Central nervous system. That's what gets a real battering for longer distances when you are still adapting to themDino wrote: ↑February 17th, 2019, 7:50 pmCheers!Dangerscouse wrote: ↑February 17th, 2019, 4:39 amGetting under 1h30 is a really good benchmark to reach, your fitness is clearly improving....![]()
CNS??Dangerscouse wrote: ↑February 17th, 2019, 4:39 am
Your CNS needs to adapt to the stress so you will be making small gains every time you row. Also as your mind automatically uses predictions as a default setting for everything you do in life, you will be amending your default prediction for rowing long distances with the longer sessions.
What Training Have You Done Today?
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- Marathon Poster
- Posts: 5258
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: What Training Have You Done Today?
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
"You reap what you row"
Instagram: stuwenman
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- Half Marathon Poster
- Posts: 3581
- Joined: June 23rd, 2013, 3:32 am
- Location: Sydney, Australia
Re: What Training Have You Done Today?
Monday PM
45' - 11330m @1:59.1
df125 sr27 207w mhr167
first 3 @1:58 then middle 5 @2:00 then last @1:58
45' - 11330m @1:59.1
df125 sr27 207w mhr167
first 3 @1:58 then middle 5 @2:00 then last @1:58
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
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
- Heaviestuser
- 500m Poster
- Posts: 99
- Joined: June 29th, 2006, 3:47 am
- Location: The Netherlands
- Contact:
Re: What Training Have You Done Today?
2K Damper Setting 4 pace 23
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
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
Re: What Training Have You Done Today?
Some good training folks.
P.S Well done on the Marathon completion CJOttawa! I doubt i would ever even attempt doing one so fair play fella
Today:
40 mins weights... the focus was mostly on triceps/biceps/shoulders today.
Then after a bit of stretching i jumped on the erg for a short workout.
2k - r24 - 1:59.2 - 7:57.0 - df112
1k CD
P.S Well done on the Marathon completion CJOttawa! I doubt i would ever even attempt doing one so fair play fella

Today:
40 mins weights... the focus was mostly on triceps/biceps/shoulders today.
Then after a bit of stretching i jumped on the erg for a short workout.
2k - r24 - 1:59.2 - 7:57.0 - df112
1k CD
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
My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2

https://log.concept2.com/profile/1261966
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- 500m Poster
- Posts: 50
- Joined: July 24th, 2018, 11:42 am
Re: What Training Have You Done Today?
10,000m nice and easy today, alternating between 18 and 20s/m. I used to do all my sessions at constant rate, but after watching some of Eric Murray's new youtube vids (which I recommend by the way, although probably more useful for newbies like me) I've done some more variable rate stuff and I'm really enjoying it. Gives my mind something else to focus on, and today at least seemed to be good for keeping my heart rate in a more narrow band.


Rob, 26, 6'2", South London, new to rowing.
Started BPP 16/07/2018 @104kg. Finished 18/01/2019 @86kg.

Started BPP 16/07/2018 @104kg. Finished 18/01/2019 @86kg.

Re: What Training Have You Done Today?
10 x 500.2'r.
Average pace.............1:41.6
DF..........................125
SPM........................37
My last tough session before the world champs next Sunday.
It was a repeat of the one I messed up last Friday by going off too fast...this time I started slower and finished a lot faster!
It was 0.3 faster on pace than that one and more importantly 0.1 per 500 quicker than before the British champs back in early December....but felt a lot easier...I fell off the erg after that one but but was controlled and holding back tonight so glad of the confidence boost and hoping for a better time....oh well...I can do no more....California here I come!
The Lightweight limit in the US is 165 lbs and I was 161.2 this morning so all good there...just wish I was bit taller than my measly 5'8'' as there are a few 6 footers in my 60-64 age group race!
Average pace.............1:41.6
DF..........................125
SPM........................37
My last tough session before the world champs next Sunday.
It was a repeat of the one I messed up last Friday by going off too fast...this time I started slower and finished a lot faster!
It was 0.3 faster on pace than that one and more importantly 0.1 per 500 quicker than before the British champs back in early December....but felt a lot easier...I fell off the erg after that one but but was controlled and holding back tonight so glad of the confidence boost and hoping for a better time....oh well...I can do no more....California here I come!
The Lightweight limit in the US is 165 lbs and I was 161.2 this morning so all good there...just wish I was bit taller than my measly 5'8'' as there are a few 6 footers in my 60-64 age group race!
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.
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- 10k Poster
- Posts: 1043
- Joined: March 16th, 2006, 3:54 pm
- Location: UK
Re: What Training Have You Done Today?
Nice one, have a great race and trust your trainingRod wrote: ↑February 18th, 2019, 2:43 pm10 x 500.2'r.
Average pace.............1:41.6
DF..........................125
SPM........................37
My last tough session before the world champs next Sunday.
It was a repeat of the one I messed up last Friday by going off too fast...this time I started slower and finished a lot faster!
It was 0.3 faster on pace than that one and more importantly 0.1 per 500 quicker than before the British champs back in early December....but felt a lot easier...I fell off the erg after that one but but was controlled and holding back tonight so glad of the confidence boost and hoping for a better time....oh well...I can do no more....California here I come!
The Lightweight limit in the US is 165 lbs and I was 161.2 this morning so all good there...just wish I was bit taller than my measly 5'8'' as there are a few 6 footers in my 60-64 age group race!
63 6' 4" 103kg
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.42.6 30m 8263 60m 16089 HM 79.16.6
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.42.6 30m 8263 60m 16089 HM 79.16.6
Re: What Training Have You Done Today?
Thanks Nick and H20, I'll be giving it my best shot!
There's no chance of me getting under 6:50:0 though H20, this session and other recent ones suggest I'll be around the same as I did at the British champs back in early December which was 6:56.5.
I'm hoping that ''around the same'' means I can squeeze it a wee bit more and go a little faster but it will all depend on how I feel on the day...and that can vary a lot!
There's no chance of me getting under 6:50:0 though H20, this session and other recent ones suggest I'll be around the same as I did at the British champs back in early December which was 6:56.5.
I'm hoping that ''around the same'' means I can squeeze it a wee bit more and go a little faster but it will all depend on how I feel on the day...and that can vary a lot!

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.
- hjs
- Marathon Poster
- Posts: 9646
- Joined: March 16th, 2006, 3:18 pm
- Location: Amstelveen the netherlands
Re: What Training Have You Done Today?
Not based on this sesh. If it was a max one that is.
Re: What Training Have You Done Today?
Yes, it was indeed a max session so as I said to H20 I won't be getting anywhere near sub 6:50...more likely closer to the 6:56.5 I did to win the British championships in early December....maybe slightly faster if I feel good on the day and it goes well.....which it may...or may not!
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.
- hjs
- Marathon Poster
- Posts: 9646
- Joined: March 16th, 2006, 3:18 pm
- Location: Amstelveen the netherlands
Re: What Training Have You Done Today?
You know how your sessions are related. Would roughly say 500 reps on 2, even 10 will be 2k minus 2. Possibly even more.Rod wrote: ↑February 19th, 2019, 4:38 amYes, it was indeed a max session so as I said to H20 I won't be getting anywhere near sub 6:50...more likely closer to the 6:56.5 I did to win the British championships in early December....maybe slightly faster if I feel good on the day and it goes well.....which it may...or may not!
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- Half Marathon Poster
- Posts: 3581
- Joined: June 23rd, 2013, 3:32 am
- Location: Sydney, Australia
Re: What Training Have You Done Today?
Tuesday PM
2k @2:10
30x 1'/1'R -> 7889m @1:54.0 9 (+2681mR)
df127 sr20 236w mhr142
slowest @1:55.3 ->> fastest @1:52.7
2k @2:10
30x 1'/1'R -> 7889m @1:54.0 9 (+2681mR)
df127 sr20 236w mhr142
slowest @1:55.3 ->> fastest @1:52.7
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
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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- Half Marathon Poster
- Posts: 3581
- Joined: June 23rd, 2013, 3:32 am
- Location: Sydney, Australia
Re: What Training Have You Done Today?
I suspect Rod you are pretty close to the mark after all these years but that 10x 500 is a very nice confidence boost - best of luck - sub 6:55 is definitely on the radar.Rod wrote: ↑February 19th, 2019, 4:38 amYes, it was indeed a max session so as I said to H20 I won't be getting anywhere near sub 6:50...more likely closer to the 6:56.5 I did to win the British championships in early December....maybe slightly faster if I feel good on the day and it goes well.....which it may...or may not!
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
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
Re: What Training Have You Done Today?
Thanks for the good wishes Lindsay, good of you to take the time and much appreciated....I'll give it my best shot!
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.