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.
jp_rebuild
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Joined: April 19th, 2019, 8:20 am

Re: What Training Have You Done Today?

Post by jp_rebuild » April 27th, 2019, 5:39 am

5k ... and loved it.

Splits
Time Meters Pace Watts Cal/Hr S/M
25:27.4 5,005m 2:32.5 99 639 19
5:00.0 961m 2:36.0 92 616 19
5:00.0 985m 2:32.2 99 641 19
5:00.0 982m 2:32.7 98 637 20
5:00.0 986m 2:32.1 99 642 19
5:00.0 1,003m 2:29.5 105 660 20
0:27.4 89m 2:33.9 96 630 20

Not fast, but feeling like I am doing it efficiently which is my main aim. Get a few of these under my belt, then try for 10k.

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jimmyshand
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Joined: April 2nd, 2017, 3:53 pm

Re: What Training Have You Done Today?

Post by jimmyshand » April 27th, 2019, 7:57 am

jp_rebuild wrote:
April 27th, 2019, 5:39 am
5k ... and loved it.

Splits
Time Meters Pace Watts Cal/Hr S/M
25:27.4 5,005m 2:32.5 99 639 19
5:00.0 961m 2:36.0 92 616 19
5:00.0 985m 2:32.2 99 641 19
5:00.0 982m 2:32.7 98 637 20
5:00.0 986m 2:32.1 99 642 19
5:00.0 1,003m 2:29.5 105 660 20
0:27.4 89m 2:33.9 96 630 20

Not fast, but feeling like I am doing it efficiently which is my main aim. Get a few of these under my belt, then try for 10k.
Doing it and loving it is what matters! Nice work.
42 years old - 97kg/214lbs - 198cm/6'6" - I live in England

PBs -
1k 3:15.6 | 2k 6:51.4 | 5k 18:25.2 | 30min 8,016m | 10k 37:53.6 | 60min 15,254m | HM 1:25:38.4

Rowing since March 2017. Real name is Alasdair.

Dino
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Posts: 180
Joined: December 23rd, 2018, 8:54 am

Re: What Training Have You Done Today?

Post by Dino » April 27th, 2019, 10:23 am

jimmyshand wrote:
April 27th, 2019, 7:57 am
jp_rebuild wrote:
April 27th, 2019, 5:39 am
5k ... and loved it.

Splits
Time Meters Pace Watts Cal/Hr S/M
25:27.4 5,005m 2:32.5 99 639 19
5:00.0 961m 2:36.0 92 616 19
5:00.0 985m 2:32.2 99 641 19
5:00.0 982m 2:32.7 98 637 20
5:00.0 986m 2:32.1 99 642 19
5:00.0 1,003m 2:29.5 105 660 20
0:27.4 89m 2:33.9 96 630 20

Not fast, but feeling like I am doing it efficiently which is my main aim. Get a few of these under my belt, then try for 10k.
Doing it and loving it is what matters! Nice work.
ditto!! great stuff!!
try setting goals each time you get on by playing with the numbers, e.g. try to finish in 25:15, then try for a 2:30 average pace, and so on. Every time I sit down I have a plan, even if I make it up as I go along! if my projected finish is e.g. ending in 35, I,'ll try to round it down to 30.
Once you get down to e.g. 2:25 pace for the 5k then trying having a short break break and try tacking on a 2k, building up to 2 x 5k with e.g. 2 min break at slightly slower pace than your standalone 5k. Then cut out the break!!
Another thing to do is look at the rankings for your age group and set yourself targets this way as well, e.g.get into 40th percentile, then 45th etc.
This is what I did when starting out and am still doing!
You can work up slowly, but at the same time really push yourself along this way... if you want to that is!
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)

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

Re: What Training Have You Done Today?

Post by Dino » April 27th, 2019, 1:06 pm

Dangerscouse wrote:
April 27th, 2019, 4:41 am
Image

Image

Tougher session to see where I am on my road to recovery. I wanted more than four reps but i knew deep down it was a bad idea. I rested four mins and then did a 5k with varying degrees of intensity. I had to lay on the floor afterwards so it was far from easy
I'll take your 'recovery from illness' pace any day! :)
Don't overdo it!!

10k @HM pace for me today, just not used to these short workouts as wind down to make sure fresh for c2 challenge, doesn't feel right!! :lol:
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
Half Marathon Poster
Posts: 2125
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » April 28th, 2019, 2:52 am

Dino wrote:
April 27th, 2019, 10:23 am
jimmyshand wrote:
April 27th, 2019, 7:57 am
jp_rebuild wrote:
April 27th, 2019, 5:39 am
5k ... and loved it.

Splits
Time Meters Pace Watts Cal/Hr S/M
25:27.4 5,005m 2:32.5 99 639 19
5:00.0 961m 2:36.0 92 616 19
5:00.0 985m 2:32.2 99 641 19
5:00.0 982m 2:32.7 98 637 20
5:00.0 986m 2:32.1 99 642 19
5:00.0 1,003m 2:29.5 105 660 20
0:27.4 89m 2:33.9 96 630 20

Not fast, but feeling like I am doing it efficiently which is my main aim. Get a few of these under my belt, then try for 10k.
Doing it and loving it is what matters! Nice work.
ditto!! great stuff!!
try setting goals each time you get on by playing with the numbers, e.g. try to finish in 25:15, then try for a 2:30 average pace, and so on. Every time I sit down I have a plan, even if I make it up as I go along! if my projected finish is e.g. ending in 35, I,'ll try to round it down to 30.
Once you get down to e.g. 2:25 pace for the 5k then trying having a short break break and try tacking on a 2k, building up to 2 x 5k with e.g. 2 min break at slightly slower pace than your standalone 5k. Then cut out the break!!
Another thing to do is look at the rankings for your age group and set yourself targets this way as well, e.g.get into 40th percentile, then 45th etc.
This is what I did when starting out and am still doing!
You can work up slowly, but at the same time really push yourself along this way... if you want to that is!
Great advice Dino.

Falling in love with erging is a very important part of improvement. No one trains hard enough when they are doing something that feels like a chore
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

Dangerscouse
Half Marathon Poster
Posts: 2125
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » April 28th, 2019, 2:57 am

Dino wrote:
April 27th, 2019, 1:06 pm

I'll take your 'recovery from illness' pace any day! :)
Don't overdo it!!

10k @HM pace for me today, just not used to these short workouts as wind down to make sure fresh for c2 challenge, doesn't feel right!! :lol:
Thanks Dino, and I love that you're thinking 10k is a short workout!!
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

jp_rebuild
Paddler
Posts: 7
Joined: April 19th, 2019, 8:20 am

Re: What Training Have You Done Today?

Post by jp_rebuild » April 28th, 2019, 5:38 am

Dangerscouse wrote:
April 28th, 2019, 2:52 am
Dino wrote:
April 27th, 2019, 10:23 am
jimmyshand wrote:
April 27th, 2019, 7:57 am


Doing it and loving it is what matters! Nice work.
ditto!! great stuff!!
try setting goals each time you get on by playing with the numbers, e.g. try to finish in 25:15, then try for a 2:30 average pace, and so on. Every time I sit down I have a plan, even if I make it up as I go along! if my projected finish is e.g. ending in 35, I,'ll try to round it down to 30.
Once you get down to e.g. 2:25 pace for the 5k then trying having a short break break and try tacking on a 2k, building up to 2 x 5k with e.g. 2 min break at slightly slower pace than your standalone 5k. Then cut out the break!!
Another thing to do is look at the rankings for your age group and set yourself targets this way as well, e.g.get into 40th percentile, then 45th etc.
This is what I did when starting out and am still doing!
You can work up slowly, but at the same time really push yourself along this way... if you want to that is!
Great advice Dino.

Falling in love with erging is a very important part of improvement. No one trains hard enough when they are doing something that feels like a chore
Thanks guys. Dino, good shout, I'm only a week or so into this but yes, I hit 'just row' and see how I feel, no plan. I'm going to follow your exact route to 10k, thanks. And I will look at those percentiles.

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Anth_F
Half Marathon Poster
Posts: 2164
Joined: June 29th, 2016, 11:59 am
Location: United Kingdom

Re: What Training Have You Done Today?

Post by Anth_F » April 28th, 2019, 9:39 am

After a weekend of tucking away copious amounts of ale and kebabz, it was back onto the erg this morning for what should have been a nice n' steady'ish 6k, at the pace i planned!!! But, after only a few minutes, it started to feel like a grind :shock: That'll teach me :lol: I was happy to see this one through to the end.

6k - 2:06 - r21 (df132)

Some weights this evening (Arms)
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

nick rockliff
2k Poster
Posts: 443
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » April 28th, 2019, 3:55 pm

Still doing a bit on the erg, bit hit and miss this month but should be back to normal next month. Another year older last week too.....62 now :lol:

Joined a 30 min session on Rowpro but only three starters and one finisher....

30 min - 7912 - avg 1.53.7 - 23

05 - 1312 - 1.54.3 - 23 - 138 end HR
10 - 1318 - 1.53.8 - 23 - 144
15 - 1318 - 1.53.8 - 23 - 149
20 - 1318 - 1.53.8 - 23 - 154
25 - 1319 - 1.53.9 - 23 - 157
30 - 1327 - 1.53.0 - 23 - 157

Pleased with that after only 75K this month :D
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

JimS
Paddler
Posts: 48
Joined: February 12th, 2019, 5:42 pm

Re: What Training Have You Done Today?

Post by JimS » April 28th, 2019, 7:43 pm

5k test for max pace.

Aimed for 17:47
Finished in 17:43.4

Pace 1:46.3

Pretty happy with that. Last 1000 was much faster than i expected.

Observation. Extra volume in the week from rugby training/playing is good for me.

Closing in on a new PB within a few weeks i think. Slow and steady.
Age: 36. Weight: 116kg. Height: 6'4"
2k: 6.45. 5k: 17:36

MartinSH4321
2k Poster
Posts: 294
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » April 29th, 2019, 2:37 am

Great training week once more,
58,5km (4h10min) row and 22km (45min) bike

Monday:
10k row UT2, 43:10 (2:09), 18SPM, AHR 123

Tuesday:
30min PB, 7.873m (1:54), 26SPM, AHR 159
2,5k WU+CD

Wednesday:
45min BikeErg, 190W (22k), AHR 115

Thursday:
rest day

Friday:
60min row UT2, 13.908m (2:09), 18SPM, AHR 124

Saturday:
Interval: 5x1,5k/2'R
Time Meters Pace Watts Cal/Hr S/M
27:50.2 7,500m 1:51.3 254 1172 27 156
5:35.3 1,500m 1:51.7 251 1162 27 149
5:35.4 1,500m 1:51.8 250 1161 27 154
5:35.4 1,500m 1:51.8 250 1161 27 157
5:35.6 1,500m 1:51.8 250 1160 27 160
5:28.6 1,500m 1:49.5 266 1216 28 164
3k WU+CD

Sunday:
60min row UT2, 13.643m (2:12), 17SPM, AHR 126
Martin, 36, from Austria, 186cm / 101Kg (6ft1/223lb)
LP: 1:09,7, 100m: 15,2, 1': 375m, 500m: 1:23,1
1k: 3:09,5, 2k: 6:46,9, 5k: 18:32, 30': 7.873m, 10k: 38:06,
60': 15.341m, HM: 1:25:40
rowing since 2018-06, 1st mil meters in Feb19

Dangerscouse
Half Marathon Poster
Posts: 2125
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » April 29th, 2019, 4:35 am

12.5k @ r19 averaged out at 2:00.3 with a HR cap of 145.

I had to slow down to 2:03 for the last 2km to keep my HR under 145 as it was creeping up to 147 at a 2:00 pace.
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

MartinSH4321
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Posts: 294
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » April 29th, 2019, 5:37 am

Dangerscouse wrote:
April 29th, 2019, 4:35 am
12.5k @ r19 averaged out at 2:00.3 with a HR cap of 145.

I had to slow down to 2:03 for the last 2km to keep my HR under 145 as it was creeping up to 147 at a 2:00 pace.
Good to see you're almost back on track stu!
Martin, 36, from Austria, 186cm / 101Kg (6ft1/223lb)
LP: 1:09,7, 100m: 15,2, 1': 375m, 500m: 1:23,1
1k: 3:09,5, 2k: 6:46,9, 5k: 18:32, 30': 7.873m, 10k: 38:06,
60': 15.341m, HM: 1:25:40
rowing since 2018-06, 1st mil meters in Feb19

badge48
Paddler
Posts: 22
Joined: April 16th, 2009, 8:22 am

Re: What Training Have You Done Today?

Post by badge48 » April 29th, 2019, 5:51 am

10k at 2:01.6 a new PB for me.

Old PB was 2:02.6 a month ago. That was hard work. Very difficult to improve!
46 yo. 185cm. 125 kg. Lost 25. Need to lose more!
[img]http://tinyurl.com/fsrsigs/fssig-3186.png[/img]

MartinSH4321
2k Poster
Posts: 294
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » April 29th, 2019, 7:23 am

badge48 wrote:
April 29th, 2019, 5:51 am
10k at 2:01.6 a new PB for me.

Old PB was 2:02.6 a month ago. That was hard work. Very difficult to improve!
That's a nice improvement for 1 month, well done!
Martin, 36, from Austria, 186cm / 101Kg (6ft1/223lb)
LP: 1:09,7, 100m: 15,2, 1': 375m, 500m: 1:23,1
1k: 3:09,5, 2k: 6:46,9, 5k: 18:32, 30': 7.873m, 10k: 38:06,
60': 15.341m, HM: 1:25:40
rowing since 2018-06, 1st mil meters in Feb19

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