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.
Dangerscouse
Half Marathon Poster
Posts: 2476
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » December 27th, 2018, 10:25 am

Thanks Henry. I'll take longer rests, I'm just not used to accepting that they are required.

I might try a 2k TT soon just to see if 6:38 is still my PB.
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

User avatar
Anth_F
Half Marathon Poster
Posts: 2410
Joined: June 29th, 2016, 11:59 am
Location: United Kingdom

Re: What Training Have You Done Today?

Post by Anth_F » December 27th, 2018, 10:35 am

Some good training being posted from you folks!!! Stu, thats some mighty fine work there.

A fairly gentle steady state 30/r19 for me today, enjoyable :D The humidity was perfect, for a change :lol:

30mins @ 2:12.0 - r19 - 6816m
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22 30min 7518m

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

https://log.concept2.com/log

User avatar
hjs
Marathon Poster
Posts: 8534
Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands
Contact:

Re: What Training Have You Done Today?

Post by hjs » December 27th, 2018, 12:19 pm

Dangerscouse wrote:
December 27th, 2018, 10:25 am
Thanks Henry. I'll take longer rests, I'm just not used to accepting that they are required.

I might try a 2k TT soon just to see if 6:38 is still my PB.

A trap you get pulled into from a long distance point. If you don,t "need" them you don,t go fast enough.

Would say close to 6.30 based on this sesh.
For my training see twitter @Hjsrowing

Cyclingman1
10k Poster
Posts: 1554
Joined: February 7th, 2012, 6:23 pm
Location: Gainesville, Ga

Re: What Training Have You Done Today?

Post by Cyclingman1 » December 27th, 2018, 1:14 pm

In coming back from serious back and hip issues, the training meters and effort have been pretty modest this yr. Very few rows over 3K. Today wanted to see where I could get with 5K: 19:14.1 @1:55.4, 30 SPM. Surprisingly, that puts me 10th of 489 among 65 - 79, all wts.

Got me thinking again about the difficulty of sub-7 vs sub-18. Change the question slightly to hard 2K vs hard 5K. In my case, 7:22.5 @1:50.6 vs 19:14.1 @1:55.4, delta 4.8s. Done within a week of each other. Again, I have to say that the 5K was "easier," despite the lack of meters. You see, my 500m this yr is 1:44.5. The 2K pace is only 6s slower. Hard to stay that close to max for 2K. While 5K pace is 11s slower. Easier to maintain, although tiring.

Gaining the strength I need for good times is proving to be very difficult. Don't dare do dead lifts, squats, leg presses given my back structure - very ugly. Can do seated rowing. If I can get my cycling going this spring and summer, that will be my ticket to good erg times. Now starting to seriously consider going to a couple of regattas this winter as a "participant," not a competitor.
JimG, Gainesville, Ga, 73,189lb,76”.

Dangerscouse
Half Marathon Poster
Posts: 2476
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » December 28th, 2018, 3:47 am

hjs wrote:
December 27th, 2018, 12:19 pm
Dangerscouse wrote:
December 27th, 2018, 10:25 am
Thanks Henry. I'll take longer rests, I'm just not used to accepting that they are required.

I might try a 2k TT soon just to see if 6:38 is still my PB.

A trap you get pulled into from a long distance point. If you don,t "need" them you don,t go fast enough.

Would say close to 6.30 based on this sesh.
Yeah, I was thinking 90 secs wasn't so bad on the first two but I needed more for the last two. 6:30 will make me very happy as it's never going to be my strongest diatance
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

User avatar
hjs
Marathon Poster
Posts: 8534
Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands
Contact:

Re: What Training Have You Done Today?

Post by hjs » December 28th, 2018, 5:01 am

Dangerscouse wrote:
December 28th, 2018, 3:47 am
hjs wrote:
December 27th, 2018, 12:19 pm
Dangerscouse wrote:
December 27th, 2018, 10:25 am
Thanks Henry. I'll take longer rests, I'm just not used to accepting that they are required.

I might try a 2k TT soon just to see if 6:38 is still my PB.

A trap you get pulled into from a long distance point. If you don,t "need" them you don,t go fast enough.

Would say close to 6.30 based on this sesh.
Yeah, I was thinking 90 secs wasn't so bad on the first two but I needed more for the last two. 6:30 will make me very happy as it's never going to be my strongest diatance
You are talking yourself down now. You are not trained for 2k atm, don,t forget that. You can change that, not overnight, but give it time and do it seriously. Before you do sessions, make sure how to perferm them.
For my training see twitter @Hjsrowing

Mark E
2k Poster
Posts: 235
Joined: July 29th, 2018, 1:26 pm

Re: What Training Have You Done Today?

Post by Mark E » December 28th, 2018, 2:49 pm

Intervals 6 X 500 on 3 minutes rest. First one at 1:52, then 1:48 to 1:47 for the remainder. Strength training afterward: back squats to 185#, bench press at 135#, barbell rows up to 155#.
6'0 165 lbs. 51 years old, 2K PR 6:27 (forever ago) 7:35 (modern day)

mitchel674
6k Poster
Posts: 632
Joined: January 20th, 2015, 4:26 pm

Re: What Training Have You Done Today?

Post by mitchel674 » December 29th, 2018, 10:18 am

My first ever bout of lower back pain with right sided sciatic nerve pain has resolved after one week. I still managed to row daily at lower drag factor just to keep loose, but I am very reluctant to go back to deadlifts.

First real workout back last night was 30 minutes, r20 at 2:12 for a nice warmup. Followed by 3x5 squats (155lbs), 3x5 bench press (125lbs), 3x5 assisted pullups (-34lbs), 3x20 kettlebell swings (35lbs), 3x5 overhead press (75lbs).

My back still feels good this morning. My deadlift form must be poor which probably caused my injury.
54yo male, 6ft, 162lbs

Mark E
2k Poster
Posts: 235
Joined: July 29th, 2018, 1:26 pm

Re: What Training Have You Done Today?

Post by Mark E » December 29th, 2018, 11:13 am

Another intervals day ...

Twenty minute warmup, then sets as follows:

60 seconds on, 90 seconds off X 5 at r28 (averaged 1:49)
60 seconds on, 90 seconds off X 5 at r30 (averaged 1:48)
60 seconds on, 90 seconds off X 5 at r32 (averaged 1:46)
60 seconds on, 90 seconds off X 5 at r30 (averaged 1:49)

Five minutes rest between sets.

Also, went to the climbing gym last night for the first time in months. Mostly belaying my younger kiddo but I did a few boulder problems and auto-belay routes. Flashed a .11c/6C+ which was about as good as I could hope for after a long break.
6'0 165 lbs. 51 years old, 2K PR 6:27 (forever ago) 7:35 (modern day)

Dangerscouse
Half Marathon Poster
Posts: 2476
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » December 29th, 2018, 12:27 pm

hjs wrote:
December 28th, 2018, 5:01 am

You are talking yourself down now. You are not trained for 2k atm, don,t forget that. You can change that, not overnight, but give it time and do it seriously. Before you do sessions, make sure how to perferm them.
Thanks Henry, that's really appreciated. I read recently that self-congratulation is like Teflon to the mind but peers congratulations is like Velcro, which does have a lot of truth to it.

I need to do a one mile TT for the Team Oarsome monthly challenge so that will be interesting to see how it turns out. I'm looking forward to it and I might try and do a 5k TT afterwards too if I have enough energy
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

nick rockliff
5k Poster
Posts: 507
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » December 29th, 2018, 1:30 pm

not been on the erg since beginning of November :oops: Must start again Jan.............
Age 62 - 6' 4" - 108kg
All time PBs - 2k 6:16.4 - 5k 16:37.5 - 10k 34:35.5 - 30min 8727 - 60min 17059 - HM 74:25.9 - FM 2:43:48.8
50-59 PBs - 2k 6.24.3 - 5k 16.55.4 - 6k 20.34.2 - 10k 35.19.0 - 30min 8633 - 60min 16685 - HM 76.48.7
60-69 PBs - TBC

User avatar
Anth_F
Half Marathon Poster
Posts: 2410
Joined: June 29th, 2016, 11:59 am
Location: United Kingdom

Re: What Training Have You Done Today?

Post by Anth_F » December 29th, 2018, 1:31 pm

Back on again today! Feeling much better on the rower at the moment through making it a more regular thing :)

6.5k @ 2:05.5 - r21 - 27:11.7 df112 (Again, this felt like some good work got done today) I'll start incorporating this kinda pace into a 30:00 session soon.

1500m cooldown @ 2:20 r15
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22 30min 7518m

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

https://log.concept2.com/log

Rod
6k Poster
Posts: 926
Joined: December 21st, 2016, 9:55 am

Re: What Training Have You Done Today?

Post by Rod » December 29th, 2018, 2:18 pm

30 minutes Time Trial

Distance..................8206
Av. pace..................1:49.6
SPM.......................34

New British Record for 30 minutes in the 60-69 Lightweight category and an all time PB.

It's not a World Record but is the 2nd best ever on the C2 Rankings so happy with that. :D
61 year old, 73.5 kilo (162lbs), 5'8.5''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best 2k recently...6:54.1 on the 11th November 2018.

H2O
2k Poster
Posts: 297
Joined: March 18th, 2006, 9:51 am
Location: Frankfurt, GER
Contact:

Re: What Training Have You Done Today?

Post by H2O » December 29th, 2018, 2:58 pm

Rod wrote:
December 29th, 2018, 2:18 pm
30 minutes Time Trial

Distance..................8206
Av. pace..................1:49.6
SPM.......................34
Congratulations! Awsome performance.

User avatar
hjs
Marathon Poster
Posts: 8534
Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands
Contact:

Re: What Training Have You Done Today?

Post by hjs » December 30th, 2018, 4:54 am

Dangerscouse wrote:
December 29th, 2018, 12:27 pm
hjs wrote:
December 28th, 2018, 5:01 am

You are talking yourself down now. You are not trained for 2k atm, don,t forget that. You can change that, not overnight, but give it time and do it seriously. Before you do sessions, make sure how to perferm them.
Thanks Henry, that's really appreciated. I read recently that self-congratulation is like Teflon to the mind but peers congratulations is like Velcro, which does have a lot of truth to it.

I need to do a one mile TT for the Team Oarsome monthly challenge so that will be interesting to see how it turns out. I'm looking forward to it and I might try and do a 5k TT afterwards too if I have enough energy
Cheers :D Go for it, don,t limit your mind, you have room for improvement


Rod, big congrats, well done!
For my training see twitter @Hjsrowing

Post Reply