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.
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AnimalNige
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Re: What Training Have You Done Today?

Post by AnimalNige » February 5th, 2018, 5:36 am

10k very easy this morning. Took just under 43 minutes. Need to be fresh for tomorrow. Then some abs and stretching and ring push ups.
56yo, 6'2" 77.5kg. Cyclist, rock climber and recently, erger.

lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » February 5th, 2018, 6:57 am

Mon am
have to report the good and the bad I guess (although arguably no training is all bad)
2k @2:08
1k @1:53
2x 500m @1:41
5k @2:03
sr20 df128 mhr156 188w
Lindsay
69yo 93kg
Sydney Australia
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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
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Re: What Training Have You Done Today?

Post by Rod » February 5th, 2018, 11:24 am

Dangerscouse wrote:Image

I realised halfway through that I was too optimistic so I slowed it down whilst maintaining the stroke, which is important as I always stroke faster when I get tired. I ended up salvaging a decent session as Monday mornings are always a bit more of a struggle for me.

Drag was higher than intended but I had already committed to it by the time I saw what it was set at, but it felt surprisingly good
Still a very good session Scouser well done, it's a long row to me but only a short one to you!
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)

Rod
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Re: What Training Have You Done Today?

Post by Rod » February 5th, 2018, 11:27 am

OtwSL wrote:
Rod wrote:10k Time Trial

Time.....................37:28.1
Average pace...........1:52.4
SPM.......................35
DF.........................115


Phew........a tough one! :o

This was a Lightweight PB by 2.9 seconds from my last one which was in November so happy with that as it shows I'm not in too bad shape for the world champs....only 2 weeks to go now! :?
Solid Rod. Looking good for that 2k as long as you don't peak too soon!
Thanks OtwSL, only 2 weeks to go which is in reality one training week and one week to taper down so no chance of peaking too soon....I've got a few sharper sessions coming up now that should bring me to the boil nicely.......then it's all down to easing off so I'm fresh for race day....and then depends on what I can come up with....fingers crossed!
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)

drumgore
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Re: What Training Have You Done Today?

Post by drumgore » February 5th, 2018, 12:48 pm

Just getting back rowing after long time off with lower back pain

-Did 30 minutes row warmup -7000m R20
-40 minutues weights
-Sauna and Jacuzzi to finish
Ron Adams
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WattsFromNotts
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Re: What Training Have You Done Today?

Post by WattsFromNotts » February 5th, 2018, 3:28 pm

@Mark, well done on the race effort and the new PB!
@Stu/Scott, thanks! Stu, solid hour that.
@Rod, I'm amazed at how high you rate over distance!
@Gregory, yeah the sweat and cage thing is a little bit concerning.

Monday, 5 Feb

30mins. 7613m, 1:58.2, R19, HR 166, df 103. New PB

I really enjoyed this session, apart from very nearly chucking in the towel at around 5mins left, which I overcame by just rating up to 20/21spm. I'm definitely starting to feel more power is available in my stroke. In comparison, my previous PB a few weeks ago was 7,527m, R24, HR172, df 113.

Image

CD, 2500m, 2:08.2, R19, HR149
Last edited by WattsFromNotts on February 5th, 2018, 5:18 pm, edited 2 times in total.
Dave >> 40 >>193cm >> 92kg

OtwSL
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Re: What Training Have You Done Today?

Post by OtwSL » February 5th, 2018, 3:48 pm

Well done Dave. Hard to compare considering not many people do 30r19s but that would be fast even for a 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

WattsFromNotts
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Re: What Training Have You Done Today?

Post by WattsFromNotts » February 5th, 2018, 3:53 pm

Thanks Scott :) I had intended to do it all at R18, just the pace was a bit too much and couldn't help gradually rating up.
Dave >> 40 >>193cm >> 92kg

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Galeere
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Re: What Training Have You Done Today?

Post by Galeere » February 5th, 2018, 4:58 pm

30r20 @ 1:59ish. Weights afterwards.
Image

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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » February 5th, 2018, 7:53 pm

So many people to mention posting great stuff... so i'll just say great training all :wink:

100 squats
5 sets of pushups to failure
90mins: mountain bike. Glad to have gotten outdoors today for some exercise! The motivation is lacking for the weights at the moment, so back on the erg tomorrow. The erg is what gives me the motivation for doing other stuff.
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

Rod
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Re: What Training Have You Done Today?

Post by Rod » February 6th, 2018, 2:02 am

WattsFromNotts wrote:
@Rod, I'm amazed at how high you rate over distance!

Monday, 5 Feb

30mins. 7613m, 1:58.2, R19, HR 166, df 103. New PB

I really enjoyed this session, apart from very nearly chucking in the towel at around 5mins left, which I overcame by just rating up to 20/21spm. I'm definitely starting to feel more power is available in my stroke. In comparison, my previous PB a few weeks ago was 7,527m, R24, HR172, df 113.
It feels perfectly natural to me but then I'm old, short (5'8.5''), Light(74k) and weak so need to do something to hit the pace!

Well done on the 30 r 20 PB it's a good one for getting more power into the stroke and can see it's working for you.

I did it in 1:56.9 2 weeks ago (so there's a target for you!) and am having another go on Thursday so hoping to squeeze a bit more out yet...... :?
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)

WattsFromNotts
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Re: What Training Have You Done Today?

Post by WattsFromNotts » February 6th, 2018, 3:02 am

Haha! Thanks, Rod. I have a feeling you'll likely improve again this week, given your current form.
Dave >> 40 >>193cm >> 92kg

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AnimalNige
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Re: What Training Have You Done Today?

Post by AnimalNige » February 6th, 2018, 5:15 am

Intervals fail. Engine blew out completely on the 5th rep of my planned 8x500m/2:00r, and the Engine Management System is damaged. Had to go straight to the pits.

I changed the routine, and fuelled before. Maybe that was the mistake.

Day off tomorrow. Advice for Thursday? Attempt the interval session again? I have no plan B for when things don't go an a smooth upward progression.
56yo, 6'2" 77.5kg. Cyclist, rock climber and recently, erger.

Rod
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Re: What Training Have You Done Today?

Post by Rod » February 6th, 2018, 6:13 am

AnimalNige wrote:Intervals fail. Engine blew out completely on the 5th rep of my planned 8x500m/2:00r, and the Engine Management System is damaged. Had to go straight to the pits.

I changed the routine, and fuelled before. Maybe that was the mistake.

Day off tomorrow. Advice for Thursday? Attempt the interval session again? I have no plan B for when things don't go an a smooth upward progression.
2 minutes is a very short recovery for 8 reps, it's a Pete Plan session and it specifies 3 minutes and 30 seconds recovery periods so you were maybe a bit hard on yourself there.

There is no need for any kind of eating or drinking beforehand, in fact it will only hinder you as (depending what you've eaten) digestion can take 3 hours plus and you'll have enough Glycogen in your body to fuel the session anyway.....you'd certainly know about it if you hadn't and it's very unlikely that you will have totally starved yourself in the previous 36 or so hours.

You don't say how you paced the session but it could be that you went off too fast? I do these with a negative split so my slowest is the first (last week 1:40.7 from a static start) and my last the fastest (hopefully!) with the last one last week being 1:39.3 to give me an overall average for the session of 1:40.5.

Good luck with your next go. :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)

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AnimalNige
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Re: What Training Have You Done Today?

Post by AnimalNige » February 6th, 2018, 7:52 am

Thanks Rod. I think you must be right about eating. Obviously some bodily process has to be started up to digest porridge which will use some resource. I had thought it might help my session. But seems obvious that I'd have enough glycogen for 14 minutes after a night's sleep. It's not like a 90 mile bike ride where I need two breakfasts before I leave the house!

On pacing, last week's average ended at 1:41.6, so I was trying to just go under that. I'll go again on Thursday after just a black coffee, and do the first rep at 1:43, and take it from there.
56yo, 6'2" 77.5kg. Cyclist, rock climber and recently, erger.

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