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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bloomp
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Post by bloomp » May 6th, 2009, 4:56 am

Yesterday I hit the erg up for one last hard piece before Dad Vail.

3000m Warmup
4x2000m
7:33.5 @ 1:53.3 27spm
7:36.4 @ 1:54.1 27spm
7:37.5 @ 1:54.3 28spm
7:32.2 @ 1:53.0 29spm

My gol was to stay right around 7:30 the whole time, I think I averaged out to a 7:34 or so the entire piece (1:53.7).

Hope to see some of y'all in Philly!

Paul
24, 166lbs, 5'9
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Nomugie
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Post by Nomugie » May 7th, 2009, 8:51 pm

Today for me...

2k wu

L4i ( :? --maybe that is the designation)

10'@18 2120/2.21.5/18 (2.23 goal ave.)
10'@16 2047/2.26.5/16 (2.28 goal ave.)
10'@16 2046/2.26.6/16
10'@18 2099/2.22.9/18 (so close! but only in number)

Total: 8312/2.24.3
rest meters 1590

500 cd

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bloomp
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Post by bloomp » May 9th, 2009, 10:21 pm

First hard erg piece after tapering for Dad Vail. Vented my frustrations into the machine and it went very well..

3000m warmup, 13:08.3

12k WP Level 3
48:42.1 @ 2:01.8 24 spm

damn good average across the board, i felt excellent when I pulled a 7:40 2k for the 10k-12k part of it. This summer will be all about the level 4 and 3 and getting ready for head racing. Will be entering my single in a few races as well.
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ThatMoos3Guy
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Post by ThatMoos3Guy » May 10th, 2009, 10:05 am

Bloomp, where do you row out of? And how'd you guys do at Dad Vail's?

ThatMoos3Guy
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Post by ThatMoos3Guy » May 10th, 2009, 12:19 pm

Alright, starting my summer erging. Don't have any kind of plan yet, just doing what I feel like when I hop on.

10 minute warm up
8x1min on/1min off

1:41.2
1:39.4
1:40.6
1:40.3
1:42.1
1:40.8
1:40.2
1:39.0

Felt pretty solid. Hadn't erged in over a month so some nice quick pieces to get it back together. Going to stick with some short distance pieces for a bit, because I'm trying to get ready for a 500m test, hoping to break 1:30. Any suggestions for workouts? I was thinking some 250m intervals and 500m intervals with lot's of rest.

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bloomp
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Post by bloomp » May 10th, 2009, 12:48 pm

I row for the University of Connecticut Mens team - we're a club program, but we only fared marginally at Dad Vail. Our Hvy V4 was 33rd in the time trials, but only 4 seconds separated them and the 18th place so it was close. The novice 8 I'm a stroke of was 22nd out of 33, so we missed semis by 7 seconds (4 places). Frustrating really, as I hoped for a chance at a medal, but then again how many people get to race at Dad Vail at 17? :)

Who do you row for Moose?

And as for your questions about dropping the 500m time, I suggest working on some cardio. Try to get in at least 2 10k+ pieces per week, in addition to your speedwork. Consider starting on an actual training plan (I recommend the Wolverine Plan, but Pete's Plan is great too), as it will force you to keep going and going. As for speedwork, doing 8x500 with each 500m (rest and piece) taking 5 minutes, so it's essentially 40 minutes on the erg. 250/500/750/1000/750/500/250 is good, with equal rest between. Really, the faster you can pull a longer piece, the faster you'll be able to do a 500m or other shorter distance, as you can lift up the rating more and still get a lot of power in each stroke.
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ThatMoos3Guy
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Post by ThatMoos3Guy » May 10th, 2009, 1:02 pm

Oh well, got a couple more years to work on that! Either way, I'm sure it was a great experience.

I'm also a novice, stroked Skidmore's N8. Small program, but thanks to some recruiting we might be solid in a year or too (for some reason a frosh with a 6:30 2k decided he really wanted to go to Skidmore).

Cardio really is my glaring weakness. I can almost pull a 1:30 500m, but struggle for an hour at a 2:02. I'm definitely going to try and work on that over the summer, just kinda using this week to dick around and relax. I'm leaning toward the pete plan 5k over the wolverine. Was never a fan of those really long low stroke rate pieces. Also hoping to row in a 4 with some other collegiate rowers in a month or so when they're all done with school/rowing.

Nomugie
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Post by Nomugie » May 10th, 2009, 5:33 pm

L4 60'@ 17.0/12110/2.28.6/17

172x3
168x3

Nomugie
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Post by Nomugie » May 14th, 2009, 8:06 pm

L3 8k+/36.50.9/2.17.9/23

Nomugie
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Post by Nomugie » May 17th, 2009, 5:12 pm

Today for me...

Maintenance Mode 6x500 4'r/12.02.9/2.00.4/30

Nomugie
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Post by Nomugie » May 18th, 2009, 9:20 pm

Today for me...

L4 60'@17.1/12187/2.27.7/17

Nomugie
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Post by Nomugie » May 27th, 2009, 8:11 pm

Today for me...

5000/21.41.8/2.10.2/27

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bloomp
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Post by bloomp » May 27th, 2009, 10:38 pm

Today was the first day on the erg for about 2 weeks - have taken a slight break after Dad Vail, but am back into the Wolverine Plan now.


3000m warmup
Level 4
48'
8x6' sequences
2' @ 16/2' @ 18/2' @ 16
2' @ 18/2' @ 20/2' @ 18
Repeat four times. 11035m
averaged 2:10.5 across the piece

Great piece, pushed harder than i thought i would after two weeks of no erging (just running/sculling).

lifted and did some abs afterwards
24, 166lbs, 5'9
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Nomugie
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Post by Nomugie » May 28th, 2009, 10:29 pm

Today for me...

L4 60'@ 17.2/12173/2.27.9/17

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bloomp
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Post by bloomp » May 29th, 2009, 5:45 pm

3000m warmup

78' steady state, 18000m, 2:10.5.
24, 166lbs, 5'9
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