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 » August 3rd, 2020, 1:50 pm

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
Mighty impressive row. That rating is about what I do for a 2K (actually a little higher than my 2K rating) but I have always been on the lower side for rating though it has increased in the past year. That said I once did a interval row where you had to keep your rate at 36 and found it felt a little easier. Another one of things with drag factor and even form where you have to find what works for you.
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

Montecore
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Re: What Training Have You Done Today?

Post by Montecore » August 3rd, 2020, 1:51 pm

Between travel/booze, last month was a disaster in terms of training. Hard reset:

8/3
WP C1D1 - 8x500m/3:30r
4000 m/13:39.8/1:42.4/35 spm
500_1 - 1:43.7/33 spm
500_2 - 1:43.2/34 spm
500_3 - 1:42.8/34 spm
500_4 - 1:42.5/35 spm
500_5 - 1:42.2/35 spm
500_6 - 1:40.8/36 spm
500_7 - 1:41.5/36 spm
500_8 - 1:43.1/37 spm
r7399m (15:00 warmup + interval rests)

Half second off my PR pace from last month, which feels like a victory. Feel off hard on the last interval, but given how wrecked I felt, I'm calling it a victory.
41M, 6'4", 188 lbs
1k: 3:18.5 2k: 6:58.8; 5k: 18:52.8; 10k: 39:40.8; HM: 1:28:38.1

Tandstad
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Re: What Training Have You Done Today?

Post by Tandstad » August 3rd, 2020, 3:30 pm

Good to see the average HR going down for the same session I did on the 17th of July. Think this is the lowest I have ever been for a 60 minute 15k session😊 did 85 minutes of mountain running yesterday, so probably not 100% restituted either, promising good!

Image
Last edited by Tandstad on August 3rd, 2020, 3:59 pm, edited 3 times in total.
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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Location: England

Re: What Training Have You Done Today?

Post by winniewinser » August 3rd, 2020, 3:53 pm

CTC for August went like this....

7:03.8 2,020m 1:44.9 29 162
1:47.3 505m 1:46.2 30 160
1:45.1 505m 1:44.0 31 164
1:46.0 505m 1:44.9 28 163
1:45.5 505m 1:44.4 28 163

Felt ok if a tad risky but I won't be doing it again so it's fine.

10' warm-up
2x15' cooldown
Followed by bent over rows, curls and squats.
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
Half Marathon Poster
Posts: 2176
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » August 4th, 2020, 5:45 am

Tandstad wrote:
August 3rd, 2020, 3:30 pm
Good to see the average HR going down for the same session I did on the 17th of July. Think this is the lowest I have ever been for a 60 minute 15k session😊 did 85 minutes of mountain running yesterday, so probably not 100% restituted either, promising good!

Image
Very promising Jo Andre, you'll soon be back at 100%!
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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Posts: 2176
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » August 4th, 2020, 5:48 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
...
Wow, very strong Ian, next 10k TT will be a PB for sure!
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
Half Marathon Poster
Posts: 2176
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » August 4th, 2020, 5:51 am

winniewinser wrote:
August 3rd, 2020, 3:53 pm
CTC for August went like this....

7:03.8 2,020m 1:44.9 29 162
1:47.3 505m 1:46.2 30 160
1:45.1 505m 1:44.0 31 164
1:46.0 505m 1:44.9 28 163
1:45.5 505m 1:44.4 28 163

Felt ok if a tad risky but I won't be doing it again so it's fine.

10' warm-up
2x15' cooldown
Followed by bent over rows, curls and squats.
Solid effort Alex, just below red zone HR?!
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
Half Marathon Poster
Posts: 2176
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » August 4th, 2020, 5:56 am

August CTC today, had no real idea how to pace it, so the plan was >400W for all 4.
Worked very good, a hard effort but not max, 1-1.5'' faster is possible I think.

The last interval was a bit too fast, could have saved some energy :wink:

2k WU

Time Meters Pace Watts Cal/Hr S/M
6:25.6 2,020m 1:35.4 403 1685 33 145
1:36.4 505m 1:35.4 403 1685 32 155
1:36.4 505m 1:35.4 403 1685 32 94
1:36.4 505m 1:35.4 403 1685 34 166
1:36.3 505m 1:35.3 404 1689 35 167

2k CD
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

Dangerscouse
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Posts: 5239
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » August 4th, 2020, 6:00 am

MartinSH4321 wrote:
August 4th, 2020, 5:56 am
August CTC today, had no real idea how to pace it, so the plan was >400W for all 4.
Worked very good, a hard effort but not max, 1-1.5'' faster is possible I think.

The last interval was a bit too fast, could have saved some energy :wink:

2k WU

Time Meters Pace Watts Cal/Hr S/M
6:25.6 2,020m 1:35.4 403 1685 33 145
1:36.4 505m 1:35.4 403 1685 32 155
1:36.4 505m 1:35.4 403 1685 32 94
1:36.4 505m 1:35.4 403 1685 34 166
1:36.3 505m 1:35.3 404 1689 35 167

2k CD
:D Turned on the turbo for that last rep mate!! Thanks for going first so I can judge my pace too :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

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winniewinser
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Location: England

Re: What Training Have You Done Today?

Post by winniewinser » August 4th, 2020, 6:50 am

MartinSH4321 wrote:
August 4th, 2020, 5:51 am
Solid effort Alex, just below red zone HR?!
Yeah perhaps a bit risky but I'm still here :shock: :wink:
MartinSH4321 wrote:
August 4th, 2020, 5:56 am
August CTC today, had no real idea how to pace it, so the plan was >400W for all 4.
Worked very good, a hard effort but not max, 1-1.5'' faster is possible I think.

The last interval was a bit too fast, could have saved some energy :wink:

2k WU

Time Meters Pace Watts Cal/Hr S/M
6:25.6 2,020m 1:35.4 403 1685 33 145
1:36.4 505m 1:35.4 403 1685 32 155
1:36.4 505m 1:35.4 403 1685 32 94
1:36.4 505m 1:35.4 403 1685 34 166
1:36.3 505m 1:35.3 404 1689 35 167

2k CD
Very good indeed! :shock:
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

lindsayh
Half Marathon Poster
Posts: 3581
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » August 4th, 2020, 7:08 am

missed fri-mon
back to square 1!
df125 sr25
5k @2:07 (130)
2k @2:05 (140)
5k @2:05 (145)
Lindsay
69yo 93kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

Tandstad
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Re: What Training Have You Done Today?

Post by Tandstad » August 4th, 2020, 7:12 am

MartinSH4321 wrote:
August 4th, 2020, 5:56 am
August CTC today, had no real idea how to pace it, so the plan was >400W for all 4.
Worked very good, a hard effort but not max, 1-1.5'' faster is possible I think.

The last interval was a bit too fast, could have saved some energy :wink:

2k WU

Time Meters Pace Watts Cal/Hr S/M
6:25.6 2,020m 1:35.4 403 1685 33 145
1:36.4 505m 1:35.4 403 1685 32 155
1:36.4 505m 1:35.4 403 1685 32 94
1:36.4 505m 1:35.4 403 1685 34 166
1:36.3 505m 1:35.3 404 1689 35 167

2k CD
Very strong Martin B) Will you be trying again some other day, or call it quits for this one?
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)

Dangerscouse
Marathon Poster
Posts: 5239
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » August 4th, 2020, 7:20 am

winniewinser wrote:
August 3rd, 2020, 3:53 pm
CTC for August went like this....

7:03.8 2,020m 1:44.9 29 162
1:47.3 505m 1:46.2 30 160
1:45.1 505m 1:44.0 31 164
1:46.0 505m 1:44.9 28 163
1:45.5 505m 1:44.4 28 163

Felt ok if a tad risky but I won't be doing it again so it's fine.

10' warm-up
2x15' cooldown
Followed by bent over rows, curls and squats.
I assume you're happy enough with this to not go again? It's a good result, but play it safe for a while now...please :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

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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » August 4th, 2020, 7:33 am

3x20'1r L4
3x(180-180)
20:00.0 4583 2:10.9 18
20:00.0 4621 2:09.8 18
20:00.0 4613 2:10.0 18

Nothing to see here, except that this felt nice and easy, focusing on breathing properly.
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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Location: England

Re: What Training Have You Done Today?

Post by winniewinser » August 4th, 2020, 8:10 am

Dangerscouse wrote:
August 4th, 2020, 7:20 am
I assume you're happy enough with this to not go again? It's a good result, but play it safe for a while now...please :wink:
I'm done! 😉

Tbh I may not do CTC or FMMC for a while unless it's blue/green zone efforts. It doesn't have the same thrill when you can't push. I'm getting really frustrated by the lack of contact by BUPA.
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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