30:00.0 1,201m 2:04.8 180 918 20 132
35:00.0 1,200m 2:05.0 179 916 20 137
40:00.0 1,201m 2:04.8 180 918 20 139
45:00.0 1,201m 2:04.8 180 918 20 141
50:00.0 1,201m 2:04.8 180 918 20 143
55:00.0 1,200m 2:05.0 179 916 20 144
1:00:00.0 1,201m 2:04.8 180 918 20 145

Not sure how the PM5 came to the split averages?
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

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

Re: What Training Have You Done Today?

Post by deadlifting265 » May 29th, 2024, 3:05 pm

29/5/24(Weds)

4x4mins(3)

16mins-4676m-1.42.6-R25-324w

1167m-1.42.8-322w

1168m-1.42.7-323w

1169m-1.42.6-324w

1172m-1.42.3-326w

Always on the edge with these sessions but feel these type are the best for 2km.

1.6splits quicker than the 4x5mins(2 rates higher) so should be on for an improvement on the 4x5mins when we do that next.

Goes without saying that the rate needs to be higher....but it is coming up.

Seated shoulder press 5x9s-24kg after.......

dabatey
2k Poster
Posts: 352
Joined: September 9th, 2021, 12:27 pm

Re: What Training Have You Done Today?

Post by dabatey » May 29th, 2024, 3:43 pm

30 minute easy row. First time in 2 years after switching to cycling.

The Bad News.....
Started what I thought should be conservatively at about 2.22 and slowed over the piece to around 2.28 by the end.

The good news.....
2021 at 30 min point HR was 140bpm at 2.34 pace.
2024 at 30 min point HR was 123bpm at 2.28 pace.

Gonna do a month of these easy rows just to get my body back used to rowing. Feelings today were "This is so much harder than cycling" and after only about 5 minutes "I want to get off" lol.
Age 50....Weight 61 Kg....
Started rowing 27 Aug 21
2K 8.33 (19 Sep 21)...8.02.3(23 Oct 21)...7.57.8(13 Nov 21)...7.55.4(7 Dec 21)...7.37.0(15 Mar 22)
5K 22.14 (2 Oct 21)
Resting HR 48....Max HR (Seen) 182

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

Re: What Training Have You Done Today?

Post by Jbrown1215 » May 29th, 2024, 7:51 pm

UT2 today. Felt surprisingly good considering yesterday's HoP.

Time Meters Pace Watts Cal/Hr S/M HR
1:03:39.9 16,000m 1:59.3 206 1007 20 129
...
15:56.9 4,000m 1:59.6 205 1003 21 128
15:54.5 8,000m 1:59.3 206 1009 21 130
15:55.2 12,000m 1:59.4 206 1007 21 130
15:53.4 16,000m 1:59.1 207 1011 21 131

Closing in on 400k for the month of May, the most volume I've logged in a month yet. While I didn't set out with that goal in mind at the start of the month, my average workout length has increased a bit due to the addition of some feet-out rowing and some focused drills. June / July are sure to be quite a bit less volume-wise with summer travels in the plans, so I feel fortunate to have been able to cobble this month's worth of training together, and hit some nice PBs in the process (while staying injury-free)!
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

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 30th, 2024, 3:51 am

Jbrown1215 wrote:
May 29th, 2024, 7:51 pm
UT2 today. Felt surprisingly good considering yesterday's HoP.
FWIW, I did my FM PB the day after my HoP PB, but it was when I was probably at my peak fitness. I do wonder if when you're firing on all cylinders, consecutive tough days are a great idea, if notably counterintuitive.

Admittedly I've got very little evidence, other than when it has worked for me on quite a few occasions, but it might be something noteworthy.
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

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

Re: What Training Have You Done Today?

Post by Kerry1960 » May 30th, 2024, 7:43 am

5 x 750m 4r capped at r28.

Time Meters Pace Watts Cal/Hr S/M
14:01.5 3,750m 1:52.2 248 1152 28
2:51.3 750m 1:54.2 235 1108 28
2:50.3 750m 1:53.5 239 1123 28
2:49.2 750m 1:52.8 244 1139 28
2:46.7 750m 1:51.1 255 1177 28
2:44.0 750m 1:49.3 268 1221 29
r117m
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

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

Re: What Training Have You Done Today?

Post by deadlifting265 » May 30th, 2024, 9:10 am

Jbrown1215 wrote:
May 29th, 2024, 7:51 pm
UT2 today. Felt surprisingly good considering yesterday's HoP.

Time Meters Pace Watts Cal/Hr S/M HR
1:03:39.9 16,000m 1:59.3 206 1007 20 129
...
15:56.9 4,000m 1:59.6 205 1003 21 128
15:54.5 8,000m 1:59.3 206 1009 21 130
15:55.2 12,000m 1:59.4 206 1007 21 130
15:53.4 16,000m 1:59.1 207 1011 21 131

Closing in on 400k for the month of May, the most volume I've logged in a month yet. While I didn't set out with that goal in mind at the start of the month, my average workout length has increased a bit due to the addition of some feet-out rowing and some focused drills. June / July are sure to be quite a bit less volume-wise with summer travels in the plans, so I feel fortunate to have been able to cobble this month's worth of training together, and hit some nice PBs in the process (while staying injury-free)!

Some impressive training in that aforementioned month!

Are you looking at the Worlds or Crash B's this coming season?

bassongirl
500m Poster
Posts: 60
Joined: April 23rd, 2023, 4:41 pm

Re: What Training Have You Done Today?

Post by bassongirl » May 30th, 2024, 12:10 pm

Had a great workout today, finishing of the month. It was my second month in a row with 100k+. I know for most of you guys this isn't very much. But as I'm struggling to keep up consistency I'm quite proud of it.

I'm getting to the end of RowAlongs 10k plan and had a session with 12x3min with 90sec rest. I had almost the same session one month ago but with only 10 intervalls:
bassongirl wrote:
April 23rd, 2024, 10:47 am
Did W4S3 of the 10k plan by RowAlong: 10 x 3 mins at 26-28spm with 90 second rests

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,654m 2:15.2 141 786 26 171
3:00.0 660m 2:16.3 138 775 27 160
r: 1:30 14m
3:00.0 664m 2:15.5 141 783 26 167
r: 1:30 22m
3:00.0 659m 2:16.5 137 772 26 169
r: 1:30 13m
3:00.0 663m 2:15.7 140 781 26 170
r: 1:30 11m
3:00.0 661m 2:16.1 139 777 26 170
r: 1:30 13m
3:00.0 663m 2:15.7 140 781 26 175
r: 1:30 14m
3:00.0 663m 2:15.7 140 781 26 174
r: 1:30 12m
3:00.0 667m 2:14.9 142 790 27 175
r: 1:30 16m
3:00.0 671m 2:14.1 145 799 27 177
r: 1:30 14m
3:00.0 683m 2:11.7 153 826 27 180
r: 1:30 15m
r144m
And today I was able to improve my split by 0.8 with almost the same avg HR but two more intervals:

Time Meters Pace Watts Cal/Hr S/M
36:00.0 8,031m 2:14.4 144 795 25 169
3:00.0 661m 2:16.1 139 777 26 160
r: 1:30 15m
3:00.0 665m 2:15.3 141 785 26 165
r: 1:30 20m
3:00.0 667m 2:14.9 142 790 26 164
r: 1:30 19m
3:00.0 667m 2:14.9 142 790 26 165
r: 1:30 15m
3:00.0 669m 2:14.5 144 794 26 169
r: 1:30 16m
3:00.0 668m 2:14.7 143 792 26 167
r: 1:30 16m
3:00.0 668m 2:14.7 143 792 26 170
r: 1:30 18m
3:00.0 667m 2:14.9 142 790 26 171
r: 1:30 13m
3:00.0 669m 2:14.5 144 794 26 169
r: 1:30 13m
3:00.0 670m 2:14.3 144 796 26 171
r: 1:30 18m
3:00.0 673m 2:13.7 146 803 26 173
r: 1:30 17m
3:00.0 688m 2:10.8 156 838 26 179
r: 1:30 20m
r200m

It's so good to see that the training is paying off. I'm so excited about the 10k time trial at the end of the plan. I read that the predicted pace is 2k+10. As my current 2k is 2:11 that would meant 2:21. But I have a bit of hope that I can sneak under 2:20.
I will report B)
36yo, FHWT, 1,75m, First erg March 2023
@juliaf_rowing

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 30th, 2024, 12:31 pm

I put a 10k ranking marker down earlier this month which was position 1. I noticed yesterday it was down at 2 so thought I'd best do another and get back to 1. Was just sitting on 1.55/56 r25/26

Time Meters Pace Watts Cal/Hr S/M
38:23.3 10,000m 1:55.1 229 1088 25 146
3:51.1 1,000m 1:55.5 227 1080 25 128
3:50.8 2,000m 1:55.4 228 1083 26 137
3:50.5 3,000m 1:55.2 229 1086 26 140
3:50.7 4,000m 1:55.3 228 1084 26 144
3:50.9 5,000m 1:55.4 227 1082 26 147
3:50.7 6,000m 1:55.3 228 1084 25 150
3:50.7 7,000m 1:55.3 228 1084 25 152
3:50.7 8,000m 1:55.3 228 1084 25 154
3:50.6 9,000m 1:55.3 228 1085 25 155
3:46.5 10,000m 1:53.2 241 1129 26 157

A gap of 17 seconds now :lol:
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

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 30th, 2024, 1:52 pm

bassongirl wrote:
May 30th, 2024, 12:10 pm
But I have a bit of hope that I can sneak under 2:20.
I will report B)
I also think you can achieve sub 2:20. "Whether you believe you can, or you believe you can't, you're right" - Henry Ford
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 30th, 2024, 1:55 pm

nick rockliff wrote:
May 30th, 2024, 12:31 pm
A gap of 17 seconds now :lol:
Hahaha, that's a very decent gap, but not a surprise. Great session Rocky
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

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

Re: What Training Have You Done Today?

Post by Jbrown1215 » May 30th, 2024, 3:20 pm

Tandstad wrote:
May 29th, 2024, 2:58 am
Jbrown1215 wrote:
May 28th, 2024, 8:30 pm
Felt a bit antsy/twitchy this afternoon after having done a lot of sprint work as part of the Row Wars competition the last four weeks, so decided to give the Hour of Power a go...

Time Meters Pace Watts Cal/Hr S/M HR
1:00:00.0 16,873m 1:46.6 288 1292 26 170
...
10:00.0 2,812m 1:46.6 288 1291 26 156
20:00.0 2,810m 1:46.7 288 1289 26 163
30:00.0 2,803m 1:47.0 285 1282 26 168
40:00.0 2,806m 1:46.9 286 1285 27 173
50:00.0 2,810m 1:46.7 288 1289 27 178
1:00:00.0 2,833m 1:45.8 295 1314 28 183

Pleased with this result! This puts me <2 splits off of my all-time 60-minute PB in college. Great motivation and proof positive that all the hours of steady state are paying off, especially in the latter half of sessions like this.

Vlog entry here: https://youtu.be/3AOVfzHaRn8
Absolutely beautiful session! If your HR is like mine(which I think we established at some point :D ), it seems like this was quite optimally done. At my peak, I knew if I could reach 170 avg, I had been pushing close to the limit. It's funny, I was looking at your signature just yesterday and thought your HoP looked soft in comparison to the others :) Now it is up there top tier performance!

Currently, I suspect you could be knocking another 15-20 seconds off of your 10k ;)
Thanks, Jo Andre. You prompted me to go check some of the HR averages from other recent PBs, and sure enough, they tend to all be right around that 170 mark. Good rule of thumb to follow! Agree that my 10k is now probably the softest of the bunch, setting aside my 1k, which I'm not sure I'll ever focus much on... I'm A-okay with not being a great sprinter so long as I can hang my hat on the longer stuff.
Dangerscouse wrote:
May 29th, 2024, 4:26 am
That's a supreme HoP. Very impressive
Sakly wrote:
May 29th, 2024, 5:04 am
Missed that post, WOW!
Thanks Stu & Sascha. This result has me now thinking dangerous thoughts... could a sub-1:45 HoP be possible at 40+?! Building the endurance to shave the next ~1.7 splits off could easily take another 6-12 months of consistent training, if I'm able to get there at all... I'm thrilled to even be within striking distance of any of my college PBs, so any further progress from here is icing on the cake!
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

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

Re: What Training Have You Done Today?

Post by Jbrown1215 » May 30th, 2024, 3:24 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
This is a hugely impressive performance! With this type of output over 30 x 1'on 1' off I would estimate you're comfortably under 6:30 territory. As a reference, for the Baker's Dozen CTC last month, I was only able to hold 2k - 2 for the 13 intervals, so would have likely been at or even above 2k pace if I'd had to do 30... I think you've got 6:2X if you want it!
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

Gustel
5k Poster
Posts: 512
Joined: March 16th, 2022, 3:28 pm

Re: What Training Have You Done Today?

Post by Gustel » May 30th, 2024, 4:06 pm

1hr at 2:12

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,681m 2:11.5 154 828 22 130
12:00.0 2,737m 2:11.5 154 829 22 124
24:00.0 2,720m 2:12.3 151 819 22 127
36:00.0 2,729m 2:11.9 152 824 22 130
48:00.0 2,728m 2:11.9 152 824 22 132
1:00:00.0 2,768m 2:10.0 159 847 22 140
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

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 30th, 2024, 9:45 pm

deadlifting265 wrote:
May 30th, 2024, 9:10 am
Jbrown1215 wrote:
May 29th, 2024, 7:51 pm
UT2 today. Felt surprisingly good considering yesterday's HoP.

Time Meters Pace Watts Cal/Hr S/M HR
1:03:39.9 16,000m 1:59.3 206 1007 20 129
...
15:56.9 4,000m 1:59.6 205 1003 21 128
15:54.5 8,000m 1:59.3 206 1009 21 130
15:55.2 12,000m 1:59.4 206 1007 21 130
15:53.4 16,000m 1:59.1 207 1011 21 131

Closing in on 400k for the month of May, the most volume I've logged in a month yet. While I didn't set out with that goal in mind at the start of the month, my average workout length has increased a bit due to the addition of some feet-out rowing and some focused drills. June / July are sure to be quite a bit less volume-wise with summer travels in the plans, so I feel fortunate to have been able to cobble this month's worth of training together, and hit some nice PBs in the process (while staying injury-free)!

Some impressive training in that aforementioned month!

Are you looking at the Worlds or Crash B's this coming season?
Thanks! If Worlds happen to be somewhere in the western US in 2025 then I'd perhaps consider entering. Not interested in long-distance or international travel for an indoor rowing competition, but maybe that'll change later this year... At the very least I'll head back to my local indoor rowing comp next Feb to defend my title :).
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

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