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.
Rowingdad1
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Re: What Training Have You Done Today?

Post by Rowingdad1 » January 29th, 2018, 8:12 pm

Hi Folks,
First post for nearly a year although I have been training and occasionally looking on the forum to see what's going on. Truth is I just fell off for a while, ironically after helping with my daughter's rowing camp. A gym full of ergs but I didn't find time to jump on in between 'coaching' duties cycling up and down the rowing lake.
I was finding it really useful to post and get some feed back and the feeling that I would have to post the result helped motivate me during harder sessions.
I was following the Pete plan and found that following it completely strictly I hit a bit of a mental barrier to work at high intensity so many times every week. So I am dropping in for a PP cycle when it fits and I need to measure progress.
So for the last couple of months I have been concentrating on low rate (18-20) medium to longish pieces (mostly 10ks).
Today I had a pop at breaking 40 mins for 10k and came in at 39.54.3 so bang on. The rate crept up a bit to 24 but this is the first time under 40 mins this season so chuffed with that.
Need to lose a bit of weight as well. Started the year at 250 llbs but now down to 244 and will hope to get well below the 238 in my signature.

Kevin
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Kevin: Male 63 years; 6' 0"; 230llbs; Bristol UK PB's 2002 or earlier.

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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » January 29th, 2018, 10:33 pm

Today I did my last 2K test before the race next weekend...

- 2500m warmup (2:11 pace) DF 190
- 2K in 7:09.9 @ 1:47.4 (DF 100)

A bit disappointed with that performance... I'm kinda hoping the atmosphere on race day will give me a small boost. Maybe a PB if I'm lucky. :D
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
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-marius-
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Re: What Training Have You Done Today?

Post by -marius- » January 30th, 2018, 3:25 am

lancecampeau wrote:Today I did my last 2K test before the race next weekend...

- 2500m warmup (2:11 pace) DF 190
- 2K in 7:09.9 @ 1:47.4 (DF 100)

A bit disappointed with that performance... I'm kinda hoping the atmosphere on race day will give me a small boost. Maybe a PB if I'm lucky. :D
Still a great time for such low drag factor. I'm sure the race day will provide some extra energy/adrenaline, just remember to follow the plan and not overdo it at the start. Have you tried race starts on the PM? If not then maybe you should give that a go, just to see how it is.
41y/o, 187cm, 93kg
PBs(Ski/Row): 500m 1:17.4 WR/1:23.5 -- 1K 2:49.3 WR/2:59.5 -- 2K 6:17.0/6:17.0 -- 5K 17:10.2/16:45.5 -- 6K 20:18.3 -- 10K/r24 35:24.7 -- 1' 396m WR -- 4' 1346m WR/1306m -- 30' 8420m/8659m

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AnimalNige
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Re: What Training Have You Done Today?

Post by AnimalNige » January 30th, 2018, 3:52 am

Tuesday puke session.... well not quite, but bleh....

8x500m/2:00r average ended at 1:41.6 which is a full 1s per split faster than last week with no final rep blowout. So the trajectory is good. One more hard week after this week, and after the easy week, I'll go for a 2k TT

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

-marius-
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Re: What Training Have You Done Today?

Post by -marius- » January 30th, 2018, 3:54 am

AnimalNige wrote:Tuesday puke session.... well not quite, but bleh....

8x500m/2:00r average ended at 1:41.6 which is a full 1s per split faster than last week with no final rep blowout. So the trajectory is good. One more hard week after this week, and after the easy week, I'll go for a 2k TT

Now some bouldering, abs and ring work.
That's quite an improvement :shock: 2K target?
41y/o, 187cm, 93kg
PBs(Ski/Row): 500m 1:17.4 WR/1:23.5 -- 1K 2:49.3 WR/2:59.5 -- 2K 6:17.0/6:17.0 -- 5K 17:10.2/16:45.5 -- 6K 20:18.3 -- 10K/r24 35:24.7 -- 1' 396m WR -- 4' 1346m WR/1306m -- 30' 8420m/8659m

-marius-
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Re: What Training Have You Done Today?

Post by -marius- » January 30th, 2018, 4:01 am

Had a terrible breakdown around the 5K mark on a free rate 6K yesterday. Averaging 4 hours of sleep a night the last month is probably a heavy contributor to this.
Got 5 hours of continous sleep this night and felt much better. 2 pints of water, a black coffee and ready to go for another 6K.
This time a rate restricted one.
6K@r24:
Time Meters Pace Watts Cal/Hr S/M
20:40.6 6,000m 1:43.3 317 1389 24
3:28.0 1,000m 1:44.0 311 1369 24
3:27.7 2,000m 1:43.8 312 1374 24
3:27.8 3,000m 1:43.9 312 1372 24
3:27.8 4,000m 1:43.9 312 1372 24
3:27.7 5,000m 1:43.8 312 1374 24
3:21.7 6,000m 1:40.8 341 1473 24
41y/o, 187cm, 93kg
PBs(Ski/Row): 500m 1:17.4 WR/1:23.5 -- 1K 2:49.3 WR/2:59.5 -- 2K 6:17.0/6:17.0 -- 5K 17:10.2/16:45.5 -- 6K 20:18.3 -- 10K/r24 35:24.7 -- 1' 396m WR -- 4' 1346m WR/1306m -- 30' 8420m/8659m

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AnimalNige
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Re: What Training Have You Done Today?

Post by AnimalNige » January 30th, 2018, 4:04 am

-marius- wrote:
AnimalNige wrote:Tuesday puke session.... well not quite, but bleh....

8x500m/2:00r average ended at 1:41.6 which is a full 1s per split faster than last week with no final rep blowout. So the trajectory is good. One more hard week after this week, and after the easy week, I'll go for a 2k TT

Now some bouldering, abs and ring work.
That's quite an improvement :shock: 2K target?
Well the engine threw a rod on the last rep last week and added a 1:45, so it's a little skewed. This cycle, 6:55 will please me greatly. By April I'm wanting to go sub 6:50. If everything lines up and I stay on the wagon and healthy, that could be as a LWT too.
56yo, 6'2" 77.5kg. Cyclist, rock climber and recently, erger.

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hjs
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Re: What Training Have You Done Today?

Post by hjs » January 30th, 2018, 4:42 am

-marius- wrote:
lancecampeau wrote:Today I did my last 2K test before the race next weekend...

- 2500m warmup (2:11 pace) DF 190
- 2K in 7:09.9 @ 1:47.4 (DF 100)

A bit disappointed with that performance... I'm kinda hoping the atmosphere on race day will give me a small boost. Maybe a PB if I'm lucky. :D
Still a great time for such low drag factor. I'm sure the race day will provide some extra energy/adrenaline, just remember to follow the plan and not overdo it at the start. Have you tried race starts on the PM? If not then maybe you should give that a go, just to see how it is.
Yes, a race start will give a very slow first stroke, ignore that, just do what you want to do, do not try to catch up for that. Keep your plan!

lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » January 30th, 2018, 6:21 am

Tuesday PM
4ks preparing for an attempt to improve on my 1 minute (349m) from Saturday
Call it a fail sadly
Tomorrow fly to Brussels => 24hrs in a plane and 30hrs door to door (a real pain)!
Have found a new Crossfit gym with C2 ergs nearby so training can continue (there are very few ergs in Brussels)

195k for the month according to challenge numbers - less than usual but more intensity/higher pace
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

-marius-
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Re: What Training Have You Done Today?

Post by -marius- » January 30th, 2018, 7:22 am

AnimalNige wrote: Well the engine threw a rod on the last rep last week and added a 1:45, so it's a little skewed. This cycle, 6:55 will please me greatly. By April I'm wanting to go sub 6:50. If everything lines up and I stay on the wagon and healthy, that could be as a LWT too.
Very nice targets, especially if you go LWT as well :)
41y/o, 187cm, 93kg
PBs(Ski/Row): 500m 1:17.4 WR/1:23.5 -- 1K 2:49.3 WR/2:59.5 -- 2K 6:17.0/6:17.0 -- 5K 17:10.2/16:45.5 -- 6K 20:18.3 -- 10K/r24 35:24.7 -- 1' 396m WR -- 4' 1346m WR/1306m -- 30' 8420m/8659m

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » January 30th, 2018, 10:46 am

-marius- wrote:Had a terrible breakdown around the 5K mark on a free rate 6K yesterday. Averaging 4 hours of sleep a night the last month is probably a heavy contributor to this.
Got 5 hours of continous sleep this night and felt much better. 2 pints of water, a black coffee and ready to go for another 6K.
This time a rate restricted one.
6K@r24:
Time Meters Pace Watts Cal/Hr S/M
20:40.6 6,000m 1:43.3 317 1389 24
3:28.0 1,000m 1:44.0 311 1369 24
3:27.7 2,000m 1:43.8 312 1374 24
3:27.8 3,000m 1:43.9 312 1372 24
3:27.8 4,000m 1:43.9 312 1372 24
3:27.7 5,000m 1:43.8 312 1374 24
3:21.7 6,000m 1:40.8 341 1473 24
You've not lost any power despite the lack of sleep. Very strong session Marius
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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AnimalNige
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Re: What Training Have You Done Today?

Post by AnimalNige » January 30th, 2018, 12:57 pm

Nipped into the garage for a crafty afternoon training session. Nice and easy 30 minutes at 2:01 to burn some fat. Then I repeated my the first hard boulder problem that I created on my climbing wall before my overtraining slump. Moves that just seemed absurd, which would just spit me off as soon as I took a hand off when I began in November.

Down to 77.5 kilos (Analogue scales, I'd upgrade before I submit any ranking prices). LWT is on the cards if I stay healthy and motivated.
56yo, 6'2" 77.5kg. Cyclist, rock climber and recently, erger.

nick rockliff
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Re: What Training Have You Done Today?

Post by nick rockliff » January 30th, 2018, 2:15 pm

Joined a 30 min on Rowpro, didn't realise I'd been dumped a some stage until the end....

30 min - 8086 - avg 1.51.3 - 23

06 - 1607 - 1.52.0 - 23 - 142 end HR
12 - 1615 - 1.51.5 - 23 - 150
18 - 1619 - 1.51.2 - 23 - 156
24 - 1619 - 1.51.2 - 23 - 159
30 - 1624 - 1.50.8 - 23 - 159

Not too bad
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

OtwSL
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Re: What Training Have You Done Today?

Post by OtwSL » January 30th, 2018, 3:53 pm

nick rockliff wrote:Joined a 30 min on Rowpro, didn't realise I'd been dumped a some stage until the end....

30 min - 8086 - avg 1.51.3 - 23

06 - 1607 - 1.52.0 - 23 - 142 end HR
12 - 1615 - 1.51.5 - 23 - 150
18 - 1619 - 1.51.2 - 23 - 156
24 - 1619 - 1.51.2 - 23 - 159
30 - 1624 - 1.50.8 - 23 - 159

Not too bad
Solid session Nick!

Today:
An absolute monster of a workout.
2000m r26 4:00r
1500m r28 3:00r
1000m r30 2:00r
750m r32 1:30r
500m r34 1:00r
250m r36+ 5:00r
REPEAT

Can't tell you exact splits of each, but the first 2k was at 1:50.4 or 7:21.9! Not bad.

12,000m 44:13.x @1:50.5 r28

Definitely didn't stick to target rates (I just couldn't push it up that high).
But apparently this is meant to be at 5k pace so 18:25! Haha. Maybe.
TBH that was so much tougher than a 5k PB attempt. That is probably one the worst sessions I have ever done. I felt like throwing up on the second 2k!
Oh well done now and a pretty great result. Hopefully that'll relate to 5k and a sub 7 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

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jimmyshand
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Re: What Training Have You Done Today?

Post by jimmyshand » January 30th, 2018, 5:04 pm

10k today at r22 in just under 40 minutes, which I can now do without too much difficulty as I'm definitely getting fitter. Last week managed 60k with my new shed erg set up but probably going to aim for 40-50k each week and try another 2k test as soon.

Managed 200,000m for January but also managed to eat lots of cakes and biscuits. But I must say I've enjoyed both activities!
43 years old - 198cm/6'6" - England

PBs -
1k 3:15.4 (Jun 2020) | 2k 6:51.4 (Feb 2019) | 5k 18:16.9 (Oct 2019) | 30min 8,016m (Apr 2019) | 10k 37:53.6 (May 2019) | 60min 15,254m (Apr 2019) | HM 1:25:38.4 (Apr 2019)

Rowing since March 2017. Real name is Alasdair.

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