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.
harrythehamster
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Location: Finland

Re: What Training Have You Done Today?

Post by harrythehamster » June 3rd, 2018, 4:42 pm

90' Sunday session with negative splits. Target avg pace 2:07.3 (~21200m), SPM preferably low (keeping spm<20 even during last 6' split), end HR max 160.

Image

Last sunday avg pace was 2:07.4 (21189m), SPM 17.8, avg HR 142, highest HR 157. 1600 strokes, SPI=9.52.
So pretty identical sessions (+30m/+8 strokes today), but today's felt a fair bit harder during last km's, first thought higher room temp made session harder today but even that was exactly same as last week.

lindsayh
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Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » June 4th, 2018, 4:01 am

Mon pm
2k @2:12
10x 3'/1'R @1:52.4
df128 sr28 246w mhr167
first @1:53.3 ->> last @1:49.0
1k @2:13
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

Erik A
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Re: What Training Have You Done Today?

Post by Erik A » June 4th, 2018, 4:06 am

Had a real struggle tonight getting off the couch but I did and while I nearly hd managed to stick with it till the end
40 mins
10082m
1:59.0
24spm
Erik
56 yo from New Zealand
6'4 and 125kg

gb35
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Re: What Training Have You Done Today?

Post by gb35 » June 4th, 2018, 6:41 pm

4x2000m/5:00r at 1:45.6, 27spm
7:02.3
7:03.4
7:03.2
7:02.1

Next week I'll try and go between 1:45.0-1:45.5, then the week after all under 1:45 (sub 7:00)

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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » June 4th, 2018, 11:13 pm

I've been having trouble with 60min pieces recently. I'm running into a lot of mind games at the 15 min mark and keep aborting at 20min.
Same thing keeps happening... hold a 2:00 pace for 15 mins, then my mind tells "your not going to hit 15K/60min tonight so why just give a good sprint for the next 5 mins instead and call it a night"... then I go to about 1:52 for 4 mins and down to 1:40 for the final minute... a good workout, but failing to hit my target... its happened 3 times this season now.

Tonight's numbers... 5137m / 20:05.1 / 1:57.3 / DF 130 / SR 26

Bummed.
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
Image

Erik A
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Re: What Training Have You Done Today?

Post by Erik A » June 5th, 2018, 12:10 am

dont listen to the voices. you can do it

i had the same thing last night... voices kept saying abort abort. i was like just 5 mins more... nearly done.... let me finish

on the plus side i do about 5 or so power strokes every 10 mins and last night i did a low pull of 1:24.xx
Erik
56 yo from New Zealand
6'4 and 125kg

Dangerscouse
Marathon Poster
Posts: 5196
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » June 5th, 2018, 1:10 am

lancecampeau wrote:I've been having trouble with 60min pieces recently. I'm running into a lot of mind games at the 15 min mark and keep aborting at 20min.
Same thing keeps happening... hold a 2:00 pace for 15 mins, then my mind tells "your not going to hit 15K/60min tonight so why just give a good sprint for the next 5 mins instead and call it a night"... then I go to about 1:52 for 4 mins and down to 1:40 for the final minute... a good workout, but failing to hit my target... its happened 3 times this season now.

Tonight's numbers... 5137m / 20:05.1 / 1:57.3 / DF 130 / SR 26

Bummed.
Lance you have got name the inner voice and talk to it and manage it. Don't try and ignore it or battle with it as you will probably lose. Naming it gives it more focus so you are able to make more structured progress.

Google the The Chimp Paradox by Dr Steve Peters there's a great book and I think there's a short PDF too. We'll worth a read to get your head back in the game.
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 » June 5th, 2018, 4:08 am

gb35 wrote:4x2000m/5:00r at 1:45.6, 27spm
7:02.3
7:03.4
7:03.2
7:02.1
Next week I'll try and go between 1:45.0-1:45.5, then the week after all under 1:45 (sub 7:00)
gb that is a very nice piece indeed - it is very tough- will be interesting to see what you do to a 2k TT sometime.

Tues PM
tapering session for sunday
2k @2:11
10x 30"/90"R @1:37.3
df129 sr31 379w mhr142
all 15/16 strokes and 154/5 meters
2k @2:12
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

Erik A
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Re: What Training Have You Done Today?

Post by Erik A » June 5th, 2018, 4:21 am

Did my 40 mins a little different tonight. Felt ok heading to the gym so thought I would do a 5k yt?
So
5000m
19:25.0
1:56.5
25spm
Took 1:33.8 off my previous pb

Followed by the remaining 20 min 30 sec for
5160m
1:59.1
Also at 25 spm
Erik
56 yo from New Zealand
6'4 and 125kg

joshkestner
Paddler
Posts: 6
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Re: What Training Have You Done Today?

Post by joshkestner » June 5th, 2018, 1:29 pm

Trying out the Beginner Pete Plan - did a 5k yesterday, today 6x500 r2 min (Week 1 2nd session). Worked hard on a negative split, ended up with a lot of juice left in the last interval. when doing intervals, do you guys end up still rowing at a slow pace, or stop and rest completely?

Time Meters Pace Watts Cal/Hr S/M
11:43.1 3,000m 1:57.1 218 1048 26
1:59.9 500m 1:59.9 203 998 25
1:59.4 500m 1:59.4 206 1007 25
1:58.9 500m 1:58.9 208 1016 25
1:58.3 500m 1:58.3 211 1027 25
1:57.7 500m 1:57.7 215 1038 25
1:48.7 500m 1:48.7 273 1237 29

r 1,579m

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Gammmmo
Half Marathon Poster
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Joined: March 26th, 2016, 1:12 pm

Re: What Training Have You Done Today?

Post by Gammmmo » June 5th, 2018, 1:51 pm

ERG: 3mins easy + 750m (progressive from 2:05 to 1:45)
1.3K@1:41.7 (need to get back on 2K PB chasing - was doing this last Jan/Feb but had an accident and then went on hols, this effort irritated my lungs and didn't finish as wasted as I thought - just testing the water really)
10.5K@1:59.9 (spm=25)
2mins coodown
CORE: 10mins
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!

Dangerscouse
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Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » June 5th, 2018, 1:54 pm

Personally I always rest completely but it's a matter of opinion. I know some people do row at a slow pace just to keep ticking over.
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

harrythehamster
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Location: Finland

Re: What Training Have You Done Today?

Post by harrythehamster » June 5th, 2018, 4:17 pm

72' Level 4 (sort of) -session. Goal SPI=9.4 (avg pace 2:05.0, total metres ~17280, total strokes 1374)

Much prettier L4-boards than Jack's? :mrgreen:


Image

Well, they got the job done...(HR 146/157, RPE 6.5/10, SPI=9.55, total metres 17373)

Image

Rod
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Re: What Training Have You Done Today?

Post by Rod » June 5th, 2018, 5:35 pm

10 x 2k with 90 second recoveries

Average pace ..........1:54.4
SPM......................33

Back to some decent form with this one...10 reps of 2k with 90 second recoveries 0.1 faster than 3 weeks ago when I used 2 minute rests so happy with progress. :D

It's a brutal session so 2 weeks before I do it again...with 1:15 recoveries....cor what torture! :o
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.

Dangerscouse
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Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » June 6th, 2018, 3:03 am

Rod, that is a brutal session. Solid effort.


Image

Apart from a HR limited session 10km on Saturday this is my first session in just over two weeks due to illness, and it was tough. It went badly wrong at halfway and I HDed for just over 1 min at 7.5km and then started again. I had nausea, a slight cough, blisters on my hand and stinging sweat in my eyes. Horrible but necessary and I'm still struggling with the tail end of the illness.
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

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