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.
Gettingold
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Re: What Training Have You Done Today?

Post by Gettingold » December 22nd, 2013, 2:12 am

Tired.....
I would suggest starting off by easing into the row. Do the first two hundred at 2:00 - 2:05 and ease down to 2:00 by the end of the first 500m. Aim for 1:57 by the 1k mark and hold to 1700m. Now start to wind up with 1:50 over the next one hundred meters and flat out for the final 200. I'll bet you take 10 seconds off your time. Going flat out at the start ruins you for the finish. Develop a rythm with your breathing....its really important.
Good luck
Terry
Was planning to do 5ks today but its over 43 degrees centigrade (110f).....may wait till tonight.

Bob S.
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Re: What Training Have You Done Today?

Post by Bob S. » December 22nd, 2013, 3:20 pm

@Terry
43C!!?? Where do you live? Southern Hemisphere?

Bob S.

Gettingold
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Re: What Training Have You Done Today?

Post by Gettingold » December 22nd, 2013, 6:36 pm

Living down here in sunny Australia Bob. Its been really hot for a few days now. Maybe its time to swap the erg for a boat. Back at the Fire station today. Air conditioned gym means the rowing is easy.
Terry

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Rockin Roland
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Re: What Training Have You Done Today?

Post by Rockin Roland » December 22nd, 2013, 10:28 pm

Ergs and summer don't mix too well.
Now that it's summer here you should be working out in the great oudoors. Preferably in a boat.

As the days are long get up early to beat the heat. Yesterday I put my boat on the water at 6am in full daylight. After work we're rowing until after 8pm, still in daylight. Yes it can get hot but at either ends of the day you can avoid it. No point spending much time on an erg when you can row. If your not an on water rower then take up another summer sport and concentrate on the erg in winter.
PBs: 2K 6:13.4, 5K 16:32, 6K 19:55, 10K 33:49, 30min 8849m, 60min 17,309m
Caution: Static C2 ergs can ruin your technique and timing for rowing in a boat.
The best thing I ever did to improve my rowing was to sell my C2 and get a Rowperfect.

Gettingold
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Re: What Training Have You Done Today?

Post by Gettingold » December 23rd, 2013, 12:49 am

1k warmup @ 1:55
20 mins @ 1:52.7 20 spm 5324 m
1k cooldowm @1:54
weights - chest and triceps
15 mins on stationary bike

Roland
Too old to start changing things now. The erg is convenient for cardio and easy on the knees. The police and emergency service games are on in April and indoor rowing is one of the events. Have to work hard and long to keep up with the young blokes.
As for the outdoors.....wonderful on a trail bike.
Terry

TiredOfTaxes
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Re: What Training Have You Done Today?

Post by TiredOfTaxes » December 23rd, 2013, 5:17 pm

Gettingold wrote:Tired.....
I would suggest starting off by easing into the row. Do the first two hundred at 2:00 - 2:05 and ease down to 2:00 by the end of the first 500m. Aim for 1:57 by the 1k mark and hold to 1700m. Now start to wind up with 1:50 over the next one hundred meters and flat out for the final 200. I'll bet you take 10 seconds off your time. Going flat out at the start ruins you for the finish. Develop a rythm with your breathing....its really important.
Good luck
Terry
Was planning to do 5ks today but its over 43 degrees centigrade (110f).....may wait till tonight.
Thank you for the response Terry. Your suggestion seems reasonable and I am going to try it when I have my next timed trial in three weeks. If it actually does drop 10 seconds off my time, that will put me into the 50th percentile or so for my age group, which I would be very happy about.

Gettingold
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Re: What Training Have You Done Today?

Post by Gettingold » December 23rd, 2013, 8:49 pm

2k warm up @1:54.8
4 x 300m sprints
35 mins circuit
10 mins on stationary bike

D6K9Cop
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Re: What Training Have You Done Today?

Post by D6K9Cop » December 24th, 2013, 4:06 pm

7500 meters, following Pets plan with 4 rows a week and working on bringing stroke rate down.

Gettingold
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Re: What Training Have You Done Today?

Post by Gettingold » December 26th, 2013, 7:18 am

10 mins warm up on stationary bike
Weights.....legs and shoulders
5ks 18:38
2 k cool down

Gettingold
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Re: What Training Have You Done Today?

Post by Gettingold » December 28th, 2013, 11:58 pm

2k warm up @ 1:54.4
2 x 500m
1.....1:29
2.....1:27.2
1000m @ 1:31.7
1k cool down @ 1:52.2
20 mins on stationary bike 32 kph

Gettingold
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Re: What Training Have You Done Today?

Post by Gettingold » December 30th, 2013, 10:21 pm

7.00 am
15 mins stationary bike
5000m @1:50.8
10 cooldown on bike
10.30 am
45 mins circuit

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dwalk
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Re: What Training Have You Done Today?

Post by dwalk » December 31st, 2013, 3:29 pm

5012
sr18
around 2:00
weights tonight
47-5'11"-178-180lbs
Concept 2 certified trainer
PB's 100-14.2(2017) 500 1:21.8(2016) 2k 6:29(2015)

Gettingold
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Re: What Training Have You Done Today?

Post by Gettingold » December 31st, 2013, 7:22 pm

Not feeling the freshest being New Years Day and all......
2k warmup @1:56
1k @ 1 :39
500m @ 1:33.2
200m @ 1:20.4
15 mins on stationary bike
45 mins circuit work still to come

Gettingold
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Re: What Training Have You Done Today?

Post by Gettingold » January 3rd, 2014, 7:01 am

Wieghts....legs and shoulders
10 mins on stationary bike
2ks warmup
5 x 200m with 1 min rest
1k cooldown

Gettingold
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Re: What Training Have You Done Today?

Post by Gettingold » January 6th, 2014, 9:11 pm

4 x 2k with 2 mins rest
1 @ 1:55.4
2 @ 1:50.6
3 @ 1:47
4 @ 1:46.8
3 x 300m
1 @ 1:23.4
2 @ 1:23.4
3 @ 1:24
10 mins cool down on stationary bike.

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