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.
tdekoekkoek
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Post by tdekoekkoek » July 9th, 2009, 5:16 pm

Nomugie wrote:Good luck! I will keep a look out for you...or someone with your oars. :wink:
Thanks! Come and say hello. I'm borrowing oars though so don't know what they will look like. Most likely RBC stripes.
Trevor de Koekkoek: 46yrs, 190lbs

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kini62
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Post by kini62 » July 13th, 2009, 6:04 pm

First, I've been back on the erg for a little over a month after a really, really long layoff.

I'm erging now because of a knee injury that prevents me from running and will likely keep me from running for about 4-6 months. :cry:

Anyway, last week I did my first near all out 30 min piece and did 7595m.

This past Sat. I did my first set of intervals since getting back on the sled.

1k WU, 4x1k at 1:51-2 pace and 4x500m at the same pace. I was really wiped when done. I don't remember running intervals being so exhausting.

I managed my first sub 1:50 at the end of a 5k row last week as well- 149.5.

I'm a 46yo, m, 5'6" 155lbs.

Just though I'd share.
Thanks
Gene

kini62
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Another PB

Post by kini62 » July 14th, 2009, 6:29 pm

Just did a 147.5 500m split at the end of my 5k this morning. Knocked 2 seconds off my previous PB from last week.

I don't remember the exact details but drag was about 113-115 and SPM was 31 or 32.

Gene

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vigtoire
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Pete's Medium Intervals

Post by vigtoire » July 15th, 2009, 8:33 am

3K @ 1:54.0
5 Min Rest
2.5K @ 1:55.1
5 Min Rest
2K @ 1:56.0

First time I have done this type of interval and boy did I need those 5 minute rests!
M 32 71kg
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Post by joeevans8 » July 17th, 2009, 4:51 pm

6k today just for some exercise. Erging was always a winter activity but I'm thinking my Marine Corps Marathon plans are out because of knee pain.
Joe

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Post by joeevans8 » July 19th, 2009, 11:06 am

12k @ 2:11

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Post by joeevans8 » July 20th, 2009, 5:48 pm

Going back to Pete Plan....
8 x 500 w/1:30 rest, avg for session was 1:55.2

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InnerFight
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Post by InnerFight » July 21st, 2009, 10:56 am

Todays workout has 2 sprint rows in it. 1 is uphill where you put the back end of the ergo on a gym bench so when you are pulling back you are basically going uphill.
There are 4 nice exercises in between that and the final 30 sec sprint at the end of the circuit.
Make sure you set a goal. I set 185 meters as my goal, its tough on the flat row as you are smashed from the exercises but the feeling of achieveing it is awesome.
For full details of the workout check out www.innerfight.com
Endure Conquer Achieve
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joeevans8
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Post by joeevans8 » July 21st, 2009, 6:52 pm

8k today, steady state row @ 2:06

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InnerFight
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Post by InnerFight » July 22nd, 2009, 1:00 am

Todays workout was without rows but builds up my power.

20 pulls ups
20 dead lifts (80kg)
20 Box Jumps
15 pulls ups
15 dead lifts (80kg)
15 Box Jumps
5 pulls ups
5 dead lifts (80kg)
5 Box Jumps
Rest for three minutes - repeat 3 rounds.
Endure Conquer Achieve
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joeevans8
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Post by joeevans8 » July 23rd, 2009, 7:06 pm

Hey Inner Fight; workout looks a lot like Crossfit (not criticizing, just an observation).
Today for me was warmup and 3 x 1500. 1:59.1, 1:58.9, and 1:56. I meant to do 5 intervals but alas life gets in the way.
No erging till Monday- 3 day mini vacation w/ significant other......

joeevans8
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Post by joeevans8 » July 28th, 2009, 9:06 pm

1 hour row- 14120m

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Post by joeevans8 » July 29th, 2009, 3:45 pm

2k warmup, 4x1000 w/ 5 min rest
1:57.2, 1:56.7, !56.9, 1:52.3
Avg was 1:55.7
1k cd

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Post by joeevans8 » July 30th, 2009, 7:02 pm

8k in 33:21

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Post by joeevans8 » July 31st, 2009, 4:51 pm

1k warmup then 4 x 2k w/5min rest avg 1:58
Last one was very hard and slowest of bunch, almost put the handle down

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