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.
Dangerscouse
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Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » October 13th, 2017, 4:12 am

@norseman, well done. 2 mins improvement is a big effort.

@marius, I doubt I could get close to your "disappointing" times :shock: the negative splits for 900m is very good. Given the tiredness I'd be very happy with these times, but I'm my biggest critic so it's easy for me to say it but I usually think I could, and should, have given a bit more. Sounds like you might be the same.
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

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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » October 13th, 2017, 8:59 am

Did my little cardio "pyramid" today...

2500m @ 1:54
10 min eliptical
10 min treadmill
10 min eliptical
2500m @ 1:53

50 solid minutes, lots of sweat.
Male, 46, 6ft / 241 lbs, 183cm / 108 kg / Started erging in Jan 2017
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lwtguy
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Re: What Training Have You Done Today?

Post by lwtguy » October 13th, 2017, 9:31 am

lancecampeau wrote:Did my little cardio "pyramid" today...

2500m @ 1:54
10 min eliptical
10 min treadmill
10 min eliptical
2500m @ 1:53

50 solid minutes, lots of sweat.
Sounds like a fun use of time! I'm sure the other people at the gym were wondering what you were doing :lol:
Bill, 23, 160-165 lbs.
PBs-- 500m 1:28.9-- 1K 3:08.9-- 2K 6:37.7-- 5K 17:27.6
6K 21:11.2-- 30' 8342m-- 10K 35:54-- 60' 16209m

Rod
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Re: What Training Have You Done Today?

Post by Rod » October 13th, 2017, 10:02 am

Half Marathon (21097)

Time....................1:22.18.8
Average pace..........1:57.0
SPM......................34
DF........................112

3 minutes and 10 seconds faster than last week. :D

Puts me top of the British Rankings and 3rd in the world (60-69 Lwt) but 54 seconds short of the British record. :(

This showed me I really do need to build up properly if I'm going to get that record and I haven't got time to do that at the moment as I need to concentrate on the British Champs 2k on 9th December but I'll come back to it after that.

Happy with this one though...and my bum is still talking to me so a good result! :lol:
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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Anth_F
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Location: United Kingdom

Re: What Training Have You Done Today?

Post by Anth_F » October 13th, 2017, 1:55 pm

Jeez, thats a real solid HM performance, Rod. Knocking that much time off in just a week. How the hell can you hold 34spm for all that time? You must have energy to burn in abundance fella :lol:

Seriously, well done on that one :wink:

6 mile hike in the countryside this morning before breakfast.

SS 8k in the late afternoon (A bit sweaty and a really satisfying session today :) )

df117 - RPE 4.5

Image

1000m cool down @ 2:14

Then 5 mins on the 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

nick rockliff
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Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » October 13th, 2017, 3:38 pm

Bit late home and saw a 30 min session on Rowpro starting at 7.00pm which was 10 mins away. Quick change and erg set up out on patio but been quite warm today and still 20c and quite humid.

Plan was 8K+ r22

30 min - 8012 - avg 1.52.3 - 22

06 - 1592 - 1.53.1 - 22 - 137 end HR
12 - 1599 - 1.52.6 - 22 - 144
18 - 1601 - 1.52.4 - 22 - 149
24 - 1605 - 1.52.1 - 22 - 152
30 - 1615 - 1.51.5 - 22 - 154

Just eased into the session and negative split to take me just over 8K. 6 months ago this session would have been 1.54/55, nice progression.
Age 62 - 6' 4" - 108kg
All time PBs - 2k 6:16.4 - 5k 16:37.5 - 10k 34:35.5 - 30min 8727 - 60min 17059 - HM 74:25.9 - FM 2:43:48.8
50-59 PBs - 2k 6.24.3 - 5k 16.55.4 - 6k 20.34.2 - 10k 35.19.0 - 30min 8633 - 60min 16685 - HM 76.48.7
60-69 PBs - TBC

Scott Lewis
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Re: What Training Have You Done Today?

Post by Scott Lewis » October 13th, 2017, 4:27 pm

Absolutely nackered today. Attempted a 2k PB. Made it to 1100m out and then quit. Knew it wasn't my day. Disappointed as I was only holding 1:50/500m. Just wasn't my day I suppose. It's been a tiring week. Found it hard to not fall asleep after I'd woken up in the morning the whole week and a very hard session last night. I reckon on a good day it would have been a lot better. Oh well.

Alternative session:

10×100m 40r
Total distance 1000m. Average split 1:36.9/500m.
Average 100m time 19.4.

Not very pleased with this. Didn't think it was that good but I've never tried this workout before so I don't really know what a good pace is for this.

Not that happy. Especially as training is 8 o'clock till 12 tomorrow. Looking forward to Monday when I get a decent night's sleep.
Scrawny 192cm ... 2k in 7:17.4

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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » October 13th, 2017, 6:33 pm

lwtguy wrote:Sounds like a fun use of time! I'm sure the other people at the gym were wondering what you were doing :lol:
Lol... There are a lot of treadmill rats at my gym (15 degree incline while hanging on for dear life, etc...) and they always look confused when I go back and forth from the rower, eliptical and treadmill in 10 min segments.
Male, 46, 6ft / 241 lbs, 183cm / 108 kg / Started erging in Jan 2017
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nick rockliff
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Re: What Training Have You Done Today?

Post by nick rockliff » October 14th, 2017, 2:19 pm

Joined a 30 min session on Rowpro this evening, there were only two of us and we both got licked off before the end.

30 min - 8074 - 1.51.5 - 22

06 - 1603 - 1.52.3 - 22 - 138 end HR
12 - 1606 - 1.52.1 - 22 - 145
18 - 1609 - 1.51.9 - 22 - 150
24 - 1613 - 1.51.6 - 22 - 153
30 - 1642 - 1.49.6 - 22 - 158

Nice negative split with a push at the end. It's nice to be able to churn out 8K+ 30 min low rate sessions again.
Age 62 - 6' 4" - 108kg
All time PBs - 2k 6:16.4 - 5k 16:37.5 - 10k 34:35.5 - 30min 8727 - 60min 17059 - HM 74:25.9 - FM 2:43:48.8
50-59 PBs - 2k 6.24.3 - 5k 16.55.4 - 6k 20.34.2 - 10k 35.19.0 - 30min 8633 - 60min 16685 - HM 76.48.7
60-69 PBs - TBC

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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » October 14th, 2017, 4:32 pm

Did my first 50k today...
3:52:07 / 26 spm / df 130

Target pace was 2:18 but i missed it (2:19.2) That last 15k was very tough... Hit the wall hard at 38.5k. I had to take lots of short breaks to stretch during this piece. Bubble wrap came out at 22k. 1250ml of water 800ml of fruit juice and 8 soda crackers consumed. No problems with aches or pains at all this time. Hit 1:33 in the last 60m.

I now realize that i will need to log at least 3 million meters+ before i could make a serious attempt at 100k. But 50k didnt kill me so... Onward and upward!
Male, 46, 6ft / 241 lbs, 183cm / 108 kg / Started erging in Jan 2017
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Edward4492
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Re: What Training Have You Done Today?

Post by Edward4492 » October 14th, 2017, 9:15 pm

50k? Pretty damn solid there Lance. And Rod, that 's a seriously fast HM! Head race today, full write up on competition thread.

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Anth_F
Half Marathon Poster
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Joined: June 29th, 2016, 11:59 am
Location: United Kingdom

Re: What Training Have You Done Today?

Post by Anth_F » October 15th, 2017, 12:25 pm

10k this afternoon. I had planned r19 capped initially, but then that went out the window as i started doing some quick bursts of upping rate + pace which i don't normally do, hence the rate changes later in the piece.

Really enjoyable session and more good meters in the bank! And actually not too sweaty with the big window open and the cool air wafting in :D

Image

1000m cool down @ 2:16

Then 5 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

nick rockliff
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Re: What Training Have You Done Today?

Post by nick rockliff » October 15th, 2017, 2:02 pm

Some good work from everybody on here lately. Rod, great HM, I'll be going for the BR in the next couple of weeks.

Wasn't going to train today but saw a 5K on Rowpro so though a nice easy session to end the week.

5k - 17.51.2 - avg 1.47.1 - 25

1k - 3.35.6 - 1.47.8 - 25 - 145 end HR
2k - 3.34.7 - 1.47.3 - 25 - 151
3k - 3.34.7 - 1.47.3 - 25 - 153
4k - 3.34.2 - 1.47.1 - 25 - 157
5k - 3.32.0 - 1.46.0 - 25 - 157

Change of plan :roll: decided to sit on 1.47/48 to see how close I could get to <17.50 Nearly got there but timed the push a bit late. Next time.......
Age 62 - 6' 4" - 108kg
All time PBs - 2k 6:16.4 - 5k 16:37.5 - 10k 34:35.5 - 30min 8727 - 60min 17059 - HM 74:25.9 - FM 2:43:48.8
50-59 PBs - 2k 6.24.3 - 5k 16.55.4 - 6k 20.34.2 - 10k 35.19.0 - 30min 8633 - 60min 16685 - HM 76.48.7
60-69 PBs - TBC

NorsemanDave
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Joined: July 31st, 2017, 4:09 pm

Re: What Training Have You Done Today?

Post by NorsemanDave » October 15th, 2017, 7:26 pm

24,100 meters today and well and truly spent.
130,000 for the week.
430,430 meters for the fall team challenge to finish 107 overall.
Missed 5 days of rowing out of 30.
Think I’ll have a couple of days off then work on shorter distances and try and improve my pace.

-marius-
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Re: What Training Have You Done Today?

Post by -marius- » October 16th, 2017, 1:54 am

Dangerscouse wrote:@marius, have you tried yoga and Pilates? I swear by Pilates to keep my back injury free. Many times it's been a bit painful and the day after a Pilates session it feels fine again. Yoga might be the better solution if you think it's a nerve pain.
Not sure what it is but it is very annoying as it is very distracting and mentally challenging. I'm doing some dynamic warm up and it is helping a bit. Not sure where to start regarding yoga/pilates but I guess youtube can be helpful, I'm not entering any class :lol:


10K on empty stomach this morning. Rate restricted to 24spm compared to 22spm last week so that resulted in a new PB(28,8 seconds improvement)
Hopefully there will still be room for improvement when I'm doing a free rate(approx. 28spm) 10K
Time Meters Pace Watts Cal/Hr S/M
35:24.7 10,000m 1:46.2 292 1303 24
7:09.7 2,000m 1:47.4 282 1270 24
7:09.0 4,000m 1:47.2 284 1275 24
7:08.6 6,000m 1:47.1 285 1278 24
7:08.8 8,000m 1:47.2 284 1276 24
6:48.6 10,000m 1:42.1 328 1428 24
41y/o, 187cm, 93kg
PBs(Ski/Row): 500m 1:17.4 WR/1:23.5 -- 1K 2:49.3 WR/2:59.5 -- 2K 6:17.0/6:17.0 -- 5K 17:10.2/16:45.5 -- 6K 20:18.3 -- 10K/r24 35:24.7 -- 1' 396m WR -- 4' 1346m WR/1306m -- 30' 8420m/8659m

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