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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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » December 6th, 2019, 10:52 am

After a silly blast at 1min I did 5km at low rate as a feeler for a TT attempt later this month. It's not a distance I have been doing recently so it was good to get back seeing those meters on the monitor again. Target was to keep it under 2:00 pace.

19:57.7 / 5,000m / 1:59.7 / 18 / 162

Sweaty mess at the end. No erging for at least 48hrs now with crimbo party and hangover B)
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

canglem
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Re: What Training Have You Done Today?

Post by canglem » December 6th, 2019, 10:54 am

Wanted to have a more consistent 10k last night, so I just rowed at a comfortable pace for the first 2k, then did the math in my head to try and match that time. I'd say I succeeded?

46:18.9 10,000m 2:18.9 130 749 21
9:15.8 2,000m 2:18.9 130 749 22
9:15.9 4,000m 2:18.9 130 748 21
9:15.7 6,000m 2:18.9 131 749 21
9:15.6 8,000m 2:18.9 131 749 21
9:15.9 10,000m 2:18.9 130 748 21

Ended up less than a second and a half off my PB I set the other day, to boot.
Started rowing 4/22/19.
PBs: 1min - 314m, 500m - 1:40.0, 1,000m - 3:45.3, 4min - 1,082m, 2,000m - 7:41.0, 5.000m - 21:18.2, 6,000m - 25:41.6, 30min - 7,010m, 10k - 44:40.5, 60min - 13,112m

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » December 6th, 2019, 12:50 pm

max_ratcliffe wrote:
December 6th, 2019, 7:26 am

Did you do the 30r21 on a whim? That's a brute of a session after a tough 2k!
Cheers Max, and yes, as I temporarily lost the love of erging recently it kind of felt necessary and a decent way of getting my head to cope with a bit more added stress rather than any more hard short distances.

It's all about fighting off the moments of doubt and uncertainty but not pushing too hard to really leave me exhausted. I guess it's a form of supercompensation.

Good news on the weight loss too, it sounds like you're finding your naturally ideal weight. I was circa 16kg heavier when, about seven years ago I started to row regularly again, after a long period of very poor training, and it dropped off quickly and has stayed off too. I'm sure that everyone has a natural bodyweight that you gravitate towards, assuming that there isn't excessive overeating or under eating.
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

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » December 6th, 2019, 12:52 pm

Gammmmo wrote:
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.
Very good Paul. Deadlifting more than double your bodyweight is a great achievement
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

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » December 6th, 2019, 1:01 pm

Gammmmo wrote:
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.
Great job Paul, love to see people hitting their goals off the ERG too. To me you also hit another milestone as being American this equates to over 350 pounds.
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

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » December 6th, 2019, 1:22 pm

Gammmmo wrote:
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.
Good work, clearly above 2x bodyweight.
I'm curious how your DL improvement helps your 1min TT, good luck for that! Do you know what your DL max was when you did the 350m?
Martin, 1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 174
LP: 1:06, 100m: 14.0, 1': 387m, 500m: 1:21.4
1k: 3:05 2k: 6:43, 5k: 17:58, 30': 8130m, 30R20: 8088m 10k: 37:05
60': 15779m, HM: 1:21:57
rowing since Jun18, 4mm in Apr20

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » December 6th, 2019, 1:41 pm

winniewinser wrote:
December 6th, 2019, 10:52 am
After a silly blast at 1min I did 5km at low rate as a feeler for a TT attempt later this month. It's not a distance I have been doing recently so it was good to get back seeing those meters on the monitor again. Target was to keep it under 2:00 pace.

19:57.7 / 5,000m / 1:59.7 / 18 / 162

Sweaty mess at the end. No erging for at least 48hrs now with crimbo party and hangover B)
Nice session, that's good strokepower. I love this hard low rate sessions, very exhausting, but different to high rates.

Have fun at the party! :lol:
Martin, 1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 174
LP: 1:06, 100m: 14.0, 1': 387m, 500m: 1:21.4
1k: 3:05 2k: 6:43, 5k: 17:58, 30': 8130m, 30R20: 8088m 10k: 37:05
60': 15779m, HM: 1:21:57
rowing since Jun18, 4mm in Apr20

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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » December 6th, 2019, 2:54 pm

Gammmmo wrote:
December 6th, 2019, 10:38 am
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.
You should post these efforts!

When I first started out I doing a lot of data gathering/ benchmarking / looking for erg goals & inspiration, etc...

Those kind of daily posts are valuable to noobs...
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
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Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » December 6th, 2019, 3:04 pm

lancecampeau wrote:
December 6th, 2019, 2:54 pm
Gammmmo wrote:
December 6th, 2019, 10:38 am
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.
You should post these efforts!

When I first started out I doing a lot of data gathering/ benchmarking / looking for erg goals & inspiration, etc...

Those kind of daily posts are valuable to noobs...
That is a very good point. It can be surprising to us how much benefit others can get out of seeing experienced ergers sessions, no matter how mundane they may seem.

Also, they don't sound boring to me...I always love erg screenshots or pastes of raw data.
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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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » December 6th, 2019, 5:34 pm

Gammmmo wrote:
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.
<>
Well done Paul. You are getting seriously strong.
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, 5:46 pm

MartinSH4321 wrote:
December 6th, 2019, 1:41 pm
winniewinser wrote:
December 6th, 2019, 10:52 am
After a silly blast at 1min I did 5km at low rate as a feeler for a TT attempt later this month. It's not a distance I have been doing recently so it was good to get back seeing those meters on the monitor again. Target was to keep it under 2:00 pace.

19:57.7 / 5,000m / 1:59.7 / 18 / 162

Sweaty mess at the end. No erging for at least 48hrs now with crimbo party and hangover B)
Nice session, that's good strokepower. I love this hard low rate sessions, very exhausting, but different to high rates.

Have fun at the party! :lol:
Yeah, it is good stroke power, especially given how Alex is built.

Out of nerdy interest, I looked up where this pace sits on the WP for rate 18. It's a shade under 1:39/500m pace. I know that an L4 workout wouldn't ever be as short as 20min, but I'm very impressed by this. Leg drive must be very fast and snappy, or else Alex is a lot stronger than he claims. :)
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, 6:14 pm

lancecampeau wrote:
December 6th, 2019, 2:54 pm
Gammmmo wrote:
December 6th, 2019, 10:38 am
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.
You should post these efforts!

When I first started out I doing a lot of data gathering/ benchmarking / looking for erg goals & inspiration, etc...

Those kind of daily posts are valuable to noobs...
I've usually only been posting when there's something that I've felt was interesting (or amusing - generally other gym users!) about the w/o, but I'll try to post everything now, given Lance's comments.
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, 6:27 pm

Dangerscouse wrote:
December 6th, 2019, 12:50 pm
max_ratcliffe wrote:
December 6th, 2019, 7:26 am

Did you do the 30r21 on a whim? That's a brute of a session after a tough 2k!
Cheers Max, and yes, as I temporarily lost the love of erging recently it kind of felt necessary and a decent way of getting my head to cope with a bit more added stress rather than any more hard short distances.

It's all about fighting off the moments of doubt and uncertainty but not pushing too hard to really leave me exhausted. I guess it's a form of supercompensation.

Good news on the weight loss too, it sounds like you're finding your naturally ideal weight. I was circa 16kg heavier when, about seven years ago I started to row regularly again, after a long period of very poor training, and it dropped off quickly and has stayed off too. I'm sure that everyone has a natural bodyweight that you gravitate towards, assuming that there isn't excessive overeating or under eating.
Thanks Stu,

Unfortunately, my natural weight is probably about a stone and a bit heavier than it should be!

GP told me that I should probably be closer to 80kg than I was, so that's one motivator, and being able to change the sig to LWT is another. 80kg should be fairly straightforward, but 75kg will quite be a challenge. 72.5kg would be well out of range, so it's as well that I don't row OTW.
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;

Dino
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Re: What Training Have You Done Today?

Post by Dino » December 6th, 2019, 7:06 pm

Had to be woken up at 9.30pm reminding me to do my rowing :roll:
..almost decided to give it a miss but the holiday challenge dragged me down to the garage.
Did a 'just row' as didn't know how far as I was going to get and set off at my MP ...and just carried on...
16067m @ 2:06.4 for the session to hit the 100k mark for the holiday challenge.
[I did think to myself maybe I'll do another 5k and get to HM distance... that thought lasted about 2 seconds... :lol: ]
52M HWT 18/19, 19/20, 20/21 Rowing on Zwift!
1m 326m, 500m 1:38,7, 1k 3:35.7, 2k 7:24.2, 5k 19:06.6, 6k 23:26.0, 30m 7708m, 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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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » December 7th, 2019, 1:17 am

8k 32:53.8.
Mixed rate 2:01/2:07, changes every 500m.

Found this very tough today, but finished (albeit in a sweaty heap), so happy with that.
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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