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.
MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » September 22nd, 2020, 3:41 am

winniewinser wrote:
September 21st, 2020, 3:13 pm
A busy day today....

AM - 30,' core session
PM - 10' warmup then a 4' TT for the FMMC...only 5m from my PB so quite pleased with that.

4:00.0 1,176m 1:42.0 30
1:00.0 293m 1:42.3 30
2:00.0 291m 1:43.0 28
3:00.0 293m 1:42.3 30
4:00.0 299m 1:40.3 32

Had to wait for the wife to finish her session so did 30' weights and then 2x4km/2'R.

Q. I'm planning a 5x1500 next but would you have a day off before or a day off after a hard session?
Great result Alex, esp. with hardly any speed training before!

I personally prefer an easy and relativ short UT2 session before a hard training and the day after a rest day or another UT2 session, depending how I feel and when the last rest day was.
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: 17:53, 30': 8237m, 30R20: 8088m 10k: 36:51
60': 15779m, HM: 1:21:57
rowing since Jun18, 5mm in Aug20

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winniewinser
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Location: England

Re: What Training Have You Done Today?

Post by winniewinser » September 22nd, 2020, 4:05 am

MartinSH4321 wrote:
September 22nd, 2020, 3:41 am
winniewinser wrote:
September 21st, 2020, 3:13 pm
A busy day today....

AM - 30,' core session
PM - 10' warmup then a 4' TT for the FMMC...only 5m from my PB so quite pleased with that.

4:00.0 1,176m 1:42.0 30
1:00.0 293m 1:42.3 30
2:00.0 291m 1:43.0 28
3:00.0 293m 1:42.3 30
4:00.0 299m 1:40.3 32

Had to wait for the wife to finish her session so did 30' weights and then 2x4km/2'R.

Q. I'm planning a 5x1500 next but would you have a day off before or a day off after a hard session?
Great result Alex, esp. with hardly any speed training before!

I personally prefer an easy and relativ short UT2 session before a hard training and the day after a rest day or another UT2 session, depending how I feel and when the last rest day was.
Thanks Martin....I think on this occasion my body is telling me I overdid things yesterday so I'll probably do a blue zone cruise tonight before a day off then hit the intervals.
LWTM, 6'2" 48yo, 100m 17.9, 1min 337m, 500m 1:34.2, 1km 3:24.6, 2km 6:53.5, 5km 18:23.2, 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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Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » September 22nd, 2020, 4:54 am

winniewinser wrote:
September 22nd, 2020, 1:59 am
iangallagher wrote:
September 21st, 2020, 5:54 pm

If I had the choice I’d take the day off after a hard session. Maybe just an easy row the day before.

Great 4 minutes by the way!!
Thx Ian....I think my old body has made the decision for me as I ache like mad today 🙄. I'll have to go easy today then day off then the intervals I think.
If I have a choice, I'll always take the day off after a hard session. That's why I always have Tuesdays off, as I usually do 10 miles in the morning and the hot dynamic Pilates in the evening, all too often pushes me to my limits.
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; 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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Re: What Training Have You Done Today?

Post by winniewinser » September 22nd, 2020, 5:27 am

Dangerscouse wrote:
September 22nd, 2020, 4:54 am
winniewinser wrote:
September 22nd, 2020, 1:59 am
iangallagher wrote:
September 21st, 2020, 5:54 pm

If I had the choice I’d take the day off after a hard session. Maybe just an easy row the day before.

Great 4 minutes by the way!!
Thx Ian....I think my old body has made the decision for me as I ache like mad today 🙄. I'll have to go easy today then day off then the intervals I think.
If I have a choice, I'll always take the day off after a hard session. That's why I always have Tuesdays off, as I usually do 10 miles in the morning and the hot dynamic Pilates in the evening, all too often pushes me to my limits.
Cheers Stu.

I think I overcooked things yesterday...250 crunches, 240 russian twists with 10kg, the rowing, bicep curls 20kg x 15 x 6, bench press 20kg x 15 x 6 and BOR's 20kg x 15 x 5. Feel my age + 10 this morning :roll: :lol:
LWTM, 6'2" 48yo, 100m 17.9, 1min 337m, 500m 1:34.2, 1km 3:24.6, 2km 6:53.5, 5km 18:23.2, 6km 22:20.4, 30' 7958m, 10km 38:18.6, 60' 15,286m, HM 1:24:08.5, FM 3:08:12.8

lindsayh
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Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » September 22nd, 2020, 6:22 am

Tuesday pm
8k @2:08 (144)
core/weights
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

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » September 22nd, 2020, 6:51 am

Had some good trainings the last days,

SUN: 2x10k UT2
Time Meters Pace Watts Cal/Hr S/M
42:24.2 10,000m 2:07.2 170 885 18 117
42:23.8 10,000m 2:07.1 170 885 19 126
1st one was at 15°C, 2nd at 24°C which affected AHR

MO: 60' UT2
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 14,149m 2:07.2 170 885 19 120
This was at 25°C and felt very easy with very low AHR, can't explain why

today: 6x1'/1'R, starting R20, +2SPM per interval, target 315m each
This felt really good, enough in the tank to finish fast.
2k WU
Time Meters Pace Watts Cal/Hr S/M
6:00.0 1,902m 1:34.6 413 1721 25 162
1:00.0 315m 1:35.2 405 1694 20 155
1:00.0 315m 1:35.2 405 1694 22 160
1:00.0 315m 1:35.2 405 1694 24 162
1:00.0 315m 1:35.2 405 1694 26 164
1:00.0 315m 1:35.2 405 1694 28 166
1:00.0 326m 1:32.0 449 1845 30 169
2k CD
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: 17:53, 30': 8237m, 30R20: 8088m 10k: 36:51
60': 15779m, HM: 1:21:57
rowing since Jun18, 5mm in Aug20

Dangerscouse
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Posts: 4564
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » September 22nd, 2020, 8:22 am

MartinSH4321 wrote:
September 22nd, 2020, 6:51 am

MO: 60' UT2
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 14,149m 2:07.2 170 885 19 120
This was at 25°C and felt very easy with very low AHR, can't explain why
A great example of why HR is useful, but not that reliable unless used for general trends. I all too easily fall into the trap of micro managing my HR, but I need to take a far broader view, and look for longer term results.
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; 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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Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » September 22nd, 2020, 10:51 am

Easy SS today, tomorrow will be easy as well with some burst at 5K pace as part of taper, then easy Thursday and off Friday and then do the comp TTs Sat./Sun. Need your opinion, please:

Because of the time zone difference I will have to test one of the distances (5K/1K) some time Saturday (most likely mid-morning) and the other at like 6:00 AM on Sunday. I keep debating which to do when. My original thought was I am better at the 1K and could prob still do decent score in the early morning the day after the 5K, so do the 5K first. Then I thought maybe I should really focus on the 1K and do Saturday and then see what happens with the 5K Sunday morning. The 1K crushes me more but the 5K may make me more tired....as you can see I am in one of my indecisive modes. Any studies or past results that show which I would recover from easier? Does it really matter? Am I annoying you with questions? :D
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 373m, 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 - 1:20:17, FM - 2:47:46

Tandstad
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Posts: 557
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Re: What Training Have You Done Today?

Post by Tandstad » September 22nd, 2020, 12:14 pm

1k first would have been my choice I think :) although that one is also really hard, I think there is less overall fatigue. This is only theory, and has no root in science😆
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: 16672(2020)

Stefan Strand
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Location: Algarve, Portugal

Re: What Training Have You Done Today?

Post by Stefan Strand » September 22nd, 2020, 12:27 pm

A nice longer interval today.
4X2000m, 3:00r
2:08,9, 23 spm
2:05,8, 24spm
2:02,8, 26 spm
1:56,7, 28 spm

The last one was supposed to be sub 2:00 but it felt well controlled at 1:58 and increased speed last 500. I feel great!
M59 - 1,85m - 80kg
2k-7:42,7 5k-19:50,4 6k-24:36,4 30’-7322 10k-41:27,8 60’-14367

Stefan Strand
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Re: What Training Have You Done Today?

Post by Stefan Strand » September 22nd, 2020, 12:31 pm

Keith, without any scientific base. I would do the 5k first. If you do the 1k really hard, you might cause some proper muscle soreness that could influence the 5k.
M59 - 1,85m - 80kg
2k-7:42,7 5k-19:50,4 6k-24:36,4 30’-7322 10k-41:27,8 60’-14367

MartinSH4321
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Posts: 1898
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Re: What Training Have You Done Today?

Post by MartinSH4321 » September 22nd, 2020, 12:34 pm

KeithT wrote:
September 22nd, 2020, 10:51 am
Easy SS today, tomorrow will be easy as well with some burst at 5K pace as part of taper, then easy Thursday and off Friday and then do the comp TTs Sat./Sun. Need your opinion, please:

Because of the time zone difference I will have to test one of the distances (5K/1K) some time Saturday (most likely mid-morning) and the other at like 6:00 AM on Sunday. I keep debating which to do when. My original thought was I am better at the 1K and could prob still do decent score in the early morning the day after the 5K, so do the 5K first. Then I thought maybe I should really focus on the 1K and do Saturday and then see what happens with the 5K Sunday morning. The 1K crushes me more but the 5K may make me more tired....as you can see I am in one of my indecisive modes. Any studies or past results that show which I would recover from easier? Does it really matter? Am I annoying you with questions? :D
Of course not annoying :wink:

I haven't done 2 races/TT in 2 days ever, so no experience, but based on how I feel after a 1k and a 5k I would do the 1k first, it's hard but recovery after a 5k is longer.
If there's a total score for both races I would think about an 95% 1k effort which would still be a very strong result and reduce recovery time significantly. Is that an option?
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: 17:53, 30': 8237m, 30R20: 8088m 10k: 36:51
60': 15779m, HM: 1:21:57
rowing since Jun18, 5mm in Aug20

MartinSH4321
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Posts: 1898
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » September 22nd, 2020, 12:40 pm

Dangerscouse wrote:
September 22nd, 2020, 8:22 am
MartinSH4321 wrote:
September 22nd, 2020, 6:51 am

MO: 60' UT2
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 14,149m 2:07.2 170 885 19 120
This was at 25°C and felt very easy with very low AHR, can't explain why
A great example of why HR is useful, but not that reliable unless used for general trends. I all too easily fall into the trap of micro managing my HR, but I need to take a far broader view, and look for longer term results.
Very true!
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: 17:53, 30': 8237m, 30R20: 8088m 10k: 36:51
60': 15779m, HM: 1:21:57
rowing since Jun18, 5mm in Aug20

KeithT
10k Poster
Posts: 1364
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » September 22nd, 2020, 1:26 pm

MartinSH4321 wrote:
September 22nd, 2020, 12:34 pm
KeithT wrote:
September 22nd, 2020, 10:51 am
Easy SS today, tomorrow will be easy as well with some burst at 5K pace as part of taper, then easy Thursday and off Friday and then do the comp TTs Sat./Sun. Need your opinion, please:

Because of the time zone difference I will have to test one of the distances (5K/1K) some time Saturday (most likely mid-morning) and the other at like 6:00 AM on Sunday. I keep debating which to do when. My original thought was I am better at the 1K and could prob still do decent score in the early morning the day after the 5K, so do the 5K first. Then I thought maybe I should really focus on the 1K and do Saturday and then see what happens with the 5K Sunday morning. The 1K crushes me more but the 5K may make me more tired....as you can see I am in one of my indecisive modes. Any studies or past results that show which I would recover from easier? Does it really matter? Am I annoying you with questions? :D
Of course not annoying :wink:

I haven't done 2 races/TT in 2 days ever, so no experience, but based on how I feel after a 1k and a 5k I would do the 1k first, it's hard but recovery after a 5k is longer.
If there's a total score for both races I would think about an 95% 1k effort which would still be a very strong result and reduce recovery time significantly. Is that an option?
Thanks Martin - there is not a total score, it's just two different results. I am starting to lean towards your suggestion for recovery and the fact that I may have a chance to win the 1K where the 5K I will be more like 3rd based on who has entered so far.
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 373m, 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 - 1:20:17, 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 » September 22nd, 2020, 1:59 pm

I can't fathom doing 2 X TT's in that close succession 😲...just the 4' took a lot out of me so doing a hard 5k would be fatal I think 😉

Today's slower session was 3x4km/2'R. HR was fine for the first interval then started to creep as tiredness and fatigue joined the party. Too much ego trying to hold 2:09 too 🙄

Day off tomorrow and then hard intervals or a hard 5k on Thursday.

51:44.9 12,000m 2:09.3 20 125
17:14.3 4,000m 2:09.2 20 122
17:14.8 4,000m 2:09.3 20 127
17:15.8 4,000m 2:09.4 20 126
LWTM, 6'2" 48yo, 100m 17.9, 1min 337m, 500m 1:34.2, 1km 3:24.6, 2km 6:53.5, 5km 18:23.2, 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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