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.
VeloMark
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Re: What Training Have You Done Today?

Post by VeloMark » December 10th, 2017, 4:35 pm

Rod, excellent performance @ BIRC! Maybe not quite what you'd hoped for, but super inspirational to a fellow lightweight! At the upper reaches of what's possible (I put you in this group for 60+ lwt), the most minor of changes to an almost infinite number of variables can easily add a couple of seconds. I suspect I'll soon be reading on here about you going sub 7 again. The only question is... how far sub 7 :D

Today did 2 x 5K strapless @ 2:00.2 and 1:59.7 @ 131 avg HR.

Felt better than last Sunday when I had to quit after the first 5K, but definitely tired from my Saturday threshold workout on the bike.
58, 6ft, 150 lb
2K 7:04.3, 5K 18:42.6

G-dub
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Re: What Training Have You Done Today?

Post by G-dub » December 10th, 2017, 4:39 pm

3 x 3K, 2'R, r22, 2:04, UT1 + some kettlebell and mobility work + 20' bike
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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AnimalNige
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Re: What Training Have You Done Today?

Post by AnimalNige » December 11th, 2017, 4:33 am

5k at 2:00. High rate, low force, just to get hot. Light abs, ring roll outs (from knees for now) Hoping to come back strongly next week.
56yo, 6'2" 77.5kg. Cyclist, rock climber and recently, erger.

lwtguy
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Re: What Training Have You Done Today?

Post by lwtguy » December 11th, 2017, 10:06 am

On Saturday I finished my first full erg workout since my injury! I did 6x3:30' on / 30" off @ sub 2:00 pace. This is the workout I do to sweat out after a night of drinking so obviously it's not a tough one :lol:

This morning I planned on doing 2x15' with 5' rest on the erg then 30' on the bike. After the 2nd piece I felt good so I decided to do a third 15' piece instead.

4768m (1:59.4) @23spm
4798m (1:58.4) @23spm
4859m (1:56.6) @24spm

Total was 14K all in. Obviously far away from what I can normally do but it's a start! My first focus is getting back to doing an hour straight through, then I'll worry about my pace again. This afternoon I'll do a 45' or so bike.
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

G-dub
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Re: What Training Have You Done Today?

Post by G-dub » December 11th, 2017, 10:44 am

10'wu, 3 x 10' 5'R r24 2:00, 5' cd
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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lwtguy
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Re: What Training Have You Done Today?

Post by lwtguy » December 11th, 2017, 2:35 pm

New 45' bike PB! I did 20.1 miles which is roughly an average of 127 spm. My HR topped out at 190.

I started off not feeling any burn in my legs so I decided to just go for it. I was a bit ahead of my 13 mile target by 30 minutes in so I really went after it. No idea how this relates to speed on a road bike but it's still a good feeling to improve, especially when I've been more or less in recovery mode the last month and a half!
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

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Heaviestuser
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Re: What Training Have You Done Today?

Post by Heaviestuser » December 11th, 2017, 2:40 pm

2K Pace 23 Damper Setting 6 Time 9:18:9
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

Rod
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Re: What Training Have You Done Today?

Post by Rod » December 11th, 2017, 3:01 pm

Heaviestuser wrote:2K Pace 23 Damper Setting 6 Time 9:18:9
What drag factor are you getting from that machine on 6?

As I mentioned before ''23'' is the rate (the spm, strokes per minute), your pace was 2:19.7.

Well done, any 2k is a tough thing to do so top effort for getting stuck in and good luck with the training.

Next target....sub 9 minutes! :D

Here's some info that may help;

https://thepeteplan.wordpress.com/beginner-training/
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 recent rows 60 mins.....16011 metres. 30 mins.....8215 metres.

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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » December 11th, 2017, 4:53 pm

Got in a good session today :) I've started listening to music in my sessions too. Hopefully, i can erg more frequently weekly now as well.

df126 - RPE 4.7

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1000m cool down @ 2:20

8 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/profile/1261966

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » December 11th, 2017, 4:57 pm

@ Bill, well done on both erg and bike. The best thing you will find is that you're going to make good progress almost every session for a while.

What was your injury?
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

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mitchel674
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Re: What Training Have You Done Today?

Post by mitchel674 » December 11th, 2017, 5:39 pm

Anth_F wrote:Got in a good session today :) I've started listening to music in my sessions too. Hopefully, i can erg more frequently weekly now as well.

df126 - RPE 4.7

Image

1000m cool down @ 2:20

8 mins Power Plate'
did you listen to the same song the entire 8k? How else can you explain that rock steady SPM? I've started listening to music and definitely find my SPM affected by song tempo.
55yo male, 6ft, 154lbs

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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » December 11th, 2017, 5:49 pm

mitchel674 wrote:
Anth_F wrote:Got in a good session today :) I've started listening to music in my sessions too. Hopefully, i can erg more frequently weekly now as well.

df126 - RPE 4.7

Image

1000m cool down @ 2:20

8 mins Power Plate'
did you listen to the same song the entire 8k? How else can you explain that rock steady SPM? I've started listening to music and definitely find my SPM affected by song tempo.
Haha nah... i was listening to some DJ techno mixes (Great for some extra motivation :wink: :D ). I find holding steady consistent SPM rates very easy these days tbh. I simply engage into good rhythmic strokes which usually takes a few mins into the session for me to find it, the SPM then for the most part takes care of itself.
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/profile/1261966

DMPRow67
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Re: What Training Have You Done Today?

Post by DMPRow67 » December 11th, 2017, 6:29 pm

Started out with the aim of 5k but was not feeling it today and HD after 2k so it was either give up or try something else so I decided to do another couple of 2k, interval style rotating 250m on (below 1:50) then 250 'off'. Not sure if I achieved much but I guess it was more productive than eating chips in the canteen.
50, 6ft 3", 220lb
2k 7:13, 5k 18:53, 10k 40:32

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jackarabit
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Re: What Training Have You Done Today?

Post by jackarabit » December 11th, 2017, 6:46 pm

5x5AT
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There are two types of people in this world: Those who can extrapolate from incomplete data

M_73_5'-7"_156lb
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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » December 11th, 2017, 9:05 pm

DMPRow67 wrote:Started out with the aim of 5k but was not feeling it today and HD after 2k so it was either give up or try something else so I decided to do another couple of 2k, interval style rotating 250m on (below 1:50) then 250 'off'. Not sure if I achieved much but I guess it was more productive than eating chips in the canteen.
Definitely!!!!

Any work is better than none. Sometimes i feel i cba with a lengthy lifting session, so i break it up into segments throughout the day, and often later in the evenings. Even if i don't get as much done as i'd liked, it still gives me good satisfaction and piece of mind knowing i have at least done some things. And whatever area i never got around to working on, i make it a priority to work good on that in a following lifting session.
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/profile/1261966

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