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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Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » June 9th, 2019, 1:53 pm

lindsayh wrote:
June 9th, 2019, 10:18 am
Sunday race day in Qld.
Turned out well - good crowd (about 100) from schools, gym, Invictus, adaptive and oldies new and experienced (all the way up to Vincent Home at 94 doing 5 races.) No one for me to directly race against but plenty to do.
Some good performances though - Paul Jeffery (55yo) cruised to a 388 minute, 1:19.0 500 and a 100m 14.8 with a race start. Fastest 2k was a 6:25 by a 19yo. One of the arms only Invictus guys did a 1:45 500m and a 3:45 1k which is amazing. A newbie 60+ lady did a new AR at 8:05 for the 2k which is pretty clever too. 76yo guy did 343m for the 1 minute and 1:33 for the 500 which is crazy good (he has never done a 2k). Race starts affect the 1 minute and 100m of course.
For me - a big day happy enough. Most are sensible enough to pick and choose a bit but I can't see the point of going so far to watch others race. Need to pace a bit though.
Warm up 3k and a 300m @1:30 as part of a novelty relay then:
1 minute = 337m
2k = 7:01.1
500m = 1:32.9
100m = 17.6
1k = 3:23.3 (always pleased with a good 1k at the end of the day

Then fly home - long day - now caught watching Nadal/Thiem (extraordinary tennis) in Paris and Aus/India at the World Cup at midnight as lizh is away!
Great write up and they are times to be very proud of Lindsay. A 76 y/o achieving those results is beyond comprehension!
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

Dino
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Re: What Training Have You Done Today?

Post by Dino » June 9th, 2019, 5:36 pm

great report from your race day @Lindsayh sounds a lot of fun (and hard work!) :)


still not feeling great, held together with k-tape and painkillers, but what the heck... decided to push it to see what's what this evening, will prob regret it later!

1k WU, 2k CD with a 30min in the middle.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,708m 1:56.7 220 1056 22
6:00.0 1,529m 1:57.7 215 1038 21
12:00.0 1,534m 1:57.3 217 1045 22
18:00.0 1,543m 1:56.6 220 1058 22
24:00.0 1,538m 1:57.0 218 1051 22
30:00.0 1,564m 1:55.0 230 1090 24
51 HWT M - age group verified percentiles based on 2019 season, long term target to get above 75% for all (although maybe not the FM!)
500m (63rd), 1k (64th), 2k (73rd), 5k (83rd), 30m (84th), 10k (82nd), 60m (76th), HM (85th), FM (72nd)

lindsayh
Half Marathon Poster
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Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » June 9th, 2019, 10:18 pm

thanks Stu and dino
thought I would have a quiet "recovery" this morning

Monday am
10k @2:07
df125 sr24 mhr141
Lindsay
67yo 91kg
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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hjs
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Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands
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Re: What Training Have You Done Today?

Post by hjs » June 10th, 2019, 2:59 am

lindsayh wrote:
June 9th, 2019, 10:18 pm
thanks Stu and dino
thought I would have a quiet "recovery" this morning

Monday am
10k @2:07
df125 sr24 mhr141
Nice work Lindsay, you always race a lot. Over here its very much 1 race and sometimes its possible to have an relay. Sprinting does not really excist.
For my training see twitter @Hjsrowing

lindsayh
Half Marathon Poster
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Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » June 10th, 2019, 4:13 am

hjs wrote:
June 10th, 2019, 2:59 am
Nice work Lindsay, you always race a lot. Over here its very much 1 race and sometimes its possible to have an relay. Sprinting does not really exist.
Thanks Henry - we have been lucky in the last 12 months in particular - the OTW people are starting to push it - 4 events in the past 5 months in Sydney alone. The last one is next Saturday. Multi race days are a spin off from relatively small competitor base, our Masters Games culture and the long distances to travel and defo does seem to make it more fun and gives the sprinters a go. After next week there is a break til September/October when the ARIC is the main challenge so can get back to basics for a few months. It actually complicates training a bit to prepare to race but well worth it.
Lindsay
67yo 91kg
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

JimS
500m Poster
Posts: 67
Joined: February 12th, 2019, 5:42 pm

Re: What Training Have You Done Today?

Post by JimS » June 10th, 2019, 4:33 am

lindsayh wrote:
June 10th, 2019, 4:13 am
hjs wrote:
June 10th, 2019, 2:59 am
Nice work Lindsay, you always race a lot. Over here its very much 1 race and sometimes its possible to have an relay. Sprinting does not really exist.
Thanks Henry - we have been lucky in the last 12 months in particular - the OTW people are starting to push it - 4 events in the past 5 months in Sydney alone. The last one is next Saturday. Multi race days are a spin off from relatively small competitor base, our Masters Games culture and the long distances to travel and defo does seem to make it more fun and gives the sprinters a go. After next week there is a break til September/October when the ARIC is the main challenge so can get back to basics for a few months. It actually complicates training a bit to prepare to race but well worth it.
Theres some Vic races at that ergfit place you referred me too. Reckon i will give the 3rd race-day a go in sep as a practice for the Australians in October.
Age: 37. Weight: 116kg. Height: 6'4"
2k: 6:43.1 5k: 17:32.7

Dangerscouse
Half Marathon Poster
Posts: 2248
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » June 10th, 2019, 4:53 am

Image

HR capped at 130 this morning so I didn't have as much time to do my usual 10 miles Monday morning session.
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

KeithT
2k Poster
Posts: 453
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » June 10th, 2019, 11:49 am

lindsayh wrote:
June 9th, 2019, 10:18 am
Sunday race day in Qld.
Turned out well - good crowd (about 100) from schools, gym, Invictus, adaptive and oldies new and experienced (all the way up to Vincent Home at 94 doing 5 races.) No one for me to directly race against but plenty to do.
Some good performances though - Paul Jeffery (55yo) cruised to a 388 minute, 1:19.0 500 and a 100m 14.8 with a race start. Fastest 2k was a 6:25 by a 19yo. One of the arms only Invictus guys did a 1:45 500m and a 3:45 1k which is amazing. A newbie 60+ lady did a new AR at 8:05 for the 2k which is pretty clever too. 76yo guy did 343m for the 1 minute and 1:33 for the 500 which is crazy good (he has never done a 2k). Race starts affect the 1 minute and 100m of course.
For me - a big day happy enough. Most are sensible enough to pick and choose a bit but I can't see the point of going so far to watch others race. Need to pace a bit though.
Warm up 3k and a 300m @1:30 as part of a novelty relay then:
1 minute = 337m
2k = 7:01.1
500m = 1:32.9
100m = 17.6
1k = 3:23.3 (always pleased with a good 1k at the end of the day

Then fly home - long day - now caught watching Nadal/Thiem (extraordinary tennis) in Paris and Aus/India at the World Cup at midnight as lizh is away!
Those are some solid times and a lot of hard work!
51 yo, 6'3" 205#
PBs (all since turning 50):
1 min - 373m, 500m - 1:23.2, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.9, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:22

KeithT
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Posts: 453
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » June 10th, 2019, 11:55 am

Did a fairly hard 10K Sat. and then a moderate 5k after a little rest, then a moderate/hard 10K yesterday. Got some good meters in and pushed pretty hard - I keep starting out at a pace that would give me a PR and hoping I will feel like I can push for it as I get into the middle of the row but haven't had that yet. Still just not quite comfortable in the "cruising" phase of the rows like I was several months ago, Haven't done much short work at all and have focused on a little longer rows but just not quite where I want to be. I have some big goals this ranking season and right now still slower than I was before. I backed of some of my weights and CF to see if that will help.
51 yo, 6'3" 205#
PBs (all since turning 50):
1 min - 373m, 500m - 1:23.2, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.9, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:22

Andrew Shuck
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Posts: 136
Joined: September 15th, 2018, 4:05 am

Re: What Training Have You Done Today?

Post by Andrew Shuck » June 10th, 2019, 12:41 pm

hjs wrote:
June 9th, 2019, 9:59 am
lindsayh wrote:
June 9th, 2019, 9:36 am
Andrew Shuck wrote:
June 9th, 2019, 8:21 am
My HR monitor dropped out a few times, putting me off.Also added pressure of recording event to watch back and analyse. I've deleted it. I waited 10mins then tried a 1minute row.. 361mtrs 45spm DF139
It's ok to have a S/day at the office..I'll be back. :D
Andrew just for me I try to avoid the HRM for big TTs especially the 2k - I reckon it messes with the brain enough to potentially
slow you down if you are getting close to MHR and second guessing. The 2k isn't long enough to really stretch the HR anyway - just go for it I reckon and leave the HRM for training pieces.
Agree, gives you zero usefull info, go by feel, cover the reading, you can see it afterwards.

Gutsy effort, bit high on rating maybe? Do you need that much for 1.35?
@ Lindsay.Henry thanks very much for your advise..I won't be training at all Mon-Fri for next 2 weeks, just Sat/Sun..
I wonder if not training for 5 days would class as some sort of taper. so i can try the 2k again this Sunday?
@ Lindsay you look like you had a lot of fun on the weekend well done.. Oh you are 67yrs old not 76? (Stu) :D
Male 52 yrs. 6'1"All time P.b's achieved in 2019/20....500m 1:24.7 1k 3:02.6 2k 6:20.2 5k 16:50.5 10k 35:25.9 1/2 M 1:17:37.3 60min 16557 full M 2:45:52.7 2018 100k 7:37.27.1

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hjs
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Joined: March 16th, 2006, 3:18 pm
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Re: What Training Have You Done Today?

Post by hjs » June 10th, 2019, 1:22 pm

Re taper, think you are busy workwise, don,t think you will be your best after such a week. Ofcourse you could try, but don,t think you will do super.
For my training see twitter @Hjsrowing

nick rockliff
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Posts: 463
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » June 10th, 2019, 2:37 pm

Just home in time to join a 30 min session on rowpro, took 4 mins from car to erg :D

Set the session to four splits by mistake.

30 min - 7860 - 1.54.5 - 20

07:30 - 1954 - 1.55.1 - 20 - 133 end HR
15:00 - 1967 - 1.54.3 - 20 - 143
22:30 - 1967 - 1.54.3 - 20 - 147
30:00 - 1973 - 1.54.0 - 20 - 153

Just eased into the session
Age 62 - 6' 4" - 108kg
All time PBs - 2k 6:16.4 - 5k 16:37.5 - 10k 34:35.5 - 30min 8727 - 60min 17059 - HM 74:25.9 - FM 2:43:48.8
50-59 PBs - 2k 6.24.3 - 5k 16.55.4 - 6k 20.34.2 - 10k 35.19.0 - 30min 8633 - 60min 16685 - HM 76.48.7
60-69 PBs - TBC

JimS
500m Poster
Posts: 67
Joined: February 12th, 2019, 5:42 pm

Re: What Training Have You Done Today?

Post by JimS » June 10th, 2019, 4:23 pm

hjs wrote:
June 10th, 2019, 1:22 pm
Re taper, think you are busy workwise, don,t think you will be your best after such a week. Ofcourse you could try, but don,t think you will do super.
Yeah. I took just 6 days off last week. It took 25 seconds off my 5k time. (Some of that down to poor pacing)

Anyone know whats going on with that? Is the training effect really that big? What physically happens when you stop training for a week?
Age: 37. Weight: 116kg. Height: 6'4"
2k: 6:43.1 5k: 17:32.7

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hjs
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Re: What Training Have You Done Today?

Post by hjs » June 10th, 2019, 4:40 pm

JimS wrote:
June 10th, 2019, 4:23 pm
hjs wrote:
June 10th, 2019, 1:22 pm
Re taper, think you are busy workwise, don,t think you will be your best after such a week. Ofcourse you could try, but don,t think you will do super.
Yeah. I took just 6 days off last week. It took 25 seconds off my 5k time. (Some of that down to poor pacing)

Anyone know whats going on with that? Is the training effect really that big? What physically happens when you stop training for a week?
Depends I guess, bloodvolune is the first thing that goes down, also to go up. You will be fine after a few weeks.
For my training see twitter @Hjsrowing

tgarrett3794
500m Poster
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Location: Aurora Colorado

Re: What Training Have You Done Today?

Post by tgarrett3794 » June 11th, 2019, 12:14 am

concept2 WOD long 6X2000M/2:00R

longest distance workout to date on the indoor rower. and now I have finally got passed the 100,000M on my log book. I'll count that as a achievement.

workout felt good. I was sad to see my pace drop off every interval. almost, but I was happy that I was able to get spm at least within the ballpark with ERGData chatting every 15 seconds to tell me where I was.



Time

Meters

Pace

Watts

Cal/Hr

S/M

56:16.4 12,000m 2:20.6 126 732 25

8:57.6 2,000m 2:14.4 144 796 25
9:15.4 2,000m 2:18.8 131 749 25
9:20.8 2,000m 2:20.2 127 737 25
9:25.3 2,000m 2:21.3 124 726 25
9:39.2 2,000m 2:24.8 115 696 25
9:38.0 2,000m 2:24.5 116 699 25
r1,817m
31 YO, 5'4/162CM #165(72ish) PR3(vi) totally blind athlete
PBs: HM 1:39:48.9(06/21/2019)
goals: sub 8-min 2K, sub-20min 5K, sub-1:35:00 HM, complete a FM
"do something today that will make you better tomorrow then you were yesterday"

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