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.
lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » October 23rd, 2019, 5:24 am

wed PM
2k @2:08
1500m @1:54
4x 100m/1'r @1:27
Lindsay
69yo 93kg
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

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » October 23rd, 2019, 7:48 am

MartinSH4321 wrote:
October 23rd, 2019, 4:56 am
Dangerscouse wrote:
October 23rd, 2019, 3:30 am
I started off with the hope of a 8 x 500m 2r as my lower back was a lot better after Pilates on Monday but after four reps it started to tighten up so I bailed out. All of them were r33 and averaged 1:37.4.

I then decided with one min rest to do a strapless 5k, which was intended to be 1:56/7 pace, but I got carried away and I was pulling 1:47 @ r21 for the last 100m

Image

For some reason I'm finding lower rates a lot easier than usual and higher rates a bit of a struggle compared to normal. I'm not sure what to make of it, and if it's good or not. I assume it is as lower rates have always been my Achilles heel.
Good pace for the 500m, bad you had to bail out, lower back problems are so annoying. Wasn't the 5k pretty demanding for your lower back too at this low rating?
You did a lot of rate restricted training so I would estimate it's just an adaption to that, hard to say if good or not, but propably good for longer stuff when you can row the same pace at lower rating?!
I have no idea why, as low rates used to be bad for my back, but it didn't bother me at all this morning and even helped loosen it up. As soon as I started it felt better and my pace kept dropping with no twinges

I think I was concentrating on each stroke and preparing my core each time whereas the 500s were going at r33 so I was possibly losing some technique as I progressed. I generally don't rate over 30/31 and it doesn't sound much difference but I wonder if it was just a bit too uncontrolled this morning.
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,461m HM= 1:16.47; FM= 2:44:04; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » October 23rd, 2019, 8:04 am

Now at the tail end of a 13 day cold/flu... decided to battle it over the last 5 days with some uptempo workouts.

Friday - low rate 2K
2000m / 7:53.1 / 1:58.2 / DF 148 / SR 20 / SPI 10.6

Monday - My first serious attempt at a "rate ladder"
7 x 750m/1:00r / 5250m / 20:43.2 / 1:58.4 / DF 115 / SPI 9.59
SR: 20, 22, 24, 26, 24, 22, 20
Pace: 2:01.4, 1:59.1, 1:57, 1:55, 1:57, 1:59, 2:00.1


Tuesday - 3K with a target of 1:57.5 @ SPI 9.0 or higher
3000m / 11:31.4 / 1:55.2 / DF 135 / SR 23 / SPI 9.95
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » October 23rd, 2019, 8:26 am

I think it's important to post our failures as well as our successes, so here goes:

I must have broken a record of sorts today.

Plan was a 12k steady. Body just didn't feel like it, so HD'd and tried something else, but turned out the body didn't fancy that either. HD2.

Thought perhaps I should rank a sprint at long last. Tried 1:38 for 500m, but couldn't get close to hanging on to that - HD3.
Perhaps 1min on the SkiErg, trying to get over 300m? Nope - HD (or, I suppose, HU).
Had another crack at 500m, this time at 1:42. I nearly made it, but, yes indeed ladies and gentlemen... HD number 5!

Should have bailed after the first HD, but I wanted to leave on a high. Not sure that quite worked out as I'd have liked! :roll:

The least remembered about today, the better!
50 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=298m; 500m=1:42.4; 1k=TBC; 2k=7:43.8; 5k=20:34.8; 6k=TBC; 30'=TBC; 10k=42:50; 60'=TBC; HM=NGTFH

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » October 23rd, 2019, 8:50 am

max_ratcliffe wrote:
October 23rd, 2019, 8:26 am
I think it's important to post our failures as well as our successes, so here goes:

I must have broken a record of sorts today.

Plan was a 12k steady. Body just didn't feel like it, so HD'd and tried something else, but turned out the body didn't fancy that either. HD2.

Thought perhaps I should rank a sprint at long last. Tried 1:38 for 500m, but couldn't get close to hanging on to that - HD3.
Perhaps 1min on the SkiErg, trying to get over 300m? Nope - HD (or, I suppose, HU).
Had another crack at 500m, this time at 1:42. I nearly made it, but, yes indeed ladies and gentlemen... HD number 5!

Should have bailed after the first HD, but I wanted to leave on a high. Not sure that quite worked out as I'd have liked! :roll:

The least remembered about today, the better!
We all have days where nothing works like planned, but 5 HD is really special :D
Don't overrate it, sh*t happens, next training will be better!
And thanks for sharing this, next time I have a shi*ty training I'll hopefully remember your posting and think "It could have been worse" :wink:
1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 176
LP: 1:06 100m: 14.0 1': 387m 500m: 1:21.4
1k: 3:05 2k: 6:43 5k: 17:53 30': 8237m 30R20: 8088m 10k: 36:39
60': 16087m, HM: 1:19:42

philjoakley
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Re: What Training Have You Done Today?

Post by philjoakley » October 23rd, 2019, 8:51 am

winniewinser wrote:
October 22nd, 2019, 4:35 pm
Interval row session after work....should have been 8x500m/2'R but only just managed 7 :roll: . Target was 1:44/45 (2km-4') but I dug myself a hole on the first interval with some ego pacing and paid the price later on. Nearly didn't start the 7th but found something and ended that one feeling rather sick .

Equal measures of satisfaction for the 7 I did manage and dissapointment at the lack of an 8th....I will repeat this.

1:43.4@30
1:42.7@30
1:42.7@30
1:42.5@30
1:42.2@31
1:42.0@32
1:43.0@32
Avg 1:42.6@30

Avg HR 145, Max 176

I have to improve my pacing to start on a more achievable level for the entire series of intervals. Also need to improve my fitness as I was spent by the last one :oops:
That's a really good session Alex. Don't worry about not doing an 8th one. Sometimes you have to push yourself to find out what you can do and you made a decent improvement in speed here. Good stuff.
Age: 48 Height: 6ft 4 ins: HWT PB: 1000:3:19.1 2000:6:55.9 5000: 17:58.6 30mins: 8016m Started rowing in June 2019

philjoakley
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Re: What Training Have You Done Today?

Post by philjoakley » October 23rd, 2019, 8:53 am

4 x 6 minutes/4 mins rest

1651m @ 1.49.0
1664m @ 1.48.1
1674m @ 1.47.5
1689m @ 1.46.5

Pretty pleased with this. Felt good.
Age: 48 Height: 6ft 4 ins: HWT PB: 1000:3:19.1 2000:6:55.9 5000: 17:58.6 30mins: 8016m Started rowing in June 2019

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » October 23rd, 2019, 9:02 am

philjoakley wrote:
October 23rd, 2019, 8:53 am
4 x 6 minutes/4 mins rest

1651m @ 1.49.0
1664m @ 1.48.1
1674m @ 1.47.5
1689m @ 1.46.5

Pretty pleased with this. Felt good.
Very good Phil, esp. the last one looks very hard!
1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 176
LP: 1:06 100m: 14.0 1': 387m 500m: 1:21.4
1k: 3:05 2k: 6:43 5k: 17:53 30': 8237m 30R20: 8088m 10k: 36:39
60': 16087m, HM: 1:19:42

philjoakley
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Posts: 242
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Re: What Training Have You Done Today?

Post by philjoakley » October 23rd, 2019, 9:32 am

MartinSH4321 wrote:
October 23rd, 2019, 9:02 am
philjoakley wrote:
October 23rd, 2019, 8:53 am
4 x 6 minutes/4 mins rest

1651m @ 1.49.0
1664m @ 1.48.1
1674m @ 1.47.5
1689m @ 1.46.5

Pretty pleased with this. Felt good.
Very good Phil, esp. the last one looks very hard!
Thanks Martin. Last one was very tough but was pleased that I could still push through it. Good 2k training.
Age: 48 Height: 6ft 4 ins: HWT PB: 1000:3:19.1 2000:6:55.9 5000: 17:58.6 30mins: 8016m Started rowing in June 2019

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » October 23rd, 2019, 9:38 am

philjoakley wrote:
October 23rd, 2019, 8:51 am
That's a really good session Alex. Don't worry about not doing an 8th one. Sometimes you have to push yourself to find out what you can do and you made a decent improvement in speed here. Good stuff.
Thx Phil
philjoakley wrote:
October 23rd, 2019, 8:53 am
4 x 6 minutes/4 mins rest

1651m @ 1.49.0
1664m @ 1.48.1
1674m @ 1.47.5
1689m @ 1.46.5

Pretty pleased with this. Felt good.
Those are pretty splendid figures too. I'm down for 4x1500m later this week but will be more in the 1:48-1:50 target area. Slightly more bearable than 3x2000m....just!
Alex, LWTM, 6'2" 49yo, 100m 17.7, 1min 340m, 500m 1:31.9, 1km 3:16.3, 4min 1212m, 2km 6:50.2, 5km 17:59.8, 6km 22:03.6, 30' 7958m, 10km 38:18.6, 60' 15,286m, HM 1:24:08.5, FM 3:08:12.8

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » October 23rd, 2019, 9:45 am

max_ratcliffe wrote:
October 23rd, 2019, 8:26 am
I think it's important to post our failures as well as our successes, so here goes:

I must have broken a record of sorts today.

Plan was a 12k steady. Body just didn't feel like it, so HD'd and tried something else, but turned out the body didn't fancy that either. HD2.

Thought perhaps I should rank a sprint at long last. Tried 1:38 for 500m, but couldn't get close to hanging on to that - HD3.
Perhaps 1min on the SkiErg, trying to get over 300m? Nope - HD (or, I suppose, HU).
Had another crack at 500m, this time at 1:42. I nearly made it, but, yes indeed ladies and gentlemen... HD number 5!

Should have bailed after the first HD, but I wanted to leave on a high. Not sure that quite worked out as I'd have liked! :roll:

The least remembered about today, the better!
Tough session Max.....always another day and at least you didn't just jack it in totally after the first HD.

As you say learning from days like these is going to more important for future efforts. I have recently seen plenty of the "big fellas" on Insta failing to complete intervals and bailing so it happens to everyone at some time.

I often get to the end of a difficult or physically draining interval session and wonder why I am punishing myself doing this. It's supposed to be fun by my competitive nature makes me want to be the best I can. I am now starting to think that best will only come with further lifestyle changes and an extra 10kg min :?
Alex, LWTM, 6'2" 49yo, 100m 17.7, 1min 340m, 500m 1:31.9, 1km 3:16.3, 4min 1212m, 2km 6:50.2, 5km 17:59.8, 6km 22:03.6, 30' 7958m, 10km 38:18.6, 60' 15,286m, HM 1:24:08.5, FM 3:08:12.8

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » October 23rd, 2019, 10:19 am

max_ratcliffe wrote:
October 23rd, 2019, 8:26 am
I think it's important to post our failures as well as our successes, so here goes:

I must have broken a record of sorts today.

Plan was a 12k steady. Body just didn't feel like it, so HD'd and tried something else, but turned out the body didn't fancy that either. HD2.

Thought perhaps I should rank a sprint at long last. Tried 1:38 for 500m, but couldn't get close to hanging on to that - HD3.
Perhaps 1min on the SkiErg, trying to get over 300m? Nope - HD (or, I suppose, HU).
Had another crack at 500m, this time at 1:42. I nearly made it, but, yes indeed ladies and gentlemen... HD number 5!

Should have bailed after the first HD, but I wanted to leave on a high. Not sure that quite worked out as I'd have liked! :roll:

The least remembered about today, the better!
Hahahaha, it is important to post the good and the bad, but this is another level. Having said that I'm sure we all could have had days like this, but we have just given up a lot earlier. Trying five times is great perseverance of nothing else!

If I failed at steady state, I would 99% of the time not try anything else as this is a good barometer for how you feel, due to the relative ease of the effort, unless it was just pure boredom that took hold?
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,461m HM= 1:16.47; FM= 2:44:04; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

mightymayesy
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Re: What Training Have You Done Today?

Post by mightymayesy » October 23rd, 2019, 10:40 am

[/quote]

Congrats!

6'7" :shock: .....giant :wink:
[/quote]

The tallest and slowest on here :)
35. 6'7". Starting weight: 125kg. Current weight: 121.7kg. | 3.3kg down via rowing since 15/10/2019.
2,000m PB: 9m35.6s | 5,000m PB: 21m30.9s

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » October 23rd, 2019, 11:15 am

Dangerscouse wrote:
October 23rd, 2019, 10:19 am
max_ratcliffe wrote:
October 23rd, 2019, 8:26 am
I think it's important to post our failures as well as our successes, so here goes:

I must have broken a record of sorts today.

Plan was a 12k steady. Body just didn't feel like it, so HD'd and tried something else, but turned out the body didn't fancy that either. HD2.

Thought perhaps I should rank a sprint at long last. Tried 1:38 for 500m, but couldn't get close to hanging on to that - HD3.
Perhaps 1min on the SkiErg, trying to get over 300m? Nope - HD (or, I suppose, HU).
Had another crack at 500m, this time at 1:42. I nearly made it, but, yes indeed ladies and gentlemen... HD number 5!

Should have bailed after the first HD, but I wanted to leave on a high. Not sure that quite worked out as I'd have liked! :roll:

The least remembered about today, the better!
Hahahaha, it is important to post the good and the bad, but this is another level. Having said that I'm sure we all could have had days like this, but we have just given up a lot earlier. Trying five times is great perseverance of nothing else!

If I failed at steady state, I would 99% of the time not try anything else as this is a good barometer for how you feel, due to the relative ease of the effort, unless it was just pure boredom that took hold?
Agree with Stu - multiple HDs were just because you already spent energy and it wasn't the day to test stuff. Just move on and forget it.
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 376m, 500m - 1:21.9, 1K - 2:59.4, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:47:46

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » October 23rd, 2019, 11:21 am

Dangerscouse wrote:
October 23rd, 2019, 7:48 am
MartinSH4321 wrote:
October 23rd, 2019, 4:56 am
Dangerscouse wrote:
October 23rd, 2019, 3:30 am
I started off with the hope of a 8 x 500m 2r as my lower back was a lot better after Pilates on Monday but after four reps it started to tighten up so I bailed out. All of them were r33 and averaged 1:37.4.

I then decided with one min rest to do a strapless 5k, which was intended to be 1:56/7 pace, but I got carried away and I was pulling 1:47 @ r21 for the last 100m

Image

For some reason I'm finding lower rates a lot easier than usual and higher rates a bit of a struggle compared to normal. I'm not sure what to make of it, and if it's good or not. I assume it is as lower rates have always been my Achilles heel.
Good pace for the 500m, bad you had to bail out, lower back problems are so annoying. Wasn't the 5k pretty demanding for your lower back too at this low rating?
You did a lot of rate restricted training so I would estimate it's just an adaption to that, hard to say if good or not, but propably good for longer stuff when you can row the same pace at lower rating?!
I have no idea why, as low rates used to be bad for my back, but it didn't bother me at all this morning and even helped loosen it up. As soon as I started it felt better and my pace kept dropping with no twinges

I think I was concentrating on each stroke and preparing my core each time whereas the 500s were going at r33 so I was possibly losing some technique as I progressed. I generally don't rate over 30/31 and it doesn't sound much difference but I wonder if it was just a bit too uncontrolled this morning.
I am not sure what to make of the rate issues either. I have always thought you were just better with the high rate and low rate was a struggle which is different than me. So, for that to get turned around some seems odd. Would be interesting to see if you did a TT for a longer distance would you fall back to higher rating or use a lower rate. Maybe its a perception thing and you are getting better with lower rates so the higher rates just seem like more energy?
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 376m, 500m - 1:21.9, 1K - 2:59.4, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:47:46

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