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.
Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » September 10th, 2018, 8:33 am

Gammmmo wrote:
September 9th, 2018, 11:20 am
AnimalNige wrote:
September 9th, 2018, 9:29 am
No. My HM PB is a 1:57.1 so in hindsight, it was plain dumb. I need the R20 work to get used to really pulling hard as opposed to moving fast.
IMO given your 10K you're probably a bit beyond 1:57 for a HM. Just need more time on the ergo I think because sounds like your form starts breaking down.
Yeah, it always surprises me how much 2 or 3 seconds average pace can make a notable difference. I agree with Paul; more time on the erg and a slower pace, if only for the first half, will be beneficial

I'm frequently making dumb decisions but you do learn valuable lessons that way.
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

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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » September 10th, 2018, 12:22 pm

Last week:
-62K on erg inc 2 interval sessions
-45mins core
-one weights session at a new gym rather than using my home equipment

Today's main bit: 2x650m@1:36.5 + 4x250r60@1:35.7
-legs ache a bit now
-wasn't really in the mood so just smashed something out
-DF=132
Paul, 49M, 5'11" 82kg (sprint PBs HWT), ex bike time trialler.
Deadlift=185kg, LP=1:15, 100m=15.7s, 1min=350m Image
Targets: 355m+ 1min, 1:27(500m), 3:11(1K), bench 2 plates, squat 3 plates

Erg on!

Rod
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Re: What Training Have You Done Today?

Post by Rod » September 10th, 2018, 3:01 pm

4 Minute Time Trial

Metres................................1177
Pace..................................1:41.9
DF.....................................114
SPM...................................37
Heart Rate..................average 179, Max 196!

New British 60-69 Lwt Record

4 Minute Time Trial for the Indoor Rowers League. Places me in top spot in the 60-69 Lwts and all Lwts (well for now anyway...I'm sure some young speedy types will come past me!)

It was a new British Record as it was 6 metres (0.5 on pace) better than the mark I set back in March.

Bloody hell this was a sharp shock to the system....Ouch! (it was a new Max HR PB as well at 196!)
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)

mdpfirrman
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Re: What Training Have You Done Today?

Post by mdpfirrman » September 10th, 2018, 3:08 pm

Congrats Rod again!! You da' man! That's impressive!

Another day on the Air Bike for me. I can gradually feel my leg strength returning. 50 minutes today on the AD Pro and 60 minutes yesterday.
Image

Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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AnimalNige
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Location: Nottinghamshire/Bédoin

Re: What Training Have You Done Today?

Post by AnimalNige » September 11th, 2018, 3:56 am

A sweaty 30r20 today where I managed to hold it to 2:00 in the end. So difficult to keep pulling so hard. I can do a 10k at around 1:51 when free rating. I think working this weakness will help in the long run.

That hard pulling did cause skin issues, and after my ab work, I slipped off a hold when bouldering and I can feel a whole area of skin finger skin detached from the underlying finger, so I quit my workout. I can't hold a ring or a rung now. I've tried to tape the skin down hard hoping it will reattach itself. :(
56yo, 6'2" 77.5kg. Cyclist, rock climber and recently, erger.

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hjs
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Location: Amstelveen the netherlands

Re: What Training Have You Done Today?

Post by hjs » September 11th, 2018, 4:51 am

AnimalNige wrote:
September 11th, 2018, 3:56 am
A sweaty 30r20 today where I managed to hold it to 2:00 in the end. So difficult to keep pulling so hard. I can do a 10k at around 1:51 when free rating. I think working this weakness will help in the long run.

That hard pulling did cause skin issues, and after my ab work, I slipped off a hold when bouldering and I can feel a whole area of skin finger skin detached from the underlying finger, so I quit my workout. I can't hold a ring or a rung now. I've tried to tape the skin down hard hoping it will reattach itself. :(
That big of a difference? Would say thats good news. You can certainly pick that, relative easily, but you need volume and sub max sessions. 3/4 seconds between free and 20 is much more common.

lindsayh
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Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » September 11th, 2018, 7:03 am

Tuesday PM
2k @2:15
10x 2'/2'R (1000Rm)
5604m @1:47.0
df130 sr29 285w mhr162
first @1:48.1 then all @1:46/7
2k @2:08
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

harrythehamster
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Location: Finland

Re: What Training Have You Done Today?

Post by harrythehamster » September 11th, 2018, 4:32 pm

Rest day yesterday, today regular base training, 70' + 10' C/D on erg + W/U 20' / C/D 10' on stationary bike + pushups and standing 1-arm KB press (more like bodybulding style) 1 set of each Image

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Mark E
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Re: What Training Have You Done Today?

Post by Mark E » September 11th, 2018, 4:41 pm

Intervals today: 6 X 500 meters on 2 minutes rest. Averaged 1:51 -- had to back down a few notches after doing the first 4 at 1:48 pace. Drag factor 120, rating 26-28. Followed up with 3 X 5 reps on bench press (135 pounds) squats (135 pounds) deadlifts (115 pounds) dumbbell rows (45 pounds alternating arms) plus body weight dips at 3 X 8 reps.

Maybe still a bit fatigued after 2 X 5000 meters on-water racing Sunday, at 7500 feet altitude.

Starting to shed some weight, trying to working down gradually toward being comfortable at a lightweight (165 pounds) baseline. About 8 pounds to go.
6 feet, 180 lbs. 52 years old, 2K PR 6:27 (forever ago) 7:25 (modern day, at altitude)

Erik A
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Re: What Training Have You Done Today?

Post by Erik A » September 12th, 2018, 4:48 am

Tonight's session
40 mins
10101m
1:58.8
26spm
Followed up with 10 x 250 1r
Erik
56 yo from New Zealand
6'4 and 125kg

Dangerscouse
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Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » September 12th, 2018, 5:36 am

Image

HM done at 5am due to being awake from 3:30 with a restless dog. This should have been sub 80 mins as i stopped for 60 secs to sort my head out with 3.5k to go. I also did a 2,818m strapless cool down @ 2:04 pace r20

I'm feeling drained now so maybe that's why it felt so tough near the end, but it was an increasing struggle from about 40 mins onwards
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

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Gammmmo
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Joined: March 26th, 2016, 1:12 pm

Re: What Training Have You Done Today?

Post by Gammmmo » September 12th, 2018, 6:59 am

@Stu - wow, HM on the ergo....that's quite an extreme way to make yourself tired again after waking up at daft o'clock! :lol: :wink:
Paul, 49M, 5'11" 82kg (sprint PBs HWT), ex bike time trialler.
Deadlift=185kg, LP=1:15, 100m=15.7s, 1min=350m Image
Targets: 355m+ 1min, 1:27(500m), 3:11(1K), bench 2 plates, squat 3 plates

Erg on!

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

Re: What Training Have You Done Today?

Post by Dangerscouse » September 12th, 2018, 7:38 am

Gammmmo wrote:
September 12th, 2018, 6:59 am
@Stu - wow, HM on the ergo....that's quite an extreme way to make yourself tired again after waking up at daft o'clock! :lol: :wink:
Hahaha, yeah I guess it is! I contemplated a slower 30k session too as I had enough time. I'm feeling a bit under the weather so we'll see if anything comes from that
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

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 » September 12th, 2018, 7:47 am

Wed PM
2k @2:11
8x 45"/75"R @1:36.5
df130 sr32 389w mhr153
all @1:36.x
1k @2:08

last session before Saturday races
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

bclebrun
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Posts: 3
Joined: September 12th, 2018, 9:10 am

Re: What Training Have You Done Today?

Post by bclebrun » September 12th, 2018, 9:18 am

Quick question everyone. I've got a 5k test coming up, and my days are pretty filled with water practice or racing. I did an hour piece at a 20r with a 1:59.8 last Saturday. I'm thinking shooting for a 1:50/1:51 split on the 5k. Thoughts? I feel slightly lazy not doing a practice 5k, but at the same time, lazy because I'm too busy rowing... haha :)

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