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
dwalk
2k Poster
Posts: 472
Joined: May 9th, 2013, 8:20 pm
Location: Oklahoma City

Re: What Training Have You Done Today?

Post by dwalk » February 2nd, 2014, 6:59 pm

Sat 5015m sr20 19something
Sun a.m. 10009 sr20-22 just cruising, then some band TKE's(for jumper's knee), some band pull aparts, and some roll outs
Sun p.m. may do some speed
47-5'11"-178-180lbs
Concept 2 certified trainer
PB's 100-14.2(2017) 500 1:21.8(2016) 2k 6:29(2015)

wittengenstein
Paddler
Posts: 13
Joined: December 20th, 2013, 1:33 am

Re: What Training Have You Done Today?

Post by wittengenstein » February 3rd, 2014, 6:25 am

Again confusion regarding L4/Wolverine Plan:

Yesterday I did another 40'' session, first two sequences altering: I was able to maintain a 2:16/16spm and 2.12/18spm-pace, but that would suggest a 1:50 split per 500m in a 2000m-race, which is beyond my limits at the moment. How can that be possible?
23 years old heavyweight woman -- 2k: 7.31 -- 500m: 1.40

User avatar
hjs
Marathon Poster
Posts: 9641
Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands

Re: What Training Have You Done Today?

Post by hjs » February 3rd, 2014, 8:18 am

wittengenstein wrote:Again confusion regarding L4/Wolverine Plan:

Yesterday I did another 40'' session, first two sequences altering: I was able to maintain a 2:16/16spm and 2.12/18spm-pace, but that would suggest a 1:50 split per 500m in a 2000m-race, which is beyond my limits at the moment. How can that be possible?
Most probable reason, you are mot pushing hard enough at race rates. The l4 paces are based on your actual 2k, its not supposed to overpower your l4work. Your weakpoint is l1 work obviously.

User avatar
Heaviestuser
500m Poster
Posts: 99
Joined: June 29th, 2006, 3:47 am
Location: The Netherlands
Contact:

Re: What Training Have You Done Today?

Post by Heaviestuser » February 3rd, 2014, 11:16 am

2500M dragfactor 4 10:55:9
Heaviestuser

Easy does it
---------------
1:43:0 500M
3:39:9 1K
7:40:9 2 K
20:11:2 5 K
25:30:9 6 K
44:04:7 10 K
1:39:3 HM

Lifetime 4,163,758 meters

User avatar
dwalk
2k Poster
Posts: 472
Joined: May 9th, 2013, 8:20 pm
Location: Oklahoma City

Re: What Training Have You Done Today?

Post by dwalk » February 3rd, 2014, 10:37 pm

1007m sr21 1:50-53 warm-up
weights
squats-sets of 10 up to 200lbs supersetted with pullups(I always work pullups in), bench-sets of 15 with bodyweight(185), high rep k-bell swings, bend over d-bell rows, and some core work
keeping everything fairly light today
47-5'11"-178-180lbs
Concept 2 certified trainer
PB's 100-14.2(2017) 500 1:21.8(2016) 2k 6:29(2015)

StuC
Paddler
Posts: 1
Joined: February 3rd, 2014, 12:06 pm

Re: What Training Have You Done Today?

Post by StuC » February 4th, 2014, 4:46 am

(New to this!) Just rowed my first ever 5km. Took it easy just to make sure I hit the target... I will try harder tomorrow!

5000m in 21:36.0
2.09 / r24
Stu Coombes: New to rowing in Jan 2014 (previously rowing in 1998)
age 37, 75.5kg, 172.7cm
PB: 500m = 1:46 on 02 Feb 2014; 2000m = 7:52 sr1:58 on 02 Feb 2014; 5000m = 21:36 sr2:09 on 04 Feb 2014
PetePlan Beginners training started 04 Feb 2013

Gettingold
2k Poster
Posts: 260
Joined: July 13th, 2013, 6:17 pm

Re: What Training Have You Done Today?

Post by Gettingold » February 6th, 2014, 8:52 pm

10 ks
Warm up and settle in for the first 10 mins. Ave 1:56
then one min intervals 1:52 / 1;48 For the next 20 mins. reduce times to 1:50 / 1:46.
Last k at 1:45
Total time 36:58
2 X 500M
1. 1:27.8
2. 1:31.4
Cool down on bike 10 mins.

Bob S.
Marathon Poster
Posts: 5142
Joined: March 16th, 2006, 12:00 pm

Re: What Training Have You Done Today?

Post by Bob S. » February 7th, 2014, 1:08 am

My recent 2k fiasco convinced me that it was time to get in a little more speed work. However my recent very acceptable 500m TT time sort of contradicted that. I have seen this before. Generally I do best at the really long distances and the HM last week was a case in point. My performance falls off as the distances get shorter, on down to the 1k - the worst of all. But the 500m always comes out much better than most of the others. This season it was significantly better than the HM and far better than a 10k that was also done last week. So I decided to work on a faster pace than the UTs that I have been doing, but long enough to have to keep up that pace for longer than the usual intervals. I did a 12' piece at the high end of my AT zone. I definitely felt pooped out at the end of it, but was not uncomfortable during my 10' cool down which was only 2-3 minutes after the completion of the main piece. I had done some AT pieces back in September, including a couple of 12' attempts. One of those was OK right in the middle of my AT zone, @ a 0.5 second slower pace than the one today. The second 12' was an attempt only - I had to give it up only half way through. It was not a fly and die - I was sticking to the middle of the zone. Note: I base my zones on watts, not HR.

Bob S.

Gettingold
2k Poster
Posts: 260
Joined: July 13th, 2013, 6:17 pm

Re: What Training Have You Done Today?

Post by Gettingold » February 7th, 2014, 4:58 am

5ks rower 18:48
20 mins on bike 35 kph
5 ks rower 18:27
10 mins cool down on bike

Cyclingman1
10k Poster
Posts: 1665
Joined: February 7th, 2012, 6:23 pm
Location: Gainesville, Ga

Re: What Training Have You Done Today?

Post by Cyclingman1 » February 7th, 2014, 7:36 am

Bob S. wrote:My performance falls off as the distances get shorter, on down to the 1k - the worst of all. But the 500m always comes out much better than most of the others.
I don't know about that. I'm looking at the nonathlon points and I see a very steady increase starting from a low of 770 for 500m to a high of 1045 for HM. Nonathlon points reflect both inherent capability and what one has focucsed on. I can't really judge that. Of course, nonathlon is only an approximation - so there is some error there, but not much.

My points have a hump in the middle: 5K thru 10K with a little spike for HM. The low .5K and 1K points reflect inherent capability. The low 60min points reflects no long distance training.
JimG, Gainesville, Ga, 74, 76", 195lb. PBs:
66-69: .5,1,2,5,6,10K: 1:30.8 3:14.1 6:40.7 17:34.0 21:18.1 36:21.7 30;60;HM: 8337 16237 1:20:25
70-74: .5,1,2,5,6,10K: 1:33.3 3:19.5 6:58.1 17:55.3 21:32.6 36:41.9 30;60;HM: 8214 15353 1:23:02.5

Bob S.
Marathon Poster
Posts: 5142
Joined: March 16th, 2006, 12:00 pm

Re: What Training Have You Done Today?

Post by Bob S. » February 7th, 2014, 11:37 am

Cyclingman1 wrote:
Bob S. wrote:My performance falls off as the distances get shorter, on down to the 1k - the worst of all. But the 500m always comes out much better than most of the others.
I don't know about that. I'm looking at the nonathlon points and I see a very steady increase starting from a low of 770 for 500m to a high of 1045 for HM. Nonathlon points reflect both inherent capability and what one has focucsed on. I can't really judge that. Of course, nonathlon is only an approximation - so there is some error there, but not much.

My points have a hump in the middle: 5K thru 10K with a little spike for HM. The low .5K and 1K points reflect inherent capability. The low 60min points reflects no long distance training.
Sorry about that, Jim. That very steady increase you see is a consequence of using the HM pace for all the entries. I have not yet filled in the gaps with real times. The real 500m time would be well up into 900 points plus. I plan to start putting in the actual times for the shorter pieces after I get a few more done. This is completely legitimate by the way. I checked out the rules and Paul knows that I am doing it. I wasn't intending to be misleading. I like to enter a long piece and fill in the shorter ones that way with the slow pace of the long piece to get a base total and then watch it grow as I fill in the times for the actual shorter pieces.

Bob S.

Gettingold
2k Poster
Posts: 260
Joined: July 13th, 2013, 6:17 pm

Re: What Training Have You Done Today?

Post by Gettingold » February 8th, 2014, 7:05 pm

2 k warm up 1:51
2 x 500m
1:27.1
1:26.2
20 mins on stationary bike. Stepped up to level 14 10 mins at 85 rpm last 10 mins intervals betweem 85 and 105 each minute. Average 48 kph
500m 1:25.4

DanielJ
2k Poster
Posts: 298
Joined: January 29th, 2014, 12:49 am
Location: Vancouver, BC

Re: What Training Have You Done Today?

Post by DanielJ » February 8th, 2014, 11:10 pm

Today was rest day for me in the Pete Plan, so I walked a half-marathon instead and actually made a PB for that - doing it in 2:53:16.

Gettingold wrote:2 k warm up 1:51
2 x 500m
1:27.1
1:26.2
20 mins on stationary bike. Stepped up to level 14 10 mins at 85 rpm last 10 mins intervals betweem 85 and 105 each minute. Average 48 kph
500m 1:25.4
Hooooly cr@p you are fit. Inspiration!
30, 6'2 (1.88m); 179 lb (81 kg)
Learning, improving, getting stronger, and wanting more.
Image
Recent tests: 1:41.7/500 for 1k; 1:34.9/500 for 2 minutes

Gettingold
2k Poster
Posts: 260
Joined: July 13th, 2013, 6:17 pm

Re: What Training Have You Done Today?

Post by Gettingold » February 9th, 2014, 6:18 pm

Hey, thanks Daniel...hasn't come easy
40 mins circuit
10 mins on bike at maximum setting, 85 rpm
Weights this afternoon.

Cyclingman1
10k Poster
Posts: 1665
Joined: February 7th, 2012, 6:23 pm
Location: Gainesville, Ga

Re: What Training Have You Done Today?

Post by Cyclingman1 » February 9th, 2014, 6:47 pm

Gettingold wrote: 2 x 500m
1:27.1
1:26.2
500m 1:25.4
Tough efforts. 3:00 is looking better every day. I want to see a 1:28 750m.
JimG, Gainesville, Ga, 74, 76", 195lb. PBs:
66-69: .5,1,2,5,6,10K: 1:30.8 3:14.1 6:40.7 17:34.0 21:18.1 36:21.7 30;60;HM: 8337 16237 1:20:25
70-74: .5,1,2,5,6,10K: 1:33.3 3:19.5 6:58.1 17:55.3 21:32.6 36:41.9 30;60;HM: 8214 15353 1:23:02.5

Post Reply