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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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » September 23rd, 2020, 11:24 am

max_ratcliffe wrote:
September 23rd, 2020, 8:43 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?
Very speedy Alex given that you haven't been doing much (any?) speed work. It's interesting that all the aerobic work you were constrained to do seems to have given you a stronger stroke. 1:43 at r20 is an SPI of >11.
I've been doing quite a lot of core work and added some weights too so maybe that is having an effect. Just need to add some more squats though.
MartinSH4321 wrote:
September 23rd, 2020, 10:21 am
60' UT2 today, felt really good and almost got a Stu-like consistency, just missed by 1m :)

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 14,291m 2:05.9 175 902 20 125
10:00.0 2,382m 2:05.9 175 902 20 124
20:00.0 2,382m 2:05.9 175 902 20 124
30:00.0 2,382m 2:05.9 175 902 20 125
40:00.0 2,381m 2:05.9 175 902 20 127
50:00.0 2,382m 2:05.9 175 902 20 127
1:00:00.0 2,382m 2:05.9 175 902 20 125
Metronome Martin :wink: :D
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

nick rockliff
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Re: What Training Have You Done Today?

Post by nick rockliff » September 23rd, 2020, 1:41 pm

Third session this month, joined a 45 min session on Rowpro and went with the flow.

45 min - 11883 - 1.53.6 - 25 - 162 end HR

Not too bad, looks like general fitness is still there but need more time on the erg. Co.ing to the end of the main part if my building project so should be able to get back on the erg more often.
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 16025 HM 79.49.2

Dino
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Re: What Training Have You Done Today?

Post by Dino » September 23rd, 2020, 2:28 pm

MartinSH4321 wrote:
September 23rd, 2020, 10:21 am
60' UT2 today, felt really good and almost got a Stu-like consistency, just missed by 1m :)

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 14,291m 2:05.9 175 902 20 125
10:00.0 2,382m 2:05.9 175 902 20 124
20:00.0 2,382m 2:05.9 175 902 20 124
30:00.0 2,382m 2:05.9 175 902 20 125
40:00.0 2,381m 2:05.9 175 902 20 127
50:00.0 2,382m 2:05.9 175 902 20 127
1:00:00.0 2,382m 2:05.9 175 902 20 125
Very nice Martin! So close!
52M HWT 18/19, 19/20, 20/21 Team: 50Plus Zwift Rowing
1m 326m, 500m 1:38,7, 1k 3:35.7, 2k 7:24.2, 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

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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » September 23rd, 2020, 10:40 pm

Long time, no row.... But my jr baseball team's season is over and I can finally get back on the erg with some regularity again!

2 rows this week to get back in the swing of things

- 5000m @ 2:03.7 on Tues
- 12 x 1:00/r1:00 @ 1:51.9 today
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
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Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » September 24th, 2020, 12:48 am

winniewinser wrote:
September 23rd, 2020, 3:44 am
Looks like a hard workout so a good result today :)
iangallagher wrote:
September 23rd, 2020, 5:16 am
That’s a cracking result mate and well deserved. Great persistence!!
MartinSH4321 wrote:
September 23rd, 2020, 5:54 am
Very strong mate, great result!
max_ratcliffe wrote:
September 23rd, 2020, 8:50 am
Very nice work Stu. Your relationship with rest intervals is quite... erm... individual.
KeithT wrote:
September 23rd, 2020, 9:30 am
This looks really good!
Thanks all, I was hoping for a little bit more, but I think this is my current limit.

@Max, haha, I do have some strange methods e.g no warm up, comfy at r28+.
MartinSH4321 wrote:
September 23rd, 2020, 10:21 am
60' UT2 today, felt really good and almost got a Stu-like consistency, just missed by 1m :)

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 14,291m 2:05.9 175 902 20 125
10:00.0 2,382m 2:05.9 175 902 20 124
20:00.0 2,382m 2:05.9 175 902 20 124
30:00.0 2,382m 2:05.9 175 902 20 125
40:00.0 2,381m 2:05.9 175 902 20 127
50:00.0 2,382m 2:05.9 175 902 20 127
1:00:00.0 2,382m 2:05.9 175 902 20 125
Really good session mate, and missing my one metre is all too common on these.
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

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » September 24th, 2020, 4:08 am

winniewinser wrote:
September 23rd, 2020, 11:24 am
MartinSH4321 wrote:
September 23rd, 2020, 10:21 am
60' UT2 today, felt really good and almost got a Stu-like consistency, just missed by 1m :)

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 14,291m 2:05.9 175 902 20 125
...
Metronome Martin :wink: :D
Dino wrote:
September 23rd, 2020, 2:28 pm
Very nice Martin! So close!
Dangerscouse wrote:
September 24th, 2020, 12:48 am
Really good session mate, and missing my one metre is all too common on these.
Thanks Fellas, one day I'll get the perfect score :lol:
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

Tony Cook
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Re: What Training Have You Done Today?

Post by Tony Cook » September 24th, 2020, 5:12 am

MartinSH4321 wrote:
September 23rd, 2020, 10:21 am
60' UT2 today, felt really good and almost got a Stu-like consistency, just missed by 1m :)

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 14,291m 2:05.9 175 902 20 125
10:00.0 2,382m 2:05.9 175 902 20 124
20:00.0 2,382m 2:05.9 175 902 20 124
30:00.0 2,382m 2:05.9 175 902 20 125
40:00.0 2,381m 2:05.9 175 902 20 127
50:00.0 2,382m 2:05.9 175 902 20 127
1:00:00.0 2,382m 2:05.9 175 902 20 125
This inspired me to attempt a Stu-esk 60’ UT2 as well. Although I noticed the split average dip to 1:59.9 on the last stroke of the second 10 mins all the others showed an even 2:00. The final figures though show I was all over the place on pace a stroke rate. And I went over my HR cap!!
Enjoyable session but rubbish stats.
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,000m 2:00.0 203 997 20 136
10:00.0 2,501m 1:59.9 203 997 20 131
20:00.0 2,501m 1:59.9 203 997 21 131
30:00.0 2,499m 2:00.0 202 996 20 134
40:00.0 2,500m 2:00.0 203 997 20 139
50:00.0 2,500m 2:00.0 203 997 20 140
1:00:00.0 2,501m 1:59.9 203 997 21 144
Born 1963 6' 5" 105Kg
PBs only from 2020 - 100m 15.7s - 1min 355m - 500m 1:30.0 - 2k 6:47.6 - 5k 17:59.4 - 6k 22:06.7 - 30min @ 20SPM 8,132m - 10k 39:47.3 - 1 hour 15,691m - HM 1:24:37.0

Dino
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Re: What Training Have You Done Today?

Post by Dino » September 24th, 2020, 7:16 am

Tony Cook wrote:
September 24th, 2020, 5:12 am
MartinSH4321 wrote:
September 23rd, 2020, 10:21 am
60' UT2 today, felt really good and almost got a Stu-like consistency, just missed by 1m :)

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 14,291m 2:05.9 175 902 20 125
10:00.0 2,382m 2:05.9 175 902 20 124
20:00.0 2,382m 2:05.9 175 902 20 124
30:00.0 2,382m 2:05.9 175 902 20 125
40:00.0 2,381m 2:05.9 175 902 20 127
50:00.0 2,382m 2:05.9 175 902 20 127
1:00:00.0 2,382m 2:05.9 175 902 20 125
This inspired me to attempt a Stu-esk 60’ UT2 as well. Although I noticed the split average dip to 1:59.9 on the last stroke of the second 10 mins all the others showed an even 2:00. The final figures though show I was all over the place on pace a stroke rate. And I went over my HR cap!!
Enjoyable session but rubbish stats.
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,000m 2:00.0 203 997 20 136
10:00.0 2,501m 1:59.9 203 997 20 131
20:00.0 2,501m 1:59.9 203 997 21 131
30:00.0 2,499m 2:00.0 202 996 20 134
40:00.0 2,500m 2:00.0 203 997 20 139
50:00.0 2,500m 2:00.0 203 997 20 140
1:00:00.0 2,501m 1:59.9 203 997 21 144
The 10 min splits look very good to me Tony!
2/6 bang on and the others only +-1m or +-0.1s
The really tricky one is when using ErgData to hit the intended total stroke count, e.g. for 60mins r20 to hit exactly 1200 strokes as well as all the other stats :shock: :D
lancecampeau wrote:
September 23rd, 2020, 10:40 pm
Long time, no row.... But my jr baseball team's season is over and I can finally get back on the erg with some regularity again!

2 rows this week to get back in the swing of things

- 5000m @ 2:03.7 on Tues
- 12 x 1:00/r1:00 @ 1:51.9 today
Welcome back Lance... more than just the swing of things if you ask me! :)
52M HWT 18/19, 19/20, 20/21 Team: 50Plus Zwift Rowing
1m 326m, 500m 1:38,7, 1k 3:35.7, 2k 7:24.2, 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

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » September 24th, 2020, 8:11 am

Tony Cook wrote:
September 24th, 2020, 5:12 am
This inspired me to attempt a Stu-esk 60’ UT2 as well. Although I noticed the split average dip to 1:59.9 on the last stroke of the second 10 mins all the others showed an even 2:00. The final figures though show I was all over the place on pace a stroke rate. And I went over my HR cap!!
Enjoyable session but rubbish stats.
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,000m 2:00.0 203 997 20 136
10:00.0 2,501m 1:59.9 203 997 20 131
20:00.0 2,501m 1:59.9 203 997 21 131
30:00.0 2,499m 2:00.0 202 996 20 134
40:00.0 2,500m 2:00.0 203 997 20 139
50:00.0 2,500m 2:00.0 203 997 20 140
1:00:00.0 2,501m 1:59.9 203 997 21 144
Looks like a very good attempt tony. The PM is a fickle thing and often says one things then saves another.....just to keep you on your toes :wink:
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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Re: What Training Have You Done Today?

Post by Dangerscouse » September 24th, 2020, 8:34 am

Tony Cook wrote:
September 24th, 2020, 5:12 am
This inspired me to attempt a Stu-esk 60’ UT2 as well. Although I noticed the split average dip to 1:59.9 on the last stroke of the second 10 mins all the others showed an even 2:00. The final figures though show I was all over the place on pace a stroke rate. And I went over my HR cap!!
Enjoyable session but rubbish stats.
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,000m 2:00.0 203 997 20 136
10:00.0 2,501m 1:59.9 203 997 20 131
20:00.0 2,501m 1:59.9 203 997 21 131
30:00.0 2,499m 2:00.0 202 996 20 134
40:00.0 2,500m 2:00.0 203 997 20 139
50:00.0 2,500m 2:00.0 203 997 20 140
1:00:00.0 2,501m 1:59.9 203 997 21 144
Really good attempt, and you will fail far more than you win on these sessions. I regularly see my HR peak by 8-10bpm at the splits due to the micro stress of trying to hit a specific target. It's such a short moment of time, I assume that it's not an issue; it usually sorts itself out within 60-80 seconds, and it only peaks with about 10-15 seconds until the end of the split.
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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Re: What Training Have You Done Today?

Post by KeithT » September 24th, 2020, 9:54 am

Said I was going to do all easy rows this week as a taper for the weekend TTs but I couldn't help myself yesterday and ended up doing various intervals and faster pieces. Legs a little tired today but figure with a super easy row today and day off tomorrow I should be fine.
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

Tony Cook
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Re: What Training Have You Done Today?

Post by Tony Cook » September 24th, 2020, 10:09 am

Dangerscouse wrote:
September 24th, 2020, 8:34 am
Tony Cook wrote:
September 24th, 2020, 5:12 am
This inspired me to attempt a Stu-esk 60’ UT2 as well. Although I noticed the split average dip to 1:59.9 on the last stroke of the second 10 mins all the others showed an even 2:00. The final figures though show I was all over the place on pace a stroke rate. And I went over my HR cap!!
Enjoyable session but rubbish stats.
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,000m 2:00.0 203 997 20 136
10:00.0 2,501m 1:59.9 203 997 20 131
20:00.0 2,501m 1:59.9 203 997 21 131
30:00.0 2,499m 2:00.0 202 996 20 134
40:00.0 2,500m 2:00.0 203 997 20 139
50:00.0 2,500m 2:00.0 203 997 20 140
1:00:00.0 2,501m 1:59.9 203 997 21 144
Really good attempt, and you will fail far more than you win on these sessions. I regularly see my HR peak by 8-10bpm at the splits due to the micro stress of trying to hit a specific target. It's such a short moment of time, I assume that it's not an issue; it usually sorts itself out within 60-80 seconds, and it only peaks with about 10-15 seconds until the end of the split.
Good point! I looked at a previous 60’ where I didn’t think about consistency and went just under 2:00 pace keeping a lower heart rate all the time. I did do today’s session fasted and first thing this morning, which is unusual for me. I wondered if hunger led to a slightly elevated HR but it could equally be the ‘excitement’ of trying to hit an exact pace and distance at the right time.
Born 1963 6' 5" 105Kg
PBs only from 2020 - 100m 15.7s - 1min 355m - 500m 1:30.0 - 2k 6:47.6 - 5k 17:59.4 - 6k 22:06.7 - 30min @ 20SPM 8,132m - 10k 39:47.3 - 1 hour 15,691m - HM 1:24:37.0

nick rockliff
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Re: What Training Have You Done Today?

Post by nick rockliff » September 24th, 2020, 1:02 pm

Thought I'd get another session in today so joined a 60 min session on Rowpro.

60 min - 15530 - 1.55.9 - 22

10 - 2574 - 1.56.5 - 22 - 134 end HR
20 - 2588 - 1.55.9 - 22 - 140
30 - 2591 - 1.55.7 - 22 - 146
40 - 2594 - 1.55.6 - 22 - 152
50 - 2592 - 1.55.7 - 22 - 156
60 - 2592 - 1.55.7 - 22 - 157

Quite pleased with that.
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 16025 HM 79.49.2

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ampire
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Re: What Training Have You Done Today?

Post by ampire » September 24th, 2020, 1:38 pm

Today I did two 30' rows. Not the most pleasant workout, had some severe nerve pain in my upper back, correspondingly saw my heart rate go up like 5 BP from the discomfort during the first 30' and the last couple minutes were pretty uncomfortable. Fitness wise it felt easy, but the discomfort kind of spoiled the experience.

Time Meters Pace Watts Cal/Hr S/M ❤
30:00.0 7,089m 2:06.9 171 888 20 162
6:00.0 1,404m 2:08.2 166 871 20 152
12:00.0 1,414m 2:07.2 170 883 20 161
18:00.0 1,420m 2:06.7 172 891 20 165
24:00.0 1,427m 2:06.1 174 900 21 165
30:00.0 1,424m 2:06.4 173 896 21 169

Time Meters Pace Watts Cal/Hr S/M ❤
30:00.0 6,803m 2:12.2 151 820 19 152
6:00.0 1,359m 2:12.4 151 818 19 145
12:00.0 1,357m 2:12.6 150 816 19 154
18:00.0 1,358m 2:12.5 150 817 18 155
24:00.0 1,362m 2:12.1 152 821 19 154
30:00.0 1,368m 2:11.5 154 828 19 155
M34|5'8"/173CM|150lb/68KG|LWT|MHR~192BPM|2020: 5K 18:52.9 (@1:53.2/500)|C2-D+Slides+EndureRow Seat

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » September 24th, 2020, 2:04 pm

ampire wrote:
September 24th, 2020, 1:38 pm
Today I did two 30' rows. Not the most pleasant workout, had some severe nerve pain in my upper back, correspondingly saw my heart rate go up like 5 BP from the discomfort during the first 30' and the last couple minutes were pretty uncomfortable. Fitness wise it felt easy, but the discomfort kind of spoiled the experience.

Time Meters Pace Watts Cal/Hr S/M ❤
30:00.0 7,089m 2:06.9 171 888 20 162
6:00.0 1,404m 2:08.2 166 871 20 152
12:00.0 1,414m 2:07.2 170 883 20 161
18:00.0 1,420m 2:06.7 172 891 20 165
24:00.0 1,427m 2:06.1 174 900 21 165
30:00.0 1,424m 2:06.4 173 896 21 169

Time Meters Pace Watts Cal/Hr S/M ❤
30:00.0 6,803m 2:12.2 151 820 19 152
6:00.0 1,359m 2:12.4 151 818 19 145
12:00.0 1,357m 2:12.6 150 816 19 154
18:00.0 1,358m 2:12.5 150 817 18 155
24:00.0 1,362m 2:12.1 152 821 19 154
30:00.0 1,368m 2:11.5 154 828 19 155
Be careful with that back, I think I'd have stopped tbh 😕. Not worth exercising through pain.
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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