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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hobbit
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Location: Annecy, France

Re: What Training Have You Done Today?

Post by hobbit » March 1st, 2019, 6:11 am

Great work, Martin! I wish I had the motivation to keep up that work rate.

I was pleased with yesterday:

Morning:
75min cross-country skiing. Pretty technical as I had to avoid all the school kids who are on holiday :) .

Afternoon:
10min elliptics,
20min treadmill 1min 5.5kh-1 + 1min 11kh-1 (part of my steady comeback for my torn knee meniscus)
5k erg Too fast "SS" @2:14 21spm.
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)

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » March 1st, 2019, 12:38 pm

hobbit wrote:
March 1st, 2019, 6:11 am
Great work, Martin! I wish I had the motivation to keep up that work rate.

I was pleased with yesterday:

Morning:
75min cross-country skiing. Pretty technical as I had to avoid all the school kids who are on holiday :) .

Afternoon:
10min elliptics,
20min treadmill 1min 5.5kh-1 + 1min 11kh-1 (part of my steady comeback for my torn knee meniscus)
5k erg Too fast "SS" @2:14 21spm.
Thanks, I'm really very motivated, hope this holds on for a long time ;-)
Looks like you had a busy sports day too. Cross county skiing sounds great, here next to Vienna (Austria) unfortunately enough snow is unusual, only a few days (or none) each winter, hope you enjoyed it! :-)
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

Tenshuu
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Re: What Training Have You Done Today?

Post by Tenshuu » March 1st, 2019, 1:06 pm

Last night did a 45 minute workout, originally going into it with the idea of "Lets do steady state at an easy training band.

Workout plan:
45 minutes @ ~2:20 pace

Actual workout:
45 minutes @ 2:08 - 10,542m

My heart rate monitor was having a hard time locking onto my heart rate for nearly 10 minutes into the workout, then it locked on at 176 just around the 11 minute mark. From that moment to the end of the workout I was holding my HR between 180 and 190.

Another example of myself not having constraint on some of my training days - I'm using the excuse that I took the previous day off (to recover from my 2kPB followed by 2 more 2k intervals).

Maybe tonight's workout I'll follow up with a proper 45 -60 minute UT2 steady state for a recovery row.

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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » March 1st, 2019, 7:08 pm

Still fighting that naggy winter cold that everyone in Montreal seems to have these days... its mild, but annoying

Tonight's session...

- 6 x 1200m / 1:00r / 24:47.0 / 2:03.9 / DF 115 / capped @ SR 22 / SPI 8.36
- 1 min rest
- 1 Min / 313m / 1:35.8 / DF 115 / SR 35 / SPI 11.37


Should have done a 500m @ 1:35 instead of only 1 min... doh!
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
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Minimoof123
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Re: What Training Have You Done Today?

Post by Minimoof123 » March 2nd, 2019, 4:05 am

Day 2 of Mud Challenge, set my benchmark time yesterday, so not wanting slower than that really, may attempt a PB after one of my rest days

day 1
Time Meters Pace Watts Cal/Hr S/M
40:13.3 10,000m 2:00.6 199 985 25

day 2
Time Meters Pace Watts Cal/Hr S/M
40:11.7 10,000m 2:00.5 200 986 26
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48 yr old Male, 6'1, 205lb, rowing for general fitness, proud owner since 2014

Dangerscouse
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Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » March 2nd, 2019, 7:58 am

Image

I wasn't going to do anything this morning as I was feeling a bit rough. So I decided a gentle paddle would be a good idea. I got a bit carried away ended up pulling some of my best ever low stroke reps.

The last rep was the hardest as I had to really stop myself from going faster. It was supposed to be a 2:00 cooldown but every time I looked away I was pulling 1:55s.
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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Anth_F
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Re: What Training Have You Done Today?

Post by Anth_F » March 2nd, 2019, 9:34 am

Rowed a 5k' this morning before breakfast... no focus on SR, or pace etc! Just simply rowed by feel for a good workout, and boy was it :D I then treated myself to a nicely earned bacon sandwich and coffee afterwards :D

df110

Image

1500m cooldown @ 2:22

That is now 3 pretty intense erg sessions in a row, so the next one will be longer and lighter.

P.S seeing some solid training being posted by you folks... keep up the great work!!!!
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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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » March 2nd, 2019, 10:48 am

Cracked 3,000,000 lifetime meters this morning with a "drag your lazy ass out of bed & row" session.
Pushed a bit harder then usual to make up for the fact that I am not going to the gym this morning.

3421m / 12:48.4 / 1:52.3 / DF 155 / SR 26 / SPI 9.5 / cold start

Time for a...
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Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
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Mark E
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Re: What Training Have You Done Today?

Post by Mark E » March 2nd, 2019, 12:07 pm

Wow, 3 million meters ... the mind boggles. Congratulations!

The main work today was 30 minutes r20 for 7300 meters. Chased a 2:03 pace boat throughout.

Heart rate monitor shows 25 minutes in Zone 5 (154-168) so certainly a hard effort. Back to long and easy for the next few days.

Teammates at Boulder Community Rowing are racing in Tempe, Arizona, this weekend. I stayed home to attend our son's soccer tournament ... which is now cancelled due to a snowstorm. Rats!
6 feet, 180 lbs. 52 years old, 2K PR 6:27 (forever ago) 7:25 (modern day, at altitude)

nick rockliff
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Re: What Training Have You Done Today?

Post by nick rockliff » March 2nd, 2019, 3:39 pm

Joined a 30 min session on Rowpro this evening, plan was r23 around 1.54

30 min - 7933 . 1.53.5 - 23 - 158 end HR

Getting there :D
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

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Mark E
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Re: What Training Have You Done Today?

Post by Mark E » March 3rd, 2019, 2:10 pm

Recovery and some moderate strength training ...

- Easy 30 minutes on the stationary bike, HR 110-120.
- Bench press 5 X 3 @135#
- Platform deadlifts 5 X 3 @185#
6 feet, 180 lbs. 52 years old, 2K PR 6:27 (forever ago) 7:25 (modern day, at altitude)

nick rockliff
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Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » March 3rd, 2019, 2:17 pm

Joined a 30 min session on Rowpro, plan was to sit on 1.56 r20

30 min - 7777 - 1.55.7 - 20

06 - 1553 - 1.55.9 - 20 - 137 end HR
12 - 1554 - 1.55.8 - 20 - 144
18 - 1556 - 1.55.7 - 20 - 148
24 - 1555 - 1.55.8 - 20 - 152
30 - 1558 - 1.55.5 - 20 - 155

Bit sweaty
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

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CJOttawa
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Re: What Training Have You Done Today?

Post by CJOttawa » March 3rd, 2019, 4:39 pm

I was inspired and curious about some things that Ombrax and LanceCampeau wrote about 2k times so I did a bit of a "test" yesterday.

Yeah, I can NOT just fly-and-die sub-7. :lol: (I'm about 8min) I did some 500m sprints with 1:45 splits. Damn that's difficult...and now I know what "pulling 302Watts" feels like. I have a lot of work to do to be able to sustain that but I feel WAY more in tune with what I my body can do on the erg.

Kinda fried from the sprints, I took it easy today and went for an 11.54km walk along the World's Largest Skating Rink, Ottawa's Rideau Canal! ...capped it off with home-made baklava and iced-cappuccino. :P
Last edited by CJOttawa on March 3rd, 2019, 5:53 pm, edited 2 times in total.

Rod
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Re: What Training Have You Done Today?

Post by Rod » March 3rd, 2019, 5:27 pm

2k race at the world championships in Long Beach.

Time.............6:57.2
Position.........Silver in the 60-64 Lightweights.

Hi folks, I've only just got back today from a weeks holiday in Los Angeles after the world championships so not been able to post.

I was delighted to get the Silver for the 2nd year running, I was a long way behind the winner (6:53.1) and quite a way in front of 3rd (7:02.5) so not really pushed and I think that slowed my time a bit.

Found a video of a few seconds of it.....could be useful for lessons in how Not to do it! :lol:

https://youtu.be/P4WgpzwGCAs?t=12325

I'm relived that's the 2k racing over and done with now and can get stuck into some longer stuff.....which is the kind of thing I much prefer!
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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CJOttawa
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Re: What Training Have You Done Today?

Post by CJOttawa » March 3rd, 2019, 5:57 pm

Rod wrote:
March 3rd, 2019, 5:27 pm
2k race at the world championships in Long Beach.

Time.............6:57.2
Position.........Silver in the 60-64 Lightweights.

Hi folks, I've only just got back today from a weeks holiday in Los Angeles after the world championships so not been able to post.

I was delighted to get the Silver for the 2nd year running, I was a long way behind the winner (6:53.1) and quite a way in front of 3rd (7:02.5) so not really pushed and I think that slowed my time a bit.

Found a video of a few seconds of it.....could be useful for lessons in how Not to do it! :lol:

https://youtu.be/P4WgpzwGCAs?t=12325

I'm relived that's the 2k racing over and done with now and can get stuck into some longer stuff.....which is the kind of thing I much prefer!
:shock: :o Holy cow - WAY TO GO ROD!!! B)

I aspire to your level of fitness... and I'm 18 years your junior!!! :mrgreen:

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