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.
Dino
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Re: What Training Have You Done Today?

Post by Dino » February 17th, 2019, 7:50 pm

Dangerscouse wrote:
February 17th, 2019, 4:39 am
Getting under 1h30 is a really good benchmark to reach, your fitness is clearly improving....
Cheers! :D
Dangerscouse wrote:
February 17th, 2019, 4:39 am

Your CNS needs to adapt to the stress so you will be making small gains every time you row. Also as your mind automatically uses predictions as a default setting for everything you do in life, you will be amending your default prediction for rowing long distances with the longer sessions.
CNS??
51 HWT M - age group verified percentiles based on 2019 season, long term target to get above 75% for all (although maybe not the FM!)
500m (63rd), 1k (64th), 2k (73rd), 5k (83rd), 30m (84th), 10k (82nd), 60m (76th), HM (85th), FM (72nd)

Dangerscouse
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Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » February 18th, 2019, 1:41 am

Dino wrote:
February 17th, 2019, 7:50 pm
Dangerscouse wrote:
February 17th, 2019, 4:39 am
Getting under 1h30 is a really good benchmark to reach, your fitness is clearly improving....
Cheers! :D
Dangerscouse wrote:
February 17th, 2019, 4:39 am

Your CNS needs to adapt to the stress so you will be making small gains every time you row. Also as your mind automatically uses predictions as a default setting for everything you do in life, you will be amending your default prediction for rowing long distances with the longer sessions.
CNS??
Central nervous system. That's what gets a real battering for longer distances when you are still adapting to them
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » February 18th, 2019, 7:00 am

Monday PM
45' - 11330m @1:59.1
df125 sr27 207w mhr167
first 3 @1:58 then middle 5 @2:00 then last @1:58
Lindsay
67yo 91kg
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

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Heaviestuser
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Re: What Training Have You Done Today?

Post by Heaviestuser » February 18th, 2019, 12:50 pm

2K Damper Setting 4 pace 23
Heaviestuser

Easy does it
---------------
1:43:0 500M
3:39:9 1K
7:40:9 2 K
20:11:2 5 K
25:30:9 6 K
44:04:7 10 K
1:39:3 HM

Lifetime 4,163,758 meters

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Anth_F
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Location: United Kingdom

Re: What Training Have You Done Today?

Post by Anth_F » February 18th, 2019, 1:27 pm

Some good training folks.

P.S Well done on the Marathon completion CJOttawa! I doubt i would ever even attempt doing one so fair play fella :wink:

Today:

40 mins weights... the focus was mostly on triceps/biceps/shoulders today.

Then after a bit of stretching i jumped on the erg for a short workout.

2k - r24 - 1:59.2 - 7:57.0 - df112

1k CD
41yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

https://log.concept2.com/log

SowfLondonRower
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Re: What Training Have You Done Today?

Post by SowfLondonRower » February 18th, 2019, 1:47 pm

10,000m nice and easy today, alternating between 18 and 20s/m. I used to do all my sessions at constant rate, but after watching some of Eric Murray's new youtube vids (which I recommend by the way, although probably more useful for newbies like me) I've done some more variable rate stuff and I'm really enjoying it. Gives my mind something else to focus on, and today at least seemed to be good for keeping my heart rate in a more narrow band.

Image
Rob, 26, 6'2", South London, new to rowing.

Started BPP 16/07/2018 @104kg. Finished 18/01/2019 @86kg.

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Rod
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Re: What Training Have You Done Today?

Post by Rod » February 18th, 2019, 2:43 pm

10 x 500.2'r.

Average pace.............1:41.6
DF..........................125
SPM........................37


My last tough session before the world champs next Sunday.

It was a repeat of the one I messed up last Friday by going off too fast...this time I started slower and finished a lot faster!

It was 0.3 faster on pace than that one and more importantly 0.1 per 500 quicker than before the British champs back in early December....but felt a lot easier...I fell off the erg after that one but but was controlled and holding back tonight so glad of the confidence boost and hoping for a better time....oh well...I can do no more....California here I come!

The Lightweight limit in the US is 165 lbs and I was 161.2 this morning so all good there...just wish I was bit taller than my measly 5'8'' as there are a few 6 footers in my 60-64 age group race!
61 year old, 73.5 kilo (162lbs), 5'8.5''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best 2k recently...6:54.1 on the 11th November 2018.

nick rockliff
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Re: What Training Have You Done Today?

Post by nick rockliff » February 18th, 2019, 4:42 pm

Rod wrote:
February 18th, 2019, 2:43 pm
10 x 500.2'r.

Average pace.............1:41.6
DF..........................125
SPM........................37


My last tough session before the world champs next Sunday.

It was a repeat of the one I messed up last Friday by going off too fast...this time I started slower and finished a lot faster!

It was 0.3 faster on pace than that one and more importantly 0.1 per 500 quicker than before the British champs back in early December....but felt a lot easier...I fell off the erg after that one but but was controlled and holding back tonight so glad of the confidence boost and hoping for a better time....oh well...I can do no more....California here I come!

The Lightweight limit in the US is 165 lbs and I was 161.2 this morning so all good there...just wish I was bit taller than my measly 5'8'' as there are a few 6 footers in my 60-64 age group race!
Nice one, have a great race and trust your training
Age 62 - 6' 4" - 108kg
All time PBs - 2k 6:16.4 - 5k 16:37.5 - 10k 34:35.5 - 30min 8727 - 60min 17059 - HM 74:25.9 - FM 2:43:48.8
50-59 PBs - 2k 6.24.3 - 5k 16.55.4 - 6k 20.34.2 - 10k 35.19.0 - 30min 8633 - 60min 16685 - HM 76.48.7
60-69 PBs - TBC

H2O
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Re: What Training Have You Done Today?

Post by H2O » February 18th, 2019, 5:14 pm

Rod wrote:
February 18th, 2019, 2:43 pm
10 x 500.2'r.

Average pace.............1:41.6
DF..........................125
SPM........................37
Looks like you will be under 6:50. Best of luck and have a good flight.

Rod
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Re: What Training Have You Done Today?

Post by Rod » February 18th, 2019, 5:28 pm

Thanks Nick and H20, I'll be giving it my best shot!

There's no chance of me getting under 6:50:0 though H20, this session and other recent ones suggest I'll be around the same as I did at the British champs back in early December which was 6:56.5.

I'm hoping that ''around the same'' means I can squeeze it a wee bit more and go a little faster but it will all depend on how I feel on the day...and that can vary a lot! :lol:
61 year old, 73.5 kilo (162lbs), 5'8.5''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best 2k recently...6:54.1 on the 11th November 2018.

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hjs
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Re: What Training Have You Done Today?

Post by hjs » February 19th, 2019, 4:20 am

H2O wrote:
February 18th, 2019, 5:14 pm
Rod wrote:
February 18th, 2019, 2:43 pm
10 x 500.2'r.

Average pace.............1:41.6
DF..........................125
SPM........................37
Looks like you will be under 6:50. Best of luck and have a good flight.
Not based on this sesh. If it was a max one that is.
For my training see twitter @Hjsrowing

Rod
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Re: What Training Have You Done Today?

Post by Rod » February 19th, 2019, 4:38 am

hjs wrote:
February 19th, 2019, 4:20 am
H2O wrote:
February 18th, 2019, 5:14 pm
Rod wrote:
February 18th, 2019, 2:43 pm
10 x 500.2'r.

Average pace.............1:41.6
DF..........................125
SPM........................37
Looks like you will be under 6:50. Best of luck and have a good flight.
Not based on this sesh. If it was a max one that is.
Yes, it was indeed a max session so as I said to H20 I won't be getting anywhere near sub 6:50...more likely closer to the 6:56.5 I did to win the British championships in early December....maybe slightly faster if I feel good on the day and it goes well.....which it may...or may not!
61 year old, 73.5 kilo (162lbs), 5'8.5''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best 2k recently...6:54.1 on the 11th November 2018.

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hjs
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Re: What Training Have You Done Today?

Post by hjs » February 19th, 2019, 5:18 am

Rod wrote:
February 19th, 2019, 4:38 am
hjs wrote:
February 19th, 2019, 4:20 am
H2O wrote:
February 18th, 2019, 5:14 pm


Looks like you will be under 6:50. Best of luck and have a good flight.
Not based on this sesh. If it was a max one that is.
Yes, it was indeed a max session so as I said to H20 I won't be getting anywhere near sub 6:50...more likely closer to the 6:56.5 I did to win the British championships in early December....maybe slightly faster if I feel good on the day and it goes well.....which it may...or may not!
You know how your sessions are related. Would roughly say 500 reps on 2, even 10 will be 2k minus 2. Possibly even more.
For my training see twitter @Hjsrowing

lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » February 19th, 2019, 6:19 am

Tuesday PM
2k @2:10
30x 1'/1'R -> 7889m @1:54.0 9 (+2681mR)
df127 sr20 236w mhr142
slowest @1:55.3 ->> fastest @1:52.7
Lindsay
67yo 91kg
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

lindsayh
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Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » February 19th, 2019, 6:25 am

Rod wrote:
February 19th, 2019, 4:38 am
Yes, it was indeed a max session so as I said to H20 I won't be getting anywhere near sub 6:50...more likely closer to the 6:56.5 I did to win the British championships in early December....maybe slightly faster if I feel good on the day and it goes well.....which it may...or may not!
I suspect Rod you are pretty close to the mark after all these years but that 10x 500 is a very nice confidence boost - best of luck - sub 6:55 is definitely on the radar.
Lindsay
67yo 91kg
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

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