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.
KeithT
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Re: What Training Have You Done Today?

Post by KeithT » July 31st, 2020, 1:36 pm

Tandstad wrote:
July 31st, 2020, 1:26 pm
Dangerscouse wrote:
July 31st, 2020, 12:59 pm
Tandstad wrote:
July 30th, 2020, 3:20 pm
Done quite a bit of speed work the last days, so opted for an easier workout today.

3x5k @ 3 min rest
Time Meters Pace Watts Cal/Hr S/M
53:55.1 15,000m 1:47.8 279 1260 27 163
17:58.7 5,000m 1:47.8 279 1259 28 153
17:58.8 5,000m 1:47.8 279 1259 27 164
17:57.7 5,000m 1:47.7 280 1262 27 172

I guess the heart rate numbers are maximum heart rate for that interval, as I know the average is quite a bit lower :)

Sweaty session, but very controlled all the way.
I have clearly had too much time off the erg as I'm looking at this session and thinking I might give it a try.

I reckon the third rep will start to slap me around the face from fairly early on. Great session JA.
Do it, dooo iiiit :lol: I reckon you could complete this session with some digging Stu :D thanks a lot, these sessions(this one and the 4x8 we did for instance) gives a good feeling, not too hard work, but at the end you are feeling the fatigue sneaking up. And as a bonus, if you can complete it, I need to try and go even harder next time!
Was just going to say if you try it Stu, I will try it but not sure I want to commit to that yet :wink:
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 376m, 500m - 1:21.9, 1K - 2:59.4, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:47:46

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winniewinser
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Location: England

Re: What Training Have You Done Today?

Post by winniewinser » July 31st, 2020, 2:09 pm

Checking my Polar stats today and it's very noticeable the difference between 2019 to 2020. Lots more time in high zones previously and not much engine building. Hopefully that is being rectified now, not least as I can't risk pushing things.

2019
Image

Image

2020
Image

Image

I do like stats 😁
Alex, LWTM, 6'2" 48yo, 100m 17.7, 1min 340m, 500m 1:31.9, 1km 3:16.3, 2km 6:53.0, 5km 17:59.8, 6km 22:20.4, 30' 7958m, 10km 38:18.6, 60' 15,286m, HM 1:24:08.5, FM 3:08:12.8

MartinSH4321
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Posts: 2170
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » July 31st, 2020, 2:39 pm

KeithT wrote:
July 31st, 2020, 1:34 pm
Dangerscouse wrote:
July 31st, 2020, 12:56 pm
KeithT wrote:
July 31st, 2020, 9:55 am
Did a hard 30 minute yesterday - ended up as a PB but I am not ranking or posting it as I want to do a "real" TT for it next week. Figured I tested FM (first one) and then had a PB on HM and 10K even if not to goal. Going to do the 30 minute and then 5k, 2k. No time table but test one every couple weeks or so.
Come on, you've got to let us know what the result was, even if you beat it next week? :D
LOL, OK, I decided I was going to try and hit a 1:48 pace exactly and I did just that which equated to 8330M. Thought about pushing for more but after the CTC on Tuesday I was just hoping to hit the 1:48 pace and I did pretty much the whole thing at that pace - very flat, especially for me as being consistent is never a strong point for me. I mean I would have strokes higher and lower but kept the avg. right on 1:48. So, next week I want to get closer to 1:47 and hit 8400.
Wow, definitely worth to post in the PB thread in my opinion, but we wait for >8400 next week :) Good luck!
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

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » July 31st, 2020, 2:44 pm

winniewinser wrote:
July 31st, 2020, 2:09 pm
Checking my Polar stats today and it's very noticeable the difference between 2019 to 2020. Lots more time in high zones previously and not much engine building. Hopefully that is being rectified now, not least as I can't risk pushing things.

2019
Image

Image

2020
Image

Image

I do like stats 😁
Your base endurance got a big push in these last months, when the high zones are save again all distances will benefit and you'll be #1 poster in the PB thread :lol:
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

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winniewinser
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Posts: 1913
Joined: August 9th, 2019, 9:35 am
Location: England

Re: What Training Have You Done Today?

Post by winniewinser » July 31st, 2020, 2:48 pm

MartinSH4321 wrote:
July 31st, 2020, 2:44 pm
Your base endurance got a big push in these last months, when the high zones are save again all distances will benefit and you'll be #1 poster in the PB thread :lol:
You mean saying well done to everyone else :wink: ....PB's.....doubtful B)
Alex, LWTM, 6'2" 48yo, 100m 17.7, 1min 340m, 500m 1:31.9, 1km 3:16.3, 2km 6:53.0, 5km 17:59.8, 6km 22:20.4, 30' 7958m, 10km 38:18.6, 60' 15,286m, HM 1:24:08.5, FM 3:08:12.8

KeithT
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Posts: 1543
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » July 31st, 2020, 3:07 pm

MartinSH4321 wrote:
July 31st, 2020, 2:39 pm
KeithT wrote:
July 31st, 2020, 1:34 pm
Dangerscouse wrote:
July 31st, 2020, 12:56 pm


Come on, you've got to let us know what the result was, even if you beat it next week? :D
LOL, OK, I decided I was going to try and hit a 1:48 pace exactly and I did just that which equated to 8330M. Thought about pushing for more but after the CTC on Tuesday I was just hoping to hit the 1:48 pace and I did pretty much the whole thing at that pace - very flat, especially for me as being consistent is never a strong point for me. I mean I would have strokes higher and lower but kept the avg. right on 1:48. So, next week I want to get closer to 1:47 and hit 8400.
Wow, definitely worth to post in the PB thread in my opinion, but we wait for >8400 next week :) Good luck!
Will see, yesterday may have been a good day and I didn't realize it but plan to give it a shot.
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 376m, 500m - 1:21.9, 1K - 2:59.4, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:47:46

KeithT
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Posts: 1543
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » July 31st, 2020, 3:09 pm

winniewinser wrote:
July 31st, 2020, 2:48 pm
MartinSH4321 wrote:
July 31st, 2020, 2:44 pm
Your base endurance got a big push in these last months, when the high zones are save again all distances will benefit and you'll be #1 poster in the PB thread :lol:
You mean saying well done to everyone else :wink: ....PB's.....doubtful B)
LOL, got to love the self-deprecating humor.
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 376m, 500m - 1:21.9, 1K - 2:59.4, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:47:46

Tandstad
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Re: What Training Have You Done Today?

Post by Tandstad » July 31st, 2020, 3:15 pm

KeithT wrote:
July 31st, 2020, 1:34 pm
Dangerscouse wrote:
July 31st, 2020, 12:56 pm
KeithT wrote:
July 31st, 2020, 9:55 am
Did a hard 30 minute yesterday - ended up as a PB but I am not ranking or posting it as I want to do a "real" TT for it next week. Figured I tested FM (first one) and then had a PB on HM and 10K even if not to goal. Going to do the 30 minute and then 5k, 2k. No time table but test one every couple weeks or so.
Come on, you've got to let us know what the result was, even if you beat it next week? :D
LOL, OK, I decided I was going to try and hit a 1:48 pace exactly and I did just that which equated to 8330M. Thought about pushing for more but after the CTC on Tuesday I was just hoping to hit the 1:48 pace and I did pretty much the whole thing at that pace - very flat, especially for me as being consistent is never a strong point for me. I mean I would have strokes higher and lower but kept the avg. right on 1:48. So, next week I want to get closer to 1:47 and hit 8400.
Just saw this post now Keith, that is a real strong result for an half-attempt, and boding really well for a 8400 once you go all in, seems you are on real strong form😎💪
35YO, 188 cm, 109 kg, NOR. Instagram: jtands
1K: 2:59(2020), 2K: 6:16(2020), 5K: 16:44(2020), 6K: 20:53(2020), 10K: 34:44(2020), 30min: 8743m(2020), 30r20: 8416(2020), 60min: 16851(2021) HM: 1:16:19.2(2020)

Tandstad
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Posts: 733
Joined: May 10th, 2013, 7:00 am

Re: What Training Have You Done Today?

Post by Tandstad » July 31st, 2020, 3:18 pm

winniewinser wrote:
July 31st, 2020, 2:09 pm
Checking my Polar stats today and it's very noticeable the difference between 2019 to 2020. Lots more time in high zones previously and not much engine building. Hopefully that is being rectified now, not least as I can't risk pushing things.

2019
Image

Image

2020
Image

Image

I do like stats 😁
Real big difference there Alex, I know you want to be hitting the sessions harder than you are right now, but the base building you are doing right now will make your foundation very strong😊what you are doing now is probably more along the lines of what should be the general guidelines anyways💪
35YO, 188 cm, 109 kg, NOR. Instagram: jtands
1K: 2:59(2020), 2K: 6:16(2020), 5K: 16:44(2020), 6K: 20:53(2020), 10K: 34:44(2020), 30min: 8743m(2020), 30r20: 8416(2020), 60min: 16851(2021) HM: 1:16:19.2(2020)

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winniewinser
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Posts: 1913
Joined: August 9th, 2019, 9:35 am
Location: England

Re: What Training Have You Done Today?

Post by winniewinser » July 31st, 2020, 3:26 pm

KeithT wrote:
July 31st, 2020, 3:09 pm
LOL, got to love the self-deprecating humor.
😆😆😆
Tandstad wrote:
July 31st, 2020, 3:18 pm
Real big difference there Alex, I know you want to be hitting the sessions harder than you are right now, but the base building you are doing right now will make your foundation very strong😊what you are doing now is probably more along the lines of what should be the general guidelines anyways💪
In the words of a well known Austrian....I'll be back 💪💪😁
Alex, LWTM, 6'2" 48yo, 100m 17.7, 1min 340m, 500m 1:31.9, 1km 3:16.3, 2km 6:53.0, 5km 17:59.8, 6km 22:20.4, 30' 7958m, 10km 38:18.6, 60' 15,286m, HM 1:24:08.5, FM 3:08:12.8

Dino
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Posts: 828
Joined: December 23rd, 2018, 8:54 am

Re: What Training Have You Done Today?

Post by Dino » July 31st, 2020, 3:40 pm

KeithT wrote:
July 31st, 2020, 1:34 pm

LOL, OK, I decided I was going to try and hit a 1:48 pace exactly and I did just that which equated to 8330M. Thought about pushing for more but after the CTC on Tuesday I was just hoping to hit the 1:48 pace and I did pretty much the whole thing at that pace - very flat, especially for me as being consistent is never a strong point for me. I mean I would have strokes higher and lower but kept the avg. right on 1:48. So, next week I want to get closer to 1:47 and hit 8400.
Looking good Keith. 0.7 quicker than your recent 10k? Not sure what the normal delta is but should be more to come. Juggling act and mental i can do this is required to kick off at a higher pace and flat pace it. Good luck on next one :)
52M HWT 18/19, 19/20, 20/21 - Team: 50Plus - Zwift Rowing
1m 326m, 500m 1:38,7, 1k 3:31.6, 2k 7:16.8, 5k 19:06.6, 6k 23:26.0, 30m 7730m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0, 50k 3:49:17.3

KeithT
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Posts: 1543
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » July 31st, 2020, 4:10 pm

Tandstad wrote:
July 31st, 2020, 3:15 pm
KeithT wrote:
July 31st, 2020, 1:34 pm
Dangerscouse wrote:
July 31st, 2020, 12:56 pm


Come on, you've got to let us know what the result was, even if you beat it next week? :D
LOL, OK, I decided I was going to try and hit a 1:48 pace exactly and I did just that which equated to 8330M. Thought about pushing for more but after the CTC on Tuesday I was just hoping to hit the 1:48 pace and I did pretty much the whole thing at that pace - very flat, especially for me as being consistent is never a strong point for me. I mean I would have strokes higher and lower but kept the avg. right on 1:48. So, next week I want to get closer to 1:47 and hit 8400.
Just saw this post now Keith, that is a real strong result for an half-attempt, and boding really well for a 8400 once you go all in, seems you are on real strong form😎💪
I feel like I am in good form but need to prove it with some more good PBs.
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 376m, 500m - 1:21.9, 1K - 2:59.4, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:47:46

Dangerscouse
Marathon Poster
Posts: 5231
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » July 31st, 2020, 4:52 pm

Tandstad wrote:
July 31st, 2020, 1:26 pm
Do it, dooo iiiit :lol: I reckon you could complete this session with some digging Stu :D thanks a lot, these sessions(this one and the 4x8 we did for instance) gives a good feeling, not too hard work, but at the end you are feeling the fatigue sneaking up. And as a bonus, if you can complete it, I need to try and go even harder next time!
Hahahahaha, the day I can really challenge you will be the day I can retire :mrgreen:
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

Dangerscouse
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Posts: 5231
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » July 31st, 2020, 4:55 pm

KeithT wrote:
July 31st, 2020, 1:34 pm
LOL, OK, I decided I was going to try and hit a 1:48 pace exactly and I did just that which equated to 8330M. Thought about pushing for more but after the CTC on Tuesday I was just hoping to hit the 1:48 pace and I did pretty much the whole thing at that pace - very flat, especially for me as being consistent is never a strong point for me. I mean I would have strokes higher and lower but kept the avg. right on 1:48. So, next week I want to get closer to 1:47 and hit 8400.
Woah, that's a cracker, well done mate. 8400m will start to make me a bit jittery, so don't try too hard :wink:
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

flatbread
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Posts: 216
Joined: June 25th, 2020, 7:33 pm

Re: What Training Have You Done Today?

Post by flatbread » July 31st, 2020, 6:53 pm

A needed day of no bike and no erg. Did 60 minutes of vinyasa flow yoga (only holding the poses for one breath before flowing into the next -- lots of multi-joint movements and poses that stretch and strengthen trunk/core and all the side-to-side muscles you don't use on the erg or bike) and then 15 minutes of mat work for core and some press ups.

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