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.
MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » November 7th, 2019, 6:25 am

winniewinser wrote:
November 7th, 2019, 5:58 am
MartinSH4321 wrote:
November 7th, 2019, 2:16 am
Thank you Alex!
I saw you tried the 4x1k once more at this tough pace, no surprise your lungs resigned, still a bit too hard with this rest time I think :wink:
Yeah....2km+2 is maybe a stretch too far at the moment for 4x :? . I need to reset my targets on these interval sessions as the BPP tends to encourage you to take the last average from the same session and then try and go quicker on the last. Trouble is, if I raced previous interval sessions then I am putting myself too much under pressure to keep going quicker. I'll learn one day :D
Yeah, that's a problem many ergers have with the PP, the expectation to get faster every training leads to overload in the long run. I decided not to go all out on the last interval, but to be a good bit faster than the other intervals (if possible). If I felt really good and the effort was close to the edge it's OK to be as fast or slower next time, depending on how I feel - less pressure, also mentally. By now it works pretty good for me, hopefully it also works in the long run. We all can still learn a lot :D
Martin, 1983, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09, 100m: 14,5, 1': 384m, 500m: 1:21,4
1k: 3:05 2k: 6:43, 5k: 18:03, 30': 8.059m, 10k: 37:22
60': 15.661m, HM: 1:21:57
rowing since 2018-06, 3mm in Nov19

tigy1997
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Re: What Training Have You Done Today?

Post by tigy1997 » November 7th, 2019, 7:05 am

3x10min/4min rest
7706 meters

max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » November 7th, 2019, 8:03 am

MartinSH4321 wrote:
November 7th, 2019, 6:25 am


Yeah....2km+2 is maybe a stretch too far at the moment for 4x :? . I need to reset my targets on these interval sessions as the BPP tends to encourage you to take the last average from the same session and then try and go quicker on the last. Trouble is, if I raced previous interval sessions then I am putting myself too much under pressure to keep going quicker. I'll learn one day :D
4x1k on 3' rest is going to be incredibly challenging at that pace, surely?

Be interesting to see what Henry has to say, but Mike Caviston suggested 2k+1 or 2k+2 but on 10' centres. That's ~6'30" rest.
49yo, 83kg, Pom living in Adelaide. PBs: 2k=7:34.7; 5k=19:44; 30min=7221m; 10k=41:24; 60min=14112m; HM=1:31.44

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » November 7th, 2019, 9:17 am

max_ratcliffe wrote:
November 7th, 2019, 8:03 am
MartinSH4321 wrote:
November 7th, 2019, 6:25 am


Yeah....2km+2 is maybe a stretch too far at the moment for 4x :? . I need to reset my targets on these interval sessions as the BPP tends to encourage you to take the last average from the same session and then try and go quicker on the last. Trouble is, if I raced previous interval sessions then I am putting myself too much under pressure to keep going quicker. I'll learn one day :D
4x1k on 3' rest is going to be incredibly challenging at that pace, surely?

Be interesting to see what Henry has to say, but Mike Caviston suggested 2k+1 or 2k+2 but on 10' centres. That's ~6'30" rest.
I'm definitely aiming for unrealistic targets then :roll:
Might do it again tomorrow to prove I can hit 4....but may at 1:48.
78kg, 6"2" Male, 1972, 1km=3:30.6, 2km=6:58.5, 5km=18:36.9, 10km=38:26.7, 60' 14,976m
Goals - add 5-10Kg, 6:50 2km, sub 18:00 5km, sub 38:00 10km, complete HM & FM

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hjs
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Re: What Training Have You Done Today?

Post by hjs » November 7th, 2019, 9:48 am

max_ratcliffe wrote:
November 7th, 2019, 8:03 am
MartinSH4321 wrote:
November 7th, 2019, 6:25 am


Yeah....2km+2 is maybe a stretch too far at the moment for 4x :? . I need to reset my targets on these interval sessions as the BPP tends to encourage you to take the last average from the same session and then try and go quicker on the last. Trouble is, if I raced previous interval sessions then I am putting myself too much under pressure to keep going quicker. I'll learn one day :D
4x1k on 3' rest is going to be incredibly challenging at that pace, surely?

Be interesting to see what Henry has to say, but Mike Caviston suggested 2k+1 or 2k+2 but on 10' centres. That's ~6'30" rest.
4x1k on 5 min rest is roughly 2k pace plus 1. Think this might be the single most often handled down session. Effort like its a 2k, but longer.
Pacing wise, I would hold back a bit during the first three, and do the last one a bit faster.
Nomatter what, it will always be a tough one, you need to be in a good mindset and need to have a good pacing plan.

Do not forget that Mike Himself was more or less a pro rower. He worked very hard, trained 10 times or more a week and knew very well what he was able to.
For my training see twitter @Hjsrowing

Mccrimmon
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Re: What Training Have You Done Today?

Post by Mccrimmon » November 7th, 2019, 10:04 am

I did a 4x1k but I was resting for waaay too long. Looking to cut it down to something I can brag about. haha

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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » November 7th, 2019, 12:06 pm

MartinSH4321 wrote:
November 6th, 2019, 9:15 am
but for me the 100m TT have the highest risk of injury.
Exactly... I tore up my back in May doing back to back 100m TT's.... I won't be doing any more of those.
Male, 45, 6ft / 241 lbs, 183cm / 108 kg / Started erging in Jan 2017
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KeithT
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Re: What Training Have You Done Today?

Post by KeithT » November 7th, 2019, 2:27 pm

MartinSH4321 wrote:
November 6th, 2019, 3:36 pm
10x1'/1'R today, last time's result was 407W average.

10:00.0 3,165m 1:34.7 411 1714 33 160
1:00.0 316m 1:34.9 409 1707 32 147
1:00.0 316m 1:34.9 409 1707 32 152
1:00.0 316m 1:34.9 409 1707 32 157
1:00.0 316m 1:34.9 409 1707 32 160
1:00.0 316m 1:34.9 409 1707 33 162
1:00.0 316m 1:34.9 409 1707 33 162
1:00.0 316m 1:34.9 409 1707 33 164
1:00.0 316m 1:34.9 409 1707 34 165
1:00.0 316m 1:34.9 409 1707 35 166
1:00.0 320m 1:33.7 425 1761 36 168

This was really hard, after rep 6 I seriously thought about quitting. The last one was not all out, but not much left in the tank. I still felt the 30'' intervals from Monday, very happy with this effort.
This really close to when I did this for the first time last week. Very good result! I truly think you can get some good PBs on the 1K and 2K. I am going to try this one again and be a little more aggressive in the beginning.
51 yo, 6'3" 207#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 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

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » November 7th, 2019, 4:18 pm

KeithT wrote:
November 7th, 2019, 2:27 pm
MartinSH4321 wrote:
November 6th, 2019, 3:36 pm
10x1'/1'R today, last time's result was 407W average.

10:00.0 3,165m 1:34.7 411 1714 33 160
1:00.0 316m 1:34.9 409 1707 32 147
1:00.0 316m 1:34.9 409 1707 32 152
1:00.0 316m 1:34.9 409 1707 32 157
1:00.0 316m 1:34.9 409 1707 32 160
1:00.0 316m 1:34.9 409 1707 33 162
1:00.0 316m 1:34.9 409 1707 33 162
1:00.0 316m 1:34.9 409 1707 33 164
1:00.0 316m 1:34.9 409 1707 34 165
1:00.0 316m 1:34.9 409 1707 35 166
1:00.0 320m 1:33.7 425 1761 36 168

This was really hard, after rep 6 I seriously thought about quitting. The last one was not all out, but not much left in the tank. I still felt the 30'' intervals from Monday, very happy with this effort.
This really close to when I did this for the first time last week. Very good result! I truly think you can get some good PBs on the 1K and 2K. I am going to try this one again and be a little more aggressive in the beginning.
Thank you Keith, my interval sessions give me good confidence, Friday next week I'll do my first (conservative) 2k to see where I am atm, pretty sure I get sub 6:40, at least at the second try a week later. The 1k is on my to do list for december, I hope for a 3:03,x.
Are you feeling better, and will you try the ctc this week?
Martin, 1983, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09, 100m: 14,5, 1': 384m, 500m: 1:21,4
1k: 3:05 2k: 6:43, 5k: 18:03, 30': 8.059m, 10k: 37:22
60': 15.661m, HM: 1:21:57
rowing since 2018-06, 3mm in Nov19

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » November 7th, 2019, 5:16 pm

Decision for tomorrow morning....another crack at 4x1km/3'R (target adjusted to 1:48) or I move on and do the prescribed 2x15m/2'R 🤔 (target maybe 1:53/54).

Decisions decisions
78kg, 6"2" Male, 1972, 1km=3:30.6, 2km=6:58.5, 5km=18:36.9, 10km=38:26.7, 60' 14,976m
Goals - add 5-10Kg, 6:50 2km, sub 18:00 5km, sub 38:00 10km, complete HM & FM

Erik A
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Re: What Training Have You Done Today?

Post by Erik A » November 7th, 2019, 11:09 pm

going to hit the gym tonight same session as previous.
was reviewing my goals for the next 12 months and i have the following.
do the holiday challenge. the 200k one... looks like i will be upping my workouts to 5 per week of 60 mins starting in two weeks.if i crash and burn i should get the 100k one easy enough :D
by August 2020 be at or near 7 min 2k as i will then be prepping for both the Aussie indoor rowing champs (Oct) and the NZ indoor rowing champs (Nov).
this will be a bit of a challenge and i really dont want to do the aussie one as my first comp but i have to start somewhere i suppose.
@ Lindsay. unfortunately i wont be up to watch the nz champs this month as i now have a work commitment the night before which doesnt give me time to fly/drive up to watch :(
so lots of work to put in between now and Oct 2020
then Masters in 2021
Erik
56 yo from New Zealand
6'4 and 125kg

Erik A
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Re: What Training Have You Done Today?

Post by Erik A » November 8th, 2019, 2:18 am

Tonight
8 x 5min 2r @2:05.3 for 9523m 23 spm
Erik
56 yo from New Zealand
6'4 and 125kg

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » November 8th, 2019, 4:58 am

Decided on the 2x15m/2'R for this mornings session, target was 1:53-1:54. Found this really tough, as I am with all sessions at the moment :( . Ever since the 2km effort it's all a struggle.....not that this would ever be easy but my 5km pace is 1:51.6 so surely this target shouldn't feel that bad. HR was near max by the end.

Time Meters Pace Watts Cal/Hr S/M
15:00.0 3,977m 1:53.1 242 1131 26
15:00.0 3,915m 1:54.9 230 1093 26
30:00.0 7,892m 1:54.0 236 1112 26

I might take some time off and do some different training....hopefully coming back fresher.
78kg, 6"2" Male, 1972, 1km=3:30.6, 2km=6:58.5, 5km=18:36.9, 10km=38:26.7, 60' 14,976m
Goals - add 5-10Kg, 6:50 2km, sub 18:00 5km, sub 38:00 10km, complete HM & FM

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » November 8th, 2019, 5:17 am

winniewinser wrote:
November 8th, 2019, 4:58 am
Decided on the 2x15m/2'R for this mornings session, target was 1:53-1:54. Found this really tough, as I am with all sessions at the moment :( . Ever since the 2km effort it's all a struggle.....not that this would ever be easy but my 5km pace is 1:51.6 so surely this target shouldn't feel that bad. HR was near max by the end.

Time Meters Pace Watts Cal/Hr S/M
15:00.0 3,977m 1:53.1 242 1131 26
15:00.0 3,915m 1:54.9 230 1093 26
30:00.0 7,892m 1:54.0 236 1112 26

I might take some time off and do some different training....hopefully coming back fresher.
For this session I would set the target to 30min-PB+1 or +0,5. I recently did 3x10min with 3min rest exactly at 30min PB pace and it was pretty hard. For longer intervals the break hasn't a big influence on the pace, completely different to short intervals. It looks like you set your target pace a bit too hard for your intervals, I would recommend to start a bit more conservative and slowly raise the pace, otherwise you will risk a training overload I fear. Maybe a short brake is a good idea, then come back fresh and improve slow but steady :D
Last edited by MartinSH4321 on November 8th, 2019, 5:25 am, edited 1 time in total.
Martin, 1983, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09, 100m: 14,5, 1': 384m, 500m: 1:21,4
1k: 3:05 2k: 6:43, 5k: 18:03, 30': 8.059m, 10k: 37:22
60': 15.661m, HM: 1:21:57
rowing since 2018-06, 3mm in Nov19

philjoakley
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Re: What Training Have You Done Today?

Post by philjoakley » November 8th, 2019, 5:19 am

winniewinser wrote:
November 8th, 2019, 4:58 am
Decided on the 2x15m/2'R for this mornings session, target was 1:53-1:54. Found this really tough, as I am with all sessions at the moment :( . Ever since the 2km effort it's all a struggle.....not that this would ever be easy but my 5km pace is 1:51.6 so surely this target shouldn't feel that bad. HR was near max by the end.

Time Meters Pace Watts Cal/Hr S/M
15:00.0 3,977m 1:53.1 242 1131 26
15:00.0 3,915m 1:54.9 230 1093 26
30:00.0 7,892m 1:54.0 236 1112 26

I might take some time off and do some different training....hopefully coming back fresher.
Take it easy Alex. I have definitely pushed myself too hard and am backing off. It's very easy to get really competitive with yourself and you can push yourself too hard, too often. Am going to spend some time doing 30 minutes at 70% of max to keep myself fit but also healthy.
Age: 47 Height: 6ft 4 ins: HWT PB: 1000:3:19.1 2000:6:55.9 5000: 18:10.9 Started rowing in June 2019

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