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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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » May 29th, 2018, 8:39 am

Gammmmo wrote:Back still sore from pushing hard with the legs on a hard 6K effort (1:50.5 average) earlier in the week. My back is alot stronger than in 2016 when I started erging again and got this exact problem before. In those days it took 10 days to recover from but now nowhere near as long and doesn't happen very often. Still biding my time so 10K@1:57.9 + 10mins core. Itching to clock a sub 22 min 6K... :)
Thinking of going from 2 weights sessions a week to 1 temporarily in an effort to do some good efforts on the erg. Hmmm......
6K@1:49.6 (TIME=21:56.1) :D
Paul, 48M, 5'11" 82kg (sprint PBs HWT), ex bike time trialler.
Deadlift=180kg, 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!

gb35
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Re: What Training Have You Done Today?

Post by gb35 » May 29th, 2018, 4:18 pm

Some easier UT1/2 stuff after the 4x2000/5:00r on Sunday:

Yesterday did 50r20 at 2:04.8
Today did 10km at 1:55.8, 23spm

Erik A
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Re: What Training Have You Done Today?

Post by Erik A » May 29th, 2018, 11:33 pm

ive been looking through the posts and log book entries i have done from when i started back in Dec 2017.
what a difference between then and now.
when i started off initially doing the BPP and then the interactive weight loss program my split times were up and down between 2:05 - 2:10.
now im consistently sitting between 1:57 and 2:00
and based on my last nights extensive research (lol :lol: ) my comfortable UT2 rate is 2:03-04 which really settled my breathing and HR down and felt like i could row for extended periods.
Thats a 5-10 sec improvement in only 4 months ish

Im feeling pretty pleased and not only for my improvement in split times but also the overall feeling better, weight loss and general improvement in fitness.
sometimes it feels like such an effort to get off the couch but looking at the improvement to date im glad i do.
also a big thanks to you all out there in the encouragement and advice you give to not only myself but all others. it is really appreciated.
Erik
56 yo from New Zealand
6'4 and 125kg

Erik A
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Re: What Training Have You Done Today?

Post by Erik A » May 30th, 2018, 4:21 am

Tonight's session
50 min
12536m
1:59.6
25spm
Was going for a consistent run tonight and I pretty much got it
This was my second ever 50 min session. The first back in Feb and I did 12073m so pretty close to a 500m improvement. Pretty happy with that
Erik
56 yo from New Zealand
6'4 and 125kg

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Anth_F
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Location: United Kingdom

Re: What Training Have You Done Today?

Post by Anth_F » May 30th, 2018, 10:10 am

Gammmmo wrote:
Gammmmo wrote:Back still sore from pushing hard with the legs on a hard 6K effort (1:50.5 average) earlier in the week. My back is alot stronger than in 2016 when I started erging again and got this exact problem before. In those days it took 10 days to recover from but now nowhere near as long and doesn't happen very often. Still biding my time so 10K@1:57.9 + 10mins core. Itching to clock a sub 22 min 6K... :)
Thinking of going from 2 weights sessions a week to 1 temporarily in an effort to do some good efforts on the erg. Hmmm......
6K@1:49.6 (TIME=21:56.1) :D
Well done, Paul. Thats a nice'un :wink:





Another steady 30min session for me!

2:08.5 - 7003m - df103 - r20

Fairly humid, so ended up in quite a sweat fest at the end :D
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

Dangerscouse
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Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 30th, 2018, 1:11 pm

Dreadfish wrote:ive been looking through the posts and log book entries i have done from when i started back in Dec 2017.
what a difference between then and now.
when i started off initially doing the BPP and then the interactive weight loss program my split times were up and down between 2:05 - 2:10.
now im consistently sitting between 1:57 and 2:00
and based on my last nights extensive research (lol :lol: ) my comfortable UT2 rate is 2:03-04 which really settled my breathing and HR down and felt like i could row for extended periods.
Thats a 5-10 sec improvement in only 4 months ish

Im feeling pretty pleased and not only for my improvement in split times but also the overall feeling better, weight loss and general improvement in fitness.
sometimes it feels like such an effort to get off the couch but looking at the improvement to date im glad i do.
also a big thanks to you all out there in the encouragement and advice you give to not only myself but all others. it is really appreciated.
You should feel more than 'pretty pleased' Erik. That's a great improvement in a fairly short time.
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= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

lindsayh
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Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » May 31st, 2018, 6:24 am

Wed PM
2x 2k @2:05
weights/stretches

Thursday PM
30x 1'/1'R => 7973m @1:52.8 (+2900m R)
df130 sr21 243w mhr153
sr pyramid - 18/20/22/24/22/20/18/20/22...……
first @2:00 then all between 1:56 and 1:49
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

_PBH_
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Location: Southern Utah

Re: What Training Have You Done Today?

Post by _PBH_ » May 31st, 2018, 10:32 am

Thursday AM
5x1k / 2'R @ 2:01.5
2:01.7
2:01.6
2:01.5
2:01.5
2:01.3

HR consistently staying below 180 on these "harder" rows. That's an improvement since January. I've also lost 14lbs. Starting to think this is working...


....although, I've developed a pain in the rear. Left side sitting bone area. I really feel it when moving back and forth on the rower. I'm feeling it now sitting at my desk. I keep shifting to the right cheek.
Brett | 43 | 6'0" | 168lbs
Image

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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » May 31st, 2018, 11:38 am

Hey gang... back to doing some weights after taking a few months of from doing them.... here is today's workout...

- 2K row to warmup @ 1:55.5
- 90 minutes, full body weight training session on machines (3 or 4 sets per muscle group)
- 6K row to finish up @ 2:02.1

feeling sore today
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
Image

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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » May 31st, 2018, 12:09 pm

lancecampeau wrote:Hey gang... back to doing some weights after taking a few months of from doing them.... here is today's workout...

- 2K row to warmup @ 1:55.5
- 90 minutes, full body weight training session on machines (3 or 4 sets per muscle group)
- 6K row to finish up @ 2:02.1

feeling sore today
Hi Lance. Be careful mixing up your weights and cardio. Don't think there's an issue with a short, easy-ish session on the ergo to warmup but obviously you don't want to precede or follow weights with a long session as it may compromise a session and cardio/weights send different signals. IF YOU CAN do cardio and weights on separate days. Ignore me if you know about this.... ;)
Paul, 48M, 5'11" 82kg (sprint PBs HWT), ex bike time trialler.
Deadlift=180kg, 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!

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lancecampeau
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Joined: July 23rd, 2017, 9:48 pm

Re: What Training Have You Done Today?

Post by lancecampeau » May 31st, 2018, 2:30 pm

Gammmmo wrote:
lancecampeau wrote:Hey gang... back to doing some weights after taking a few months of from doing them.... here is today's workout...

- 2K row to warmup @ 1:55.5
- 90 minutes, full body weight training session on machines (3 or 4 sets per muscle group)
- 6K row to finish up @ 2:02.1

feeling sore today
Hi Lance. Be careful mixing up your weights and cardio. Don't think there's an issue with a short, easy-ish session on the ergo to warmup but obviously you don't want to precede or follow weights with a long session as it may compromise a session and cardio/weights send different signals. IF YOU CAN do cardio and weights on separate days. Ignore me if you know about this.... ;)
I failed to mention that the DF for my closing 6K was over 200... slow and heavy... does that make a difference?
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
Image

lindsayh
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Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » June 1st, 2018, 6:07 am

Friday PM
45' => 11021m @2:02.4
df125 sr25 190w mhr153
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

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hobbit
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Re: What Training Have You Done Today?

Post by hobbit » June 1st, 2018, 2:00 pm

Gammmmo wrote:
lancecampeau wrote:Hey gang... back to doing some weights after taking a few months of from doing them.... here is today's workout...

- 2K row to warmup @ 1:55.5
- 90 minutes, full body weight training session on machines (3 or 4 sets per muscle group)
- 6K row to finish up @ 2:02.1

feeling sore today
Hi Lance. Be careful mixing up your weights and cardio. Don't think there's an issue with a short, easy-ish session on the ergo to warmup but obviously you don't want to precede or follow weights with a long session as it may compromise a session and cardio/weights send different signals. IF YOU CAN do cardio and weights on separate days. Ignore me if you know about this.... ;)
Interesting. I know nothing about all of this stuff... In the autumn, I plan to get serious and combine 3 weight sessions a week with the Pete Plan. I thought that I'd do the weights early Monday/Wednesday/Friday morning and a steady state row in the late afternoon. Is that a good way to organize things? What would be better?
M 65 163cm/5' 4" 57kg/126lb
2k 8:16 (2018) -- 5k 21:03 (2018) -- 30' 7038m (2018) -- 10k 43:19 (2018) -- 60' 13475m (2019) -- HM 1:34:04 (2019)

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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » June 1st, 2018, 2:31 pm

hobbit - other way round if i were you. what's your weights background? work out your key erging sessions (intervals?) and schedule things so u r fresh as possible. if u want to do weights 3 times a week dont goto failure all the time...think frequency/recovery and not intensity all the time.
Paul, 48M, 5'11" 82kg (sprint PBs HWT), ex bike time trialler.
Deadlift=180kg, 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!

harrythehamster
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Re: What Training Have You Done Today?

Post by harrythehamster » June 1st, 2018, 4:24 pm

Nothing today (another Freaky Friday, 4th consecutive Friday in Hospital. Something wrong with my brain in general and especially with my pituitary gland. Must've been some kind of volcanic (or vulvanic) eruption at some stage in my brain (numerous small lesions on both L/R side of the brain, 1 DVA, 2 small (some millimetres of size) cavernomas. Rathke's Cleft Cyst or adenoma in pituitary gland (probably need 3rd MRI to tell which one it is). MS (and borreliosis) was outruled after lumbar puncture (in January, got horrible headache & nausea after that). My sister (3 yrs younger) has MS (diagnosed 2 yrs ago).



Sessions after my previous post:

Image

Yesterday, instead of my usual hard 8K weekly session, I thought why not try full 10K. Goal 1. was sub39, goal 2: SPM preferably <24. Managed to achieve both. Ranked that, even it was not full effort and done with non-optimal SPM and is still about 01:30 slower than where I was last August.

Image

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