What Training Have You Done Today?

Anth_F · Post by **Anth_F** » January 18th, 2018, 7:21 pm

60mins mountain bike in the snow! Got home and had some lovely hot drinking chocolate to thaw me out

Then done 45-35-30-25-25-25 pushups
2x50 squats 25 done with dumbbells
3x12 bent over barbell rows

Back to the Erg tomorrow.

lancecampeau · Post by **lancecampeau** » January 18th, 2018, 10:52 pm

I had a terrible session today... missed all my targets.

Warmup 1K /4:00.1 - light intervals
5 minutes handle down
TARGET #1 - 10K PB attempt at a target pace of 1:57.5 (my current PB pace is 1:58.1) - ABORTED after 2500m due to stiffness in the forearms. Stroke rate was too low / pace out of the gates was too high (1:54 to 1:56)
5 minutes handle down
TARGET #2 - 1K @ 1:42.5 - ABORTED @ after 536m due to fatigue. I was testing out low drag factor (damper @ 3). Stroke rate was too low
3 minutes handle down
TARGET #3 - 500m @ 1:36 - ABORTED @ after 165m (damper @ 10). The handle felt like a ton of bricks after rowing hard at damper 3

Yuck.

Lessons learned for the day...

#1 - My warm-up is usually 2500m @ 2:11 average pace (light intervals). 1K was not enough to loosen up. I need to stick to the 2500m warmup routine. No cutting corners!
#2 - Don't try to carry on a light conversation with your friend on the rower next to you while you're trying to do a PB run, enough said...
#3 - Varying the DF can be a useful training tool at times , but going from a 3 up to a 10 in the same session is not a good idea. Going from a 3 to 5 or maybe 6 would have been a better choice.

OtwSL · Post by **OtwSL** » January 19th, 2018, 4:33 am

lancecampeau wrote:I had a terrible session today... missed all my targets.

Warmup 1K /4:00.1 - light intervals
5 minutes handle down
TARGET #1 - 10K PB attempt at a target pace of 1:57.5 (my current PB pace is 1:58.1) - ABORTED after 2500m due to stiffness in the forearms. Stroke rate was too low / pace out of the gates was too high (1:54 to 1:56)
5 minutes handle down
TARGET #2 - 1K @ 1:42.5 - ABORTED @ after 536m due to fatigue. I was testing out low drag factor (damper @ 3). Stroke rate was too low
3 minutes handle down
TARGET #3 - 500m @ 1:36 - ABORTED @ after 165m (damper @ 10). The handle felt like a ton of bricks after rowing hard at damper 3

Yuck.

Lessons learned for the day...

#1 - My warm-up is usually 2500m @ 2:11 average pace (light intervals). 1K was not enough to loosen up. I need to stick to the 2500m warmup routine. No cutting corners!
#2 - Don't try to carry on a light conversation with your friend on the rower next to you while you're trying to do a PB run, enough said...
#3 - Varying the DF can be a useful training tool at times , but going from a 3 up to a 10 in the same session is not a good idea. Going from a 3 to 5 or maybe 6 would have been a better choice.

Some days it just Pam's out like that. If it ain't broke don't try to fix it!

Gammmmo · Post by **Gammmmo** » January 19th, 2018, 4:49 am

OtwSL wrote:Some days it just pans out like that. If it ain't broke don't try to fix it!

FTFY. Nearly up there with Henry's "proberly".

lindsayh · Post by **lindsayh** » January 19th, 2018, 8:10 am

Friday PM - 7th session in 7 days - 2 off now
9k @2:03
df128 sr22 mhr148
2k @2:11

JerekKruger · Post by **JerekKruger** » January 19th, 2018, 8:50 am

60min - 14471m - 2:04.3 - 18.75

12 - 2859m - 2:05.9 - 19
24 - 2855m - 2:06.0 - 18
36 - 2865m - 2:05.6 - 18
48 - 2853m - 2:06.1 - 18
60 - 3039m - 1:58.4 - 21

Heart rate monitor playing up a bit here so I can't get an accurate average but looking at the general shape of the curve I'd say around 151/152 for the first 55 minutes looks about right. I was getting very fatigued towards the end and my technique was falling apart and, for whatever reason, I find I can hold better technique when I row faster so I upped the rate and pace for the final 5 minutes or so, holding mostly sub 1:50 for the final 4.

lwtguy · Post by **lwtguy** » January 19th, 2018, 10:15 am

OtwSL wrote:
lwtguy wrote:2x20' with 10' rest. Open rate. DF still at 100 so much lighter than I'm used to.

5451m (1:50.0) @28spm
5466m (1:49.7) @28spm

Total was 10917m (1:49.9) @28spm. This was definitely a tough one but I'm glad I got through it!
That is a solid session to pick you back up from that HD. Strong stuff well done!

Thanks! I always like to use HD's as a motivator. I also anticipate a certain number of them in my training cycles so I was kind of overdue for one

As a side note, we used to do this as a 3x20 session in college but I don't have the time for it anymore. My average for the 3x20 was better than this one but I'd like to finally get around to beating my scores for the three at some point in the future.

Gammmmo · Post by **Gammmmo** » January 19th, 2018, 11:09 am

10K inc 4.25K@1:49.5 (that bit felt "well controlled" but going slowly anaerobic after ~3K I guess)

Anth_F · Post by **Anth_F** » January 19th, 2018, 2:59 pm

8500m today! Enjoyed this one... good workout and paced myself nicely i felt

So just a 7-8k sesh required to meet my weekly target aim, which i should get done on sunday all being well

1000m cool down @ 2:27 r13

Dangerscouse · Post by **Dangerscouse** » January 20th, 2018, 7:29 am

HM @ 1:57.6 pace (1:22:45) r23

Gammmmo · Post by **Gammmmo** » January 20th, 2018, 9:20 am

10K@~1:58s inc 1.25K@1:41.7 (spm=31, 2K PB prep - just feeling things out, DF=120 - might try higher). Feeling sharper already on the erg these last few weeks as still doing weights but prioritising the erg e.g. not doing much squatting as that seems to affect my erging for days. Overhead press working well - not done that consistently before and can see it's putting on some new muscle...one day I hope to be a proper 75kg LWT.

Dangerscouse · Post by **Dangerscouse** » January 20th, 2018, 10:29 am

@ Paul, do you think the overhead press has helped with the erging? It's not something that I do as I generally choose elevated pike press ups, which I guess is very similar.

I'm also finding a higher DF beneficial. I had it on 141 today and I had it on 115 for virtually all of my endurance rows.

I have made a decision to target my weaknesses as it's all too easy to concentrate on what feels easier to do. So I'm increasing the DF and doing more weights to give my years out of date 2k another go.

Do you deadlift? It's always been a bit bad for my back previously but my back has noticeably improved in the past seven months so I might give it a go again. I assume that the lifting action is very beneficial for erging.

JerekKruger · Post by **JerekKruger** » January 20th, 2018, 10:54 am

I wouldn't have thought the press would have much carry over to erging. It primarily hits the triceps and delts, neither of which are doing much during the rowing stroke.

Deadlifting on the other hand seems like it was designed as a lift for rowing. It's also the most fun lift in my entirely objective opinion

Gammmmo · Post by **Gammmmo** » January 20th, 2018, 10:54 am

Dangerscouse wrote:@ Paul, do you think the overhead press has helped with the erging? It's not something that I do as I generally choose elevated pike press ups, which I guess is very similar.

I'm also finding a higher DF beneficial. I had it on 141 today and I had it on 115 for virtually all of my endurance rows.

I have made a decision to target my weaknesses as it's all too easy to concentrate on what feels easier to do. So I'm increasing the DF and doing more weights to give my years out of date 2k another go.

Do you deadlift? It's always been a bit bad for my back previously but my back has noticeably improved in the past seven months so I might give it a go again. I assume that the lifting action is very beneficial for erging.

Very hard to say re: overhead press....TBH I'm doing it to put on new muscle partly for vanity if I'm honest. DF - I always keep it at ~120 but I noticed when I pulled 1.25K@1:41.7 earlier that at times I was struggling to pull powerful enough strokes unless I rated up alot periodically, so maybe something to try. I do deadlift, mainly because I see it after squats as being the most beneficial "gross motor movement" one can do i.e. full body. I have had one or two very minor niggles even though I don't go to failure and am doing relatively light weight so far (best is 10x85kg and that's nowhere near failure I reckon). Have to say I feel very robust right now with a diet of erging and weights every third/fourth day. Lean weight is inching up towards 75kg which is good.

Dangerscouse · Post by **Dangerscouse** » January 20th, 2018, 12:05 pm

Cheers Tom and Paul. I have avoided deads and squats for years as they always made my back go 'wonky'. I found out it was due to a displaced pelvis and the chiro always sorted me out but it meant avoiding certain exercises.

From my intuition I have realised it was all due to a chronically tight right hip flexor; too much rowing, driving sitting at a desk and no way near enough stretching and flexibility. This was never properly confirmed by the different chiro's that I saw over the years, probably as it would lose them business!

I think I have finally loosened it up enough as I haven't been to the chiro for almost 12 months now (it was every 2 months if not more often) and now that the mega long rows aren't a priority I'm concentrating on getting stronger. I'm far from weak but I'm sure I'll benefit from more rowing targeted strength training.

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