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.
G-dub
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Re: What Training Have You Done Today?

Post by G-dub » December 14th, 2017, 7:07 pm

8 x 5' 30"R @ r20 with the last 30" of each interval @ r30

Spent the last three days on the road. Sluggish session. Got a 70# kettle bell delivered though and that was fun to swing.
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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jackarabit
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Re: What Training Have You Done Today?

Post by jackarabit » December 14th, 2017, 8:02 pm

4x15'/2'R

1. 2:26.1
2. 2:24.7
3. 2:24.6
4. 2:22.1
There are two types of people in this world: Those who can extrapolate from incomplete data

M_73_5'-7"_156lb
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jbhop5857
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Re: What Training Have You Done Today?

Post by jbhop5857 » December 14th, 2017, 9:01 pm

@jackrabbit - Great job, that seems like it hurts...

David
Age: 40
6ft.
195lbs
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:07.1 - 2020
6K: 23:28 - 2015
10K: 36:57 - 2020
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15625 - 2020
FM: 2:58:19.3 -2020
50k 3:38:44 - 2020
100k 7:29:15 - 2020

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Anth_F
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Location: United Kingdom

Re: What Training Have You Done Today?

Post by Anth_F » December 14th, 2017, 10:20 pm

50mins Weights today. Felt good to get that done, my motivation for lifting has been lacking somewhat lately!

Not been on the erg for a few days... so i'm going to get in some good meters tomorrow with 45mins steady state :)
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/profile/1261966

atblsb
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Re: What Training Have You Done Today?

Post by atblsb » December 14th, 2017, 11:30 pm

Continuous 10,000 meters session. 1,500 meters at (2K pace +15 seconds) followed by 500 meters at 2K pace - repeat 5 times. 34:25.6 total time.

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jackarabit
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Re: What Training Have You Done Today?

Post by jackarabit » December 14th, 2017, 11:45 pm

jbhop5857 wrote:@jackrabbit - Great job, that seems like it hurts...

David
David, won't say it's not work but for me low to mid-UT1 pace (2k+22 to 18") so doable with a bit of sweat. I will admit that continuous distance beyond 6k is getting more difficult for me. Old age ain't for sissies!
There are two types of people in this world: Those who can extrapolate from incomplete data

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JerekKruger
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Re: What Training Have You Done Today?

Post by JerekKruger » December 15th, 2017, 4:41 am

atblsb wrote:Continuous 10,000 meters session. 1,500 meters at (2K pace +15 seconds) followed by 500 meters at 2K pace - repeat 5 times. 34:25.6 total time.
That's a pretty impressive 2k time :o
Tom | 33 | 6'6" | 93kg

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AnimalNige
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Re: What Training Have You Done Today?

Post by AnimalNige » December 15th, 2017, 6:09 am

5k at r20. Awful. Was gasping and emitting a loud "ugh!" at the end of each stroke towards the end. Couldn't say when I started that. Hope I didn't disturb the neighbours too much.

High force at low rates is my weakness. Will work on it. I have good aerobic capacity, so if I can increase the force, and then rate up, I should improve. What could go wrong? :lol:

Some abs and stretching. Front lever progressions are coming back to being recognisable as a starting point for progressions again :( Holding tucked for 15 seconds as opposed to being unable to keep my torso up at all.
56yo, 6'2" 77.5kg. Cyclist, rock climber and recently, erger.

Rod
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Re: What Training Have You Done Today?

Post by Rod » December 15th, 2017, 9:07 am

Half Marathon (21097m)

Time.................1:24.05.2
Average pace.......1:59.5
SPM..................34
DF.....................110

Happy enough but it shows that I've lost a lot of endurance during this recent period of 2k training and racing as I was much faster back in October when I last did one.

I hope to speed it up over the next few weeks though.

No arse problems....so confident I can push the pace on without feeling like I'm being stabbed in the you know what! :lol:

Thank you for the kind words after my PB at 30'r20spm on Wednesday OtwSL and Dangerscouse, they were very much appreciated as always.
62 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best recent rows 60 mins.....16011 metres. 30 mins.....8215 metres.

G-dub
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Re: What Training Have You Done Today?

Post by G-dub » December 15th, 2017, 10:22 am

Fun workout:
4 x 10' r20 2K+23' with the following after each for 4 rounds:
- 8 Goblet Squats 62#
- 15 KB Swings 70#
- 5 getups to 45 each side 25#
- 20 suit case marches in place each side 75#
- 15 ski poling rows with exercise band
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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mitchel674
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Re: What Training Have You Done Today?

Post by mitchel674 » December 15th, 2017, 10:29 am

jackarabit wrote:4x15'/2'R

1. 2:26.1
2. 2:24.7
3. 2:24.6
4. 2:22.1

Great session, Jack!
55yo male, 6ft, 154lbs

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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » December 15th, 2017, 12:43 pm

I'm only posting sessions now which I think stand out or people might think interesting, particularly the faster stuff as I don't think people are bothered about the training I consider as "fodder". :)

I wouldn't normally post this but today I did 10K@1:59.7 on the ergo THEN a 60min weights session (deadlifts,squats,bentrow,incline dumbell press,incline dumbell curl, triceps extensions/pushups, 80 close hand pushups)....just wanted to report that yesterday and today I've felt mentally quite negative but after having done the above sessions I feel like a different person. Such is the power of exercise!

Looking to buy a squat rack now as I think I've got the technique pretty dialled and am only using 40kg so the reps are so high there's probably not the right stimulus. Same with deadlift - I have very tentatively increased the weight and been fastidious about form so am at 75kg (15 reps+ with no failure) with those so it'll not be long before I need a stronger barbell as current one is rated to 100kg I think. One other thing - looking to buy a EZ-shaped (think that's it!) bar as getting a bit of jip in one of my elbows with some of the curls/rows with a straight one. My recent 10K@1:52.9 which is only 20s off my PB means my cardio is still there despite more emphasis on weights lately. I feel in order my weakest ergo PBs are (and therefore will probably be attacked first): HM, 30mins, 2K, 10K, 60mins, 5K. Frankly, I've never felt better...
Paul, 48M, 5'11" 83kg (sprint PBs HWT), ex bike time trialler.
Deadlift=185kg, LP=1:15, 100m=15.7s, 1min=350m Image
Targets: 355m+ 1min, 1:27(500m), 3:11(1K), bench 2 plates, squat 3 plates

Erg on!

VeloMark
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Re: What Training Have You Done Today?

Post by VeloMark » December 15th, 2017, 3:49 pm

Kind of a fascinating workout today, not in the numbers, but in an idea that came to me prior to starting.

Started with the Fletcher 2K race warm up for 1:47 pace (~4.6K, 19:45)

Then 8 x 500/3r, first two intervals strapless:

Time Meters Pace Watts Cal/Hr S/M
13:57.1 4,000m 1:44.6 305 1350 34 153
1:46.9 500m 1:46.9 287 1285 33 144
1:46.0 500m 1:46.0 294 1310 33 151
1:44.8 500m 1:44.8 304 1345 36 152
1:44.9 500m 1:44.9 303 1342 34 154
1:44.7 500m 1:44.7 305 1348 36 155
1:44.8 500m 1:44.8 304 1345 34 156
1:43.6 500m 1:43.6 315 1382 35 157
1:41.5 500m 1:41.5 335 1450 37 156
r1,173m

Back in the early 70s an adventurism doctor decide to experiment correcting a leg issue I had by surgically shortening my left leg. He over shot his goal and my left femur ended up about an inch shorter than my right. I've struggled this past 45 years trying to compensate in athletics, generally figuring out how to adapt, mostly.

Were it's been showing up on the erg is that at the catch my left knee is about an inch closer to my chest than my right knee. As my right is my dominant leg, it sets the limits on how deep I go in the catch. The result is that I've been over compressing my left leg, and experiencing knee pain.

This seems to have been causing my to reduce power to my left, putting more of the work on my right.

This morning I got the bright idea to adjust my foot rests from even, to the left being lower than the right. I experimented before my workout and found that using the left one hole down, and the right three holes down, my knees were much more symmetrical at the catch.

I had good numbers today, but not sure if I can attribute it to the revised foot position. I do know that I felt much more comfortable, no knee pain, better planted earlier in the drive, and that I no longer lifted my left heal at the catch.

Anyway, feeling positive that this is going to help my erging.
58, 6ft, 150 lb
2K 7:04.3, 5K 18:42.6

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jackarabit
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Re: What Training Have You Done Today?

Post by jackarabit » December 15th, 2017, 7:18 pm

Bits of AT.
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and another challenge:
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Last edited by jackarabit on December 15th, 2017, 8:36 pm, edited 2 times in total.
There are two types of people in this world: Those who can extrapolate from incomplete data

M_73_5'-7"_156lb
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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » December 15th, 2017, 8:09 pm

More aerobic work today with another "cardio pyramid"... well... more like a valley then a pyramid... Started hot, cooled down a bit in the middle then heated up again at the end...

- 3000m @ 1:55.4 (cold start) 11:32.4 / DF 190
- 12 min on the Elliptical (heart rate around 145)
- 12 min on the treadmill (heart rate around 122)
- 12 min on the Elliptical (heart rate around 152)
- 3000m @ 1:57.5 / 11:45.0 / DF 145
- 10 min treadmill cool down

Burned about 850 to 900 calories, good end to the week... I'm feeling refreshed, slight tightness in my right shoulder afterward... nothing a bath won't fix.

I think I'm now ready to take down my 10K PB of 39:39... Hoping to pull 39:10 or better.
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
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