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.
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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » September 27th, 2017, 11:54 am

40 mins weight training.

6x500m/2r @1:46.5 RPE 8.5

10 mins Power Plate'
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22 30min 7518m

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

https://log.concept2.com/log

Rod
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Re: What Training Have You Done Today?

Post by Rod » September 27th, 2017, 12:30 pm

I'm on holiday but it was raining and the hotel has an excellent gym with an erg 'studio' so thought I'd have a bit of a row..and set a.NEW BRITISH RECORD....for 6k in the 60-69 Lightweight category.

Time...............22:21.3
Average pace....1:51.7
SPM................36

It was 16 seconds faster than the existing record but is 3.4 too slow to get me to the top of the world rankings so I'm 'only' 2nd! :x

I could have gone much faster but the flippin' erg kept moving backwards and I was bashing my arm against the oar on the rear wall so had to shorten my stroke for a lot of it..which slowed me down! :oops:

Oh well, I'll have another go soon! :D
62 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best 2k recently...6:59.5 in Feb. 2020.

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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » September 27th, 2017, 1:32 pm

Impromptu hard 10K.

10K@1:52.8 (TIME=37:36.7, SPM=27, lost it in the middle and the average went to 1:53.3 but rallied towards the end)
Paul, 48M, 5'11" 78kg (all PBs done as a LWT tho'), ex bike time trialler.
1min=350m Image
Targets: 355m+ 1min, 1:27(500m), 3:11(1K), bench 2 plates, squat 3 plates, deadlift 4 plates

Erg on!

in440703
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Re: What Training Have You Done Today?

Post by in440703 » September 27th, 2017, 7:23 pm

8x500m/5:00r at 1:34.9, 31 spm, DF 150
1000m PB 2:58.4 (Feb. 2017)

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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » September 27th, 2017, 7:25 pm

Rod wrote:I'm on holiday but it was raining and the hotel has an excellent gym with an erg 'studio' so thought I'd have a bit of a row..and set a.NEW BRITISH RECORD....for 6k in the 60-69 Lightweight category.

Time...............22:21.3
Average pace....1:51.7
SPM................36

It was 16 seconds faster than the existing record but is 3.4 too slow to get me to the top of the world rankings so I'm 'only' 2nd! :x

I could have gone much faster but the flippin' erg kept moving backwards and I was bashing my arm against the oar on the rear wall so had to shorten my stroke for a lot of it..which slowed me down! :oops:

Oh well, I'll have another go soon! :D
I like how you said (thought i would have a bit of a row)... and just happen to set a british record while you were at it :lol: Real good 6k time for an old codger that :mrgreen: Fitter than me ffs :oops: :lol:
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22 30min 7518m

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

https://log.concept2.com/log

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bisqeet
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Re: What Training Have You Done Today?

Post by bisqeet » September 28th, 2017, 4:12 am

yesterday a bit of Fatlek 30 minute training.
looks a bit messy on the report (hence no pic) but a mixture of R18-R26 using 11W/Stroke
~ 76xxm

finished off with a 60m "cool down" - not sure why i picked r17 - a little slower than my r18 - but it was a nice little sweet spot.
hardly any deviation of HR at a little over 10W/Stroke

Image

about HM distance :)
Dean
2020 Season: 196cm / 96kg : M51
Training Log - ʕʘ̅͜ʘ̅ʔ -Blog
~seven days without rowing makes one weak~

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » September 28th, 2017, 5:07 am

Really well done Rod. 16 secs faster with a lot more to come by the sound of things.
46 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » September 28th, 2017, 5:11 am

Tom, I reckon it's a bit of both mate. Daily fluctuations in energy will have an effect as some days it's just not there and other days it's overflowing.

Exceed it when you're on top of the world and just battle through on the down days
46 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

Steve1960VA
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Re: What Training Have You Done Today?

Post by Steve1960VA » September 28th, 2017, 9:09 am

AM
14.2K
69:00
20-21 SR
DF 145
Male. Virginia, USA. Born 1960. 6'4" (1.93 m). 268 pounds (122 kg). C2 Model D, PM 5 (original model).

Am erging for fitness. Weight loss OK if it comes.

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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » September 28th, 2017, 12:03 pm

Day off from the erg.

5x5 barbell bent ower rows
5x5 barbell overhead SP
5x5 deadlifts
5x5 barbell tricep press

7 mile walk with the woof woof.
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22 30min 7518m

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

https://log.concept2.com/log

JerekKruger
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Re: What Training Have You Done Today?

Post by JerekKruger » September 28th, 2017, 1:01 pm

Warm-up: 1082m at 2:13.8

60min - 14862m - 2:01.1 - 18.4SPM

12:00 - 2955m - 2:01.8 - 18SPM
24:00 - 2959m - 2:01.6 - 18SPM
36:00 - 2955m - 2:01.8 - 18SPM
48:00 - 2965m - 2:01.4 - 18SPM
60:00 - 3027m - 1:58.9 - 19SPM

Cool-down: 1029m at 2:08.7

I raced this one a little but it was otherwise fine. I just noticed that I didn't include the time for my 10k yesterday. It was 38:34.2.
Tom | 33 | 6'6" | 93kg

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NorsemanDave
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Re: What Training Have You Done Today?

Post by NorsemanDave » September 28th, 2017, 5:35 pm

4 x 5000 with 5 min rest doing slow rowing. 25 spam around 21:30 for each 5000.

Trying to build endurance.

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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » September 29th, 2017, 3:48 am

NorsemanDave wrote:4 x 5000 with 5 min rest doing slow rowing. 25 spam around 21:30 for each 5000.

Trying to build endurance.
Sizeable amount of volume there...I note your forum username...so have you done the Norseman IM? If so, that might explain the volume of your erging session!
Paul, 48M, 5'11" 78kg (all PBs done as a LWT tho'), ex bike time trialler.
1min=350m Image
Targets: 355m+ 1min, 1:27(500m), 3:11(1K), bench 2 plates, squat 3 plates, deadlift 4 plates

Erg on!

Steve1960VA
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Posts: 230
Joined: March 5th, 2017, 11:31 am

Re: What Training Have You Done Today?

Post by Steve1960VA » September 29th, 2017, 8:38 am

AM
15K
72:30
21-22 SR
DF 145
12.5K at the 1-hour mark, and 2-minute rest at that point. Rest time not included in time above.
Male. Virginia, USA. Born 1960. 6'4" (1.93 m). 268 pounds (122 kg). C2 Model D, PM 5 (original model).

Am erging for fitness. Weight loss OK if it comes.

JerekKruger
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Joined: January 12th, 2017, 6:50 am

Re: What Training Have You Done Today?

Post by JerekKruger » September 29th, 2017, 12:46 pm

Warm-up: 2024m at 2:08.2

10000m - 14744m - 1:55.7 - 20.4SPM

2000m - 8:05.9 - 2:01.4 - 18SPM
4000m - 7:50.3 - 1:57.5 - 20SPM
6000m - 7:39.6 - 1:54.9 - 22SPM
8000m - 7:25.4 - 1:51.3 - 23SPM
10000m - 8:01.9 - 2:00.4 - 19SPM

Cool-down: 227m at 2:22.0

I've been feeling a little off today, and considered taking a rest day, but decided to go ahead with my workout after all. 10k rate ladder 18/20/22/24/18: my performance was (I went faster than last time across the board) but it felt bad. I might be coming down with something, or perhaps I've increased my volume too quickly. In any case I'm going to take the weekend off. The cool-down was so short because my legs just didn't want to push and I didn't see any reason to make them.
Tom | 33 | 6'6" | 93kg

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