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.
tennstrike
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Post by tennstrike » July 25th, 2006, 2:21 pm

Ben Rea wrote:25mins @ 153 watts @ 19 s/m

actual: 25mins @ 153.1 watts @ 20 s/m
Hello Ben:

I'm not used to working in watts, but I translate your row to roughly a 2:11.5 pace and 5,703 meters covered. If you were looking to do a Wolverine Plan L3 workout, it would be at 85% to 90% of your 2K pace. I have your 2K pace at 1:57, rounded up. 85% would be 2:17.6. 90% would be 2:10.0. So your pace is in line with a Level 3 workout. It's just not quite the volume I think you should be doing at that pace/watts.

Even if you backed off to a 2:15 (142 watts) I think you would be better off at 40 to 50 minutes. But as you will remember, I had earlier suggested the 10K. Maybe you could start with 2 - 20 minute sessions at 145 watts and gradually work your way up.

Also, you're working really hard at 19 spm. I have that as 12 meters per stroke! To get to 10 meters per stroke, you'd be pulling 22 to 23 spm. Looked at that way, that's a tough workout you're doing, IMHO.

Anyway, good luck and keep rowing.

Jeff
6'1" 192lb 60
500 1:38.7 | 1K 3:29.2 | 2K 7:16.9 | 5K 19:14.0 | 6K 23:12.3 | 10K 39:40.5 | Started rowing June05

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Heaviestuser
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Post by Heaviestuser » July 25th, 2006, 3:04 pm

Been rowing 2 K. :wink:

And another 2 K later in the evening.

George, I do not understand how you can row such fast splits with only 26 spm. :roll:
We have a young guy at the gym who can row at 46 spm.
Last edited by Heaviestuser on July 25th, 2006, 4:54 pm, edited 1 time in total.
Heaviestuser

Easy does it
---------------
1:43:0 500M
3:39:9 1K
7:40:9 2 K
20:11:2 5 K
25:30:9 6 K
44:04:7 10 K
1:39:3 HM

Lifetime 4,163,758 meters

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Carl Henrik
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Post by Carl Henrik » July 25th, 2006, 3:46 pm

Really hot and humid today, 30 degrees Celsius in the shade. Started off a 5.5k run in the sun in these conditions with 3:12 on the first, quite hilly, k, which was a bit fast, and then settled for a 3:44 pace for the rest. 3:38 average and I'm now close to my potential speed with just 2 runs per week I think. It was the 6th run so far this season and a 14s/k improvement since last time, but HR also creaped (down maybe?) to 180/200 at the end.

At least I'm good for a 17 something 5k now, but would like it to be 16 something, since that would mean a something sub 35 10k. Something, something, something. :? :o
Carl Henrik
M27lwt, 181cm
1:13@lowpull, 15.6@100m, 48.9@300m, (1:24.4)/(1:24.5)@500m, 6:35@2k, 36:27.2@10k, 16151m@60min

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GeorgeD
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Post by GeorgeD » July 25th, 2006, 5:43 pm

Heaviestuser wrote:Been rowing 2 K. :wink:

And another 2 K later in the evening.

George, I do not understand how you can row such fast splits with only 26 spm. :roll:
We have a young guy at the gym who can row at 46 spm.
Not fit enough or fast enough to row at a higher spm :D - yet :!:

George

ps being about 1.96m and 105kg undoubtable helps :?
48MHW

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Heaviestuser
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Post by Heaviestuser » July 26th, 2006, 5:38 am

Thanx for the explanation.
I think the weight and length does it.

When I am comparing my PB's with other Dutchmen, I often see that they are much taller and heavier than me.
But heavyweight is heavyweight (>75 kg).

I am not a real heavyweight type of person. Just got heavy bones :wink: and too much fat.
When I was well trained after a stay in the mountains I weighted 64 kg.
Now 85 kg.

So I 've no option but to row fast.
Heaviestuser

Easy does it
---------------
1:43:0 500M
3:39:9 1K
7:40:9 2 K
20:11:2 5 K
25:30:9 6 K
44:04:7 10 K
1:39:3 HM

Lifetime 4,163,758 meters

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johnlvs2run
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Post by johnlvs2run » July 26th, 2006, 2:26 pm

10 minutes rowing

70 minutes running, twice up the long hill and then back
74 5'8 155
my training log

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Carl Henrik
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Post by Carl Henrik » July 26th, 2006, 5:24 pm

12k lwt 4-, 8 x (2min @ 2k pace, 1min rest with turning the boat). average rate 34.5 spm
comment: ouch :!: :?
Carl Henrik
M27lwt, 181cm
1:13@lowpull, 15.6@100m, 48.9@300m, (1:24.4)/(1:24.5)@500m, 6:35@2k, 36:27.2@10k, 16151m@60min

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mpukita
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Post by mpukita » July 26th, 2006, 6:29 pm

Heaviestuser wrote:Thanx for the explanation.
I think the weight and length does it.

When I am comparing my PB's with other Dutchmen, I often see that they are much taller and heavier than me.
But heavyweight is heavyweight (>75 kg).

I am not a real heavyweight type of person. Just got heavy bones :wink: and too much fat.
When I was well trained after a stay in the mountains I weighted 64 kg.
Now 85 kg.

So I 've no option but to row fast.
No way, lose the 10 kilos! If you were once 64kg, you could get back to 75kg with some work and some disciplined nutrition, yes? And it would not be overreaching.

Then, your times would be worth more!

:D
Mark Pukita
48 / 5'7" or 1.70 m / 165 lbs. or 75 kg
1:38.3 (500m) 07NOV05// 3:35.2 (1K) 05NOV06// 07:10.7 (2K LW) 25FEB07// 20:16.0 (5K) 20OCT05// 23:54.1 (6K) 20DEC06// 7,285 (30min) 27NOV05// 41:15.7 (10K) 19NOV05// 14,058 (60min) 29NOV05

tennstrike
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Post by tennstrike » July 26th, 2006, 7:55 pm

1K @ 1:49.7
1K @ 1:49.5
1K @ 1:48.0
1K @ 1:47.3
6'1" 192lb 60
500 1:38.7 | 1K 3:29.2 | 2K 7:16.9 | 5K 19:14.0 | 6K 23:12.3 | 10K 39:40.5 | Started rowing June05

yehster
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Post by yehster » July 26th, 2006, 9:36 pm

mpukita wrote:
No way, lose the 10 kilos! If you were once 64kg, you could get back to 75kg with some work and some disciplined nutrition, yes? And it would not be overreaching.

Then, your times would be worth more!

:D
Yeah I agree with that plan. I'm currently 81Kg. (Down from 85 a couple of weeks ago).

jjpisano
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Post by jjpisano » July 27th, 2006, 10:08 am

35 minutes with 10 minute warmup then 228w @ 21 s/m (7 minutes on, 1 off, 6 on, 1 off, 5 on, 1 off, 4 on).

Off means active rest - like sliding up and down barely pulling, recovering my breath etc.

I believe 228w is around a 1:55/1:56 per 500m pace.
Jim SWCSPI Pisano

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RowtheRockies
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Post by RowtheRockies » July 27th, 2006, 3:30 pm

34’ r20 2:00.5 200W Avg HR 150
40 YO 6'1" 180 lbs. Rowing at 7,000 Ft.
SB's
[img]http://www.c2ctc.com/sigs/img1213378765.png[/img]

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Carl Henrik
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Post by Carl Henrik » July 27th, 2006, 4:32 pm

20min @ 10watt eating cookies, 1 CPM (Cookies Per Minute)

rest day :lol:
Carl Henrik
M27lwt, 181cm
1:13@lowpull, 15.6@100m, 48.9@300m, (1:24.4)/(1:24.5)@500m, 6:35@2k, 36:27.2@10k, 16151m@60min

jbell
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Post by jbell » July 27th, 2006, 8:16 pm

1st hour of the summer!!
20min: 2'/2' @ 20/22 avg 2:00.5
20min: 4'/3'/2'/1'/ @ 18/20/22/24 avg 2:04.5 (tough)
20min: 40sec @ 32spm, 20sec rest avg 1:55.6
It was a really good workout.
PB's:
500: 1:39
2k: 6:43.3
6k: 21:44.1

TomR
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Post by TomR » July 27th, 2006, 9:27 pm

10k at 2.11 (156 w). Plan was to do an hour, but I melted part way thru.

Tom

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