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.
kerosene
500m Poster
Posts: 66
Joined: January 12th, 2016, 10:33 am

Re: What Training Have You Done Today?

Post by kerosene » January 27th, 2018, 5:27 pm

hjs wrote: You ofcourse have a good build for the erg, don,t forget that :D
The fact you are not used to pain is also only positive, lots of room there, just like you say.

Just try a few 2k s, don,t make it a big deal. Doing 8x500 is just as demanding.
Thanks for encouraging words hjs and others. I know being tall helps. I have never been sporty guy or trained much so I take any advantage I have with great joy :)

Toda did 1h steady state or something like that, probably still too hard to be really SS.


Time | Meters | Pace | Watts | Cal/Hr | S/M | HR
1:00:13.2 | 14,283m | 2:06.4 | 173 | 894 | 21 | 159


Good thing about this week: trained 4 times. 1 oly lifting workout, 3 rows (10k PB, 8x500m and today’s 1h). Second time this year that I trained 4 sessions/week, and probably second time in 2 decades that I trained 4 times a week...
male 40yo, 94kg, 192cm. Regular training started July 2017.
PBs: 500m_1:30.8 | 1K_3:19.2 |2K_6:58.9 |5K_19:22.7 | 10K_39:29.4 | 30min_7,542m

Erik A
5k Poster
Posts: 553
Joined: December 13th, 2017, 10:58 pm

Re: What Training Have You Done Today?

Post by Erik A » January 27th, 2018, 10:34 pm

had an angry start to the day with the wife giving me grief right from the time my eyes opened. so when she went to drop my daughter off at the airport i went to the gym. hadnt had anything to eat all day and it was about 2pm. bad move ... 2 x 15 min runs on the erg with a 3r ... 7230 in total. really had to dig deep to finish as no energy at all. did 130m further than my last effort so not too unhappy with it. was going to do a 1000m warm down but couldnt do it so sat on the bike for 30 mins.
Erik
56 yo from New Zealand
6'4 and 125kg

Dangerscouse
Marathon Poster
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Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » January 28th, 2018, 3:28 am

Cheers Anth and Dave.

@ Dave, that's great progression getting unofficial PBs in 10k and 60mins. You should defo do TT for them both as the HM is giving you great foundations for them and knowing that is 'all' you have got to do is mentally easier to handle.

I do say 'all' in comparison to a HM and not belittling a 10k / 60mins session at all.

@ Kerosene, that's also good progress being made. Keep chipping away

@Dreadfish, training 'angry' can go either way. I have had both great and terrible sessions. Training hungry is a definite non-starter for me!
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
Half Marathon Poster
Posts: 3581
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » January 28th, 2018, 5:20 am

sunday PM
a bit of a random unplanned session
7x 3'/1'R @1:52.7 as a shout out to @RowerGal who did 15x today (one of my "favourite" hard sessions)
df128 sr27 250w mhr161
5k @2:08
sr23 mhr153
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

Rod
10k Poster
Posts: 1064
Joined: December 21st, 2016, 9:55 am

Re: What Training Have You Done Today?

Post by Rod » January 28th, 2018, 8:52 am

30 minutes at 20spm

Average pace...............1:56.9
Metres.......................7695
DF.........130 (raised from the 125 of last week)

NEW PB! (for 20 spm....free rate for 30 mins would be around 36-37spm and over 8020m)

This was an improvement of 0.4 on average pace and 22 metres in total from the PB I set last week so getting into shape for the world champs on the 18th of February....just in time!
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)

Edward4492
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Joined: March 7th, 2014, 11:34 pm

Re: What Training Have You Done Today?

Post by Edward4492 » January 28th, 2018, 9:19 am

Congrats to Mark Underwood, cyclist2 for hitting the qualifier time at Ergomania; 7:16 in the 65-69 LWT. I assume Concept2 still offers free air tickets to WIRC for qualifiers?
I watched Mark's race last year as he sprinted with 200m to go shooting for silver but got ran down right at the line by the frenchman, Alain Mangin (spelling?). It was a great race!

Rod, those 20r efforts must be brutal for you given your normal 34+ rowing style; nice work!

Got sick as a dog on Thursday, but luckily bounced back quickly. Did my usual mix. My priority sessions were:
SUN: 5k @ 19:37
MON: 4K@ 15:52
TUE: 9k SS at 2:05
WED: (4) x 500m @ 1:49.4 on 1min rest
FRI: (12) x 250m @ 1:49.5 on 30s rest

Friday was the one I was looking hard at. Been experimenting with doing the short intervals right at my 2k target pace, and very short rest periods. These have been hard, but able to finish under control. Haddon Hammers next Sunday, sub 7:20....or not!

OtwSL
1k Poster
Posts: 180
Joined: November 23rd, 2017, 4:21 am

Re: What Training Have You Done Today?

Post by OtwSL » January 28th, 2018, 10:08 am

Rod wrote:30 minutes at 20spm

Average pace...............1:56.9
Metres.......................7695
DF.........130 (raised from the 125 of last week)

NEW PB! (for 20 spm....free rate for 30 mins would be around 36-37spm and over 8020m)

This was an improvement of 0.4 on average pace and 22 metres in total from the PB I set last week so getting into shape for the world champs on the 18th of February....just in time!
Wow Rod! To say that you are more of a high rate kind of guy that is a strong result! Well done. I'm hopefully trying to hit 7700m next 30r20 but I'm not sure. :?
Edward4492 wrote:Congrats to Mark Underwood, cyclist2 for hitting the qualifier time at Ergomania; 7:16 in the 65-69 LWT. I assume Concept2 still offers free air tickets to WIRC for qualifiers?
I watched Mark's race last year as he sprinted with 200m to go shooting for silver but got ran down right at the line by the frenchman, Alain Mangin (spelling?). It was a great race!

Rod, those 20r efforts must be brutal for you given your normal 34+ rowing style; nice work!

Got sick as a dog on Thursday, but luckily bounced back quickly. Did my usual mix. My priority sessions were:
SUN: 5k @ 19:37
MON: 4K@ 15:52
TUE: 9k SS at 2:05
WED: (4) x 500m @ 1:49.4 on 1min rest
FRI: (12) x 250m @ 1:49.5 on 30s rest

Friday was the one I was looking hard at. Been experimenting with doing the short intervals right at my 2k target pace, and very short rest periods. These have been hard, but able to finish under control. Haddon Hammers next Sunday, sub 7:20....or not!
Good week of sessions there. Nice job and hopefully that sub 7:20 is there!

Today:
28km in the 8+. A lot calmer today but the balance was off because we lost a fin! Got better at the end and a lot of hard metres!
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

VeloMark
500m Poster
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Location: Sierra Foothills, California, USA

Re: What Training Have You Done Today?

Post by VeloMark » January 28th, 2018, 2:10 pm

Just a quick 2 x 5K to start working the cycling out of my legs. After yesterday's tough bike intervals in 30 degree temps, I need to relearn firing both legs in tandem :wink:

Used a modified Fletcher's 2K race warm up (x2) to keep things interesting.

Time Meters Pace Watts Cal/Hr S/M
41:45.3 10,000m 2:05.2 178 912 27 125
21:11.9 5,000m 2:07.1 170 885 26 121
20:33.5 5,000m 2:03.3 186 941 28 130
58, 6ft, 150 lb
2K 7:04.3, 5K 18:42.6

nick rockliff
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Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » January 28th, 2018, 3:13 pm

Some great enthusiastic training sessions being posted by all, good to see :D

For me, joined a 30 min on Rowpro this evening with the plan to sit on 1.52 r23 to top 8K (if poss)

30 min - 8036 - 1.52.0 - 23

06 - 1599 - 1.52.6 - 23 - 141 end HR
12 - 1607 - 1.52.0 - 23 - 149
18 - 1610 - 1.51.8 - 23 - 154
24 - 1609 - 1.51.9 - 23 - 157
30 - 1611 - 1.51.7 - 23 - 157

Not too bad, thought it may have been a bit soon after bad chest.
63 6' 4" 103kg
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.42.6 30m 8263 60m 16089 HM 79.16.6

Edward4492
10k Poster
Posts: 1615
Joined: March 7th, 2014, 11:34 pm

Re: What Training Have You Done Today?

Post by Edward4492 » January 28th, 2018, 4:14 pm

Thanks Otw. Gonna be a good race this Sunday at Haddon Hammers as there are two masters that I know signed up. If they're in shape I'll get beat. John Crilly of Navesink indoor rowing, age 54, about 6'2", lean and strong and Tim McAuliffe, age 50, also big and strong. There will be a handicap applied, but I really don't like winning (or losing!) based on handicaps. Should be interesting. Had a solid session today. Decided to do 4k @ 1:57 pace. I usually do this one on Monday night; but want to start a light taper this week:

4000 @ 1:55.6 27r 15:25.1
1k 1:56.5
2k 1:56.0
3k 1:56.2
4k 1:53.8

Pretty happy with this one. Not a PR or PR attempt; I felt good with the first split and just sat on it with a decent pull down in the final 1k. Definitely a very hard effort, but not making any deals with the devil or on suicide watch to get to the end. Not over-rating, held the 27r most of the way with a push at the end. I'll get some easy meters next two nights and do a race-pace 1250m @ 1:49 on Wednesday night.

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AnimalNige
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Location: Nottinghamshire/Bédoin

Re: What Training Have You Done Today?

Post by AnimalNige » January 28th, 2018, 5:13 pm

155km bike ride yesterday. Half of which was a high speed group ride. I rode past the cafe to do an extra two hours.

Half marathon this morning abs, some quick workout on the bouldering board and ring rows. Easy Monday is needed!
56yo, 6'2" 77.5kg. Cyclist, rock climber and recently, erger.

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Gammmmo
Half Marathon Poster
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Re: What Training Have You Done Today?

Post by Gammmmo » January 28th, 2018, 5:29 pm

@AnimalNige - noticed your location was sometimes Bedoin...u got a place or stay out near Ventoux then? Went in 2012...that climb is pretty tough (bottom bit pretty steep although more exposed bits further up were easy as calm-ish when I went). I'm assuming you're aware any bulk u build from the erg will slow u down as a cyclist re: weight/aero?? I'm guessing you're going for a more all-round approach though? Bit like me these days.
Paul, 49M, 5'11" 83kg (sprint PBs HWT), ex biker now lifting
Deadlift=190kg, LP=1:15, 100m=15.7s, 1min=350m Image
Targets: 14s (100m), 355m+ 1min, 1:27(500m), 3:11(1K)

Erg on!

WattsFromNotts
Paddler
Posts: 39
Joined: January 8th, 2018, 8:42 am
Location: UK

Re: What Training Have You Done Today?

Post by WattsFromNotts » January 28th, 2018, 5:43 pm

@Anth, good sesh mate - can't beat a guilt free bacon & egg sarnie!

@Erik, sounds like a hangry session. You wouldn't like me when I'm hangry either. At least you clocked some metres.

@Stu, thanks fella. Yeah, I'm definitely lacking on TTs across the board and I aim to put that straight this year!

@kerosene, well done on increasing your frequency. That's what I've done this year so far, having inconsistently averaged about 20-30km/wk previously.

@Lindsay, nice one.

@Rod, well done on another PB. Like you say, peaking just in time.

@Scott, some serious metres in your 8+ there! What kind of intensity is that done at?

@Mark, Nick, Edward, good sessions there, all neg split too!

@Nige, yep, easy day tmrw I reckon!

Sunday, 28 Jan

30:00. 7459m, 2:00.6, R18, HR 158, df 99.

This was meant to be some kind of recovery UT2 type row, but I had some homemade lasagne to burn off. Really enjoyable session, didn't feel too strained at all, recovered quickly. 76km this week.

CD, 2500m, 2:10.1, R19

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

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AnimalNige
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Location: Nottinghamshire/Bédoin

Re: What Training Have You Done Today?

Post by AnimalNige » January 29th, 2018, 3:59 am

Gammmmo wrote:@AnimalNige - noticed your location was sometimes Bedoin...u got a place or stay out near Ventoux then? Went in 2012...that climb is pretty tough (bottom bit pretty steep although more exposed bits further up were easy as calm-ish when I went). I'm assuming you're aware any bulk u build from the erg will slow u down as a cyclist re: weight/aero?? I'm guessing you're going for a more all-round approach though? Bit like me these days.
Yeah, we have a little townhouse nestled in a side street 50m from Le Relais bar! It's the epicentre of the cycling world in summer. It's buzzing with cyclists from all over the world.

That climb is hard though. You might think that if you lived there, you'd do it all the time. But it's just too hard to do that. You have to train on regular climbs, then test yourself against it once in a while.

I don't build bulk. Especially not from an aerobic activity like rowing. I've lost 6kg since I got back to the UK and daily erging. And I've been doing upper body training on rings for rock climbing which is another major sport down in Provence.

We're going back there for the summer, and I want to shock my cycling and climbing partners with my strength and lightness!

Report for today is a slow 10k followed by abs, and some playing on the rings.
56yo, 6'2" 77.5kg. Cyclist, rock climber and recently, erger.

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » January 29th, 2018, 4:22 am

@ Dave, that's a great workout at r18.

1hr done this morning. Almost perfect consistency for the first 40mins and then i really struggled, although I still managed a 1:38 sprint for the last 800m. Not where I used to be but I'm still rebuilding as i think I'm still feeling the after effects of my 12hr session...or maybe I'm just making excuses!!

Image
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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