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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Heaviestuser
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Re: What Training Have You Done Today?

Post by Heaviestuser » January 9th, 2014, 8:32 am

Yesterday I rowed 5K in the afternoon and 2K in the evening. :mrgreen:
Heaviestuser

Easy does it
---------------
1:43:0 500M
3:39:9 1K
7:40:9 2 K
20:11:2 5 K
25:30:9 6 K
44:04:7 10 K
1:39:3 HM

Lifetime 4,163,758 meters

Gettingold
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Re: What Training Have You Done Today?

Post by Gettingold » January 10th, 2014, 8:03 am

2k warm up
20 mins @ 1:50.8
20 mins on stationary bike @ 45 kph
500m @ 1:29.8
5 mins cool down

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Heaviestuser
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Re: What Training Have You Done Today?

Post by Heaviestuser » January 11th, 2014, 10:28 am

2500 m
2500 m
====== +/+
5K
Heaviestuser

Easy does it
---------------
1:43:0 500M
3:39:9 1K
7:40:9 2 K
20:11:2 5 K
25:30:9 6 K
44:04:7 10 K
1:39:3 HM

Lifetime 4,163,758 meters

Gettingold
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Re: What Training Have You Done Today?

Post by Gettingold » January 12th, 2014, 1:18 am

AM
2 ks warm up @1:54
2x 300m
1 @ 1:18.9
2 @ 1:19.8
1 k cooldown @ 1:50.4

30 mins @ 20 spm still to come. Aiming @ 1:50 - 1:52

TiredOfTaxes
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Re: What Training Have You Done Today?

Post by TiredOfTaxes » January 12th, 2014, 10:08 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.
I had my timed trial tonight and did in fact take 10 seconds off my time! Finished at 7:45.1.

I was going to follow your plan but started the first 500m at a 1.57/200m pace that I felt I could maintain. I flagged a little from 1200-1400 but essentially stayed at a 1.55 to 1.59/200m pace. For the last 100m I ramped it up to a 1.50/200m pace.

I do not think it will be easy to take another ten seconds off that time. But I am shooting for 7.40 in my next trial in 3 weeks. My plan is to do the same thing but start my final "burst" at 300m instead of 100m.

Thanks again for the advice.

Gettingold
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Re: What Training Have You Done Today?

Post by Gettingold » January 13th, 2014, 8:07 am

Tired
10 seconds is a great gain no matter how you get them....good job.

AM
1500m warm up
500m @ 1:22,6

PM 2k warm up
4 x 500m 2 mins rest
1 @ 1:34.9
2 @ 1:34.2
3 @ 1:33.2
4 @ 1:34.1
1000m @ 1:37.4
10mins on stationary bike cooldown

Gettingold
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Re: What Training Have You Done Today?

Post by Gettingold » January 14th, 2014, 8:06 am

20 mins stationary bike ave 46 kph
5 ks on rower @ 1:48.6

Gettingold
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Re: What Training Have You Done Today?

Post by Gettingold » January 18th, 2014, 4:58 am

2k warmup @1:53.1
3 x 1000m
1 @ 1:42.1
2 @ 1:38.9
3 @ 1:36.4
2ks @ 1:48.1
20 mins on stationary bike @ 41 kph

Cyclingman1
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Re: What Training Have You Done Today?

Post by Cyclingman1 » January 18th, 2014, 8:28 am

I realize that the monikers that we all pick are pretty much irrelevant, but, Terry, you seem to think that you really are getting "old." As a long time athlete, I did not think that at age 50, even though performance was less than at 40.

Actually, the physiological dropoff (aerobic capacity) for males does not really start in earnest until the 50s, especially for endurance sports. And that varies with individuals. Some keep a high level all through the 50s. Look at Krum, Cattell, and Roedde in 50s rankings. From the perspective of all of us in our upper 60s and on up, you are barely on the edge of getting old. If you feel old now, how do think you will feel at 60, 65, or 70? Do you think you will average 1:39 for 3x1K at age 65?

There is one guy who to this pt seems to be totally immune to aging, and that is TJ Oesterling of Hawaii. You'll have to get to 65 to appreciate what he does across all distances - sprints and marathons.
JimG, Gainesville, Ga, 74, 76", 195lb. PBs:
66-69: .5,1,2,5,6,10K: 1:30.8 3:14.1 6:40.7 17:34.0 21:18.1 36:21.7 30;60;HM: 8337 16237 1:20:25
70-74: .5,1,2,5,6,10K: 1:33.3 3:19.5 6:58.1 17:55.3 21:32.6 36:41.9 30;60;HM: 8214 15353 1:23:02.5

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hjs
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Re: What Training Have You Done Today?

Post by hjs » January 18th, 2014, 9:41 am

Cyclingman1 wrote:I realize that the monikers that we all pick are pretty much irrelevant, but, Terry, you seem to think that you really are getting "old." As a long time athlete, I did not think that at age 50, even though performance was less than at 40.

Actually, the physiological dropoff (aerobic capacity) for males does not really start in earnest until the 50s, especially for endurance sports. And that varies with individuals. Some keep a high level all through the 50s. Look at Krum, Cattell, and Roedde in 50s rankings. From the perspective of all of us in our upper 60s and on up, you are barely on the edge of getting old. If you feel old now, how do think you will feel at 60, 65, or 70? Do you think you will average 1:39 for 3x1K at age 65?

There is one guy who to this pt seems to be totally immune to aging, and that is TJ Oesterling of Hawaii. You'll have to get to 65 to appreciate what he does across all distances - sprints and marathons.
Immune? He simply is very talented, proberly a 5.40/4 ish erging in his prime, so he also lost a lot. I don,t see the problem with saying we are beyond you prime, thats is simply the low of nature. Its also often ridiculousle hearing say i don,t feel
Old. Look in the mirror and than look at a picture of you youth. :P

Cyclingman1
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Re: What Training Have You Done Today?

Post by Cyclingman1 » January 18th, 2014, 12:25 pm

I really don't think being beyond one's prime is quite the same as being old. If that was the case, then turning 40 would be the start of turning old. For active athletes the slide in performance from 40 to 50 is going to be very gradual. If significant change in performance is the standard for being "old," I would think that somewhere in the 60s would be jumping off point for being "old."

I also don't think that a 5:40ish 2K is a very good standard for judging getting old. Almost noone achieves 5:40 something and only then for a very short time. If that is the standard, there are a lot of very prematurely old people rowing.

Re: TJ. I see no postings for him in his 50s. I have no idea if he was ever a 5:40 rower. In his 60s, he has maintained a 2K standard very close to 6:30 for the last 6 years. His record times in all other distances have actually gotten better as he has aged. Without an exhaustive analysis, I do not see others with his kind of record.
JimG, Gainesville, Ga, 74, 76", 195lb. PBs:
66-69: .5,1,2,5,6,10K: 1:30.8 3:14.1 6:40.7 17:34.0 21:18.1 36:21.7 30;60;HM: 8337 16237 1:20:25
70-74: .5,1,2,5,6,10K: 1:33.3 3:19.5 6:58.1 17:55.3 21:32.6 36:41.9 30;60;HM: 8214 15353 1:23:02.5

Gettingold
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Re: What Training Have You Done Today?

Post by Gettingold » January 18th, 2014, 4:28 pm

Jim
"Getting old" was simply what everyone told me on my 50th birthday. I certainly don't feel it. Nor do I take the tag seriously. I work as a firefighter and have always maintained a reasonable level of fitness. Sadly, a level the eclipses most of the young guys in the job. I think they're too busy with their phones. This rowing caper is fairly new to me from a competition standpoint but have used the erg on and off as part of a regular fitness routine over the years. I am improving and keen to keep doing so. I don't know much of TJ ( I gather he's a bit of a legend) but I can tell you that I intend to go sub 6:20 this year along with a sub 17:00 5k. I have a comp coming up in April and am looking to place in the overall, not just my age group. Your own age and performances are defying the very concept of degradation....very impressive. I can only hope to be at your level at 67.
So far this year I have had 2 PBs with a 1:22 500m and a 3:03 1000m. I would like to reduce these further before the comp.
Good luck with your endeavours everyone......The greatest achievements are found outside the comfort zone.
Terry

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dwalk
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Re: What Training Have You Done Today?

Post by dwalk » January 18th, 2014, 8:29 pm

breaking in the new erg and getting over a sinus infection
Friday night
21107m
sr19
around 2-2:05
finished in about 1:25-1:28
47-5'11"-178-180lbs
Concept 2 certified trainer
PB's 100-14.2(2017) 500 1:21.8(2016) 2k 6:29(2015)

Cyclingman1
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Re: What Training Have You Done Today?

Post by Cyclingman1 » January 18th, 2014, 8:55 pm

Terry,
You are just at the point, age 50, where you can still achieve much athletically before the body starts the post-50 decline. Certainly sub-6:20 would be an excellent time and proof that age 50 is not really "old" for an endurance athlete. The WR is 6:07 and only 2 sub-6:20s have been posted this yr. However, the next decade will be a battle to keep the fitness level high while the body ages, and that is assuming being relatively injury and illness free. You are fortunate to have discovered competitive rowing at this point in your life. For the future, the 55+ HWt record could well be within your grasp.

Unfortunately, I began using a C2 erg only 2 months before reaching 66, having already experienced a DVT and hospitalization for a PE and ongoing spinal stenosis. I wish I would have had a chance to see what I could have done at your age. At age 66, I did post a C2Log time for 2K that was below the current WR for 65+ HWt. Again, unfortunately, more back issues and a hip replacement in 2013, age 67, have knocked me off my plan to officially go for the WR. Not going to slit my wrist over any of this, but, trust me, I'm a way better example of being what "old" can be than your still well-performing body.

The forum readers will be quite interested to see what you achieve in 2K and 5K. I'm not sure which goal will be toughest.
JimG, Gainesville, Ga, 74, 76", 195lb. PBs:
66-69: .5,1,2,5,6,10K: 1:30.8 3:14.1 6:40.7 17:34.0 21:18.1 36:21.7 30;60;HM: 8337 16237 1:20:25
70-74: .5,1,2,5,6,10K: 1:33.3 3:19.5 6:58.1 17:55.3 21:32.6 36:41.9 30;60;HM: 8214 15353 1:23:02.5

Gettingold
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Re: What Training Have You Done Today?

Post by Gettingold » January 19th, 2014, 5:11 am

Well Jim I guess your injuries only serve to make your accomplishments even more impressive. Many people would have chosen an easier option. Good on you.
My serious training for the 2 - 5ks won't start until after this comp but the shorter distance training I'm doing now makes sitting on 1:35 seem that much easier
Well done Danny. My arse cheeks would feel like two dried up old moccosins after 21000 metres.
AM
2k warm up @ 1:53
2 x 200m
1 @ 1:18.1
2 @ 1:17.9
2 x 350 m
1 @ 1:19.4
2 @ 1:19.7
10 mins on bike

evening
20 mins intervals on bike @ 44 kph ave
5ks @ 1:47.6

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