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.
Dino
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Re: What Training Have You Done Today?

Post by Dino » February 26th, 2019, 10:11 am

Rather longer lunch hour than intended :P

v10000m/5:00r...2
Managed to keep it even pace for both 10k pieces 2:05.9 / 20 SPM / DF 112 for both.

For the last 3 months have been on DF126, but last week used a different rower, set the lever to normal place - but when I got home and uploaded the USB to the logbook found DF was much lower (112). It seemed to go much easier on this DF for 20 SPM longer work, so set that today. Also had a 2 day break from the rower, rather than single rest days and after bike ride on Sunday felt much better for the training today. Last Fri/Sat training was horrible so glad to feeling better about it today - maybe the sun shining helps too :D
52M HWT 18/19, 19/20, 20/21 - Team: 50Plus - Zwift Rowing
1m 326m, 500m 1:38,7, 1k 3:31.6, 2k 7:16.8, 5k 19:06.6, 6k 23:26.0, 30m 7730m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0, 50k 3:49:17.3

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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » February 26th, 2019, 10:55 am

Dino wrote:
February 26th, 2019, 10:11 am
maybe the sun shining helps too :D
HA... definitely.

It feels like mid summer here today, for a change :lol:

Nice going on the rowing btw :wink:
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

Cyclingman1
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Re: What Training Have You Done Today?

Post by Cyclingman1 » February 26th, 2019, 11:54 am

Since this is the training thread and the WRIC just completed, as well as other venues, it would be interesting to see commentary by those who competed about whether their training produced expected results. For example, I've seen a lot of statements that 8 or 10x500m predicts a 2K time. Did it? Or 4 x 1K. Just wondering.
JimG, Gainesville, Ga, 74, 76", 195lb. PBs:
66-69: .5,1,2,5,6,10K: 1:30.8 3:14.1 6:40.7 17:34.0 21:18.1 36:21.7 30;60;HM: 8337 16237 1:20:25
70-74: .5,1,2,5,6,10K: 1:33.3 3:19.5 6:58.1 17:55.3 21:32.6 36:41.9 30;60;HM: 8214 15353 1:23:02.5

Dino
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Re: What Training Have You Done Today?

Post by Dino » February 26th, 2019, 12:41 pm

Anth_F wrote:
February 26th, 2019, 10:55 am
It feels like mid summer here today, for a change :lol:

Nice going on the rowing btw :wink:
Thanks! :beer:
I should have wheeled the C2 through the house out of the garage onto the decking - next time I am WFH... :wink:
52M HWT 18/19, 19/20, 20/21 - Team: 50Plus - Zwift Rowing
1m 326m, 500m 1:38,7, 1k 3:31.6, 2k 7:16.8, 5k 19:06.6, 6k 23:26.0, 30m 7730m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0, 50k 3:49:17.3

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Mark E
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Re: What Training Have You Done Today?

Post by Mark E » February 26th, 2019, 1:46 pm

- 20 minutes easy warm-up
- Then 1'-2'-3'-4'-3'-2'-1' on equal rest at race ratings 28-32
- Short cool-down
6 feet, 180 lbs. 52 years old, 2K PR 6:27 (forever ago) 7:25 (modern day, at altitude)

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

Post by G-dub » February 26th, 2019, 3:56 pm

Sunday: Sarasota Invitational Regatta. 1K x MM4+, MM8, MMX8. Windy. Sunny (forgot what that was). Fun. Didn’t place well but the rows were nice, all things considered. Nice to feel the nerves and the post race highs
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » February 26th, 2019, 9:22 pm

Another "Triple 40" cardio/calorie burn session last night... This seemed to go by really quick and did not feel very painful to be honest...

- 10,000m row / 39:49.7 / 1:59.4 / DF 145 / SR 24 / 733 calories (weight adjusted)
- 5 min rest
- 40 Min Elliptical session (435 calories)
- 3 min rest
- 45 min treadmill session (465 calories)


1633 total calories

My target for a Triple 40 is 1500 calories or better
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
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hjs
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Re: What Training Have You Done Today?

Post by hjs » February 27th, 2019, 4:17 am

Cyclingman1 wrote:
February 26th, 2019, 11:54 am
Since this is the training thread and the WRIC just completed, as well as other venues, it would be interesting to see commentary by those who competed about whether their training produced expected results. For example, I've seen a lot of statements that 8 or 10x500m predicts a 2K time. Did it? Or 4 x 1K. Just wondering.
Jim, maybe open a thread fully aimed at this, it now gets burried.

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Mark E
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Re: What Training Have You Done Today?

Post by Mark E » February 27th, 2019, 4:48 pm

Recovery ride on a stationary bike at 115-120 BPM for 35 minutes.

Back squats 135#-155# for 5 X 5 reps

Bench press 5-3-3 reps at 135#
6 feet, 180 lbs. 52 years old, 2K PR 6:27 (forever ago) 7:25 (modern day, at altitude)

Tenshuu
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Re: What Training Have You Done Today?

Post by Tenshuu » February 27th, 2019, 4:59 pm

Mark E wrote:
February 27th, 2019, 4:48 pm
Recovery ride on a stationary bike at 115-120 BPM for 35 minutes.

Back squats 135#-155# for 5 X 5 reps

Bench press 5-3-3 reps at 135#
You're making me miss my routine 7 years ago.... I was doing a Madcow 5x5 with Jogging/Rowing for the cardio side post workout and on non-lift days.

Looks like you felt pretty good coming out of this session!

lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » February 28th, 2019, 5:56 am

Tuesday PM
6k and weights
Wed off - dad's 97th birthday lunch
Thursday PM
2k @2:10
15' @2:01 sr20
2k @2:08
2k @2:05
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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Re: What Training Have You Done Today?

Post by Anth_F » February 28th, 2019, 9:22 am

Mixing up my erg training a bit! Quite enjoying it too :D

20x:20/:40r - df140

Then weights (chest + abs day)
Bench press - 5x 10,10,8,8,6 (Adding weight after every 2 sets)
Incline bench - 3x 10,10,9
Dumbbell ab rollouts 2x 20
Crunches to failure
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

scottsaz1
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Re: What Training Have You Done Today?

Post by scottsaz1 » February 28th, 2019, 12:17 pm

Erratic 6k - on week 3 of the BPP, trying to settle into a good pace for these. Mostly UT1 except last 2 splits.

Time Meters Pace Watts S/M HR
25:40.4 6,000m 02:08.3 165 20 159
04:31.0 1,100m 02:03.1 187 20 152
04:38.3 2,200m 02:06.5 173 20 159
04:48.4 3,300m 02:11.0 155 20 156
04:50.8 4,400m 02:12.1 152 20 155
04:50.1 5,500m 02:11.8 153 21 162
02:01.7 6,000m 02:01.7 194 23 174
47/m/6'4" 206 lbs

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Mark E
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Re: What Training Have You Done Today?

Post by Mark E » February 28th, 2019, 4:38 pm

Tenshuu -- I like workouts when there's some solid base aerobic work, followed by some low-rep strength training ... feels like a complete effort.

Another reasonably chill workout today: 35 minutes erg (r20, 2:15 splits) and 35 minutes stationary bike (85 RPM, 175 watts).

Heart rate at 115-125, standing up for a bit if it dropped lower and spinning easily when it crept higher.
6 feet, 180 lbs. 52 years old, 2K PR 6:27 (forever ago) 7:25 (modern day, at altitude)

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » March 1st, 2019, 3:34 am

Had a good training week so far:

Monday:
1k WU
6k hard SS, 23:32min, 216W/1:57,5, AHR 160
2k cooldown
Tuesday:
10k SS, 45:25, 140W/2:16, AHR 124
45min ergobike, 170W, AHR 113
Wednesday
50min ergobike, 170W, AHR 110
Thursday:
1,5k WU
Intervall 1min/1,5min Rest
01:34,6
01:34,9
01:34,0
01:34,6
01:34,6
01:30,9
423W average
2k cooldown

Today I've planned to do 45-60min SS rowing and 45-60min SS ergobike.

I'm trying to do my SS sessions slower than before, especially on my ergobike. As UT2 should be at 60-70% of max HR (105-122 bpm in my case) my SS bike sessions are at about 110 bpm and my SS rowing sessions at about 120 bpm (the pace is bad for my ego but I feel much better, especially my hurting forearm is almost OK and I have more power for the harder sessions).
1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 176
LP: 1:06 100m: 14.0 1': 387m 500m: 1:21.4
1k: 3:05 2k: 6:43 5k: 17:53 30': 8237m 30R20: 8088m 10k: 36:51
60': 16087m, HM: 1:19:42

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