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.
User avatar
bloomp
10k Poster
Posts: 1126
Joined: November 28th, 2007, 5:37 pm
Location: Storrs, CT

Post by bloomp » October 23rd, 2009, 4:52 pm

I have never been so happy. Good work today, excelled focus.

In the morning, 3000m warmup in 12:52.1, lifting for about 45 mins.

This afternoon,

Level 4 10063m @ 2:05.2 16spm
06:00 1437m 2:05.2 16spm
12:00 1431m 2:05.7 16spm
18:00 1424m 2:06.4 17spm
24:00 1431m 2:05.7 17spm
30:00 1431m 2:05.7 17spm
36:00 1439m 2:05.0 17spm
42:00 1471m 2:02.3 17spm

compare that to my level 4 piece in Wednesday, 84 fewer strokes and 33 more meters. Could not be more prepared for my race tomorrow, or happier. Gonna 2k test next Friday to get some idea of where I am for the winter. Lemme know if you have any pacing suggestions based off my posts.

Hope to see some of y'all at Schulykill.

Paul
24, 166lbs, 5'9
Image

ThatMoos3Guy
2k Poster
Posts: 401
Joined: February 6th, 2007, 11:36 pm
Location: NH and NY

Post by ThatMoos3Guy » October 23rd, 2009, 11:16 pm

bloomp wrote:Gonna 2k test next Friday to get some idea of where I am for the winter. Lemme know if you have any pacing suggestions based off my posts.
I assume that you're going to do a 4x1k or something next week, to get a good idea. But I'd suggest you aim for around 7:00. You've definitely improved your distance times, but it sounds like you haven't done much speed work. Good luck.

ranger
Marathon Poster
Posts: 11592
Joined: March 27th, 2006, 3:27 pm

Post by ranger » October 25th, 2009, 12:14 pm

20K erg, 2-hour bike

Once I am warmed up, there is no reason to rate under 28 spm from now on until WIRC.

No more foundational, low rate rowing.

Just distance rowing and sharpening.

ranger
Rich Cureton M 61 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

Bob S.
Marathon Poster
Posts: 5142
Joined: March 16th, 2006, 12:00 pm

Post by Bob S. » October 25th, 2009, 2:22 pm

IP #38: 5 X 1’ AT. I programmed it as a single time interval session, with 1’ rests. Goals were a pace range of 2:00-2:03 and HR or 155-160. As can be seen, my pace was too fast and my HR was too slow. I had hoped that, by holding the rests to 1’, I could get the HR up into the zone, but it didn’t work.

I didn't intend to have such a high stroke rate on the first interval. I guess that it was the adrenaline working. Since the fastest interval was done at the lowest stroke, I should probably try to use that as a cap.

Bob S.

Date Ended @ Time Meters SPM HR /500m Cal/hr Watts
5 X 1' AN, 1'r
10/25/09 10:04 05:00.0 1313 37 144 01:54.2 1107 235

Split or Work Interval Results
10/25/09 10:04 01:00.0 264 44 145 01:53.6 1120 239
10/25/09 10:04 01:00.0 257 36 142 01:56.7 1057 220
10/25/09 10:04 01:00.0 261 36 143 01:54.9 1093 230
10/25/09 10:04 01:00.0 266 34 147 01:52.7 1139 244
10/25/09 10:04 01:00.0 265 36 147 01:53.2 1130 241

User avatar
gregory.cook
6k Poster
Posts: 744
Joined: October 21st, 2006, 10:17 pm
Location: Bainbridge Island, WA

Post by gregory.cook » October 26th, 2009, 12:54 am

Yesterday:

1001 meters warm up

3 x 6K, 90" rest
time -- pace -- spm
22:36.1 -- 1:53.0 -- 23
22:23.4 -- 1:51.9 -- 24
21:40.0 -- 1:48.3 -- 26

2001 meters cool down

Today:

1001 meters warm up

16001 meters in 59:59
Age: 50, Weight: 158 lbs, Height: 5' 9"

The struggle itself toward the heights is enough to fill a man's heart. -- Albert Camus

ranger
Marathon Poster
Posts: 11592
Joined: March 27th, 2006, 3:27 pm

Post by ranger » October 26th, 2009, 3:31 am

20K erg

I really have my distance stroke in order now.

110 kgs. peak pressure.

Smooth, left-leaning haystack.

11.5 SPI

_Very_ comfortable at 27 spm (1:44, 10.68 MPS).

So comfortable that I don't see why I can't train myself to do this for a FM, or at least for some _very_ long distance (30K).

This is right on my targets (or even beyond them).

No more low rate rowing from here until WIRC.

At the moment, just a lot of 1:44 @ 27 spm (11.5 SPI, 10.68 MPS).

The lwt 60s 5K WR is just a tad under 1:45 pace; the 60s hwt 5K WR, just a tad under 1:44.

Right now, the best 55s lwts pull 1:51 @ 27 spm (9.5 SPI, 10 MPS) for 60min.

If they improved their technique and stroking power 2 SPI, they would pull 1:44 @ 27 spm (10.68 MPS, 11.5 SPI).

There that seven seconds per 500m again!

No 60s lwt has pulled over 16K (1:52) for 60min.

ranger
Last edited by ranger on October 26th, 2009, 11:29 am, edited 1 time in total.
Rich Cureton M 61 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

User avatar
bloomp
10k Poster
Posts: 1126
Joined: November 28th, 2007, 5:37 pm
Location: Storrs, CT

Post by bloomp » October 26th, 2009, 8:13 am

Good bit of training today, even if it was punishment for one boat being late. I saw this as a way to test my pacing. And I stuck the numbers.

1000m warmup 4:12
14x500m 2' rest
7000m 24:51.1 1:46.5 28spm
1:45.9 28spm
1:45.7 28spm
1:46.0 28spm
1:45.9 28spm
1:46.2 28spm
1:46.1 29spm
1:46.1 29spm
1:46.4 29spm
1:46.6 29spm
1:46.6 28spm
1:47.8 28spm
1:48.1 28spm
1:47.9 29spm
1:45.9 29spm

numbers 11, 12 and 13 were outliers but even still not far from my goal pace of 1:46. Finishing at 1:46.5 was rewarding as hell, I can easily get in the 6:50s for my first 2k and it will just get better :)

Paul

P.S.

Went to my first spin class today, mad fun. Makes me wish I had a bike again. Guess my next big purchase will be a road/tri bike. I feel damn limber and loose after it, compared to sick as hell after those 500s
Last edited by bloomp on October 26th, 2009, 7:41 pm, edited 1 time in total.
24, 166lbs, 5'9
Image

ranger
Marathon Poster
Posts: 11592
Joined: March 27th, 2006, 3:27 pm

Post by ranger » October 26th, 2009, 11:35 am

bloomp wrote:Good bit of training today, even if it was punishment for one boat being late. I saw this as a way to test my pacing. And I stuck the numbers.

1000m warmup 4:12
14x500m 2' rest
7000m 24:51.1 1:46.5 28spm
1:45.9 28spm
1:45.7 28spm
1:46.0 28spm
1:45.9 28spm
1:46.2 28spm
1:46.1 29spm
1:46.1 29spm
1:46.4 29spm
1:46.6 29spm
1:46.6 28spm
1:47.8 28spm
1:48.1 28spm
1:47.9 29spm
1:45.9 29spm

numbers 11, 12 and 13 were outliers but even still not far from my goal pace of 1:46. Finishing at 1:46.5 was rewarding as hell, I can easily get in the 6:50s for my first 2k and it will just get better :)

Paul
Paul--

I don't get your rate.

28 spm is a 20K rate, not a 500m rate.

Do 500s at 38 spm.

ranger
Last edited by ranger on October 27th, 2009, 4:31 am, edited 1 time in total.
Rich Cureton M 61 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

User avatar
philrow
2k Poster
Posts: 262
Joined: November 6th, 2007, 2:52 pm
Location: Erie, Pennsylvania

Post by philrow » October 26th, 2009, 1:51 pm

Back to the bridge, troll. There are some rocks that really want to hear what you have to say. He rows with a squad. You know nothing about rowing and thus have no valuable insight to offer, while I'm sure he has coaches and veteran rowers to advise him and suggest appropriate training. And no, I don't care what you have to say. Go row another 50k at 1:38/500 or whatever you pretend to be doing nowadays.

For my part, I spent the weekend on the water, rowing about 25-30k in four sessions in eights. Lots of tech, nice and easy.
19, 86kg, 155cm

[img]http://www.c2ctc.com/sigs/img1218138029.png[/img]

Nomugie
2k Poster
Posts: 308
Joined: November 22nd, 2008, 9:20 pm
Location: Concord, MA

Post by Nomugie » October 26th, 2009, 8:32 pm

Today for me...

2K wu

L4 46'/9449/2.26.2/18

2055/2.25.9/18/178 (+27m)
2055/2.25.9/18/178 (+27m)
2052/2.26.1/18/178 (+24m)
2052/2.26.1/18/178 (+24m)
1236/2.26.9/18/106 (+22m)

550 cd

tdekoekkoek
1k Poster
Posts: 194
Joined: December 22nd, 2007, 12:21 am
Location: Boston, Massachusetts
Contact:

Post by tdekoekkoek » October 26th, 2009, 8:53 pm

@Paul: good workout. Sorry didn't look for you at Schuylkill. Only got in Sat afternoon. Had some tough racing on Sunday. Dissapointing 6th place finish in the single, but got first in the 4 racing with Pen AC. I was stroking a boat with a former olympian and national sculling champ. How were your races?

Today: off after a tiring weekend.
Trevor de Koekkoek: 46yrs, 190lbs

[img]http://www.c2ctc.com/sigs/img1204034405.png[/img]
Latest Rowing Videos:[url=http://www.rowtube.net]http://www.rowtube.net[/url]

User avatar
gregory.cook
6k Poster
Posts: 744
Joined: October 21st, 2006, 10:17 pm
Location: Bainbridge Island, WA

Post by gregory.cook » October 27th, 2009, 12:25 am

1001 meters warm up

4 x 2K, 5 minutes rest
time -- pace -- spm
7:07.6 -- 1:46.9 -- 25
7:06.6 -- 1:46.6 -- 25
7:05.4 -- 1:46.3 -- 26
6:58.3 -- 1:44.5 -- 29

total rest: 4227 meters

1001 meters cool down
Age: 50, Weight: 158 lbs, Height: 5' 9"

The struggle itself toward the heights is enough to fill a man's heart. -- Albert Camus

ranger
Marathon Poster
Posts: 11592
Joined: March 27th, 2006, 3:27 pm

Post by ranger » October 27th, 2009, 4:17 am

philrow wrote:Back to the bridge, troll. There are some rocks that really want to hear what you have to say. He rows with a squad. You know nothing about rowing and thus have no valuable insight to offer, while I'm sure he has coaches and veteran rowers to advise him and suggest appropriate training. And no, I don't care what you have to say. Go row another 50k at 1:38/500 or whatever you pretend to be doing nowadays.

For my part, I spent the weekend on the water, rowing about 25-30k in four sessions in eights. Lots of tech, nice and easy.
For Paul, 500s, 1:46.5 @ 28 spm, are just a complete waste of time.

Paul's goal should be something like 1:46.5 for 20K.

No reason to stop for 2 minutes every 500m (and then quit after 7K)!

ranger
Rich Cureton M 61 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

ranger
Marathon Poster
Posts: 11592
Joined: March 27th, 2006, 3:27 pm

Post by ranger » October 27th, 2009, 4:22 am

This morning:

20K erg

1:44 @ 27 spm is getting _very_ comfortable for this distance rowing.

That's right on my target.

1:44 is top-end UT1 for a 6:16 2K.

Interestingly, in my cross-training, when I work hard for an hour and a half or so on a stepper, I step at 310 watts, the equivalent of 1:44 pace on the erg.

ranger
Last edited by ranger on October 27th, 2009, 4:30 am, edited 2 times in total.
Rich Cureton M 61 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

ranger
Marathon Poster
Posts: 11592
Joined: March 27th, 2006, 3:27 pm

Post by ranger » October 27th, 2009, 4:27 am

philrow wrote:Back to the bridge, troll.
Well, this troll pulled a lwt 6:28 when he was 53 years old, when he didn't even know how to row.

He now rows well.

What will he pull this year?

A lwt 6:16.

ranger
Rich Cureton M 61 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

Post Reply