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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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » August 2nd, 2020, 9:52 am

There's a well-being challenge at work, where everybody is invited to walk/run/bike a certain distance in the month. Scandalously, they left erging off the list, but I've asked, and it's all good.

Only trouble is that one of the youngsters can apparently run 1k in 3:18... naturally, I feel like I need to get as close to this as possible. TBH, I think this is beyond me, as my current 1k is by a stretch my best PB already. 3:22 might just be achievable, so I'll give it a good crack.

Plan is to modify the 500m plan that Lindsay shared a few weeks ago, but double the distances, as well as throwing in some weights work.
So today's target was:

20' warmup
Squats, bench and bent-over rows all 5x5 (first weights in a looong while, so very light)
600m, 500m, 400m, as much rest as needed, target 1:41...

Didn't go so well.

Rep 1: HD at 381m (dang - flew out of the blocks at 1:37.9)...
Rep 2: 500m at 1:39. woohoo, still way too fast, but finished...
Rep 3: HD at 237m (double dang, should have packed up and left after rep 2. No wonder, fastest attempt of the lot at 1:37.0)...

I still think it was a worthwhile if slightly gung-ho start. If I'd managed to keep to 1:41, I think this would have been just achievable, but I went out way too quick, and couldn't really pull it back in time.

Good fun, despite the disappointments of the HDs.
50 HWT
PBs: 1'=328m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 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 » August 2nd, 2020, 9:58 am

boomingaway wrote:
August 2nd, 2020, 5:38 am
WP - C2D9

4x2000m/5:00r
<>

Previous 4x2000s:
27/03 - 2:09.7, 29spm
19/04 - 2:08.2, 28spm
21/05 - 2:06.5, 26spm, 185 HR
19/06 - 2:00.9, 27spm, 185 HR
Today - 1:58.1, 26spm, 183 HR

<>
Nice work, very solid improvement. First average below 2:00, and by a long way, too.
50 HWT
PBs: 1'=328m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 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 » August 2nd, 2020, 1:38 pm

max_ratcliffe wrote:
August 2nd, 2020, 6:22 am
winniewinser wrote:
July 31st, 2020, 5:46 am
<>
May 2020 388,044m
June 2020 461,207m
July 2020 334,897m

That's some serious volume, gents. No idea how you find the time, but this is very impressive.
Boredom, grown up kids and covid 😉
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

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » August 2nd, 2020, 1:49 pm

Added some more blue 💙 zone training today with 4x4km/1'R. I really tried to be good but the HR sneaked into the green 💚 zone for the odd moment or two.

1:09:44.0 16,000m 2:10.7 20 124
17:25.6 4,000m 2:10.7 20 124
17:29.1 4,000m 2:11.1 20 125
17:28.6 4,000m 2:11.0 20 125
17:20.7 4,000m 2:10.0 20 124

Skygo for entertainment...watching Baby Driver 🙂
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

iangallagher
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Re: What Training Have You Done Today?

Post by iangallagher » August 2nd, 2020, 7:14 pm

Did a 10km piece yesterday last minute. I wanted to experiment and see how long i could maintain 30+ spm - without giving much thought to the pace.

I've been getting back into my running recently and i was thinking back to times when i would run for almost 3 hours with HR in the mid 170's and breathing and a good rate. I was always a good rhythm runner so i was curious to see if i could replicate something similar on the rower. Recently ive been trying to force my breathing on the rower so to speak - so its felt really unnatural and laboured. So i decided to not think of anything and just breath naturally. felt way better

So it was a nice, no pressure role and only a few seconds off PB which was a surprise. No warm-up for this, just used the fist KM as a warmup.

Drag factor of 130 for this. Might try again at 140 drag with some effort level and see what impact that has if any.

Time Meters Pace Watts Cal/Hr S/M
35:52.1 10,000m 1:47.6 281 1266 32 161
3:35.5 1,000m 1:47.7 280 1262 31 140
3:37.1 2,000m 1:48.5 274 1241 32 149
3:37.4 3,000m 1:48.7 273 1237 33 153
3:37.8 4,000m 1:48.9 271 1232 33 154
3:38.0 5,000m 1:49.0 270 1230 33 162
3:35.8 6,000m 1:47.9 279 1258 33 165
3:35.5 7,000m 1:47.7 280 1262 33 169
3:33.5 8,000m 1:46.7 288 1290 32 172
3:33.8 9,000m 1:46.9 287 1286 33 176
3:27.6 10,000m 1:43.8 313 1377 34 179
182cm; 89kg; 1km = 2.57.5; 2km = 6.21; 4mins = 1296; 5km = 17.09; 6km = 20.55; 30mins = 8481; 10km= 35.31; 60 minutes = 16179 HM = 1.23.25
Erging since May 2020

Tandstad
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Re: What Training Have You Done Today?

Post by Tandstad » August 3rd, 2020, 1:29 am

iangallagher wrote:
August 2nd, 2020, 7:14 pm
Did a 10km piece yesterday last minute. I wanted to experiment and see how long i could maintain 30+ spm - without giving much thought to the pace.

I've been getting back into my running recently and i was thinking back to times when i would run for almost 3 hours with HR in the mid 170's and breathing and a good rate. I was always a good rhythm runner so i was curious to see if i could replicate something similar on the rower. Recently ive been trying to force my breathing on the rower so to speak - so its felt really unnatural and laboured. So i decided to not think of anything and just breath naturally. felt way better

So it was a nice, no pressure role and only a few seconds off PB which was a surprise. No warm-up for this, just used the fist KM as a warmup.

Drag factor of 130 for this. Might try again at 140 drag with some effort level and see what impact that has if any.

Time Meters Pace Watts Cal/Hr S/M
35:52.1 10,000m 1:47.6 281 1266 32 161
3:35.5 1,000m 1:47.7 280 1262 31 140
3:37.1 2,000m 1:48.5 274 1241 32 149
3:37.4 3,000m 1:48.7 273 1237 33 153
3:37.8 4,000m 1:48.9 271 1232 33 154
3:38.0 5,000m 1:49.0 270 1230 33 162
3:35.8 6,000m 1:47.9 279 1258 33 165
3:35.5 7,000m 1:47.7 280 1262 33 169
3:33.5 8,000m 1:46.7 288 1290 32 172
3:33.8 9,000m 1:46.9 287 1286 33 176
3:27.6 10,000m 1:43.8 313 1377 34 179
Very promising Ian👌32 is really high, about the rating I use for 1k/2k. For my 10k I used 29, quite high too. I guess it is all about finding that sweet spot where you can keep the target pace with the least amount of fatiguing. Some prefer high, others low😎
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)

iangallagher
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Re: What Training Have You Done Today?

Post by iangallagher » August 3rd, 2020, 1:43 am

Tandstad wrote:
August 3rd, 2020, 1:29 am
iangallagher wrote:
August 2nd, 2020, 7:14 pm
Did a 10km piece yesterday last minute. I wanted to experiment and see how long i could maintain 30+ spm - without giving much thought to the pace.

Very promising Ian👌32 is really high, about the rating I use for 1k/2k. For my 10k I used 29, quite high too. I guess it is all about finding that sweet spot where you can keep the target pace with the least amount of fatiguing. Some prefer high, others low😎
Yeah, ive just looked back at my 1km and 2km PB's and both of those were at 32SPM. I havent really experimented with higher ratings but will be something to look at to see if i cant snag a couple of easy PB's before it starts getting too hot!
182cm; 89kg; 1km = 2.57.5; 2km = 6.21; 4mins = 1296; 5km = 17.09; 6km = 20.55; 30mins = 8481; 10km= 35.31; 60 minutes = 16179 HM = 1.23.25
Erging since May 2020

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » August 3rd, 2020, 2:16 am

iangallagher wrote:
August 2nd, 2020, 7:14 pm
Did a 10km piece yesterday last minute. I wanted to experiment and see how long i could maintain 30+ spm - without giving much thought to the pace.

I've been getting back into my running recently and i was thinking back to times when i would run for almost 3 hours with HR in the mid 170's and breathing and a good rate. I was always a good rhythm runner so i was curious to see if i could replicate something similar on the rower. Recently ive been trying to force my breathing on the rower so to speak - so its felt really unnatural and laboured. So i decided to not think of anything and just breath naturally. felt way better

So it was a nice, no pressure role and only a few seconds off PB which was a surprise. No warm-up for this, just used the fist KM as a warmup.

Drag factor of 130 for this. Might try again at 140 drag with some effort level and see what impact that has if any.

Time Meters Pace Watts Cal/Hr S/M
35:52.1 10,000m 1:47.6 281 1266 32 161
3:35.5 1,000m 1:47.7 280 1262 31 140
3:37.1 2,000m 1:48.5 274 1241 32 149
3:37.4 3,000m 1:48.7 273 1237 33 153
3:37.8 4,000m 1:48.9 271 1232 33 154
3:38.0 5,000m 1:49.0 270 1230 33 162
3:35.8 6,000m 1:47.9 279 1258 33 165
3:35.5 7,000m 1:47.7 280 1262 33 169
3:33.5 8,000m 1:46.7 288 1290 32 172
3:33.8 9,000m 1:46.9 287 1286 33 176
3:27.6 10,000m 1:43.8 313 1377 34 179
Blistering pace and rate....PB smashing to follow shortly no doubt. :D
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

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » August 3rd, 2020, 3:35 am

Image

Rowed by instinct, rather than by pace, HR or rate. Temperature was higher than I'd like at 22c and humidity was definitely higher than I'd like at 88% and it probably felt more like a 7/10 RPE.

Six days off and it still feels more like it's been six weeks, but at least it felt more comfortable than yesterday's 60 mins.
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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Re: What Training Have You Done Today?

Post by Dangerscouse » August 3rd, 2020, 3:40 am

iangallagher wrote:
August 3rd, 2020, 1:43 am
Yeah, ive just looked back at my 1km and 2km PB's and both of those were at 32SPM. I havent really experimented with higher ratings but will be something to look at to see if i cant snag a couple of easy PB's before it starts getting too hot!
You have got to find your sweet spot for stroke rate and drag factor. Subtle differences between them all and it is surprising how much difference one spm can make.

Very solid 10k and I reckon all of your PBs are beatable if this wasn't done at max capacity
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

philjoakley
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Re: What Training Have You Done Today?

Post by philjoakley » August 3rd, 2020, 5:11 am

20 minutes at 1.53 pace. Started out thinking about having a go at my 30 minute PB but decided a brisk 20 minutes was enough. Felt ok but mentally did not want to push on for 10 more minutes.


Time Meters Pace Watts Cal/Hr S/M
20:09.1 5,346m 1:53.0 242 1132 28 168
6:00.0 1,589m 1:53.2 241 1128 28 158
6:00.0 1,595m 1:52.8 244 1138 28 171
6:00.0 1,592m 1:53.0 242 1133 28 176
2:09.1 571m 1:53.0 242 1133 28
Age: 48 Height: 6ft 4 ins: HWT PB: 1000:3:19.1 2000:6:55.9 5000: 17:58.6 30mins: 8016m Started rowing in June 2019

flatbread
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Re: What Training Have You Done Today?

Post by flatbread » August 3rd, 2020, 8:01 am

August 2

AM: 1hr 50min hike with my wife, on a 4mi/7km trail that took us up and down the same 500ft/152m ridge twice. No real flat, either up or down with lots of roots and rocks and a couple of creek crossings. I had a 25lb dumb bell in my rucksack to keep HR in the UT2 range. My wife doesn't ride or row, but she does like good hikes with a weighted ruck (she's petite, so she only uses about 15lb). Definitely made the second climb up the ridge.

PM: 1hr 20min erg, 19+ k. 2 x 30min at 2:02, then 20min easing down, just hard enough to keep HR in UT2 and no harder. Normally I'd see about 122-24 bpm for a 2:02 pace, but the 75f/24c rowing room caused some HR drift up, even with a big, high-velocity fan blowing (the erg is upstairs, and it was 93f/34c outside -- even with the air conditioning, the house gets a bit warm in the afternoon during July-August-September since it gets the full sun).

Rest day today.
54, 1m84, 76.5kg

RHR 40, MHR 168 (on bike -- no idea for the erg)

10k 38:05, 5k 18:07, 2k 7:00

2020 power bests on bike: 405w 5min, 357w 20min, 350w 60min

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » August 3rd, 2020, 10:30 am

Dangerscouse wrote:
August 2nd, 2020, 7:27 am
Image

Six days off all exercise, too much beer, and about two weeks since a decent distance session, and it felt like it too. HR was elevated due to heat, humidity and spikes at end of splits but it still felt harder, and longer, than it should have done.
Still a good consistent effort and prob sweated out some of the beer :D
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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Re: What Training Have You Done Today?

Post by KeithT » August 3rd, 2020, 10:34 am

Just an easy 16K SS yesterday, kept HR at 130 avg. - pace ended up a little faster than last 16K at 132 HR. Still experimenting with the HR stuff.
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

nick rockliff
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Re: What Training Have You Done Today?

Post by nick rockliff » August 3rd, 2020, 1:33 pm

First session since last Wednesday, joined a 30min on Rowpro for whatever pace I settled on r24. Ended with like this.

30 min - 8093 - 1.51.2 - r24 - 156 end HR
63 6' 4" 103kg
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.42.6 30m 8263 60m 16089 HM 79.16.6

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