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 » May 16th, 2019, 2:06 pm

6k today... and phewweee it was crazy hot n humid, even with a big fan blowing on me at full belt :shock:

Funny how the mind works when you're on this machine. Done a 1k WU @ 2:07... then tucked into the 6k session, with a target pace of 2:03, and a SR target of 22'. The first 1k felt really comfortable, and my mind is telling me this should feel this comfy all the way through. Then by 4.5k in, it's anything but comfortable :lol: And really you know this, but as always, the mind plays them tricks.

(df121) RPE 6.5

Image

Finished with 10mins of good stretching.
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

mitchel674
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Re: What Training Have You Done Today?

Post by mitchel674 » May 16th, 2019, 2:12 pm

I've never been one to do much interval training. Usually I just get on and do steady state rows 30-60 minutes. Yesterday decided to try a 2000m, 1000m, 800m, 600m, 400m, 200m with 1.5 minutes rest. This made the 5k total pretty interesting. Started the 2k at 2:08 and then challenged myself to take 2 seconds off each subsequent interval pace.

It was a hard workout for me, but one I should do more often if I want to get faster.
54yo male, 6ft, 162lbs

nick rockliff
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Re: What Training Have You Done Today?

Post by nick rockliff » May 16th, 2019, 2:18 pm

30r20 for me this evening, went like this:

30min - 7879 - avg 1.54.2 - 20

06 - 1565 - 1.55.0 - 20 - 137 end HR
12 - 1574 - 1.54.4 - 20 - 145
18 - 1578 - 1.54.1 - 20 - 149
24 - 1579 - 1.54.0 - 20 - 154
30 - 1583 - 1.53.7 - 20 - 156

Still indoors and quite warm but gradually getting used to it.
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

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » May 16th, 2019, 2:39 pm

mitchel674 wrote:
May 16th, 2019, 2:12 pm
I've never been one to do much interval training. Usually I just get on and do steady state rows 30-60 minutes. Yesterday decided to try a 2000m, 1000m, 800m, 600m, 400m, 200m with 1.5 minutes rest. This made the 5k total pretty interesting. Started the 2k at 2:08 and then challenged myself to take 2 seconds off each subsequent interval pace.

It was a hard workout for me, but one I should do more often if I want to get faster.
Intervals can be very useful but the point of them is to go faster (some times quite a bit so) than the overall time for that distance. So, how does this relate to your 5K time in general or 2K times?
51 yo, 6'3" 207#
PBs (all since turning 50):
1 min - 373m, 500m - 1:23.2, 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

mitchel674
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Joined: January 20th, 2015, 4:26 pm

Re: What Training Have You Done Today?

Post by mitchel674 » May 16th, 2019, 4:36 pm

KeithT wrote:
May 16th, 2019, 2:39 pm
mitchel674 wrote:
May 16th, 2019, 2:12 pm
I've never been one to do much interval training. Usually I just get on and do steady state rows 30-60 minutes. Yesterday decided to try a 2000m, 1000m, 800m, 600m, 400m, 200m with 1.5 minutes rest. This made the 5k total pretty interesting. Started the 2k at 2:08 and then challenged myself to take 2 seconds off each subsequent interval pace.

It was a hard workout for me, but one I should do more often if I want to get faster.
Intervals can be very useful but the point of them is to go faster (some times quite a bit so) than the overall time for that distance. So, how does this relate to your 5K time in general or 2K times?
I'm a slow rower. My PB 2k time is 7:54. My PB 5k time is 21:18. Most of my workouts are long SS rows of 10k or more at 2:17
54yo male, 6ft, 162lbs

max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » May 17th, 2019, 2:30 am

60min. Planning to do 2.15 and a gradual negative split. Actually felt pretty good, so:

time distance 500m s/m
12.00 2700m 2.13.3 21
24.00 2721m 2.12.3 21
36.00 2727m 2.12.0 22
48.00 2735m 2.11.6 22
60.00 2815m 2.07.8 23

13697m total (at 2.11.4). This is comfortably a PB, although it's only the 2nd time I've done a 60min row, so not all that surprising I was able to get a bit further.

Managed a sprint for the last minute. Bleurgh.
48yo, 87kg, Pom living in Adelaide. PBs: 2k=7:34.7; 5k=19:44; 10k=42:13; 60min=14112m; HM=1:31.44

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » May 17th, 2019, 2:40 am

[url=https://postimg.cc/D45Vkk0g]Image[/url]

What a difference 48 hours makes. I did this exact same session and had to rate up as it felt too hard and I really struggled. This morning it felt relatively good, not easy, but it was enjoyable.

I didn't need it rate up and I managed to finish on a 1:43 r24 for the last circa 150m. Maybe it was just a bad few days? Hopefully back on track again.
max_ratcliffe wrote:
May 17th, 2019, 2:30 am
60min. Planning to do 2.15 and a gradual negative split. Actually felt pretty good, so:

time distance 500m s/m
12.00 2700m 2.13.3 21
24.00 2721m 2.12.3 21
36.00 2727m 2.12.0 22
48.00 2735m 2.11.6 22
60.00 2815m 2.07.8 23

13697m total (at 2.11.4). This is comfortably a PB, although it's only the 2nd time I've done a 60min row, so not all that surprising I was able to get a bit further.

Managed a sprint for the last minute. Bleurgh.
Good session Max. With confidence you will be able to go a bit faster. I'd start at 2:10, and neg split from then on, if you managed a sprint at the end. It's a long time but keep an eye on when you feel the pain and the plateaus. There will be definite points that feel differently and they will really help in improving your progress as you feel the boost as you burst through when you usually start to struggle.
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

max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » May 17th, 2019, 3:25 am

Dangerscouse wrote:
May 17th, 2019, 2:40 am


What a difference 48 hours makes. I did this exact same session and had to rate up as it felt too hard and I really struggled. This morning it felt relatively good, not easy, but it was enjoyable.
What time is it over there? That's a pretty impressive workout, especially pre-breakfast(?).

I don't understand the randomness that sneaks into our workouts. You were ill, so that makes sense, but how I feel on the ergo seems to vary lots from session to session. Having the pace displayed front and centre is a mixed blessing.


Dangerscouse wrote:
May 17th, 2019, 2:40 am
Good session Max. With confidence you will be able to go a bit faster. I'd start at 2:10, and neg split from then on, if you managed a sprint at the end. It's a long time but keep an eye on when you feel the pain and the plateaus. There will be definite points that feel differently and they will really help in improving your progress as you feel the boost as you burst through when you usually start to struggle.

Thanks for the encouraging words. 2.10 for 60min would be tough for me. It's not out of reach, but psychologically, it'd be a lot harder. I suppose that's the point, though - training the mind as well as the body.

Like the alias, btw. The wife's from Walton, but you can't tell these days.
48yo, 87kg, Pom living in Adelaide. PBs: 2k=7:34.7; 5k=19:44; 10k=42:13; 60min=14112m; HM=1:31.44

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » May 17th, 2019, 3:34 am

Dangerscouse wrote:
May 17th, 2019, 2:40 am
[url=https://postimg.cc/D45Vkk0g]Image[/url]

What a difference 48 hours makes. I did this exact same session and had to rate up as it felt too hard and I really struggled. This morning it felt relatively good, not easy, but it was enjoyable.

I didn't need it rate up and I managed to finish on a 1:43 r24 for the last circa 150m. Maybe it was just a bad few days? Hopefully back on track again.
Well done Stu!
Martin, 36, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09,7, 100m: 15,1, 1': 375m, 500m: 1:22,2
1k: 3:05 2k: 6:46, 5k: 18:21, 30': 8.023m, 10k: 37:41,
60': 15.661m, HM: 1:25:40
rowing since 2018-06, 2nd mil meters in Jul19

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » May 17th, 2019, 7:35 am

jimmyshand wrote:
May 16th, 2019, 12:23 pm
MartinSH4321 wrote:
May 16th, 2019, 8:42 am
I think Lindsay is right, for 100m you should rate at about 50. When I do 100m my stroke is much shorter than normal, the angle at my knees is about 90 degrees or a bit more at the catch.
And I would recommend to be well warmed up and be cautious, testing the LP is very stressful for the whole body (especially lower back), I've read in many threads here that rowers got injured at 100m. I've tested my LP only once all out and had back pain for several days.
Thanks Martin - I had a little go today but then the rower began to really lift and move around so I think I'll not bother! But I'm going to keep working on fitness to attempt to get close to your 2k one of these days!
For LP and fast stuff I always put some weights on the front of my C2, otherwise I have the same problem as you.
All the best for your 2k, I won't be mad at you if you race faster than I did :wink:
Martin, 36, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09,7, 100m: 15,1, 1': 375m, 500m: 1:22,2
1k: 3:05 2k: 6:46, 5k: 18:21, 30': 8.023m, 10k: 37:41,
60': 15.661m, HM: 1:25:40
rowing since 2018-06, 2nd mil meters in Jul19

Dangerscouse
Half Marathon Poster
Posts: 2452
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 17th, 2019, 8:09 am

max_ratcliffe wrote:
May 17th, 2019, 3:25 am
Dangerscouse wrote:
May 17th, 2019, 2:40 am


What a difference 48 hours makes. I did this exact same session and had to rate up as it felt too hard and I really struggled. This morning it felt relatively good, not easy, but it was enjoyable.
What time is it over there? That's a pretty impressive workout, especially pre-breakfast(?).

I don't understand the randomness that sneaks into our workouts. You were ill, so that makes sense, but how I feel on the ergo seems to vary lots from session to session. Having the pace displayed front and centre is a mixed blessing.


Dangerscouse wrote:
May 17th, 2019, 2:40 am
Good session Max. With confidence you will be able to go a bit faster. I'd start at 2:10, and neg split from then on, if you managed a sprint at the end. It's a long time but keep an eye on when you feel the pain and the plateaus. There will be definite points that feel differently and they will really help in improving your progress as you feel the boost as you burst through when you usually start to struggle.

Thanks for the encouraging words. 2.10 for 60min would be tough for me. It's not out of reach, but psychologically, it'd be a lot harder. I suppose that's the point, though - training the mind as well as the body.

Like the alias, btw. The wife's from Walton, but you can't tell these days.
Thanks Max. I almost always do a first thing in the morning session, it just suits me better to get it out of the way. A strong coffee and banana are always sufficient for me to do up to two hours on the erg.

Over time the randomness smooths out as your Central Nervous System adapts to the stresses of rowing it's not as much of a shock to the system, but there are always bad days, and sometimes weeks.

Belief and tolerance of being uncomfortable are a big part of the longer distances. Once you identify the difference between weak resolve and actually doing too much you can start increasing the pace.

We have all felt 'there's no way I can continue at this pace' and a few minutes later it suddenly improves as your mind accepts it and let's you get on with it. On the other hand we have all also had to stop as we have been going too fast! It's a very fine line but gets a bit easier with experience.

Walton! I played basketball in Walton quite a lot when I was younger. Where do you live now?
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

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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » May 17th, 2019, 8:59 am

Dangerscouse wrote:
May 17th, 2019, 8:09 am


We have all felt 'there's no way I can continue at this pace' and a few minutes later it suddenly improves as your mind accepts it and let's you get on with it.
Indeed!!!!

I hate it when i hit these hurdles when i'm going some on the rower, but they are what they are. But it gives good satisfaction when i get through it and settle.
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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Posts: 543
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » May 17th, 2019, 11:42 am

mitchel674 wrote:
May 16th, 2019, 4:36 pm
KeithT wrote:
May 16th, 2019, 2:39 pm
mitchel674 wrote:
May 16th, 2019, 2:12 pm
I've never been one to do much interval training. Usually I just get on and do steady state rows 30-60 minutes. Yesterday decided to try a 2000m, 1000m, 800m, 600m, 400m, 200m with 1.5 minutes rest. This made the 5k total pretty interesting. Started the 2k at 2:08 and then challenged myself to take 2 seconds off each subsequent interval pace.

It was a hard workout for me, but one I should do more often if I want to get faster.
Intervals can be very useful but the point of them is to go faster (some times quite a bit so) than the overall time for that distance. So, how does this relate to your 5K time in general or 2K times?
I'm a slow rower. My PB 2k time is 7:54. My PB 5k time is 21:18. Most of my workouts are long SS rows of 10k or more at 2:17
OK, so your workout pace was about 4 seconds faster than PB pace for same distance - with only 1:30 rest that sounds about right. The key is next time to go a little quicker and just keep lowering.
51 yo, 6'3" 207#
PBs (all since turning 50):
1 min - 373m, 500m - 1:23.2, 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

KeithT
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Posts: 543
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » May 17th, 2019, 11:46 am

Dangerscouse wrote:
May 17th, 2019, 2:40 am
[url=https://postimg.cc/D45Vkk0g]Image[/url]

What a difference 48 hours makes. I did this exact same session and had to rate up as it felt too hard and I really struggled. This morning it felt relatively good, not easy, but it was enjoyable.

I didn't need it rate up and I managed to finish on a 1:43 r24 for the last circa 150m. Maybe it was just a bad few days? Hopefully back on track again.

Good one Stu - glad to see we are both getting back to "normal".
51 yo, 6'3" 207#
PBs (all since turning 50):
1 min - 373m, 500m - 1:23.2, 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

Dangerscouse
Half Marathon Poster
Posts: 2452
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 17th, 2019, 2:15 pm

KeithT wrote:
May 17th, 2019, 11:46 am

Good one Stu - glad to see we are both getting back to "normal".
Thanks bud. We're not allowed to be down for too long :wink:
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

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