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
Paddler
Posts: 39
Joined: December 12th, 2016, 4:28 am

Re: What Training Have You Done Today?

Post by Rowingdad1 » January 30th, 2018, 5:27 pm

jimmyshand wrote:10k today at r22 in just under 40 minutes, which I can now do without too much difficulty as I'm definitely getting fitter.
Nice work. I have felt that getting under 40 mins for the 10k is a nice little early sign of progress if I've been off the erg for a while. As I've got older it takes a bit more preparation to get near it but was pleased to dip under yesterday at r23ish. Today I was looking to get a steady 60 mins at UT2. I got interrupted and then had to go to work but I managed 11000 at around 2-08.
Image
Kevin: Male 63 years; 6' 0"; 230llbs; Bristol UK PB's 2002 or earlier.

G-dub
Half Marathon Poster
Posts: 3197
Joined: September 27th, 2014, 12:52 pm
Location: Asheville, NC

Re: What Training Have You Done Today?

Post by G-dub » January 30th, 2018, 8:48 pm

Morning: 50’ bike plus 10 SSSA Rows each side plus 15 Push-ups on the 10’
Evening: 2 x 25’, r 20, 2:04.2: included 40” pick ups on the 7’ at r30-34
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
Image

User avatar
lancecampeau
6k Poster
Posts: 641
Joined: July 23rd, 2017, 9:48 pm

Re: What Training Have You Done Today?

Post by lancecampeau » January 30th, 2018, 10:20 pm

Last big workout before the race on Sunday... here was today's sequence...

- 2500m warmup @ 2:04 (damper 10)
- 10 minutes of steep incline treadmill walking
- 500m @ 1:42.2 (damper 7)
- 5 minutes of medium paced elliptical
- 1000m @ 2:00 (damper 10)
- 60 minutes of full body weight training on machines (50% legs / 30% arms / 20% core)
- 5000m @ 1:58.3 (damper 7)
- 5 minute rest
- 500m paddle (2:30.1 / damper 4)

A bit of lingering tightness in my right trap (been going on for weeks) but otherwise feeling good. Mom's beef stew and homemade bread to refuel :D

Rest tomorrow and a few short pieces planned for Thursday and Friday to finish off.
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
Image

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

Re: What Training Have You Done Today?

Post by Rod » January 31st, 2018, 3:26 am

lancecampeau wrote:Last big workout before the race on Sunday...
Good luck for Sunday Lance, hope you have a great row!

Remember to be careful at the start as there is about a second added to your time at the start for reaction to the word ''Row'' which sets you off.....in a gym or at home you are starting the monitor but in a race it is starting you so that second makes your overall pace (split) a bit slower than you would normally be used to so don't go too fast too soon to try and get it down or you'll run out of energy....don't worry, it will come down over the course of the race so spread out your effort....don't fly and die!

Also...from your posts you mention the damper lever settings but not the Drag Factor so here's some info that will help you;

If the damper lever is on 4 (for example) on one machine it could have a very different level of resistance to 4 on another as they all vary depending on how much dust is accumulated in the fan cage so the way to know the resistance is ...the ''Drag Factor'' which is a measure of the speed at which the flywheel slows down. To set it.... On the monitor press ''More Options''.....then press ...''Display Drag Factor'' a box will come up with a number in it…that’s the drag factor...row some strokes raising or lowering the lever to adjust it. Raising the lever raises the number...lowering the lever lowers it. I'd suggest starting at 120 then experiment from there to find what suits you best, here's some useful info;

https://www.youtube.com/watch?v=3Uc2HQILJhU
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)

-marius-
2k Poster
Posts: 271
Joined: June 15th, 2017, 4:33 am

Re: What Training Have You Done Today?

Post by -marius- » January 31st, 2018, 3:31 am

@Dangerscouse - Thanks. Power is still there but it seems like the longer sessions are becoming tougher and tougher. Hopefully my son will start understanding what night is pretty soon :lol:
@OtwSL - Solid session there. You'll go sub 7' on the 2K soon enough :)
@lancecampeau - Good luck on your race :) Follow the plan and be confident that the training you have put into this will let you fly through the 2K :D

February team challenge is 30r20, so decided to start some preparations for this with a 45r20.
Medium intensity throughout then a little push on the pace the last 5 minutes.
45:00 row DF=129
Time Meters Pace Watts Cal/Hr S/M
45:00.0 12,248m 1:50.2 261 1198 20
5:00.0 1,351m 1:51.0 256 1179 20
10:00.0 1,353m 1:50.8 257 1183 20
15:00.0 1,354m 1:50.7 257 1185 20
20:00.0 1,357m 1:50.5 259 1191 20
25:00.0 1,359m 1:50.3 260 1195 20
30:00.0 1,360m 1:50.2 261 1197 20
35:00.0 1,360m 1:50.2 261 1197 20
40:00.0 1,362m 1:50.1 262 1200 20
45:00.0 1,393m 1:47.6 280 1263 20
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

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 31st, 2018, 3:42 am

10 min on the bike then a 40min ss at 2:05.1. Then a 10 min bike to warm down.
Erik
56 yo from New Zealand
6'4 and 125kg

Dangerscouse
Marathon Poster
Posts: 5660
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » January 31st, 2018, 3:48 am

Image

10km done. 5 secs off my PB but I'm sure I can do better than that PB too. Really surprised with this as I'm currently not in good form, but I have suspected it's more of a mental issue. Hopefully this is just what I needed.

I had a wobble at 8k and the sweat felt like lemon juice as I forgot to wear my wristband. Apart from that it felt quite good.

Aiming for sub 36mins by April / May.
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

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

Re: What Training Have You Done Today?

Post by OtwSL » January 31st, 2018, 4:35 am

Dangerscouse wrote:Image

10km done. 5 secs off my PB but I'm sure I can do better than that PB too. Really surprised with this as I'm currently not in good form, but I have suspected it's more of a mental issue. Hopefully this is just what I needed.

I had a wobble at 8k and the sweat felt like lemon juice as I forgot to wear my wristband. Apart from that it felt quite good.

Aiming for sub 36mins by April / May.
Back on the band wagon again Stu well done!
-marius- wrote:@OtwSL - Solid session there. You'll go sub 7' on the 2K soon enough
Cheers @marius. Hopefully your son will give you a break for that 30r20!
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

-marius-
2k Poster
Posts: 271
Joined: June 15th, 2017, 4:33 am

Re: What Training Have You Done Today?

Post by -marius- » January 31st, 2018, 4:51 am

Dangerscouse wrote:Image

10km done. 5 secs off my PB but I'm sure I can do better than that PB too. Really surprised with this as I'm currently not in good form, but I have suspected it's more of a mental issue. Hopefully this is just what I needed.

I had a wobble at 8k and the sweat felt like lemon juice as I forgot to wear my wristband. Apart from that it felt quite good.

Aiming for sub 36mins by April / May.
Nice workout. Sub 36 is a nice target and I'm sure you will smash it :)
13,91m/s drive speed?
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

User avatar
hjs
Marathon Poster
Posts: 9882
Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands

Re: What Training Have You Done Today?

Post by hjs » January 31st, 2018, 5:24 am

lancecampeau wrote:Last big workout before the race on Sunday... here was today's sequence...

- 2500m warmup @ 2:04 (damper 10)
- 10 minutes of steep incline treadmill walking
- 500m @ 1:42.2 (damper 7)
- 5 minutes of medium paced elliptical
- 1000m @ 2:00 (damper 10)
- 60 minutes of full body weight training on machines (50% legs / 30% arms / 20% core)
- 5000m @ 1:58.3 (damper 7)
- 5 minute rest
- 500m paddle (2:30.1 / damper 4)

A bit of lingering tightness in my right trap (been going on for weeks) but otherwise feeling good. Mom's beef stew and homemade bread to refuel :D

Rest tomorrow and a few short pieces planned for Thursday and Friday to finish off.
You should settle on one drag, you need to have one stroke, around 120/30 is fine for 2k. Using a high drag for easy work is certainly not the way to go. Teaches you a slow and sloppy stroke.
And damper says little, you need drag readings, which can vary wildly depending on dusty fans or not.

Stu congrats :-)

Marius, very solid for a relative easy row

User avatar
DNA_Rower
1k Poster
Posts: 159
Joined: October 16th, 2011, 7:08 pm
Location: Berlin, Germany
Contact:

Re: What Training Have You Done Today?

Post by DNA_Rower » January 31st, 2018, 7:19 am

Decided to go to a different gym today to see if I could break my distance "problem".

The gym I went to has a nice-ish view out the window across the road to some trees (compared to looking at the wall in the other gym) and has newer machines which I think are model Es vs Model D in the other gym. Somehow they always feel easier to pull. Also means I can connect ErgData to get verified times.

Anyway, it seemed to do the trick. I did 30min at 1:54.8 pace, when I've been struggling to do any distance at under 2:00 pace recently. So I ended up being only 100m under my 30min PB, which suggests 8k might still be on the cards for Q1 2018.
A: 40; H: 184cm; W: 76kg.
PBs: 2k 6:56.9; 6k 22:40.9 (all 2017/2018). 5k 18:28.9; 30min 8,005m; 10k 38:09.8 (2020)
Doing PP|Hate the heat

RWAGR
1k Poster
Posts: 178
Joined: May 26th, 2016, 8:24 am
Location: Chevy Chase, MD, USA

Re: What Training Have You Done Today?

Post by RWAGR » January 31st, 2018, 8:32 am

@Steve- attaboy! Great to see you getting your mojo back. 8k in Q1 for sure (hopefully I won’t be far behind lol).
Rob, 37, 6'2"/ 187cm , 208 lb/ 94.5 kg
2k: 6.48.4 (2021)
5k: 18.18.0 (2020)
30': 8051 (2020)
10k: 38.04.7 (2020)

Dangerscouse
Marathon Poster
Posts: 5660
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » January 31st, 2018, 11:20 am

Thanks very much fellas. Felt good to beat my inner 'bad' voice at 8k. After about 500m of bad thoughts it suddenly got a lot better, and that reinforced what I already knew deep down. I'm just not used to the pain cave at the moment and I'm experimenting with drag and technique (more emphasis on legs) so it probably was one step back to take two steps forward. I'm also doing more weights, with emphasis on legs and back so that is possibly helping. Hardly did anything notable for Nov and Dec due to endurance training

The only issue is ergdata didn't change the date until I'd finished so it's not registered properly. As it was incorrect due to it being serviced and cleaned I can't complain.

@ Marius. I've got no idea about drive speed. I've seen it at 15m/s before. Is that good / bad / average?
Last edited by Dangerscouse on January 31st, 2018, 11:25 am, edited 1 time in total.
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

Dangerscouse
Marathon Poster
Posts: 5660
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » January 31st, 2018, 11:23 am

DNA_Rower wrote:Decided to go to a different gym today to see if I could break my distance "problem".

The gym I went to has a nice-ish view out the window across the road to some trees (compared to looking at the wall in the other gym) and has newer machines which I think are model Es vs Model D in the other gym. Somehow they always feel easier to pull. Also means I can connect ErgData to get verified times.

Anyway, it seemed to do the trick. I did 30min at 1:54.8 pace, when I've been struggling to do any distance at under 2:00 pace recently. So I ended up being only 100m under my 30min PB, which suggests 8k might still be on the cards for Q1 2018.
Good effort Steve. It can sometimes be a really subtle mental block that is the issue. The change of scenery is what was needed as you clearly can't have lost all of your ability so quickly.
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

User avatar
Anth_F
Half Marathon Poster
Posts: 2643
Joined: June 29th, 2016, 11:59 am
Location: United Kingdom

Re: What Training Have You Done Today?

Post by Anth_F » January 31st, 2018, 1:12 pm

Just dropping in for a gander! Some nice training all.

I'm backing off from the rowing a bit. It's all focus on the weights and bulking up right now for me, and i notice it's working now i'm not rowing a lot. Once i get more bulk on, i'm going to start using the erg for shorter harder sessions, rather than all the longer SS i have been doing, which is just doing me no favors for what i'm currently trying to achieve with my body. The only downside here, is when getting back on the erg i will have lost some speed i think.
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

Post Reply