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.
OtwSL
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Re: What Training Have You Done Today?

Post by OtwSL » January 21st, 2018, 3:08 pm

WattsFromNotts wrote:
Dangerscouse wrote:@ Dave, well done on the PB. Great consistency too.

What did you use to minimise the picture?
Thank you, Stu, appreciated!

I've been using https://postimages.org, it allows you to resize your upload to various different settings, including a message board size.

@OtWSL, you're posting some intense training sessions and great times! Your progress makes interesting reading.
Cheers Dave, congrats on the HM PB!
Probably 75kg 6ft 4inches
Image
30r20: 7765m
Targets for 2018: 100m 16.6, 2k sub 6:45, 5k sub 18:00, 10k sub 37:30, 30' 8100m, 30r20 7900m

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » January 21st, 2018, 5:37 pm

@ Scott, that's still a PB in my book. Great effort, the hard work is paying off
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

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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » January 21st, 2018, 6:49 pm

Solid work, Rod.

Nothing for me... i have a little niggle with my right hip :? No idea whats caused it but i'm just resting up other than dog walks and some pushups!

Oh, and demolishing some delicious nacho grande platters :D
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

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

Post by G-dub » January 21st, 2018, 6:59 pm

So I guess I’ve decided to pass on erg sprint racing this year. Switched gears to get ready for an OTW sprint regatta in Florida end of February. I admire you guys that are doing the hard erg work getting ready for your races.

Today for me: 10K in a 2X with my mixed double teammate. Really nice and warm afternoon with calm water. Quite nice.
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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Edward4492
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Re: What Training Have You Done Today?

Post by Edward4492 » January 21st, 2018, 7:56 pm

Nice piece Rod, those 20r sessions are brutal.

Week of 1/14/18 to 1/21/18
Sun 5000m@ 20:39
Mon 4000m@ 15:45
Tue 8000m@2:05 (6 x 7min/ 1min r ( Cooper Rowing group erg)
Wed (4) x 500m/1min r at 1:49.8 (2k pace)
Thur (5) x 10min at 2:05 12000m (Cooper rowing)
Fri (12) x 250m/ 1min r @ 1:49.6
Sun 5000m@ 19:37

Decided to do a couple of different things, had been doing five days a week at steady state, 2:10 pace and one day of intervals. Decided to do a 4km and 5km at sub 2:00 pace each week, doing intervals at 2k pace on 1min rest, and two night a week with my club session; 8k to 12k at 2;05. Last year I experimented with going hard as I could go, lots of rest, and fewer intervals. Trying greatly reduced rest periods, all at my (best guess) 2k pace of 1:49-50. Now, going with 1min rests.

Erik A
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Re: What Training Have You Done Today?

Post by Erik A » January 22nd, 2018, 2:33 am

25 min on the bike then a 30 min UT2 on the erg for 7101m
Erik
56 yo from New Zealand
6'4 and 125kg

OtwSL
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Re: What Training Have You Done Today?

Post by OtwSL » January 22nd, 2018, 4:07 am

Dangerscouse wrote:@ Scott, that's still a PB in my book. Great effort, the hard work is paying off
Thanks Stu! Sun 7:00 is hopefully just around the corner. :?
Last edited by OtwSL on January 22nd, 2018, 4:16 am, edited 1 time in total.
Probably 75kg 6ft 4inches
Image
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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hjs
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Re: What Training Have You Done Today?

Post by hjs » January 22nd, 2018, 4:14 am

OtwSL wrote:
Dangerscouse wrote:@ Scott, that's still a PB in my book. Great effort, the hard work is paying off
Thanks Stu!
Certainly, think 8k is not that far off in time..... And lots more :P

OtwSL
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Re: What Training Have You Done Today?

Post by OtwSL » January 22nd, 2018, 4:17 am

hjs wrote:
OtwSL wrote:
Dangerscouse wrote:@ Scott, that's still a PB in my book. Great effort, the hard work is paying off
Thanks Stu!
Certainly, think 8k is not that far off in time..... And lots more :P
Thanks Henry!
Probably 75kg 6ft 4inches
Image
30r20: 7765m
Targets for 2018: 100m 16.6, 2k sub 6:45, 5k sub 18:00, 10k sub 37:30, 30' 8100m, 30r20 7900m

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » January 22nd, 2018, 4:48 am

Image

5 mins in to this session I realised that I should have set up as an interval of two halves. First half at PB pace and second half at a reasonable pace so that's why the pace drops off halfway through as i rested for one minute.

I thought a lot more about technique and length of stroke this morning. Without thinking about it, length was 1.39 and with some thought and a lean back it increased to 1.49. Drag has been bumped up from 115 for all of my 2018 sessions.

I defo have a mental obstacle with HR. I'm so used to seeing circa 140 or lower that when it creeps up to 160 or higher it seems to have a detrimental effect on me. I'm sure that will change with more slower and heavier sessions.
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

lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » January 22nd, 2018, 6:15 am

Monday PM
2k @2:11
10x 500m/1:40R rolling @1:46.1
df132 sr29 293w mhr161
all 1:46.x but last @1:43.1
10m/s and 10spi
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

VeloMark
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Re: What Training Have You Done Today?

Post by VeloMark » January 22nd, 2018, 11:25 am

Dangerscouse wrote:Image

I thought a lot more about technique and length of stroke this morning. Without thinking about it, length was 1.39 and with some thought and a lean back it increased to 1.49. Drag has been bumped up from 115 for all of my 2018 sessions.
Stu - Not sure how much your additional 4" of height increases your drive length, but it seems like my 'adjusted stroke' drive length might be proportionally similar. I'll take that as a good sign ;-)
A side question, how did you get a drive speed of 15.26? With an average peak force of 53/77?
58, 6ft, 150 lb
2K 7:04.3, 5K 18:42.6

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » January 22nd, 2018, 12:28 pm

@Velo, my normal drive length is quite short / clipped at the end, and Tom posted a video of Eric Murray with a very similar technique so I think it's subjective. Henry and Tom, and probably quite a few others too, are far more knowledgable than me so they might be able to comment

I have got no idea about drive speed as it's the first time I have ever looked at it. I assume the drive speed shown is from the last strokes, and I always sprint the last 500m so would that have had an effect? I think it was at 1:46 pace and r24
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

VeloMark
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Location: Sierra Foothills, California, USA

Re: What Training Have You Done Today?

Post by VeloMark » January 22nd, 2018, 12:40 pm

Dangerscouse wrote:
I have got no idea about drive speed as it's the first time I have ever looked at it. I assume the drive speed shown is from the last strokes, and I always sprint the last 500m so would that have had an effect? I think it was at 1:46 pace and r24
My mistake, I didn't notice the unit of measure :oops:
58, 6ft, 150 lb
2K 7:04.3, 5K 18:42.6

WattsFromNotts
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Re: What Training Have You Done Today?

Post by WattsFromNotts » January 22nd, 2018, 1:13 pm

Monday, 22 Jan

10km. 2:07.3, R18, HR 146, df 97.

A relatively easy 10km at lunch. Sweated buckets though.

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Dave >> 40 >>193cm >> 92kg

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