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.
Sakly
Half Marathon Poster
Posts: 3963
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » July 5th, 2025, 10:40 am

Gym session today.
Tried again to match meters/pace per split during the skierg warmup for fun. Most of the meters with eyes closed, but worked well :lol:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	3,945	1:54.0	236	1111	44
3:00.0	789	1:54.0	236	1111	45
6:00.0	789	1:54.0	236	1111	45
9:00.0	789	1:54.0	236	1111	44
12:00.0	789	1:54.0	236	1111	43
15:00.0	789	1:54.0	236	1111	44
First time hexbar deadlifts again, reduced weight to 120kg and reps to 4x6, less explosive, more controlled. This felt easy.
Then some inclined bench, lat pull, leg extension/curl, bench press/rows at machines in a superset. Weights not so much reduced, feeling nearly as strong as before my issues.
At the end of the gym session I thought some intervals would still work and programmed the CTC on the skierg.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
2:02.7	700	1:27.6	520	2089	63
0:17.9	100	1:29.5	488	1980	64
0:17.2	100	1:26.0	550	2193	63
0:18.2	100	1:31.0	464	1898	59
0:17.3	100	1:26.5	541	2161	66
0:17.5	100	1:27.5	522	2098	62
0:17.3	100	1:26.5	541	2161	66
0:17.3	100	1:26.5	541	2161	66
Very difficult to match the rolling starts on the skierg. Messed it up completely on the 3rd :lol:
In general, no explosiveness and stroke control, muscles were already shot. But I got a good feeling for the workout.
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:26.2
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:47:07.0
My log

jcross485
6k Poster
Posts: 904
Joined: February 27th, 2022, 10:04 am

Re: What Training Have You Done Today?

Post by jcross485 » July 5th, 2025, 1:03 pm

7/5 - Aerobic work. 5k, 6k, 5k (1:00 rest).

A bunch of meters to finish off the week at home and get ready for more intensity next week. Very pleased with this one overall as pace / power was in a great place for the HR. Felt like I had a good rhythm and feel for each stroke. This pace / power is about :01 / 500m faster than my marathon from a year and a half ago that was done in low 40's temps as opposed to 80+ today, and HR stayed in a great place. While I don't necessarily have the volume of training in me right now to be prepared for a good marathon, I am very eager to see where I am later this year on the longer stuff.

Time Meters Pace Watts Cal/Hr S/M
1:05:31.3 16,000 2:02.8 189 949 18 140

4:06.1 1,000 2:03.0 188 946 18 126
4:06.0 1,000 2:03.0 188 947 18 131
4:05.9 1,000 2:02.9 188 948 18 136
4:05.8 1,000 2:02.9 189 948 18 140
4:05.7 1,000 2:02.8 189 949 18 142
r: 1:00 29
4:05.7 1,000 2:02.8 189 949 18 140
4:05.7 1,000 2:02.8 189 949 18 141
4:05.6 1,000 2:02.8 189 950 18 143
4:05.5 1,000 2:02.7 189 951 18 144
4:05.6 1,000 2:02.8 189 950 18 143
4:05.7 1,000 2:02.8 189 949 18 144
r: 1:00 29
4:05.7 1,000 2:02.8 189 949 18 140
4:05.6 1,000 2:02.8 189 950 18 142
4:05.6 1,000 2:02.8 189 950 18 144
4:05.6 1,000 2:02.8 189 950 18 145
4:05.5 1,000 2:02.7 189 951 18 144
r58
M, '85; 5'10" (1.78m), 185lbs (84kg)

flatbread
2k Poster
Posts: 433
Joined: June 25th, 2020, 7:33 pm
Location: South Carolina, USA

Re: What Training Have You Done Today?

Post by flatbread » July 5th, 2025, 5:27 pm

Bike day

75min at 223w. 100kj and done.
58, 1m84, 80kg

RHR 40, MHR 160

10k 37:56, 5k 17:52, 2k 6:52 60' 15720m (as a lightweight)

https://log.concept2.com/profile/1159735

Sakly
Half Marathon Poster
Posts: 3963
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » July 6th, 2025, 10:03 am

60min low rate with a bit higher stroke power. Felt a little bit exhausting due to a more intense gym session yesterday. Semi-blind (HR, rate, remaining time).

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
1:00:00	14,698	2:02.4	191	955	17	148
7:30.0	1,843	2:02.0	192	961	18	144
15:00.0	1,841	2:02.2	192	959	17	145
22:30.0	1,838	2:02.4	191	956	17	147
30:00.0	1,836	2:02.5	190	954	17	149
37:30.0	1,833	2:02.7	189	951	17	149
45:00.0	1,838	2:02.4	191	956	17	150
52:30.0	1,833	2:02.7	189	951	17	152
1:00:00	1,837	2:02.4	190	955	18	153
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:26.2
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:47:07.0
My log

flatbread
2k Poster
Posts: 433
Joined: June 25th, 2020, 7:33 pm
Location: South Carolina, USA

Re: What Training Have You Done Today?

Post by flatbread » July 6th, 2025, 4:36 pm

100min, 23k. Steady base day.
58, 1m84, 80kg

RHR 40, MHR 160

10k 37:56, 5k 17:52, 2k 6:52 60' 15720m (as a lightweight)

https://log.concept2.com/profile/1159735

jcross485
6k Poster
Posts: 904
Joined: February 27th, 2022, 10:04 am

Re: What Training Have You Done Today?

Post by jcross485 » July 6th, 2025, 7:36 pm

7/6 - Strength work. Elbows were feeling a bit better so added weighted pull-ups and weighted dips back in, albeit rather conservatively. Finished the session in under 50 mins and felt strong throughout.

Warmup: Band Dislocations, Barbell Row, Standing Press, SLDL/RDL, Band Dislocations (10 reps each).

Deadlift: 135 x 3, 205 x 2, 255 x 1, 295 x 1, 335 x 1, 375 x 1 x 5 sets

Weighted Pull-Up & Weighted Dip: BW x 3, +25lbs x 3 x 5 sets

Ab Wheel Rollout: BX x 5, +10kg Weight Vest x 5 x 5 sets
M, '85; 5'10" (1.78m), 185lbs (84kg)

Dangerscouse
Marathon Poster
Posts: 11269
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » July 7th, 2025, 3:22 am

Yesterday was hopefully when things bottomed out. I had to do a very steady session, otherwise I'd have done nothing at all. Today felt totally different, so I went for my favourite intervals sessions 1k repeats on undefined rests.

It looks like I bailed out too early as the 4k was supposed to be a cooldown but it felt good. Having said that, I definitely needed to leave this session knowing I was capable of more.

Time Meters Pace Watts Cal/Hr S/M
25:33.9 7,000 1:49.5 266 1215 26 145
3:56.3 1,000 1:58.1 212 1030 23 125
r: 0:34 13
3:48.2 1,000 1:54.1 236 1110 25 136
r: 0:47 15
3:41.5 1,000 1:50.7 258 1186 26 143
r: 1:04 20
3:37.6 1,000 1:48.8 272 1235 26 146
r: 1:07 14
3:34.7 1,000 1:47.3 283 1273 27 151
r: 1:37 14
3:26.1 1,000 1:43.0 320 1400 30 160
r: 2:26 25
3:29.6 1,000 1:44.8 304 1346 29 160
r: 0:31 23
r124

15:57.9 4,000 1:59.7 204 1001 17 143
2:05.4 500 2:05.4 177 910 18 127
2:02.5 1,000 2:02.5 190 955 18 135
2:00.3 1,500 2:00.3 201 991 17 142
1:58.9 2,000 1:58.9 208 1016 18 145
1:58.8 2,500 1:58.8 209 1018 18 147
1:58.3 3,000 1:58.3 211 1027 18 148
1:57.7 3,500 1:57.7 215 1038 18 151
1:56.0 4,000 1:56.0 224 1071 18 152
51 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: 3963
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » July 7th, 2025, 3:47 am

Dangerscouse wrote:
July 7th, 2025, 3:22 am
Yesterday was hopefully when things bottomed out. I had to do a very steady session, otherwise I'd have done nothing at all. Today felt totally different, so I went for my favourite intervals sessions 1k repeats on undefined rests.

It looks like I bailed out too early as the 4k was supposed to be a cooldown but it felt good. Having said that, I definitely needed to leave this session knowing I was capable of more.

Time Meters Pace Watts Cal/Hr S/M
25:33.9 7,000 1:49.5 266 1215 26 145
3:56.3 1,000 1:58.1 212 1030 23 125
r: 0:34 13
3:48.2 1,000 1:54.1 236 1110 25 136
r: 0:47 15
3:41.5 1,000 1:50.7 258 1186 26 143
r: 1:04 20
3:37.6 1,000 1:48.8 272 1235 26 146
r: 1:07 14
3:34.7 1,000 1:47.3 283 1273 27 151
r: 1:37 14
3:26.1 1,000 1:43.0 320 1400 30 160
r: 2:26 25
3:29.6 1,000 1:44.8 304 1346 29 160
r: 0:31 23
r124

15:57.9 4,000 1:59.7 204 1001 17 143
2:05.4 500 2:05.4 177 910 18 127
2:02.5 1,000 2:02.5 190 955 18 135
2:00.3 1,500 2:00.3 201 991 17 142
1:58.9 2,000 1:58.9 208 1016 18 145
1:58.8 2,500 1:58.8 209 1018 18 147
1:58.3 3,000 1:58.3 211 1027 18 148
1:57.7 3,500 1:57.7 215 1038 18 151
1:56.0 4,000 1:56.0 224 1071 18 152
I think you were the one telling me we need to talk about cooldown and how it should look like :? :lol:
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:26.2
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:47:07.0
My log

alex9026
6k Poster
Posts: 783
Joined: September 11th, 2022, 1:24 pm

Re: What Training Have You Done Today?

Post by alex9026 » July 7th, 2025, 5:30 am

17:05.7 5,000 1:42.5 324 1416 25
3:26.4 1,000 1:43.2 318 1395 25
3:25.1 2,000 1:42.5 325 1416 25
3:25.6 3,000 1:42.8 322 1408 25
3:26.0 4,000 1:43.0 320 1402 25
3:22.6 5,000 1:41.3 337 1458 26

A 5k PB. The most important thing after last week's aborted 2k was to finish it, so I set out at 6k pace with a little push in the last few hundred metres. Part of me wishes I'd started to wind it up earlier, but it's still a giant step closer to sub 17. I turn 35 end of August, that would be a nice present :lol:

On the subject of cool downs:

35:52.2 9,000 1:59.5 205 1004 18
12:25.5 3,000 2:04.2 182 927 18
12:08.2 6,000 2:01.3 196 973 18
11:18.5 9,000 1:53.0 242 1132 19

A good morning, I should sleep well later before night shift...
34 6'2 88kg
1:00 368m
500m 1:24.4
4:00 1282m
2k 6:24
5k 17:05.7
6k 20:57

Sakly
Half Marathon Poster
Posts: 3963
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » July 7th, 2025, 9:56 am

alex9026 wrote:
July 7th, 2025, 5:30 am
17:05.7 5,000 1:42.5 324 1416 25
3:26.4 1,000 1:43.2 318 1395 25
3:25.1 2,000 1:42.5 325 1416 25
3:25.6 3,000 1:42.8 322 1408 25
3:26.0 4,000 1:43.0 320 1402 25
3:22.6 5,000 1:41.3 337 1458 26

A 5k PB. The most important thing after last week's aborted 2k was to finish it, so I set out at 6k pace with a little push in the last few hundred metres. Part of me wishes I'd started to wind it up earlier, but it's still a giant step closer to sub 17. I turn 35 end of August, that would be a nice present :lol:

On the subject of cool downs:

35:52.2 9,000 1:59.5 205 1004 18
12:25.5 3,000 2:04.2 182 927 18
12:08.2 6,000 2:01.3 196 973 18
11:18.5 9,000 1:53.0 242 1132 19

A good morning, I should sleep well later before night shift...
That's such a huge step! Now you are way ahead and I doubt to get near to you again near time... :lol:
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:26.2
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:47:07.0
My log

rdraheim
Paddler
Posts: 8
Joined: June 14th, 2025, 5:15 pm
Location: The South Coast, England

Re: What Training Have You Done Today?

Post by rdraheim » July 7th, 2025, 10:04 am

I'm trying to piecemeal data together from my SkillRow app and a cardio setting on my Garmin watch with a HR strap.

Anyways (as usual: setting:4/10 and df of 125).

Tried to capture a 500m time to build an estimated 2k time to shoot for before Pete's as a baseline.

1 x 2k warm up in 10.30 keeping HR below 140.

500m sprint: 1.46.1 W: 275. HR: 93 at start and 173 at finish.

1 x 2k cool down in 10.30 keeping HR below 140.

For a time 2k, I'll pace for 8:00 after a 1k warm up and do a 1k cool down later in the week.

The HR strap is quite good. Need a max HR test as 173 isn't likely the highest and was increasing at the end of the 500m.
Last edited by rdraheim on July 7th, 2025, 10:27 am, edited 2 times in total.
noob that only has access to a SkillRow
48/M/186cm/90kg
working on form / power curves

Jbrown1215
2k Poster
Posts: 266
Joined: January 28th, 2024, 10:31 pm
Location: California, USA

Re: What Training Have You Done Today?

Post by Jbrown1215 » July 7th, 2025, 10:11 am

alex9026 wrote:
July 7th, 2025, 5:30 am
17:05.7 5,000 1:42.5 324 1416 25
3:26.4 1,000 1:43.2 318 1395 25
3:25.1 2,000 1:42.5 325 1416 25
3:25.6 3,000 1:42.8 322 1408 25
3:26.0 4,000 1:43.0 320 1402 25
3:22.6 5,000 1:41.3 337 1458 26

A 5k PB. The most important thing after last week's aborted 2k was to finish it, so I set out at 6k pace with a little push in the last few hundred metres. Part of me wishes I'd started to wind it up earlier, but it's still a giant step closer to sub 17. I turn 35 end of August, that would be a nice present :lol:

On the subject of cool downs:

35:52.2 9,000 1:59.5 205 1004 18
12:25.5 3,000 2:04.2 182 927 18
12:08.2 6,000 2:01.3 196 973 18
11:18.5 9,000 1:53.0 242 1132 19

A good morning, I should sleep well later before night shift...
Great work on the PB, Alex, and a strong finish at that! I assume this is a significant improvement over your prior PB? I mean this in the most complimentary way, you've got potential to go MUCH faster if you can get used to rating higher for these mid-distance pieces. Your volume over the recent months suggests your aerobic capacity can support it, it's just a matter of spending time at the higher rates to acclimate. I would not be surprised if a 1:41.0 is within reach soon if you can get comfortable sitting at ~r27/28.
YT: https://shorturl.at/crBK5
Instagram: jbrown1215
40M, 6’3”, 210lbs
500m: 1:19.9
1k: 2:54.7
2k: 6:09.7
5k: 16:35
6k: 19:57
30R20: 8664m
10k: 34:07
60': 17201m
HM: 1:13:54
FM: 2:34:34

nick rockliff
Half Marathon Poster
Posts: 2513
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » July 7th, 2025, 10:57 am

alex9026 wrote:
July 7th, 2025, 5:30 am
17:05.7 5,000 1:42.5 324 1416 25
3:26.4 1,000 1:43.2 318 1395 25
3:25.1 2,000 1:42.5 325 1416 25
3:25.6 3,000 1:42.8 322 1408 25
3:26.0 4,000 1:43.0 320 1402 25
3:22.6 5,000 1:41.3 337 1458 26

A 5k PB. The most important thing after last week's aborted 2k was to finish it, so I set out at 6k pace with a little push in the last few hundred metres. Part of me wishes I'd started to wind it up earlier, but it's still a giant step closer to sub 17. I turn 35 end of August, that would be a nice present :lol:

On the subject of cool downs:

35:52.2 9,000 1:59.5 205 1004 18
12:25.5 3,000 2:04.2 182 927 18
12:08.2 6,000 2:01.3 196 973 18
11:18.5 9,000 1:53.0 242 1132 19

A good morning, I should sleep well later before night shift...
Good step towards sub 17, well done.
68 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

nick rockliff
Half Marathon Poster
Posts: 2513
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » July 7th, 2025, 12:16 pm

Decided to move my erg outdoors for a while. Used to do 95% outdoors back in the day and had forgotten how much nicer it is too.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,527 2:05.9 175 902 20 137
5:00.0 1,191 2:05.9 175 902 20 124
10:00.0 1,191 2:05.9 175 902 20 129
15:00.0 1,191 2:05.9 175 902 20 133
20:00.0 1,191 2:05.9 175 902 20 136
25:00.0 1,191 2:05.9 175 902 20 141
30:00.0 1,191 2:05.9 175 902 20 140
35:00.0 1,191 2:05.9 175 902 20 146
40:00.0 1,191 2:05.9 175 902 20 147

HR still about 10 bpm higher than it should be for this type of session but is only my third session since 13th June.
68 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

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