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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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » April 19th, 2019, 11:45 am

jp_rebuild wrote:
April 19th, 2019, 8:24 am
Overweight 48 year old, first time on a rower in over 10 years, and not much exercise for last 5.

Crept through 2k in just under 10 minutes.

Don't laugh, I'm super happy! lol

I need a program, but intend to be a daily trainer now.

JP (newbie)
I sure wouldn't laugh.

Some years back, i was in the exact same boat... no exercise for years. My first 2k row end up 9:50'ish and i was exhausted.

Enjoy being back in the seat :wink:
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/log

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » April 19th, 2019, 1:03 pm

Rod wrote:
April 19th, 2019, 6:25 am
10k Time Trial

Time................37:14.6
Pace................1:51.7
SPM.................33
DF...................110

The journey continues.

Happy with this as it was 4 seconds faster than last week (0.2 on average pace) at the same spm and av. HR so getting better.

The only over 60 Lightweight time that's faster on the world rankings is the SB of 36:50.8 I did back in January.....so still more to do if I'm going to improve that....but trying hard!

https://log.concept2.com/rankings/2019/ ... r&page=1#1
Nice job Rod!

You keep a high SPM for that long of row - or at least what I am used to - may be a factor of being a lightweight. I dont't even go that high for a 2K. I sometimes think I go too low on SPM for the 10K up rows, might have to mess with that some.
51 yo, 6'3" 207#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.9, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:22

Rod
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Re: What Training Have You Done Today?

Post by Rod » April 19th, 2019, 1:48 pm

KeithT wrote:
April 19th, 2019, 1:03 pm
Nice job Rod!

You keep a high SPM for that long of row - or at least what I am used to - may be a factor of being a lightweight. I dont't even go that high for a 2K. I sometimes think I go too low on SPM for the 10K up rows, might have to mess with that some.
Thanks Keith, that spm just feels natural to me, any lower and I have to pull the handle a lot harder to maintain the pace.....which would tire me out and slow me down.

My last 2k race was at 36 spm with 40 being touched in the last 500!

I'm always the shortest guy on the podium at 5'8.5''/175cm so no height to help me!
62 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 in November 2018. Best 5k 17:59.4 in December 2018.

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Anth_F
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Location: United Kingdom

Re: What Training Have You Done Today?

Post by Anth_F » April 19th, 2019, 4:11 pm

Another sub 20min 5k today... but boy it was a struggle toward the end!!! The stupidly high humidity done me in, like trying to breathe in a furnace :twisted: Sweat was literally pouring off me after this one :D

5k - r22 - 1:59.7 (df132)

19:57.4

Stretches.
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/log

Dino
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Re: What Training Have You Done Today?

Post by Dino » April 19th, 2019, 4:43 pm

Anth_F wrote:
April 19th, 2019, 4:11 pm
Another sub 20min 5k today... but boy it was a struggle toward the end!!! The stupidly high humidity done me in, like trying to breathe in a furnace :twisted: Sweat was literally pouring off me after this one :D

5k - r22 - 1:59.7 (df132)

19:57.4

Stretches.
Nice one Anth!

Just winding down on spin bike after an impromptu 10k. it's flipping hot in my garage tonight as well!!
I'd be interested in getting some accurate scales and doing a before and after weigh in!

10000 @ 2.02.8, r21
51M HWT 18/19, 19/20
500m 1:38,7, 1k 3:35.7, 2k 7:24.2, 5k 19:14.2, 30m 7708m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0

lindsayh
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Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » April 20th, 2019, 3:09 am

Friday off
Sat PM
thought I would have a go at 60' to at least get a ranked piece before the end of the season with Terry along for the ride
As a busted old anerobic fast twitcher its always my weakest link (PB 15360m from 3 years ago) so <2:00 was the line in the sand.
it turned out much better than that - new best ever! have to be pleased with that
1k @2:08
60' => 15368m @1:57.1
df125 sr27 218w
1:57.4 (144)
1:57.5 (153)
1:57.5 (158)
1:57.5 (162)
1:57.4 (164)
1:55.2 (167)
1k @2:15

BTW not sure if anyone has seen this - new training tools with Eric Murray and Dark Horse from the look of things
https://asensei.com/pages/train-with-wo ... 7RVCJCYq4A
Lindsay
68yo 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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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » April 20th, 2019, 7:50 am

Anth_F wrote:
April 17th, 2019, 8:25 am
Yes i do...i simply know what plates i need on the bar at a time to do what i need to. I've not attempted a 1RM... i don't have enough weights to even try :lol: Well, i probably do, but don't have enough heavy plates to get the weight needed on the bar for 1RM. At the moment the bar ends up almost full and out of space to add more, on my deads! Looking to invest in some heavier plates soon. EXPENSIVE :lol:
Yes, I know what you mean. My bars/plates are 1" diameter and didn't want to have to change over to Olympic size due to cost. I recently bought 2x20kg plates and those alone were around £55. I have found a 1" bar that will take ~160kg so am all good for now before I have to get a hex bar, or I just swtich my deads to the gym which I goto once a week for variety.
Paul, 47M, 5'11" 77kg (all PBs done as a LWT tho'), ex bike time trialler.
1min=350m Image
Targets: 1:27(500m), 3:11(1K), 180kg deadlift

Erg on!

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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » April 20th, 2019, 7:54 am

MartinSH4321 wrote:
April 17th, 2019, 3:15 am
Gammmmo wrote:
April 16th, 2019, 2:46 pm
I've done 140kg (still pretty mediocre really) for 1RM but still think there's some gas left in the tank but I'm tentative with deads. Slow and steady seems to be working well, I find sometimes 1 session a week is enough for that but sometimes OK with 2. Trying to lots of sets of 6 at around 110-115kg just to get habituated. I have this figure of 400lbs (~180kg) in my head as something reasonable to aspire to. I've used the hex bar a bit but find it no easier, just different. Still at least the deads are alot better than my squat. :lol: :shock:
140kg is almost 2x your bodyweight, so pretty good I think. To be tentative with deadlifts is wise, an injured back is no fun at all, I know what I'm talking about :-)
Yeah, I think because I'm light I don't think 140kg is much at all esp when you see what so many people can do. It does feel like my upper limit is not close yet - with a bit of priming I did 140kg fairly easily - certainly no "shunting" of the bar in little steps towarsds the top and because my largest plate sizes are ~8cm in diameter less than a standard Olympic 20kg plate I'm having to pull from a lower point as well. I've really noticed with my new bar which is rougher that I'm needing straps less and less too. Only recent issue I've had is some mild soreness at the base of my spine near sacro-iliac joint but that went after 1-2 days. Like I say I'm trying to get habituated with volume at lower weight amounts.
Paul, 47M, 5'11" 77kg (all PBs done as a LWT tho'), ex bike time trialler.
1min=350m Image
Targets: 1:27(500m), 3:11(1K), 180kg deadlift

Erg on!

lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » April 21st, 2019, 3:04 am

Sunday PM
30' = 7120m @2:06.2
df125 sr25 173w mhr141
strapless
Lindsay
68yo 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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hobbit
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Location: Annecy, France

Re: What Training Have You Done Today?

Post by hobbit » April 21st, 2019, 9:20 am

10k SS 44:55 @2:14.8 df104 25spm.

Would not be remarkable, but this is my first long piece for 3 weeks, after pulling a muscle in my back. Nice to be back. I'm using a slightly lower damping factor and higher spm, to make the pull less stressful. Having missed three of weeks of erging, I'm in a rush to reach 1,500,000m for the season. Only 60km to do in 8 days, so I should get there, barring another disaster.
M 64 163cm/5' 4" 57kg/126lb
2k 8:16 (2018) -- 5k 21:03 (2018) -- 30' 7038m (2018) -- 10k 43:19 (2018) -- 60' 13475m (2019) -- HM 1:34:04 (2019)

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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » April 21st, 2019, 3:37 pm

Dino wrote:
April 19th, 2019, 4:43 pm



Nice one Anth!

Just winding down on spin bike after an impromptu 10k. it's flipping hot in my garage tonight as well!!
I'd be interested in getting some accurate scales and doing a before and after weigh in!

10000 @ 2.02.8, r21
Cheers mate! Nice going yourself there :wink:

30mins erg today. It all felt great until around the 20min mark, then the high humidity got the better of me, again :roll: Could hardly breathe :shock: But overcome it, and after a few mins got back on track. A very hot n sweaty sesh!!!!

df132

Image
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/log

Dino
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Posts: 218
Joined: December 23rd, 2018, 8:54 am

Re: What Training Have You Done Today?

Post by Dino » April 21st, 2019, 5:50 pm

I am calling this week (apart from Saturday) 'maintenance week' - dialled down the intensity so mostly lots of SS r20 work.
Getting to the pointy end of things...
Legs felt 'heavy' at the start of the week but recovered as the week went on.
Wed prob that hardest day (bailed on the last two intervals :roll: )
1 x PB (keeping up with the Jones'... :lol: )
~87.5km for the week

Mon - rest day
Tue - 2x40:00/4:00r
40:00.0 9,421m 2:07.3 18
40:00.0 9,424m 2:07.3 20
Wed - 4x15:00/4:00r
15:00.0 3,802m 1:58.3 22
15:00.0 3,806m 1:58.2 23
15:00.0 3,532m 2:07.4 21
15:00.0 3,548m 2:06.8 22
Thu - 4x20:00/2:00r
20:00.0 4,736m 2:06.6 20
20:00.0 4,912m 2:02.1 22
20:00.0 4,815m 2:04.6 22
20:00.0 4,797m 2:05.0 21
Fri - 10k @ 2:02.7
Sat - 1k WU, 30m @ 1:57.6 (7649m PB), 5k @ 2:05.9
Sun - 1k WU, 10k @ 2:03.0
51M HWT 18/19, 19/20
500m 1:38,7, 1k 3:35.7, 2k 7:24.2, 5k 19:14.2, 30m 7708m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0

JimS
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Re: What Training Have You Done Today?

Post by JimS » April 21st, 2019, 9:57 pm

5k at 17:49.8 (yes i count the decimals, lol)

Still working back to my pb. A few more weeks to go.

Undecided between another 5k on Wednesday or 4 x 1500.

Current week looks like

Mon. 5k
Tues. Weights Circuit.
Wed. ?
Thurs. Weights circuit
Fri. 2 x 4k.
Age: 37. Weight: 117kg. Height: 6'4"
1k: 3:14 2k: 6:28 5k: 17:12 30min: 8532m

lindsayh
Half Marathon Poster
Posts: 2866
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » April 22nd, 2019, 6:16 am

Mon PM
2k then 3x 1k
5x 45"/90"R @1:35.2
df136 sr35 403w
weights
Lindsay
68yo 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

KeithT
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Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » April 22nd, 2019, 9:00 am

10K at 37:16 (1:51.8) and 21 SPM - yesterday

My plan was to do a 90% effort - didn't calculate ahead of time and decided to try an average a 1:52.5 pace ( 3 seconds above PB pace) which would put me at 37:30 and a minute off PB - went a little faster overall with a strong finish. Afterwards, I calculated that this was actually more like a 95% effort (based on watts) - so that made me happy as this was much harder than I thought it would be when I started.
51 yo, 6'3" 207#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.9, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:22

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