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.
MartinSH4321
2k Poster
Posts: 286
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » May 11th, 2019, 4:47 am

Dangerscouse wrote:
May 11th, 2019, 3:48 am
Image

Tentative session this morning to test my knees and fitness. Felt better than I expected so I ramped it up as much as I dared.

Another 5k of maintainence metres done afterwards at r18 2:00.7 ave pace, which probably felt harder than my first 5k
Nice work for a tentative session, wish my TT were even close :D
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: 2113
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 11th, 2019, 7:08 am

MartinSH4321 wrote:
May 11th, 2019, 4:47 am

Nice work for a tentative session, wish my TT were even close :D
Thanks mate, and I wish I had your strength in the short distances!
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: 2113
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 11th, 2019, 7:12 am

MartinSH4321 wrote:
May 11th, 2019, 4:45 am

I mucked my 5k TT 2 days ago, was too late because of kids, then was in a hurry and simply forgot to see the toilet before TT. At about 2,5k I really had to pee but was hoping to hang on, at 3,5k it really started to hurt and at 4k I had to stop. Pretty embarrassing, but at least I'm sure next time I'll come close to 1:50 when well prepared :-)
Be careful with this Martin. I read about a lad who posted his story about now going to the toilet before weight training as he thought it would be alright. I can't remember all of the details as it was quite a few years ago that I read it, but the result was he had to have an op on his testicles as it really badly damaged one of them and it had to be removed.

I always think of this before a session as it always seemed quite inconsequential when time is tight but it really could be one of your worst decisions!
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

Rod
6k Poster
Posts: 922
Joined: December 21st, 2016, 9:55 am

Re: What Training Have You Done Today?

Post by Rod » May 11th, 2019, 7:32 am

60 minutes Time Trial

Pace...................1:54.1
Metres................15762
DF......................105
SPM...................33

This was 1.2 faster pace than a month ago so happy it's a good step forward but 0.8 slower than the best I did last season so still gotta slog away at it! :?

Happy to be top of the (admittedly ''early season'') world rankings for 60-69 Lwt's too! :D

Thank you for the kind words after my Marathon last week lindsayh, jimmyshand and hobbit all very much appreciated.
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.

max_ratcliffe
500m Poster
Posts: 54
Joined: May 2nd, 2019, 11:01 pm

Re: What Training Have You Done Today?

Post by max_ratcliffe » May 11th, 2019, 7:37 am

Dino wrote:
May 10th, 2019, 7:31 am


In general intervals will stress your body more as doing the intervals means you can work harder, but it also depends on your aim.
If you are trying to improve your 10k or work up to more regular 10k workouts, then not sure that 3 x 5000 all at the same lowish pace will be the most beneficial way of doing it.


Just my tuppence worth... there is a stack of info on the forum from more experienced rowers :)
For questions, also sometimes helps to post a new thread under training as this thread has a high turnover and questions can be buried quickly!
Thanks Dino,

Was trying to do a steady state, rather than it being a traditional intervals workout. Seems the consensus is that 3mins is too long a rest for an ss workout. So probably it felt easy because it *was* a little too easy.

Trying to get plenty of miles in the legs before I focus on a specific goal, but I think picking one might well help with the motivation.
48yo, 87kg, Pom living in Adelaide. PBs: 2k=7.34.7; 5k=20.40; 10k=42.13; 60min=13804m

max_ratcliffe
500m Poster
Posts: 54
Joined: May 2nd, 2019, 11:01 pm

Re: What Training Have You Done Today?

Post by max_ratcliffe » May 11th, 2019, 8:23 am

Rod wrote:
May 11th, 2019, 7:32 am
60 minutes Time Trial

Pace...................1:54.1
Metres................15762
DF......................105
SPM...................33
Wowsers. This looks staggeringly good. Please tell me you've been doing this a while!
48yo, 87kg, Pom living in Adelaide. PBs: 2k=7.34.7; 5k=20.40; 10k=42.13; 60min=13804m

User avatar
Anth_F
Half Marathon Poster
Posts: 2138
Joined: June 29th, 2016, 11:59 am
Location: United Kingdom

Re: What Training Have You Done Today?

Post by Anth_F » May 11th, 2019, 8:57 am

5 hrs of coastal trail MB' yesterday, in the glorious sunshine, with a nice cooling sea breeze wafting in off the ocean... enjoyed the day immensely :D

Back on the erg today!!! Sweaty :D

6k @ 2:05.6 - r21 (df120) RPE 4

Felt pretty good again tbh!! Wasn't sure if i would have been hungover with some fatigue after yesterday, but had no issues :)
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

User avatar
Gammmmo
10k Poster
Posts: 1756
Joined: March 26th, 2016, 1:12 pm

Re: What Training Have You Done Today?

Post by Gammmmo » May 11th, 2019, 9:29 am

Rod wrote:
May 11th, 2019, 7:32 am
60 minutes Time Trial

Pace...................1:54.1
Metres................15762
DF......................105
SPM...................33

This was 1.2 faster pace than a month ago so happy it's a good step forward but 0.8 slower than the best I did last season so still gotta slog away at it! :?

Happy to be top of the (admittedly ''early season'') world rankings for 60-69 Lwt's too! :D

Thank you for the kind words after my Marathon last week lindsayh, jimmyshand and hobbit all very much appreciated.
How many KMs/week are you logging Rod - presume you're trying to build your engine with Maffetone?
Anth_F wrote:
May 11th, 2019, 8:57 am
5 hrs of coastal trail MB' yesterday, in the glorious sunshine, with a nice cooling sea breeze wafting in off the ocean... enjoyed the day immensely :D

Back on the erg today!!! Sweaty :D

6k @ 2:05.6 - r21 (df120) RPE 4

Felt pretty good again tbh!! Wasn't sure if i would have been hungover with some fatigue after yesterday, but had no issues :)
Where was the trail, Anth?
Paul, 47M, 5'11" 75kg (ish), ex bike time trialler.
1min=350m Image
Targets: 1:27(500m), 3:12(1K), 6:44(2K), >8200m (30mins), 36:59(10K)

Erg on!

G-dub
Half Marathon Poster
Posts: 3118
Joined: September 27th, 2014, 12:52 pm
Location: Asheville, NC

Re: What Training Have You Done Today?

Post by G-dub » May 11th, 2019, 10:11 am

30’ W/U bike and erg
1K r26 @ 3:40.7 (blind)
1K r32 @ 3:24.9 (blind)

PB will be tough to get. Probably will need r36. Wasn’t as strong today.
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
Image

User avatar
jackarabit
Marathon Poster
Posts: 4685
Joined: June 14th, 2014, 9:51 am

Re: What Training Have You Done Today?

Post by jackarabit » May 11th, 2019, 11:01 am

3.5” per split and only twicet. Couple extra turns on the tach and all those deadlifts and squats will see you good. Rate IS the multiplier. :oops:
There are two types of people in this world: Those who can extrapolate from incomplete data

M_71_5'-7"_164lb
Image

Training Log

Dino
1k Poster
Posts: 172
Joined: December 23rd, 2018, 8:54 am

Re: What Training Have You Done Today?

Post by Dino » May 11th, 2019, 11:03 am

max_ratcliffe wrote:
May 11th, 2019, 7:37 am

Thanks Dino,

Was trying to do a steady state, rather than it being a traditional intervals workout. Seems the consensus is that 3mins is too long a rest for an ss workout. So probably it felt easy because it *was* a little too easy.

Trying to get plenty of miles in the legs before I focus on a specific goal, but I think picking one might well help with the motivation.
These are the rests I use generally;
5k or 20min intervals, 2 mins
3 x 30min it's 3 or 4 mins
2 x 10k, 4 mins.
If doing multiple 2k's at faster pace, then allow myself 90 secs.
For pyramids, 1 minute.

Picking a goal will definitely help. I find motivation hard without a goal and just drift along otherwise. If getting miles in for now, then maybe pick weekly or monthly totals to try to hit. Doesn't have to be same each week either, you could have three week cycle of easy, medium, hard, equating to so many km, e.g. 50, 60, 70. Then the next cycle is the same. Variety of workout keeps it interesting. There is the Concept2 Workout of the day that always has a long version.
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)

User avatar
jimmyshand
2k Poster
Posts: 315
Joined: April 2nd, 2017, 3:53 pm

Re: What Training Have You Done Today?

Post by jimmyshand » May 11th, 2019, 11:29 am

MartinSH4321 wrote:
May 11th, 2019, 4:45 am
jimmyshand wrote:
May 10th, 2019, 9:03 am
Did a variety of pieces today, mostly slow, but also attempted a new 1k PB. Unexpectedly quit with under 200m to go and heading for a new PB. Mental weakness today but I was on track for about 3:14 if I could have held on. I think my body is up to it but today my brain wasn't. Will try again soon.

Still a good session though, despite this mini-meltdown.
That happens from time to time, next time you'll get sub 3:15 for sure!
I mucked my 5k TT 2 days ago, was too late because of kids, then was in a hurry and simply forgot to see the toilet before TT. At about 2,5k I really had to pee but was hoping to hang on, at 3,5k it really started to hurt and at 4k I had to stop. Pretty embarrassing, but at least I'm sure next time I'll come close to 1:50 when well prepared :-)
We'll both see a lot of new PB this season for sure!
I like your style! I am a massive optimist by nature so always bounce back and so long as my body is healthy there's always next time. I am sure I can go sub-3:15 but on the 1k I am not strong enough to get anywhere near you but it seems we can compete somewhere in the middle.
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.

G-dub
Half Marathon Poster
Posts: 3118
Joined: September 27th, 2014, 12:52 pm
Location: Asheville, NC

Re: What Training Have You Done Today?

Post by G-dub » May 11th, 2019, 12:15 pm

jackarabit wrote:
May 11th, 2019, 11:01 am
3.5” per split and only twicet. Couple extra turns on the tach and all those deadlifts and squats will see you good. Rate IS the multiplier. :oops:
Sneaking up on it Jack in my normal mental state of anxiety. Thought I was there a few weeks ago. OTW practices tax the legs and dictate the schedule and workouts. Something tells me this may be the turn point where PBs on the erg lose their draw for me. I so completely admire ergers. Rowers that “hate the erg” have no idea how deep you guys go into the well over and over again
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
Image

User avatar
Anth_F
Half Marathon Poster
Posts: 2138
Joined: June 29th, 2016, 11:59 am
Location: United Kingdom

Re: What Training Have You Done Today?

Post by Anth_F » May 11th, 2019, 1:20 pm

Gammmmo wrote:
May 11th, 2019, 9:29 am
Anth_F wrote:
May 11th, 2019, 8:57 am
5 hrs of coastal trail MB' yesterday, in the glorious sunshine, with a nice cooling sea breeze wafting in off the ocean... enjoyed the day immensely :D

Where was the trail, Anth?
It's a trail that goes along the north east coast, from Roker pier to Tynemouth.

But it's about 8+ miles MB ride from my house to get to the start of it :idea:
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

User avatar
jackarabit
Marathon Poster
Posts: 4685
Joined: June 14th, 2014, 9:51 am

Re: What Training Have You Done Today?

Post by jackarabit » May 11th, 2019, 2:05 pm

@ GlennW: I try to go the well on rare occasions but it usually ends with me in the tank. :lol:
There are two types of people in this world: Those who can extrapolate from incomplete data

M_71_5'-7"_164lb
Image

Training Log

Post Reply