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.
RayOfSunshine
2k Poster
Posts: 431
Joined: December 15th, 2017, 9:45 am

Re: What Training Have You Done Today?

Post by RayOfSunshine » March 2nd, 2018, 9:35 pm

It was a rest day from BPP, but I've decided to do the mud challenge. 10k SS (no straps): still experimenting with paces, so I targeted 20 SPM for 2k, then 24, 22, 26, and 24.

Image
49M, 175cm/5'9", 73.9kg/163lbs
Neptune Beach, FL/Boone, NC

User avatar
lancecampeau
6k Poster
Posts: 639
Joined: July 23rd, 2017, 9:48 pm

Re: What Training Have You Done Today?

Post by lancecampeau » March 2nd, 2018, 9:47 pm

No straps... I gotta try this.... Do rowers usually use straps in a boat? To be honest, I've never even seen a racing scull up close so I have no idea.
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
Image

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

Re: What Training Have You Done Today?

Post by Edward4492 » March 2nd, 2018, 11:17 pm

Yes! Always strapped in other than for "feet out" training. As on the erg, to focus on delaying the back swing/arm pull and particularly OTW coming up the slide nice and easy with-out pulling on the footstraps as to avoid checking (slowing) the boat. But most rowing, all hard pieces and racing are done strapped in.

OtwSl- a similar piece I've been doing is (12) x 250m/30sec r at 2k pace. the short rest means the pace can't be much faster than 2k pace. Seems to be working for me.
I also did (5) x 500m/ 1min r at 2k pace, next time I'll add a 6th interval.

User avatar
lancecampeau
6k Poster
Posts: 639
Joined: July 23rd, 2017, 9:48 pm

Re: What Training Have You Done Today?

Post by lancecampeau » March 3rd, 2018, 12:06 am

Edward4492 wrote:Yes! Always strapped in other than for "feet out" training. As on the erg, to focus on delaying the back swing/arm pull and particularly OTW coming up the slide nice and easy with-out pulling on the footstraps as to avoid checking (slowing) the boat. But most rowing, all hard pieces and racing are done strapped in.

OtwSl- a similar piece I've been doing is (12) x 250m/30sec r at 2k pace. the short rest means the pace can't be much faster than 2k pace. Seems to be working for me.
I also did (5) x 500m/ 1min r at 2k pace, next time I'll add a 6th interval.
that makes sense.. As a drummer, I often find that the foot pedal technique from my drumming has crept into my rowing... sometimes find myself rowing left foot "heel down/toe up" & right foot "toe down/heel up" when strapped in. This foot postion is common during the back and forth action of playing the drums... The left leg gauges overall pushback of the body and the right foot delivers power to the the kick drum pedal... it makes a bit of a mess while rowing but I usually correct this quickly.
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
Image

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

Re: What Training Have You Done Today?

Post by Erik A » March 3rd, 2018, 12:30 am

Just did a session at the gym. Warm up and warm down in the bike... Then a easy 30 min on the erg followed by a weight session.
Erik
56 yo from New Zealand
6'4 and 125kg

Hillclimber
2k Poster
Posts: 371
Joined: October 21st, 2014, 9:33 am
Location: Canton, CT; US

Re: What Training Have You Done Today?

Post by Hillclimber » March 3rd, 2018, 1:09 am

Rod wrote:New British Record in the 60-69 Lightweight (under 75kilos) category for the (Feared!) 4 minute fitness test.

Metres............1171
Pace..............1:42.4

Still slightly tired from Sundays Marathon row so kept it 'safe'' until a full on sprint finish and will look to improve it soon.

Glad that's out of the way now and I can concentrate on training for having a go at the British record for the HM. It's 1:21:21.9 (1:55.7 pace) so about 6 weeks or so of training will be needed before I can try.

My wife Carol Woodward did 4 minutes next to me and guess what..yes, she broke the British record for 50-59 Lwt women (and she's 59!)....bahhh...still only the second best rower in the house....arghhh.... :lol:
Congratulations, Rod to the both of you, then!
Damien Roohr
60, 6-5, 230 lbs
CT, US

RayOfSunshine
2k Poster
Posts: 431
Joined: December 15th, 2017, 9:45 am

Re: What Training Have You Done Today?

Post by RayOfSunshine » March 3rd, 2018, 8:30 am

10k with same target SPM as yesterday: 20, 24, 22, 26, 24. However, I was strapped in. Also, I pushed the last 250m to go sub 44. I think I'll set a goal of doing a sub 40. I was close years ago when I used a C2 in the gym.

10,000m 40:35.7 2:01.7 480 of 909 47th 08/20/04 33

Image
49M, 175cm/5'9", 73.9kg/163lbs
Neptune Beach, FL/Boone, NC

Dangerscouse
Marathon Poster
Posts: 5483
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » March 3rd, 2018, 11:10 am

Image

I didn't know what to do today as I've been struggling all week. I decided on a 10 mile session, although it was going to be 30mins or 10km maximum until I sat down, and restrict it to r21 and HR at 145ish.

Splits were a bit all over the place as I started off too optimistically and they were dictated by HR until the last one when I ramped it up a bit. I still don't really enjoy low stroke sessions (just for you Ombrax I said stroke instead of rate) so it's even more reason to do them more often.
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 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 » March 3rd, 2018, 2:54 pm

Edward4492 wrote:OtwSl- a similar piece I've been doing is (12) x 250m/30sec r at 2k pace. the short rest means the pace can't be much faster than 2k pace. Seems to be working for me.
I also did (5) x 500m/ 1min r at 2k pace, next time I'll add a 6th interval.
Sounds interesting. I'm not claiming I could hold 1:41.8 for 2k, I'm sure that I'd struggle to hold 1:42.8! Anything sub 6:52 for me would be a bonus, as I really would just like to go sub 7:00!

Today:

1:00:00.0 14720m @2:02.2 r20

Probably was easier than it felt. Mentally these rows challenge me as I just find it hard to focus for that long even with music. I'd say high UT2 until about 2' to go then I took it down to sub 1:50 at 20spm. I don't care if it's SS I always like to have a bit of a sprint at the end!
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

Dangerscouse
Marathon Poster
Posts: 5483
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » March 3rd, 2018, 4:49 pm

OtwSL wrote: I don't care if it's SS I always like to have a bit of a sprint at the end!
Hahaha, same here. I can't help sprinting, or at the very least ramping up the pace, and it varies from 1k to 500m out.
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 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
gregory.cook
6k Poster
Posts: 744
Joined: October 21st, 2006, 10:17 pm
Location: Bainbridge Island, WA

Re: What Training Have You Done Today?

Post by gregory.cook » March 3rd, 2018, 7:02 pm

RayOfSunshine wrote:10k with same target SPM as yesterday: 20, 24, 22, 26, 24. However, I was strapped in. Also, I pushed the last 250m to go sub 44. I think I'll set a goal of doing a sub 40. I was close years ago when I used a C2 in the gym.

10,000m 40:35.7 2:01.7 480 of 909 47th 08/20/04 33
Well done. The goal is everything. I once saw a t-shirt that said, "The miracle isn't that I finished; the miracle is that I began."
Age: 50, Weight: 158 lbs, Height: 5' 9"

The struggle itself toward the heights is enough to fill a man's heart. -- Albert Camus

User avatar
gregory.cook
6k Poster
Posts: 744
Joined: October 21st, 2006, 10:17 pm
Location: Bainbridge Island, WA

Re: What Training Have You Done Today?

Post by gregory.cook » March 3rd, 2018, 7:19 pm

2 hours on the ErgBike. It was supposed to be 60%-65% HRR which is a pace of about 2:02. However, I have trouble constraining my enthusiasm if I'm not actually wearing the HR monitor.

Splits, 24 minutes
dist -- pace -- watts -- cadence
12197 -- 1:58.0 -- 213 -- 97
12405 -- 1:56.0 -- 224 -- 99
12536 -- 1:54.8 -- 231 -- 100
12575 -- 1:54.5 -- 233 -- 100
12067 -- 1:59.3 -- 206 -- 96

Toward the end I checked my HR, about 140, 74%.
Age: 50, Weight: 158 lbs, Height: 5' 9"

The struggle itself toward the heights is enough to fill a man's heart. -- Albert Camus

Dangerscouse
Marathon Poster
Posts: 5483
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » March 4th, 2018, 4:02 am

Good session Gregory. I always struggle to contain my enthusiasm, even if I have got a HR monitor on. I should make it a goal for 2018 to become more sensible!
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 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

Rod
10k Poster
Posts: 1056
Joined: December 21st, 2016, 9:55 am

Re: What Training Have You Done Today?

Post by Rod » March 4th, 2018, 9:20 am

Day one of my Half Marathon training plan (The ''Top & Bottom'' plan).


90 minutes.

Average pace..........2:01.4
Metres.................22,238
DF.......................104
SPM.....................33

Target was recent HM pace + 5 secs (2:02.0) so happy to have beaten that.

This was the top (endurance work) Tuesday will be a 4k (Bottom...speed work).

Thank you for the kind words of congratulation after last weeks British records Carol and I managed you set while rowing next to each other, Dangerscouse, OtwSL, lancecampeau, Hillclimber.....looks like British Rowing may be doing a piece on us......so watch this space! :o
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)

Neorticros
1k Poster
Posts: 110
Joined: August 2nd, 2017, 9:47 am

Re: What Training Have You Done Today?

Post by Neorticros » March 4th, 2018, 9:47 am

3rd FM of the year. Tried to get the PI number but i miserably failed by a few secs after over 3 hours rowing, can you believe it? XD
The picture: http://bit.ly/2FTm0XK

Post Reply