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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faach1
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Re: What Training Have You Done Today?

Post by faach1 » January 24th, 2021, 10:35 am

iangallagher wrote:
January 23rd, 2021, 9:26 pm
This was a pretty horrid session but worthwhile
6x250m off 15 seconds rest. 3 sets and 5 mins rest between sets.
Targets for each set were 1.34.9; 1.34.5 and 1.33.9

The 15 seconds rest is interesting. Let’s put it that way.

Time Meters Pace Watts Cal/Hr S/M
14:07.5 4,500m 1:34.1 419 1742 35

0:47.4 250m 1:34.8 411 1713 34
0:47.2 250m 1:34.3 416 1731 36
0:47.4 250m 1:34.8 411 1713 35
0:47.2 250m 1:34.3 416 1731 36
0:47.4 250m 1:34.8 411 1713 35
0:47.4 250m 1:34.8 411 1713 35
r: 5:00
0:47.1 250m 1:34.2 419 1741 34
0:47.1 250m 1:34.2 419 1741 34
0:47.1 250m 1:34.2 419 1741 36
0:47.2 250m 1:34.3 416 1731 36
0:47.1 250m 1:34.2 419 1741 36
0:47.2 250m 1:34.3 416 1731 36
r: 5:00 337m
0:46.8 250m 1:33.6 427 1768 35
0:46.8 250m 1:33.6 427 1768 35
0:46.9 250m 1:33.8 424 1759 36
0:47.0 250m 1:34.0 421 1750 36
0:46.8 250m 1:33.6 427 1768 38
0:46.4 250m 1:32.7 438 1807 40
That’s an unbelievable row Ian.
Freddie Hancock

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Rower:
100m: 15.0, 1': 389m, 500m: 1:22.2 (HWT), 1k: SOON, 2k: 6:33.7, 5k: SOON,
6k: SOON
Skierg:
100k: 7:30:8.0

World Record Rowing Age Group LWT 1'

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » January 24th, 2021, 2:09 pm

max_ratcliffe wrote:
January 24th, 2021, 8:54 am
Was going to train tonight - honest - but had to evacuate due to a bushfire burning out of control and too close for comfort. I think that's probably an okay excuse!

Left the beach to come home again at about 9.45pm, boys and dog having had a great time.

Cat not so much...
😲😲.... bloomin heck Max...hope all ok 🤞
Alex, LWTM, 6'2" 49yo, 100m 17.7, 1min 340m, 500m 1:31.9, 1km 3:16.3, 4min 1212m, 2km 6:50.2, 5km 17:59.8, 6km 22:03.6, 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 » January 24th, 2021, 2:10 pm

Joined a 60min session on Rowpro this evening. Plan was 1.59 r20 with HR cap of 144.

Split Time Meters Pace Watts Cals SR HR
1 6:00.0 1,505 1:59.6 204.6 100 20 123
2 6:00.0 1,513 1:59.0 207.9 101 20 127
3 6:00.0 1,514 1:58.9 208.3 101 20 127
4 6:00.0 1,515 1:58.8 208.7 101 20 122
5 6:00.0 1,515 1:58.8 208.7 101 20 132
6 6:00.0 1,512 1:59.0 207.4 101 20 114
7 6:00.0 1,514 1:58.9 208.3 101 20 108
8 6:00.0 1,513 1:59.0 207.9 101 20 92
9 6:00.0 1,514 1:58.9 208.3 101 20 118
10 6:00.0 1,513 1:59.0 207.9 101 20 137
Total 1:00:00.0 15,127 1:59.0 207.8 1014 20 119

As you can see, had HR monitor problems today.

302K for month so far, should end around 400K. It's about 10 years since I've done that sort of volume in a month.
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 16089 HM 79.16.6

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » January 24th, 2021, 3:24 pm

max_ratcliffe wrote:
January 24th, 2021, 8:54 am
Was going to train tonight - honest - but had to evacuate due to a bushfire burning out of control and too close for comfort. I think that's probably an okay excuse!

Left the beach to come home again at about 9.45pm, boys and dog having had a great time.

Cat not so much...
Wow, take care mate. I'm glad we don't have issues like that to contend with
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= 2:44:04; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

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Tandstad
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Re: What Training Have You Done Today?

Post by Tandstad » January 24th, 2021, 4:38 pm

Did not feel like going for a erg tonight, and the feeling on the seat was not too good either, was feeling weak and tired! I guess that is just how it is sometimes :)

2k WU

5x2k @2 min rest r27 avg

6:59.2
6:59.0
6:58.5
6:58.8
6:56.3

It might seem strong on paper, but considering I have done 7 seconds faster as a continous row, it is not all that good.

A lot of good rows in here lately! Good stuff :) 400k is insane Nick, good job!
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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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » January 24th, 2021, 5:17 pm

winniewinser wrote:
January 24th, 2021, 2:09 pm



😲😲.... bloomin heck Max...hope all ok 🤞
Dangerscouse wrote:
January 24th, 2021, 3:24 pm


Wow, take care mate. I'm glad we don't have issues like that to contend with
MartinSH4321 wrote:
January 24th, 2021, 9:28 am

Hopefully the bushfires will not be as horrible as last year, stay safe Max!
Thanks all. Luckily the fire didn't break out until the wind had already died down, which meant that the fireys were able more or less to bring it under control. And it's much cooler today (26oC vs 42oC yesterday) and raining so I think it'll be put out today.

It's been a relatively cool summer this year but that had led to some complacency. A bullet dodged.
50 HWT
PBs:
Rower 1'=329m; 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
SkiErg 1'=298m; 500m=1:42.4; 1k=3:36.0; 2k=7:43.8; 5k=20:35; 6k=TBC; 30'=TBC; 10k=42:50; 60'=TBC; HM=NGTFH

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Re: What Training Have You Done Today?

Post by iangallagher » January 24th, 2021, 5:37 pm

Big J wrote:
January 24th, 2021, 4:22 am
iangallagher wrote:
January 23rd, 2021, 9:26 pm
This was a pretty horrid session but worthwhile
6x250m off 15 seconds rest. 3 sets and 5 mins rest between sets.
Targets for each set were 1.34.9; 1.34.5 and 1.33.9

The 15 seconds rest is interesting. Let’s put it that way.

Time Meters Pace Watts Cal/Hr S/M
14:07.5 4,500m 1:34.1 419 1742 35

0:47.4 250m 1:34.8 411 1713 34
0:47.2 250m 1:34.3 416 1731 36
0:47.4 250m 1:34.8 411 1713 35
0:47.2 250m 1:34.3 416 1731 36
0:47.4 250m 1:34.8 411 1713 35
0:47.4 250m 1:34.8 411 1713 35
r: 5:00
0:47.1 250m 1:34.2 419 1741 34
0:47.1 250m 1:34.2 419 1741 34
0:47.1 250m 1:34.2 419 1741 36
0:47.2 250m 1:34.3 416 1731 36
0:47.1 250m 1:34.2 419 1741 36
0:47.2 250m 1:34.3 416 1731 36
r: 5:00 337m
0:46.8 250m 1:33.6 427 1768 35
0:46.8 250m 1:33.6 427 1768 35
0:46.9 250m 1:33.8 424 1759 36
0:47.0 250m 1:34.0 421 1750 36
0:46.8 250m 1:33.6 427 1768 38
0:46.4 250m 1:32.7 438 1807 40
Jeez :shock:

Rather you than me. I imagine that the 15 second rests felt like almost nothing.

What are you training specifically for at the moment? It looks like a brutal form of 2k training to my uneducated eyes.
Hey Big J - yep 2k training has been the focus for some time now. Just need a cool day then i'll have a crack. But i'll continue on with 2km training as it too hot to train for longer stuff right now. That will have to wait. Short and sweet sessions for summer!
182cm; 89kg; 1km = 2.57.5; 2km = 6.19; 4mins = 1296; 5km = 17.09; 6km = 20.31; 30mins = 8481; 10km= 35.31; 60 minutes = 16179 HM = 1.23.25
Erging since May 2020

iangallagher
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Re: What Training Have You Done Today?

Post by iangallagher » January 24th, 2021, 5:39 pm

MartinSH4321 wrote:
January 24th, 2021, 9:31 am
iangallagher wrote:
January 23rd, 2021, 9:26 pm
This was a pretty horrid session but worthwhile
6x250m off 15 seconds rest. 3 sets and 5 mins rest between sets.
Targets for each set were 1.34.9; 1.34.5 and 1.33.9

The 15 seconds rest is interesting. Let’s put it that way.

Time Meters Pace Watts Cal/Hr S/M
14:07.5 4,500m 1:34.1 419 1742 35

0:47.4 250m 1:34.8 411 1713 34
0:47.2 250m 1:34.3 416 1731 36
0:47.4 250m 1:34.8 411 1713 35
0:47.2 250m 1:34.3 416 1731 36
0:47.4 250m 1:34.8 411 1713 35
0:47.4 250m 1:34.8 411 1713 35
r: 5:00
0:47.1 250m 1:34.2 419 1741 34
0:47.1 250m 1:34.2 419 1741 34
0:47.1 250m 1:34.2 419 1741 36
0:47.2 250m 1:34.3 416 1731 36
0:47.1 250m 1:34.2 419 1741 36
0:47.2 250m 1:34.3 416 1731 36
r: 5:00 337m
0:46.8 250m 1:33.6 427 1768 35
0:46.8 250m 1:33.6 427 1768 35
0:46.9 250m 1:33.8 424 1759 36
0:47.0 250m 1:34.0 421 1750 36
0:46.8 250m 1:33.6 427 1768 38
0:46.4 250m 1:32.7 438 1807 40
Almost have to puke just reading this! :wink: You posted a lot of terrible sessions, but this looks like a nightmare, won't copy that :D
hahah i know right! I must be building up some sort of tolerance and i never felt like puking - its more the panic breathing that kicks in just before you have to start the next rep that is the horrid thing about this
182cm; 89kg; 1km = 2.57.5; 2km = 6.19; 4mins = 1296; 5km = 17.09; 6km = 20.31; 30mins = 8481; 10km= 35.31; 60 minutes = 16179 HM = 1.23.25
Erging since May 2020

iangallagher
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Re: What Training Have You Done Today?

Post by iangallagher » January 24th, 2021, 8:43 pm

Seriously considering an airconditioner in the garage as the heat is beginning to get to me..

Todays session was simple enough but the heat almost forced me out after the rep 3. Target of 1.42.9 for the first and just gently negative split the set.
2 mins rest between each set. Had a big bucket of water next me to dunk my head in and try and cool off between sets.


Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,822m 1:42.0 330 1434 29

3:00.0 876m 1:42.7 323 1410 30
3:00.0 877m 1:42.6 324 1414 29
3:00.0 877m 1:42.6 324 1414 29
3:00.0 878m 1:42.5 325 1418 29
3:00.0 878m 1:42.5 325 1418 29
3:00.0 879m 1:42.3 326 1422 29
3:00.0 880m 1:42.2 327 1426 29
3:00.0 883m 1:41.9 331 1437 30
3:00.0 886m 1:41.5 334 1449 30
3:00.0 908m 1:39.1 359 1536 33
182cm; 89kg; 1km = 2.57.5; 2km = 6.19; 4mins = 1296; 5km = 17.09; 6km = 20.31; 30mins = 8481; 10km= 35.31; 60 minutes = 16179 HM = 1.23.25
Erging since May 2020

Tandstad
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Re: What Training Have You Done Today?

Post by Tandstad » January 25th, 2021, 2:47 am

iangallagher wrote:
January 24th, 2021, 8:43 pm
Seriously considering an airconditioner in the garage as the heat is beginning to get to me..

Todays session was simple enough but the heat almost forced me out after the rep 3. Target of 1.42.9 for the first and just gently negative split the set.
2 mins rest between each set. Had a big bucket of water next me to dunk my head in and try and cool off between sets.


Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,822m 1:42.0 330 1434 29

3:00.0 876m 1:42.7 323 1410 30
3:00.0 877m 1:42.6 324 1414 29
3:00.0 877m 1:42.6 324 1414 29
3:00.0 878m 1:42.5 325 1418 29
3:00.0 878m 1:42.5 325 1418 29
3:00.0 879m 1:42.3 326 1422 29
3:00.0 880m 1:42.2 327 1426 29
3:00.0 883m 1:41.9 331 1437 30
3:00.0 886m 1:41.5 334 1449 30
3:00.0 908m 1:39.1 359 1536 33
Ooh that's some going there Ian! You seem to handle doing fast intervals often, must be in excellent shape :)
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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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » January 25th, 2021, 3:16 am

Tandstad wrote:
January 25th, 2021, 2:47 am
iangallagher wrote:
January 24th, 2021, 8:43 pm
Seriously considering an airconditioner in the garage as the heat is beginning to get to me..

Todays session was simple enough but the heat almost forced me out after the rep 3. Target of 1.42.9 for the first and just gently negative split the set.
2 mins rest between each set. Had a big bucket of water next me to dunk my head in and try and cool off between sets.


Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,822m 1:42.0 330 1434 29

3:00.0 876m 1:42.7 323 1410 30
3:00.0 877m 1:42.6 324 1414 29
3:00.0 877m 1:42.6 324 1414 29
3:00.0 878m 1:42.5 325 1418 29
3:00.0 878m 1:42.5 325 1418 29
3:00.0 879m 1:42.3 326 1422 29
3:00.0 880m 1:42.2 327 1426 29
3:00.0 883m 1:41.9 331 1437 30
3:00.0 886m 1:41.5 334 1449 30
3:00.0 908m 1:39.1 359 1536 33
Ooh that's some going there Ian! You seem to handle doing fast intervals often, must be in excellent shape :)
Intervals make a lot of sense in the Aus summer - you just can't keep a long piece going without suffering with a throat like a badger's a*se (delightful Aussie expression). The trick is not treating every interval as a balls-to-the-wall maximum effort.

Of course this set would be well beyond most people's maximum effort!
50 HWT
PBs:
Rower 1'=329m; 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
SkiErg 1'=298m; 500m=1:42.4; 1k=3:36.0; 2k=7:43.8; 5k=20:35; 6k=TBC; 30'=TBC; 10k=42:50; 60'=TBC; HM=NGTFH

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Re: What Training Have You Done Today?

Post by max_ratcliffe » January 25th, 2021, 3:21 am

hjs wrote:
January 24th, 2021, 7:19 am
Skierg.

5k repeat, yesterday did nothing, also my back played up big time. But did not effect todays session.

Idea was to better fridays effort, start out the same way, to fast Stu :wink: , but keep the slow down/HD limited.
Kept 145 for the first 1500, from there back to 150, and bring it home. Was tough, but could keep the plan.

5000 17:53.8 rate 41, drag 120. Max effort.

500m splits.

145.6/45.4
45.4/48.9
49.3/49.5
49.6/49.8
48.9/ and 141.4 sprinted this home, 1.27 pace on the line.

To put this in perspective. The 40/49 Wr Fm was set a few days ago at 1.50 pace. 40/49 :shock: B) So fast...
Well, that is one perspective.
If I may offer another: Henry, most 20-somethings wouldn't be able to get within a dozen splits of your 5k. This is seriously speedy erging session.
50 HWT
PBs:
Rower 1'=329m; 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
SkiErg 1'=298m; 500m=1:42.4; 1k=3:36.0; 2k=7:43.8; 5k=20:35; 6k=TBC; 30'=TBC; 10k=42:50; 60'=TBC; HM=NGTFH

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Re: What Training Have You Done Today?

Post by max_ratcliffe » January 25th, 2021, 3:26 am

Have been tinkering with the SkiErg and trying to figure out how to adapt WP principles (and L4 in particular) to the SkiErg.

Taking 1.5 pulls as an equivalent to a rowing stroke seems to work for me, so this session was a 270-270-270-270, with target paces as follows:

24spm: 2:20
27spm: 2:16
30spm: 2:12
33spm: 2:08.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 8,889m 2:14.9 142 789 27
10:00.0 2,222m 2:15.0 142 789 27
20:00.0 2,218m 2:15.2 141 786 28
30:00.0 2,220m 2:15.1 142 788 28
40:00.0 2,229m 2:14.5 144 794 28

Followed up with some light kettlebell work and 30' on the stairclimber.
50 HWT
PBs:
Rower 1'=329m; 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
SkiErg 1'=298m; 500m=1:42.4; 1k=3:36.0; 2k=7:43.8; 5k=20:35; 6k=TBC; 30'=TBC; 10k=42:50; 60'=TBC; HM=NGTFH

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hjs
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Re: What Training Have You Done Today?

Post by hjs » January 25th, 2021, 4:02 am

max_ratcliffe wrote:
January 25th, 2021, 3:21 am


Well, that is one perspective.
If I may offer another: Henry, most 20-somethings wouldn't be able to get within a dozen splits of your 5k. This is seriously speedy erging session.
Maybe.... although I have my ideas about that :D

Point I was making, or trying, Skier is a strange machine, a think roughly speaking, the rower is better suited for the general population. For the rower average strenght is good enough. On the skierg thats different, I see some decent rowers pull numbers on the skier which look slow. Even for myself, I can’t tax my fitness like I can on the rower.

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Re: What Training Have You Done Today?

Post by MartinSH4321 » January 25th, 2021, 4:16 am

Tandstad wrote:
January 24th, 2021, 4:38 pm
Did not feel like going for a erg tonight, and the feeling on the seat was not too good either, was feeling weak and tired! I guess that is just how it is sometimes :)

2k WU

5x2k @2 min rest r27 avg

6:59.2
6:59.0
6:58.5
6:58.8
6:56.3

It might seem strong on paper, but considering I have done 7 seconds faster as a continous row, it is not all that good.

A lot of good rows in here lately! Good stuff :) 400k is insane Nick, good job!
Most people here look envious at this result I guess :)
Of course, you were even a bit faster without breaks at your PB, but this is still a very strong effort, especially feeling weak and tired. These short breaks don't help that much, and every break is a chance for the inner chimp to let you HD. Great you pushed yourself to do a good training, just lying on the couch and watching a movie was very inviting for sure :wink:
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: 36:39
60': 16087m, HM: 1:19:42

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