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.
User avatar
johnlvs2run
Half Marathon Poster
Posts: 3808
Joined: March 16th, 2006, 1:13 pm
Location: California Central Coast
Contact:

Post by johnlvs2run » August 4th, 2006, 3:13 pm

10 minutes rowing with drag factor 65

51:08 running to the top of the canyon and back

8x 30s on levee
74 5'8 155
my training log

User avatar
GeorgeD
2k Poster
Posts: 219
Joined: March 16th, 2006, 11:09 pm
Location: Auckland, New Zealand

Post by GeorgeD » August 4th, 2006, 4:02 pm

TomR wrote:George--

Nice 500. How high did you get the rate?

Tom
Tom the highest rate split (100m) was 41 on the second to last and only 36 on the last as I tied up.

George

ps the bungee on the machines at the gym are not great and there was a fair bit of flapping at those rates :(
48MHW

TomR
6k Poster
Posts: 775
Joined: March 16th, 2006, 10:48 am

Post by TomR » August 4th, 2006, 4:25 pm

George--

I did my recent 500 at about 37/38 (36 for the final 100, like you), and the erg jigged and the chain flapped. I don't think a limp bungee was the cause.

Tom

jbell
2k Poster
Posts: 203
Joined: March 20th, 2006, 12:29 am

Post by jbell » August 4th, 2006, 8:17 pm

4x 10min
1st 2 x 10 @ 4/3/2/1 @ 20/22/24/26
2nd 2 x 10 @ 4/3/2/1 @ 22/24/26/28
1st 1:57.7
2nd 1:58.3
3rd 1:58.6
4th 1:58.6
Was supposed to be 6 x 10min, but my buddy's back hurt, so we had to stop. He said his upper back hurt (how is that possible while your rowing). Anyways, after that we did 3 x 15 reps on a couple machines and called it a day.
PB's:
500: 1:39
2k: 6:43.3
6k: 21:44.1

User avatar
Carl Henrik
1k Poster
Posts: 155
Joined: March 16th, 2006, 5:53 pm

Post by Carl Henrik » August 5th, 2006, 12:16 pm

10k 1x, 3x1k @2k pace 4min rests.

3:49
3:58
3:58

The first one was ok, third one was bad, until i shaped up the last 30 strokes.
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

User avatar
johnlvs2run
Half Marathon Poster
Posts: 3808
Joined: March 16th, 2006, 1:13 pm
Location: California Central Coast
Contact:

Post by johnlvs2run » August 5th, 2006, 2:39 pm

10 minutes of 30/30s relaxed rowing to warm up, 2:24 pace overall, df 65

56:56 running to the top of the canyon and back

I was planning to run easier today but clicked by the 3rd marker within 7 seconds of yesterday. So I ran to 15 minutes then alternated 30s running with 30s walking to the top of the hill, turned around and ran down the hill, then ran 30/30s the rest of the way back. This was all quite steady so I was expecting the time to be around 60 minutes but it turned out to be faster.
74 5'8 155
my training log

User avatar
GeorgeD
2k Poster
Posts: 219
Joined: March 16th, 2006, 11:09 pm
Location: Auckland, New Zealand

Post by GeorgeD » August 5th, 2006, 9:41 pm

The week ahead looks like another one that might be disruptive to training so I want to do something with a bit of structure in the time available and settled on 8 x 500 / 3:30 rest. My current 2k is about 1:42.9 pace but was not brave enough to start there

1:44.4 / 27
1:43.7 / 26
1:42.8 / 27 (2k pace)
1:41.7 / 27
1:40.7 / 27
1:39.9 / 28
1:38.5 / 29
1:36.0 / 30

Avg was 1:40.9 and did 4041m of active rest in the breaks.

Quite happy with this so have somewhere to benchmark off.

George
48MHW

User avatar
Carl Henrik
1k Poster
Posts: 155
Joined: March 16th, 2006, 5:53 pm

Post by Carl Henrik » August 6th, 2006, 5:22 am

11k 2-, 4 x 5 min
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

User avatar
Heaviestuser
500m Poster
Posts: 99
Joined: June 29th, 2006, 3:47 am
Location: The Netherlands
Contact:

Post by Heaviestuser » August 6th, 2006, 7:37 am

Been rowing 2 K.
Data:
8:04:6; 2:01:1 AVG split; 196,9 Watt AVG split; 131 Kcal; DF 150
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

User avatar
RowtheRockies
6k Poster
Posts: 853
Joined: March 22nd, 2006, 3:21 pm
Location: Colorado

Post by RowtheRockies » August 7th, 2006, 2:27 pm

Picked up some kind of bug a week ago that sapped my energy. Today was the first day I felt like I am close to 100%. The last two rows ended with a "handle down." My HR's when I quit each session were about 10bpm higher than usual.

Today's workout:

37’ r20 2:00.4 200W Avg HR 147
40 YO 6'1" 180 lbs. Rowing at 7,000 Ft.
SB's
[img]http://www.c2ctc.com/sigs/img1213378765.png[/img]

jjpisano
1k Poster
Posts: 172
Joined: March 20th, 2006, 11:12 am
Location: Ligonier PA

Post by jjpisano » August 7th, 2006, 2:32 pm

It was warm and humid in my basement this AM so I resolved to do intervals with short rests.

My planned workout was:
30 minutes with 10 minute warmup then 228w @ 21 s/m (1:55/6 pace) 7minutes on, 1 minute off, 6 on, 1 off, 5 on.

walk away for 5 minutes and get a drink of water then resume for

23 minutes with 10 minute paddle and 4 on, 1 off, 3 on, 1 off, 2 on, 1 off, 1 on.

However, I realized I was cruising nicely at 7 minutes down so I changed the first set of work to 15 on, 1 off, 4 on.

The second batch of work I again realized I was cruising nicely so I changed it to 8 on, 1 off, 4 on.

I rarely if ever increase the workload in mid workout; but today I did. A very strange but satisfying sensation.
Jim SWCSPI Pisano

User avatar
Carl Henrik
1k Poster
Posts: 155
Joined: March 16th, 2006, 5:53 pm

Post by Carl Henrik » August 7th, 2006, 3:42 pm

10min @ 90 watts equivalent walking
Went for a stroll
B)
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
2k Poster
Posts: 203
Joined: March 20th, 2006, 12:29 am

Post by jbell » August 7th, 2006, 5:37 pm

30min 21spm avg
2:00.1
My buddy decided to have the coach watch his technique so I was on my own. It was a good workout. Afterwards, we talked about tryouts, and instead of just 6k's, he wants to make a 10k part of tryouts!! Not cool. I gotta start doing even longer stuff now.
PB's:
500: 1:39
2k: 6:43.3
6k: 21:44.1

User avatar
marathonoflife
Paddler
Posts: 47
Joined: July 28th, 2006, 9:43 pm
Location: Northern Ontario

Post by marathonoflife » August 7th, 2006, 7:36 pm

60 min on erg.

-minna

(don't know if it matters,
the YMCA erg. resistance is set to 173 for a setting of 10.
always use a setting of 10..
(learned here, that about 110+ resistance at a lower setting would
be better.. don't follow me
unless you want disaster to strike you)
Pain is my Zen.

"The mind is the athlete,
the body simply the means to performance."

"It is better to regret something you have done,
rather then regretting that you didn't try"-Hugo Lemayi

TabbRows
2k Poster
Posts: 456
Joined: March 18th, 2006, 4:35 pm
Location: Tallahassee, FL

Post by TabbRows » August 8th, 2006, 10:28 am

[quote]60 min on erg.

Minna, you're getting awesome.

Maybe someone with TA experience can opine on the proper setting for you.


ST


I got to the gym early, cranked out a 6K with alternating 60%/70% 1Ks, then did a strapless 1K cooldown, 2 sets on chins/dips and balance ball dumbbell presses and still had recovery time before pilates. My pilates D.I. must have been tired because I made it through all the excericses without having to stop halfway through a set. But my hips still ached after the last legs sets.

Post Reply