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.
WattsFromNotts
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Re: What Training Have You Done Today?

Post by WattsFromNotts » January 24th, 2018, 5:37 pm

Thank you, Scott, improving gradually. :)

Cheers Stu!

Erg goals, I guess I want to acquire/improve my aerobic base, so I see the best way to do that is via volume, some harder pieces, some recovery-ish/UT2. So to achieve that I'm just trying do as many HMs I can throughout the year, improving my PB when possible, as it seems like a tangible goal. So far, it is working out to about 2 a week at the moment. I'm filling in the other sessions with distance sessions.

The medium to longer term aim is that this volume of distance work will trickle down and when supplemented with some interval and maybe weights work, will permit me a sub 7 2k and a sub 18 5km, but that's more for my own vanity than a main goal. Main goal is improved fitness that I can carry with me in to old age.
Dave >> 40 >>193cm >> 92kg

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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » January 24th, 2018, 6:31 pm

Thanks Dave!!! Indeed, and it doesn't take long to get in a good sweaty workout on the erg! Thats another reason i love it :D The mountain biking is great at the moment... really enthusiastic about it. I can feel the leg muscles are getting really solid as a result, which is good for erging.

Solid job on that HM. Congrats on the well earned PB :wink:
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 24th, 2018, 7:17 pm

morning: 50' bike with 5 t-get ups to 45 both sides with 35# bell + 3 ab roll-outs on the 10'

evening: I'm happy with this easy session. Stable HR and below UT2 range. much lower and stable for this pace/rate combo than in the past. I think it would usually be 145 -147 average or so.

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Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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WattsFromNotts
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Re: What Training Have You Done Today?

Post by WattsFromNotts » January 24th, 2018, 7:24 pm

Anth_F wrote: Solid job on that HM. Congrats on the well earned PB :wink:

Cheers :)
Dave >> 40 >>193cm >> 92kg

Rod
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Re: What Training Have You Done Today?

Post by Rod » January 25th, 2018, 1:59 am

WattsFromNotts wrote: Wednesday, 24 Jan

HM. 1:25:10.8, 2:01.1, R22, HR 157, df 98. New PB.
Congrats on the PB Dave, great rowing! :o

A sub 2:00 paced one is not too far away now! :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)

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » January 25th, 2018, 3:50 am

@ Dave, good plan and I reckon you'll keep nailing more PBs if you stick to that. You are making great progress already
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"

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bisqeet
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Re: What Training Have You Done Today?

Post by bisqeet » January 25th, 2018, 4:03 am

wasn't sure what to do yesterday.
Thought about doing a 6kTT, but after the warmup, wasn't really feeling it.
Day before was weights and then a 30k SS row, Legs were still feeling a little heavy so I binned it after 800m
Spent 5 minutes looking at the custome rows I have created in row pro for some ideas, decided on a 11W L4 type HM (rates18-20-18-22-18-24-18-26-18-24-18-22-18-20-18; intervals with about 110 strokes each, paces = stroke rate x11W). stopped after 8k - definetly a low on energy and possibly a bit of lactate in the legs.
Watched the rest of one of the "battle of apes" films (the one in SF, where they start a rebellion and cesar returns from the deads to stop the revolt, but its all too late...)
30 mins at R17 ~2:08
All in all about 60mins, nothing structured - but needed to shower afterwards...
Dean
2020 Season: 196cm / 96kg : M51
Training Log - ʕʘ̅͜ʘ̅ʔ -Blog
~seven days without rowing makes one weak~

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AnimalNige
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Re: What Training Have You Done Today?

Post by AnimalNige » January 25th, 2018, 4:10 am

10k PB this morning.

37:33.7 for a pace of 1:52.6

21st place in GBR 50-59 age group.

I feel there's more to come. That was hard but not desperate. I find longer pieces easier. I'll try a 2k PB in a couple of weeks. Those things fill me with dread!

Some bouldering and abs and ring work now.
56yo, 6'2" 77.5kg. Cyclist, rock climber and recently, erger.

OtwSL
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Re: What Training Have You Done Today?

Post by OtwSL » January 25th, 2018, 4:21 am

AnimalNige wrote:10k PB this morning.

37:33.7 for a pace of 1:52.6

21st place in GBR 50-59 age group.

I feel there's more to come. That was hard but not desperate. I find longer pieces easier. I'll try a 2k PB in a couple of weeks. Those things fill me with dread!

Some bouldering and abs and ring work now.
Great job and more to come I suspect! Looking forward to seeing that 2k!
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

OtwSL
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Re: What Training Have You Done Today?

Post by OtwSL » January 25th, 2018, 4:23 am

WattsFromNotts wrote:Thank you, Scott, improving gradually. :)

Cheers Stu!

Erg goals, I guess I want to acquire/improve my aerobic base, so I see the best way to do that is via volume, some harder pieces, some recovery-ish/UT2. So to achieve that I'm just trying do as many HMs I can throughout the year, improving my PB when possible, as it seems like a tangible goal. So far, it is working out to about 2 a week at the moment. I'm filling in the other sessions with distance sessions.

The medium to longer term aim is that this volume of distance work will trickle down and when supplemented with some interval and maybe weights work, will permit me a sub 7 2k and a sub 18 5km, but that's more for my own vanity than a main goal. Main goal is improved fitness that I can carry with me in to old age.
Sub 7 seems pretty plausible already! I was just wondering because we are similar heights and I think similar abilities at the moment.
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

Rod
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Re: What Training Have You Done Today?

Post by Rod » January 25th, 2018, 6:31 am

AnimalNige wrote:10k PB this morning.

37:33.7 for a pace of 1:52.6

21st place in GBR 50-59 age group.
Big congrats on the PB Nige, great rowing! You've closed to gap on me to 2.6 seconds so game on.... I'd better have another go! :wink:

Good luck with the 2k!
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)

lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » January 25th, 2018, 6:40 am

Thursday PM
30' = 7417m @2:01.3
df125 sr25 196w
2:03 (130)
2:00 (142)
2:00 (146)
2:01 (150)
2:00 (155)

15' = 3584m @2:05.5
mhr150 sr23
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

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » January 25th, 2018, 10:29 am

@ Nige, well done on the PB. If it wasn't "desperate" you've defo got more to give.

Like Bisqeet I didn't know what to do yesterday and i ate too much and too late so I really struggled with breathing in a 30min TT and HDed at 10 mins (I train at 5:45am) and then tried to some 1250m intervals, and gave up after one (1:42.2)

I sulked for a bit then did some leg and arms weight training. The day was just one of those days and I was in a very uncharacteristic bad mood all day.

Today I did a few shoulder and back exercises with some Pilates for about 15 mins. No rowing until Saturday now.
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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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » January 25th, 2018, 11:31 am

Unfortunately for me... The upcoming regatta has me racing a 2k at 8:30 in the morning... yuck. So, I have to start getting out of bed and heading to the gym in the mornings leading up to the big day. I had a bit of a stiff back today but still managed to pull a pair of cold start/hot finish 1K pieces back-to-back

- 1K / 3:33.7 (damper 10) cold start
- 4 min handle down
- 1K / 3:39.4 (damper 7)
(Pace usually starts around 1:55 and ends around 1:38)

My expectation of 2K performance at the regatta has gone down somewhat as my PB's are almost always done in the late afternoon. However, there is also a 4 Min charity race at 16:00 that I should be primed for.
Last edited by lancecampeau on January 25th, 2018, 12:57 pm, edited 1 time in total.
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
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G-dub
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Re: What Training Have You Done Today?

Post by G-dub » January 25th, 2018, 11:53 am

Unless you have raced before and know what to expect, you will be surprised how “up” you will feel even at that hour. It is quite exciting and your adrenaline will be pumping
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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