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.
Erik A
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Re: What Training Have You Done Today?

Post by Erik A » December 5th, 2019, 3:21 pm

of course they may not add all their meters after every session so there is also that possibility
Erik
56 yo from New Zealand
6'4 and 125kg

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » December 5th, 2019, 3:29 pm

Dangerscouse wrote:
December 5th, 2019, 4:18 am
Image

Seeing as I'm far off top form I thought I'd roll the dice and see what happens. Getting used to the distance is more valuable to me then conserving energy, not least as tapering doesn't seem to really work for me.

I think this will give me a target of 6:45 now...hopefully the dry warm air won't take too much of a toll

A 30r21 @1:57.5 followed four mins later just to keep my momentum going as I seem to have broken out of the mini slump.
Looks like a solid effort and good to get a 2K in before the race, especially if tapering doesn't do much for you. So is 6:45 how you will plan race day?
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.4, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16110, HM - 1:20:17, FM - 2:47:46

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » December 5th, 2019, 3:49 pm

winniewinser wrote:
December 5th, 2019, 8:50 am
I decided to exorcise some demons from Tuesday's session and re-row 4x2000m/4'R :twisted: . This time I got it done and just about to target (1:53). Interval 4 was a beast and it took a lot out of me to focus on not HD'ing as at one point it was drifting with 1:56's-1:59's on the monitor :?

30:11.8 / 1:53.2 / 26
7:33.7 / 1:53.4 / 26
7:33.4 / 1:53.3 / 26
7:33.2 / 1:53.3 / 26
7:31.6 / 1:52.9 / 27

Max HR 176
Avg HR 146

10' warmup
5' cooldown

What puzzles me with these interval sessions is how I can row a straight 5km at 1:51 but struggle with this?
Way to fight thru and the results ended up being good. I battle demons with the 4x1000 5'R - I had HDs on it a few times and then finally paced better and finished and went faster, haven't done for a while but going to force myself to do it. It always seems when you commit to the fact that you aren't going to quit even if results are not what you want your body responds and it ends up just fine.
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.4, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16110, HM - 1:20:17, FM - 2:47:46

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Mark E
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Re: What Training Have You Done Today?

Post by Mark E » December 5th, 2019, 4:35 pm

Garage erg session -- toasty warm compared to recent days.

4 X 15' at r20
Light to moderate effort 2:18 to 2:22 splits
Heart rate 125-135

Somewhat sore from the lifting + indoor climbing combo yesterday. Seemed like a good day to spin it out, as the cyclists say.
6 feet, 180 lbs. 52 years old, 2K PR 6:27 (forever ago) 7:25 (modern day, at altitude)

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » December 5th, 2019, 4:51 pm

KeithT wrote:
December 5th, 2019, 3:29 pm

Looks like a solid effort and good to get a 2K in before the race, especially if tapering doesn't do much for you. So is 6:45 how you will plan race day?
Thanks Keith. Yeah, I think 6:45 is probably where I'll end up, maybe a bit faster but not much more. I always have a nagging feeling that anything other than a 2k or a bit more than 2k isn't going to be that helpful for me as that last 500m is where everything changes, either in a good or bad way

Three days before my HM PB I did a 30k and two days before that I did 85k (it should have been 100k but I had to quit due to exercise induced asthma). One day off seems to work well for me, maybe two might be alright too but three or more and I notice the difference
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:09; 10k= 36:21 30mins= 8,428m 60mins= 16,331m HM= 1:18:40; 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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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » December 5th, 2019, 5:36 pm

KeithT wrote:
December 5th, 2019, 3:49 pm
Way to fight thru and the results ended up being good. I battle demons with the 4x1000 5'R - I had HDs on it a few times and then finally paced better and finished and went faster, haven't done for a while but going to force myself to do it. It always seems when you commit to the fact that you aren't going to quit even if results are not what you want your body responds and it ends up just fine.
Cheers Keith.

If I go back to BPP next week I've got it all over again :roll: :lol: ...might swap to 4x8min but that's not much better.
LWTM, 6'2" 48yo, 100m=17.9, 1min=337m, 500m=1:34.2, 1km=3:24.6, 2km=6:53.5, 5km=18:36.9, 10km=38:18.6
60' 15,286m, HM 1:26:04.6, FM 3:08:12.8

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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » December 5th, 2019, 6:28 pm

Some interval work today... My target for the session was SPI 10 on the dot.

4x1500m/2:00r / 23:20.8 / 1:56.7 / DF 145 / SR 22 / SPI 10.0 / 220w

Good session... Lots-o-sweat
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
Image

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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » December 6th, 2019, 7:06 am

winniewinser wrote:
December 5th, 2019, 8:50 am
I decided to exorcise some demons from Tuesday's session and re-row 4x2000m/4'R :twisted: . This time I got it done and just about to target (1:53). Interval 4 was a beast and it took a lot out of me to focus on not HD'ing as at one point it was drifting with 1:56's-1:59's on the monitor :?

30:11.8 / 1:53.2 / 26
7:33.7 / 1:53.4 / 26
7:33.4 / 1:53.3 / 26
7:33.2 / 1:53.3 / 26
7:31.6 / 1:52.9 / 27

Max HR 176
Avg HR 146

10' warmup
5' cooldown

What puzzles me with these interval sessions is how I can row a straight 5km at 1:51 but struggle with this?
Nice session and very well done battling past your inner chimp.

4x2k (r4'50" at the moment!) are the only intervals I have in my current plan, and I'm always pretty pleased if and when I complete them. 3rd rep is often the hardest, because I'm already knackered, and the end seems so far away. That said, this week, the 4th rep was by far the toughest and the relief of knowing the end was in sight only just pulled me through. I spent some time lying on the floor afterwards looking an absolute state.
49yo, 82kg
PBs: 1'=328m; 500m=1:38.2; 1k=3:25:1; 2k=7:34.7; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46

2020 goals:
1k - sub 3:30; 30' > 7500m; 60' > 14600m; HM sub 1:29.00
2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00;

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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » December 6th, 2019, 7:26 am

Dangerscouse wrote:
December 5th, 2019, 4:18 am
Image

Seeing as I'm far off top form I thought I'd roll the dice and see what happens. Getting used to the distance is more valuable to me then conserving energy, not least as tapering doesn't seem to really work for me.

I think this will give me a target of 6:45 now...hopefully the dry warm air won't take too much of a toll

A 30r21 @1:57.5 followed four mins later just to keep my momentum going as I seem to have broken out of the mini slump.
Did you do the 30r21 on a whim? That's a brute of a session after a tough 2k!
49yo, 82kg
PBs: 1'=328m; 500m=1:38.2; 1k=3:25:1; 2k=7:34.7; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46

2020 goals:
1k - sub 3:30; 30' > 7500m; 60' > 14600m; HM sub 1:29.00
2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00;

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » December 6th, 2019, 7:51 am

max_ratcliffe wrote:
December 6th, 2019, 7:06 am
I spent some time lying on the floor afterwards looking an absolute state.
Thx Max.....I'm down to do it again next week!

Ditto on the above!! :lol: ...I was a mess and as I did it before work it was a lack lustre day with no energy :wink:

Unsure whether to row today but I'm pretty stressed with work so maybe I should just belt out a lunchtime session. :lol:
LWTM, 6'2" 48yo, 100m=17.9, 1min=337m, 500m=1:34.2, 1km=3:24.6, 2km=6:53.5, 5km=18:36.9, 10km=38:18.6
60' 15,286m, HM 1:26:04.6, FM 3:08:12.8

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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » December 6th, 2019, 7:53 am

60' L4 session today.

Felt really strong for the start, and just powered through the first two segments and was really enjoying a good leg drive. Not such a great idea as it turned out - by the end I was really fatigued and was finding the splits very hard to meet. Not ever in danger of an HD (it's not that sort of workout), but a real feeling of my legs being utterly spent.

Saw 81.xxkg on the scale for the first time in a while, so get to change the sig again :). Interestingly had shed another half kilo of water by the end.
Last edited by max_ratcliffe on December 6th, 2019, 7:56 am, edited 1 time in total.
49yo, 82kg
PBs: 1'=328m; 500m=1:38.2; 1k=3:25:1; 2k=7:34.7; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46

2020 goals:
1k - sub 3:30; 30' > 7500m; 60' > 14600m; HM sub 1:29.00
2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00;

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winniewinser
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Location: England

Re: What Training Have You Done Today?

Post by winniewinser » December 6th, 2019, 7:56 am

max_ratcliffe wrote:
December 6th, 2019, 7:53 am
60' L4 session today.

Felt really strong for the start, and just powered through the first two segments and really enjoying what a good leg drive. Not such a great idea as it turned out - by the end I was really fatigued and was finding the splits very hard to meet. Not ever in danger of an HD (it's not that sort of workout), but a real feeling of my legs being utterly spent.

Saw 81.xxkg on the scale for the first time in a while, so get to change the sig again :). Interestingly had shed another half kilo of water by the end.
Are you looking to lose weight?....I'm looking to go the other way :lol:
LWTM, 6'2" 48yo, 100m=17.9, 1min=337m, 500m=1:34.2, 1km=3:24.6, 2km=6:53.5, 5km=18:36.9, 10km=38:18.6
60' 15,286m, HM 1:26:04.6, FM 3:08:12.8

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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » December 6th, 2019, 8:01 am

winniewinser wrote:
December 6th, 2019, 7:56 am
max_ratcliffe wrote:
December 6th, 2019, 7:53 am
60' L4 session today.

Felt really strong for the start, and just powered through the first two segments and really enjoying what a good leg drive. Not such a great idea as it turned out - by the end I was really fatigued and was finding the splits very hard to meet. Not ever in danger of an HD (it's not that sort of workout), but a real feeling of my legs being utterly spent.

Saw 81.xxkg on the scale for the first time in a while, so get to change the sig again :). Interestingly had shed another half kilo of water by the end.
Are you looking to lose weight?....I'm looking to go the other way :lol:
Yes - as I'm only 5'10", I figure I should have a crack at getting to 75kg. I think I might be a bit of a skeletor at that weight, but we'll see. Nealy 5kg down from when I signed up to the forum, probably helped by not eating up to 12 weetbix a day as I did during the mad March challenge.
49yo, 82kg
PBs: 1'=328m; 500m=1:38.2; 1k=3:25:1; 2k=7:34.7; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46

2020 goals:
1k - sub 3:30; 30' > 7500m; 60' > 14600m; HM sub 1:29.00
2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00;

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winniewinser
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Location: England

Re: What Training Have You Done Today?

Post by winniewinser » December 6th, 2019, 8:08 am

max_ratcliffe wrote:
December 6th, 2019, 8:01 am
winniewinser wrote:
December 6th, 2019, 7:56 am
max_ratcliffe wrote:
December 6th, 2019, 7:53 am
60' L4 session today.

Felt really strong for the start, and just powered through the first two segments and really enjoying what a good leg drive. Not such a great idea as it turned out - by the end I was really fatigued and was finding the splits very hard to meet. Not ever in danger of an HD (it's not that sort of workout), but a real feeling of my legs being utterly spent.

Saw 81.xxkg on the scale for the first time in a while, so get to change the sig again :). Interestingly had shed another half kilo of water by the end.
Are you looking to lose weight?....I'm looking to go the other way :lol:
Yes - as I'm only 5'10", I figure I should have a crack at getting to 75kg. I think I might be a bit of a skeletor at that weight, but we'll see. Nealy 5kg down from when I signed up to the forum, probably helped by not eating up to 12 weetbix a day as I did during the mad March challenge.
Contemplated that move myself but at 6'2" I'm already a beanpole and the wife is not keen :lol:

Good luck!
LWTM, 6'2" 48yo, 100m=17.9, 1min=337m, 500m=1:34.2, 1km=3:24.6, 2km=6:53.5, 5km=18:36.9, 10km=38:18.6
60' 15,286m, HM 1:26:04.6, FM 3:08:12.8

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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » December 6th, 2019, 10:38 am

Just a quickie...not related to the ergo but some of you will know I've been getting into deadlifting. Last weekend I pulled 160kg at around 78kg bodyweight which was my end of year goal. Very pleased, although took me several days to repair haha. I was going to post this with a new 1 min max effort PB on the ergo (I tried a hard 40s effort recently and on for ~355m so am confident) which I am planning to have a go at soon when I feel A1 but that may be a little while as lots of niggles like elbows sore, glutes aching from deads and squatting alot. Anyway....hopefully another update soon. I don't post my erg stuff atm because it's all boring 5K and 30mins efforts in the 1:51-1:59/500m range just trying to maintain some sort of aerobic capacity over 25K-30K/week.
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!

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