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.
JerekKruger
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Re: What Training Have You Done Today?

Post by JerekKruger » January 15th, 2018, 4:57 am

Very nice Stu! What's your PB for 30 minutes (couldn't see one in your sig). Also what's your max heart rate? 166 doesn't seem very high to me and I finish 30 minute TTs at or very close to max heart rate.
Tom | 33 | 6'6" | 93kg

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lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » January 15th, 2018, 5:27 am

Monday PM
2k @2:10

15x 1'/1'r rolling
@1:43.2 df133 sr31 318w
first 5 @1:44.x
2nd 5 @1:43.x
3rd 5@1:42.x tho last @1:39 (mhr160)

2k @2:10
Lindsay
69yo 93kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

OtwSL
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Re: What Training Have You Done Today?

Post by OtwSL » January 15th, 2018, 6:04 am

Today:
A stupid HD! I am so pissed off with myself.
This morning I thought I'd go for a 10k TT. I'd never felt more up to it.

26:25.5 6544m @2:01.1 r24
7:50.8 2000m 1:57.7 r25
7:51.5 4000m 1:57.8 r25
7:47.6 6000m 1:56.9 r25
2:34.0 6544m 2:21.5 r21

Why did I do it. That puzzles even me. I am so annoyed with myself. I was actually yelling at the wall for HDing. It was going perfectly and then I just decided to handle down. I only had 3.5k to go! I was on track for sub 39:00. It would have been easy. But I just handled down. This is the most annoyed I've ever been for HDing. I could have easily carried on I just didn't.
Aargh. Tomorrow is time for redemption. I need it and I have my drive now, I am not going to be happy until I have sub 39 displaying on my monitor in the memory.
Sorry if I have offended anyone I am just really angry with myself now.
Probably 75kg 6ft 4inches
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30r20: 7765m
Targets for 2018: 100m 16.6, 2k sub 6:45, 5k sub 18:00, 10k sub 37:30, 30' 8100m, 30r20 7900m

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AnimalNige
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Re: What Training Have You Done Today?

Post by AnimalNige » January 15th, 2018, 6:07 am

Easy week sorely needed. Warmed up very slowly from about 3:30 over 10 minutes. Then a 5000m piece starting at 2:17, and very gently speeding up to 2:09. Just enough to get a slight sweat on. Then abs, stretching, and some ring push ups.
56yo, 6'2" 77.5kg. Cyclist, rock climber and recently, erger.

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bisqeet
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Re: What Training Have You Done Today?

Post by bisqeet » January 15th, 2018, 7:36 am

EF warmup
a rather messy 30R20 a few R19 and 1xR21 in the splits
8054m
wanted to do an hour "cool down"
binned after 30mins. still coughing up a lung ...
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 » January 15th, 2018, 7:58 am

@ Tom, I don't think I have ever done a 30min TT before so technically it's a PB. I always rowed for distance rather than a set time until recently.

Not sure of max HR but I'd guess at 175ish. It was getting quite tough at the end but I don't think my current fitness is really representative of overall fitness; just getting over a lingering cold and I'm out of practice for fast intense sessions.

@Scott, we all have days like that. I have had two shocking sessions recently. The best thing you can do is to take that 'angry resolve' to make sure that next time you keep going. It will hurt but it is within your capabilities. It may be a coincidence but when I was getting into 10km sessions 25mins is where it really started to go wrong for me too.
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 20:47; 10k= 35:46 30mins= 8,428m 60mins= 16,461m HM= 1:16.47; FM= 2:44:04; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

JerekKruger
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Re: What Training Have You Done Today?

Post by JerekKruger » January 15th, 2018, 8:41 am

Today marks a slight adjustment to my current plan. Whilst I'm going to continue doing three long rows per week, I've decided to include one hard interval session as well. I read about Veronique Billat's 30/30 workout so decided I start doing that once per week. For those not familiar it was originally designed for running and involves running for 30s at vVO2max* then 30s at a pace around half that and repeating until you can no longer keep pace.

I decided to use a pace of 1:40 as an estimate of my vVO2max which might be a little generous but gives a nice round number to shoot for and shouldn't be too far off what I can hold for 6 minutes. In the end I did 16 intervals so the total work was:

8:00 - 2409m - 1:39.6 - 32
r: 1684m

I didn't go to true failure, this being my first time doing it, but I was pretty tired by the end. I'm thinking of extending the rest periods to 40s next time as it takes a couple of strokes to get your speed up to 1:40 and a couple to get it down at the end, meaning I was probably only rowing slowly for 20s of the rest rather than the full 30.

As a side note I used a much softer stroke than I did for my recent 2k test, as seen by the difference in SPI (11 vs. 12).

*Velocity at maximal oxygen uptake i.e. the speed you need to run to hit your VO2 max, approximated by your average speed in a 6 minute time trial.
Tom | 33 | 6'6" | 93kg

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JerekKruger
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Re: What Training Have You Done Today?

Post by JerekKruger » January 15th, 2018, 8:48 am

@Scott - I know that feeling. If you feel you can do well tomorrow then by all means do another 10k, but if, for whatever reason, you HD or fail to PB then I'd strongly urge you to move on to something else after that and come back to the 10k some time down the line. You don't want to get stuck in a rut.
Tom | 33 | 6'6" | 93kg

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Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » January 15th, 2018, 9:03 am

I'm with Tom on this one Scott. Choose your next attempt wisely as another HD will be quite demoralising.

If I was you I'd do a 10k at circa 2 secs under the previous pace or whatever a sustainable but still hard pace is, and maybe crank it up at the point that you started to fail, whilst reminding yourself that this where it went wrong last time and this time keep telling yourself it's where you're now pushing through your perceived limitations. There might be a mental obstacle set up around 26mins the needs to be smashed. I think I had something similar.

@ Tom, good idea for the intense interval sessions. You do need both otherwise, as I found out, one will suffer if it's ignored
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 20:47; 10k= 35:46 30mins= 8,428m 60mins= 16,461m HM= 1:16.47; FM= 2:44:04; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

OtwSL
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Re: What Training Have You Done Today?

Post by OtwSL » January 15th, 2018, 11:06 am

Dangerscouse wrote:I'm with Tom on this one Scott. Choose your next attempt wisely as another HD will be quite demoralising.

If I was you I'd do a 10k at circa 2 secs under the previous pace or whatever a sustainable but still hard pace is, and maybe crank it up at the point that you started to fail, whilst reminding yourself that this where it went wrong last time and this time keep telling yourself it's where you're now pushing through your perceived limitations. There might be a mental obstacle set up around 26mins the needs to be smashed. I think I had something similar.

@ Tom, good idea for the intense interval sessions. You do need both otherwise, as I found out, one will suffer if it's ignored
Thanks both Tom and Stu. I'll see how I go tomorrow, but hopefully it'll be a PB attempt. I'll report back either way.
Probably 75kg 6ft 4inches
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30r20: 7765m
Targets for 2018: 100m 16.6, 2k sub 6:45, 5k sub 18:00, 10k sub 37:30, 30' 8100m, 30r20 7900m

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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » January 15th, 2018, 3:12 pm

I had initially planned an 8k for today but i have been lacking in weekly meters lately, so i decided to put in 1 hour today instead! And start the week off well :) This was quite a sweaty sesh!!!

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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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bisqeet
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Re: What Training Have You Done Today?

Post by bisqeet » January 15th, 2018, 3:50 pm

plan stated 2x40'R4
R22-20 at marathon pace, HR <= UT1
i lost connection to the chest monitor hald way through, the wrist was tracking still, but not sure of its accuracy.
somewhere about 145-150 BPM

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

Rod
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Re: What Training Have You Done Today?

Post by Rod » January 15th, 2018, 4:27 pm

8 x 500.3'30r

Average pace...........1:40.7
SPM......................38

This was 0.3 faster average pace than last time I did it...which was on the 27th November (2 weeks before the British Championship so fairly race sharp). :D

Just need to keep it going now...5 weeks to the world champs.... :?

Thank you for the kind words after my 60r20spm PB OtwSL , WattsFromNotts and nick rockliff they are very much appreciated as always. :wink:
63 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. 100k 7hrs 14 mins.(World 60-69 Lwt. Record)

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DNA_Rower
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Re: What Training Have You Done Today?

Post by DNA_Rower » January 15th, 2018, 4:59 pm

Managed a 30min row at 1:57.3 pace, which is a 4s improvement on last week's disaster rows, so I guess/hope I must be on the road to recovery.

Thanks for the support. Even though we don't really know each other it does actually help. :)
A: 40; H: 184cm; W: 76kg.
PBs: 2k 6:56.9; 6k 22:40.9 (all 2017/2018). 5k 18:28.9; 30min 8,005m; 10k 38:09.8 (2020)
Doing PP|Hate the heat

WattsFromNotts
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Re: What Training Have You Done Today?

Post by WattsFromNotts » January 15th, 2018, 5:39 pm

Monday, 15 Jan

10mins, 1:56.5, R24
5km, 2:02.3, R21
10mins 2:11.1, R18

I didn't fancy a long distance tonight. Few mins rest in between each session above. HRM issues today, having probably cooked the belt on the radiator! Going to try pairing direct to ErgData (Polar H7)

... A good sweaty one though! :)
Dave >> 40 >>193cm >> 92kg

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