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.
User avatar
AnimalNige
2k Poster
Posts: 329
Joined: January 21st, 2014, 5:40 am
Location: Nottinghamshire/Bédoin

Re: What Training Have You Done Today?

Post by AnimalNige » February 1st, 2018, 9:02 am

Upping the volume of SS sessions now.

60 minutes today with slightly increasing pace and rate ending up with a 2:03, and 25spm average.

I'm going to stick at 60 minutes for my SS sessions this season. I think that's plenty of volume compared to two years ago when my SS workouts were 30 minutes.

Then some abs and bouldering. Tried once up the rope (footless of course). How could I have done 3 reps before? I didn't even make it to the top once. Really short snatches on each upward udge. And my shoulders cramped up 3/4 of the way up. Will work on this some more.
56yo, 6'2" 77.5kg. Cyclist, rock climber and recently, erger.

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 » February 1st, 2018, 9:41 am

Thanks for the encouragement on the 30' guys!

Just did the Pete Plan speed pyramid (in my "slow" gym).

Managed overall pace of 1:43.0 where my previous time on 13th December was 1:42.8, so quite pleased with that. Time before that in October was 1:44.3.

Was pretty tough - maybe I didn't pace it right, but I really died on the 1000m and 2nd 750m.

250m 1:42.2 s29
500m 1:42.6 s28
750m 1:42.4 s28
1000m 1:43.5 s30
750m 1:44.5 s29 (ouch)
500m 1:42.6 s30
250m 1:41.2 s32

Hopefully in the next cycle in 3 weeks I will be ahead of my December time.
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

VeloMark
500m Poster
Posts: 97
Joined: December 1st, 2017, 8:21 pm
Location: Sierra Foothills, California, USA

Re: What Training Have You Done Today?

Post by VeloMark » February 1st, 2018, 11:53 am

G-dub wrote:Velomark: on 3’ rest?!!?? That 1:46.9 average looks pretty great on that rest. You will crush your PB it would seem to me.
Thanks Glenn, though I wish I had your confidence :oops:

My last PB, 2 weeks ago, was tough. Not sure I can muster more this weekend.

I'm not familiar with using 4 x 1K as a proxy for 2K, so I don't know what a 1:46.9 average suggests. With the uncertainties of my first race, I'm also not sure if competition will help or hurt my performance. I'm hoping to get a bump from the adrenaline, but I'm typically more of an internally (rather than externally) motivated individual.

While it's all about the experience, the experience would definitely be better with a PB!
58, 6ft, 150 lb
2K 7:04.3, 5K 18:42.6

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 » February 1st, 2018, 12:49 pm

VeloMark wrote:
While it's all about the experience, the experience would definitely be better with a PB!
Agreed. Hopefully on the day you'll find and extra boost. Being internally motivated might work in your favour so it's not a fly and die session!
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 » February 1st, 2018, 3:39 pm

Yesterday:
Weights + 30:00 SS with an all out minute every 5. Minutes were at about 1:41-3. Average was @2:00.9 so not bad. SS at r24 so was pretty easy to hold around 2:00.

Today:
6×500m 2:00r. I know that the rest is a bit stupid but it's what coaches have us. I died anyway.
3000m @1:43.4 r29
500m @1:41.5
500m @1:41.6
500m @1:42.3
500m @1:43.2
500m @1:45.5
500m @1:46.8
All at r29-30. It is clear to see what happened. Fly and die! Problem is that I probably should have held the original pace the whole way through. I reckon it was just a bad day. I'd had 2 consecutive hard days before so probably just tired, especially from that pyramid thing on Tues.
50 burpees
50 pull ups
50 push c2 Dyno arms
50 pull arms Dyno
50 push legs Dyno.
Meh. Sub 7 hopefully still achievable!
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
Posts: 97
Joined: December 1st, 2017, 8:21 pm
Location: Sierra Foothills, California, USA

Re: What Training Have You Done Today?

Post by VeloMark » February 1st, 2018, 4:11 pm

Easy recovery day.

30 minutes stationary trainer @ 97 BPM avg HR

1 x 5K @ 96 BPM avg HR (2:23.9)
58, 6ft, 150 lb
2K 7:04.3, 5K 18:42.6

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 » February 1st, 2018, 4:42 pm

VeloMark wrote:
G-dub wrote:Velomark: on 3’ rest?!!?? That 1:46.9 average looks pretty great on that rest. You will crush your PB it would seem to me.
I'm not familiar with using 4 x 1K as a proxy for 2K, so I don't know what a 1:46.9 average suggests. With the uncertainties of my first race, I'm also not sure if competition will help or hurt my performance. I'm hoping to get a bump from the adrenaline, but I'm typically more of an internally (rather than externally) motivated individual.
FWIW - 4 x 1K on 5'R is a great proxy for 2K + 1'
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
Image

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 » February 1st, 2018, 9:30 pm

Morning: 45’ bike with 3 TGUs to lunge position each side w 35# bell and 3 ab rollouts on the 15’
Evening: OTW 4+: 4 x 6’ w 1st and last at race rate and middle 4’ at r24. 7400m
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 » February 1st, 2018, 10:23 pm

Dealing with some intense DOMS from a Tuesday weight session... just loosening up today

- 15 min warmup (3701m at various paces) - DF 145
- 3 min treadmill walk
- 1000m in exactly 5 min (working on precise stroke/pace control) - DF 100
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
Image

User avatar
AnimalNige
2k Poster
Posts: 329
Joined: January 21st, 2014, 5:40 am
Location: Nottinghamshire/Bédoin

Re: What Training Have You Done Today?

Post by AnimalNige » February 2nd, 2018, 5:47 am

Another steady state hour at r20. Ended up with 2:08 average. Trying to get a little freshness for tomorrow's torture fest. Then some abs and ring push ups.

Tried to get on the rope. Muscles refused to move me upwards at all. Needs work!
56yo, 6'2" 77.5kg. Cyclist, rock climber and recently, erger.

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 » February 2nd, 2018, 12:53 pm

there comes a time when addicts have to admit their weakness publically and own it!
Wed was near 40c in Sydney ->> Thursday was >24hrs on a plane so why on Friday am I walking to a cross fit box in Brussels in the rain at 4c??
Nice new C2 ergs D/5 max df225 and the guy didn't even think I was a nutter.
Just kept it easy all the same
7x 8'/2' => 13+km @2:05
df128 sr23 mhr151
felt pretty good actually
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
Marathon Poster
Posts: 5660
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » February 2nd, 2018, 2:03 pm

lindsayh wrote:there comes a time when addicts have to admit their weakness publically and own it!
Wed was near 40c in Sydney ->> Thursday was >24hrs on a plane so why on Friday am I walking to a cross fit box in Brussels in the rain at 4c??
Nice new C2 ergs D/5 max df225 and the guy didn't even think I was a nutter.
Just kept it easy all the same
7x 8'/2' => 13+km @2:05
df128 sr23 mhr151
felt pretty good actually
Hahaha, that is impressive. Not sure I would have bothered
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

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 » February 2nd, 2018, 2:19 pm

Nice, Lindsay
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
Image

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 » February 2nd, 2018, 4:26 pm

lindsayh wrote:there comes a time when addicts have to admit their weakness publically and own it!
Wed was near 40c in Sydney ->> Thursday was >24hrs on a plane so why on Friday am I walking to a cross fit box in Brussels in the rain at 4c??
Nice new C2 ergs D/5 max df225 and the guy didn't even think I was a nutter.
Just kept it easy all the same
7x 8'/2' => 13+km @2:05
df128 sr23 mhr151
felt pretty good actually
:P just in time to catch a glimps of winter next week.

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 » February 3rd, 2018, 8:53 am

Image

I needed a HR controlled session today after a relatively tough week. Aimed to keep under 140bpm at r22. I found 1:57/58 pace to be the sweet spot for SS sessions. It creeped over 140 by 45 mins so I then ignored HR and maintained the pace as i tend to stroke higher when I start to tire; something that I need to stop doing.

I know that I missed off 3m to make it exactly 10 miles but I always used to row 16k for years and say that was 10 miles.
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

Post Reply