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.
Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » February 19th, 2019, 7:36 am

Rod wrote:
February 18th, 2019, 2:43 pm
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!
Best of luck to you and Carol. It's time to believe in your training and go what you do best. I'm assuming Carol is also on top form too?
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Rod
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Re: What Training Have You Done Today?

Post by Rod » February 19th, 2019, 7:47 am

Dangerscouse wrote:
February 19th, 2019, 7:36 am
Best of luck to you and Carol. It's time to believe in your training and go what you do best. I'm assuming Carol is also on top form too?
Thanks Stu and yes she's in fine fettle 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.

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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » February 19th, 2019, 8:47 am

Enjoy yourself out there Rod and give it your best shot. I hope you get what you want out of the trip.

You seem to have really come on at the 5K/30mins+ sort of distance, but the 2K would appear fairly stubborn for you to lower significantly? Do you see that as a limitation of stroke power which can't be offset by pure cardio endurance? Not being picky, just interested in your take on things...
Paul, 48M, 5'11" 80kg (sprint PBs HWT), ex bike time trialler.
LP=1:16, 100m=15.9s, 1min=350m Image
Targets: 355m+ 1min, 1:27(500m), 3:11(1K), bench 2 plates, squat 3 plates, deadlift 4 plates

Erg on!

Rod
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Re: What Training Have You Done Today?

Post by Rod » February 19th, 2019, 8:55 am

Gammmmo wrote:
February 19th, 2019, 8:47 am
Enjoy yourself out there Rod and give it your best shot. I hope you get what you want out of the trip.

You seem to have really come on at the 5K/30mins+ sort of distance, but the 2K would appear fairly stubborn for you to lower significantly? Do you see that as a limitation of stroke power which can't be offset by pure cardio endurance? Not being picky, just interested in your take on things...
Thanks Gammmmo, I'm looking forward to it and can only give it my best shot....just hope it's good enough to do myself justice!

2k is certainly not my best distance, I just don't have the power for it.

I've worked as hard as I can to improve it but when I come down below 5k the 'curve' seems to drop off sharply.

It's a shame there's no world champs for 30 mins or 10k...or 60 mins or even HM....s'not fair!
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.

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » February 19th, 2019, 9:45 am

Good 3 day weekend of training!

Saturday I did the 90% 2K effort - based the 90% on my goal of sub 6:30 and calculated that to a 6:44 - ended up doing a 6:39 without any sort of sprint at the end, pretty much just kept pace of 1:40 the whole time after the hard early pulls. While I had some discomfort as always I felt way better at the end of this 90% than I did when I did my 90% 1K. In fact I did a couple more moderate 2Ks after this.

Sunday I did a harder (but not all out) 30 minutes and did 8127M.

Yesterday I did the 6x500 with 1r and my overall average pace was 1:35.5 and all intervals were under 1:36 - this is a .7 seconds average pace improvement from when I did this the last time about 5 weeks ago.

So, I am feeling pretty good in my final week before the WRIC - thinking of taking today off and then maybe just some easy rows Wed-Fri and off Saturday before the comp Sunday...or should I do maybe one more harder row on Wed or Thurs?
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.4, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:20:17, FM - 2:47:46

Dangerscouse
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Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » February 19th, 2019, 11:20 am

KeithT wrote:
February 19th, 2019, 9:45 am
Good 3 day weekend of training!

Saturday I did the 90% 2K effort - based the 90% on my goal of sub 6:30 and calculated that to a 6:44 - ended up doing a 6:39 without any sort of sprint at the end, pretty much just kept pace of 1:40 the whole time after the hard early pulls. While I had some discomfort as always I felt way better at the end of this 90% than I did when I did my 90% 1K. In fact I did a couple more moderate 2Ks after this.

Sunday I did a harder (but not all out) 30 minutes and did 8127M.

Yesterday I did the 6x500 with 1r and my overall average pace was 1:35.5 and all intervals were under 1:36 - this is a .7 seconds average pace improvement from when I did this the last time about 5 weeks ago.

So, I am feeling pretty good in my final week before the WRIC - thinking of taking today off and then maybe just some easy rows Wed-Fri and off Saturday before the comp Sunday...or should I do maybe one more harder row on Wed or Thurs?
Sounds very promising Keith. I'd do one more hard row on Wed and two very steady sessions on Thurs & Fri
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » February 19th, 2019, 11:25 am

Dangerscouse wrote:
February 19th, 2019, 11:20 am
KeithT wrote:
February 19th, 2019, 9:45 am
Good 3 day weekend of training!

Saturday I did the 90% 2K effort - based the 90% on my goal of sub 6:30 and calculated that to a 6:44 - ended up doing a 6:39 without any sort of sprint at the end, pretty much just kept pace of 1:40 the whole time after the hard early pulls. While I had some discomfort as always I felt way better at the end of this 90% than I did when I did my 90% 1K. In fact I did a couple more moderate 2Ks after this.

Sunday I did a harder (but not all out) 30 minutes and did 8127M.

Yesterday I did the 6x500 with 1r and my overall average pace was 1:35.5 and all intervals were under 1:36 - this is a .7 seconds average pace improvement from when I did this the last time about 5 weeks ago.

So, I am feeling pretty good in my final week before the WRIC - thinking of taking today off and then maybe just some easy rows Wed-Fri and off Saturday before the comp Sunday...or should I do maybe one more harder row on Wed or Thurs?
Sounds very promising Keith. I'd do one more hard row on Wed and two very steady sessions on Thurs & Fri
Thanks Stu - I had been wavering on the Wednesday row - so I think maybe I will do something a little harder, maybe 1500 at planned pace. Then a couple easier rows and rest Saturday while in Long beach and do some exploring of the area.
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.4, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:20:17, FM - 2:47:46

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hjs
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Re: What Training Have You Done Today?

Post by hjs » February 19th, 2019, 11:58 am

Would do nothing hard, steady stuff easy and not long, with a few 1 min pieces at 2k rate and speed. This to stay in touch with your race pace. For the rest, on feel, wake up early enough, don,t know when your race time is. But make no mistakes, be fresh, have faith and enjoy!

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » February 19th, 2019, 3:18 pm

hjs wrote:
February 19th, 2019, 11:58 am
Would do nothing hard, steady stuff easy and not long, with a few 1 min pieces at 2k rate and speed. This to stay in touch with your race pace. For the rest, on feel, wake up early enough, don,t know when your race time is. But make no mistakes, be fresh, have faith and enjoy!
Thanks Henry! They haven't listed my exact race time yet but it looks to be between 10-11:30. I am taking the day Off Saturday and will get to the venue Sunday at a decent time. I travel Friday but not until the afternoon so plan to do an easy row that morning. I am still deciding on my race plan. Typically I pick the pace I want to do and somewhat follow the 800 +1, 600 at pace, 400 -1 and 200 -2 plan but since my goal is an in between pace (1:37.5) I will have to decide how I want to tweak the plan - or maybe just plan for 1:37.
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.4, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:20:17, FM - 2:47:46

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hjs
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Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands

Re: What Training Have You Done Today?

Post by hjs » February 19th, 2019, 3:26 pm

KeithT wrote:
February 19th, 2019, 3:18 pm
hjs wrote:
February 19th, 2019, 11:58 am
Would do nothing hard, steady stuff easy and not long, with a few 1 min pieces at 2k rate and speed. This to stay in touch with your race pace. For the rest, on feel, wake up early enough, don,t know when your race time is. But make no mistakes, be fresh, have faith and enjoy!
Thanks Henry! They haven't listed my exact race time yet but it looks to be between 10-11:30. I am taking the day Off Saturday and will get to the venue Sunday at a decent time. I travel Friday but not until the afternoon so plan to do an easy row that morning. I am still deciding on my race plan. Typically I pick the pace I want to do and somewhat follow the 800 +1, 600 at pace, 400 -1 and 200 -2 plan but since my goal is an in between pace (1:37.5) I will have to decide how I want to tweak the plan - or maybe just plan for 1:37.
Ok, so not overly early, I always found that pretty crappy :wink:

As long as you don,t start to fast its ok, the second half will make or brake the race. I myself always shoot for a faster last 500, but thinks thats very personal. You know you body best.

lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » February 20th, 2019, 4:41 am

Wed PM
steadier piece after 2 big ones
8x 5'/2'R -> 10411m @1:55.2 (+600mR)
df126 sr27 229w mhr164
@2:01
then 1:56/55/54/53/52/51/1:58
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

Dangerscouse
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Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » February 20th, 2019, 3:17 pm

Image

I didn't have time for any longer today so I just pulled and hoped. I might have got another one, or possibly two, reps done, but I'm not sure they would have been neg splits. Happy with how it turned out as I was starting to talk myself out of of a fourth rep.
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

nick rockliff
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Re: What Training Have You Done Today?

Post by nick rockliff » February 20th, 2019, 4:51 pm

30r20 this evening

30 min - 7792 - avg 1.55.5 - 20

06 - 1552 - 1.55.9 - 20 - 136 end HR
12 - 1556 - 1.55.6 - 20 - 143
18 - 1557 - 1.55.6 - 20 - 150
24 - 1558 - 1.55.5 - 20 - 154
30 - 1569 - 1.54.7 - 20 - 156

Getting better now but a way to go yet. HR much, much better than it was at the start of January after a two month off the erg.
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 16030 HM 79.49.2

lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » February 21st, 2019, 6:02 am

Thursday PM
5k @2:06 (136)
2k @2:06 (142)
weights
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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Anth_F
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Location: United Kingdom

Re: What Training Have You Done Today?

Post by Anth_F » February 21st, 2019, 12:04 pm

I initially planned just a gentle 5k @ 2:14 avg pace, but started to get a bit bored. This is how my 5k shaped up, overall.

Image
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

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