What Training Have You Done Today?
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- Half Marathon Poster
- Posts: 3192
- Joined: September 27th, 2014, 12:52 pm
- Location: Asheville, NC
Re: What Training Have You Done Today?
Good work Jim at ATL Erg Sprints. Good on ya for doing it
9.5k men’s 4+. Windy and choppy = less fun and less ego boost
9.5k men’s 4+. Windy and choppy = less fun and less ego boost
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962


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- Marathon Poster
- Posts: 5201
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: What Training Have You Done Today?

Dragged myself on the rower this afternoon as I was making excuses all day.
Contemplated 10 reps but it was a struggle from the 6th so I gave it some welly on the 8th and called it a day, with a 4k strapless cool down done at 2:01 r17.
I'm now not sure if I stopped because I was mentally weak or if it was all I could do. The last two reps were tough so possibly the latter.
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= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km
"You reap what you row"
Instagram: stuwenman
"You reap what you row"
Instagram: stuwenman
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- 10k Poster
- Posts: 1665
- Joined: February 7th, 2012, 6:23 pm
- Location: Gainesville, Ga
Re: What Training Have You Done Today?
Glenn, thanks. Last time I was there two yrs ago, had a guy from Asheville beating me by three seconds or so. I just hope that I can compete next yr, whatever that means. I keep thinking that my 60+ ATL Sprint record [6:54, age 67] is going down, but it survived one more yr. Just a matter of time.
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
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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- 10k Poster
- Posts: 1029
- Joined: March 16th, 2006, 3:54 pm
- Location: UK
Re: What Training Have You Done Today?
40r20 this evening
40 min - 10194 - 1.57.7 - 20
08 - 2037 - 1.57.8 - 20 - 138 end HR
16 - 2040 - 1.57.6 - 20 - 144
24 - 2040 - 1.57.6 - 20 - 150
32 - 2039 - 1.57.7 - 20 - 155
40 - 2039 - 1.57.7 - 20 - 157
Still getting to grips with rowing indoors, very sweaty....
40 min - 10194 - 1.57.7 - 20
08 - 2037 - 1.57.8 - 20 - 138 end HR
16 - 2040 - 1.57.6 - 20 - 144
24 - 2040 - 1.57.6 - 20 - 150
32 - 2039 - 1.57.7 - 20 - 155
40 - 2039 - 1.57.7 - 20 - 157
Still getting to grips with rowing indoors, very sweaty....
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
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
Re: What Training Have You Done Today?
The end of first red week (5 session/week plan) of the Eddie Fletcher marathon plan https://indoorsportservices.co.uk/training/marathon
Cycle 1 now completed, went green/green/orange/red rather than the green/orange/red/green of the plan. Some slight variations but have pretty much stuck to it so far.
This week has looked like this:
Mon: 2 x 10km/5r @HM pace
Tue: 4 x 15m/4r split 9m @ 5k pace - 6m@10k pace
Wed: 3 x 7000m/4r @ HM pace
Thu: rest
Fri: (off plan completely!) 500m warm-up / fly&die 2k / 10k @ HM pace / 5k @ 10k pace
Sat: Was supposed to be 2 x 45m/4.5r but cut out the rest and did a HM instead (PB!)
Sun: rest!
94487m covered this week and 299791m in the first 4 week cycle.
Things feel better after the rest day... was quite upbeat on after Monday's row, but by Wednesday needed the rest day on Thursday.
Finding it tough going - not just the rowing but the length of time spending training. In the evenings its rare I get on until well after 9pm which is just too late. Have had to up my food intake as well! You need a lot of willpower, especially when tired after a long day at work, cooking, chores, homework with the child etc etc.
Did a HM today to see where I am, and PB'd sneaking under 1h30m. It still seems a long way off to spending over double this time sat on that dratted seat!!! but heading in the right direction.
The plan has another 2 cycles of this, then a 2 week taper, but fairly sure I will not be ready by then to hit the sort of time I'd like to (50% on the rankings for my age group) rather than just finish it.
The guide does start off by saying "This is a plan for established indoor rowers who train for 2,000m races or time trials over 5,000m, 10,000 m and the half marathon (21,097 m). The marathon plan in this guide assumes a high level of basic fitness..."
Since I only really started this erging business at the start of the holiday challenge at the end of November, its probably fair to say I don't fit this description!
but its a challenge 
Cycle 1 now completed, went green/green/orange/red rather than the green/orange/red/green of the plan. Some slight variations but have pretty much stuck to it so far.
This week has looked like this:
Mon: 2 x 10km/5r @HM pace
Tue: 4 x 15m/4r split 9m @ 5k pace - 6m@10k pace
Wed: 3 x 7000m/4r @ HM pace
Thu: rest
Fri: (off plan completely!) 500m warm-up / fly&die 2k / 10k @ HM pace / 5k @ 10k pace
Sat: Was supposed to be 2 x 45m/4.5r but cut out the rest and did a HM instead (PB!)
Sun: rest!
94487m covered this week and 299791m in the first 4 week cycle.
Things feel better after the rest day... was quite upbeat on after Monday's row, but by Wednesday needed the rest day on Thursday.
Finding it tough going - not just the rowing but the length of time spending training. In the evenings its rare I get on until well after 9pm which is just too late. Have had to up my food intake as well! You need a lot of willpower, especially when tired after a long day at work, cooking, chores, homework with the child etc etc.
Did a HM today to see where I am, and PB'd sneaking under 1h30m. It still seems a long way off to spending over double this time sat on that dratted seat!!! but heading in the right direction.
The plan has another 2 cycles of this, then a 2 week taper, but fairly sure I will not be ready by then to hit the sort of time I'd like to (50% on the rankings for my age group) rather than just finish it.
The guide does start off by saying "This is a plan for established indoor rowers who train for 2,000m races or time trials over 5,000m, 10,000 m and the half marathon (21,097 m). The marathon plan in this guide assumes a high level of basic fitness..."
Since I only really started this erging business at the start of the holiday challenge at the end of November, its probably fair to say I don't fit this description!


52M HWT 18/19, 19/20, 20/21 - Team: 50Plus - Zwift Rowing
1m 326m, 500m 1:38,7, 1k 3:31.6, 2k 7:16.8, 5k 19:06.6, 6k 23:26.0, 30m 7730m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0, 50k 3:49:17.3
1m 326m, 500m 1:38,7, 1k 3:31.6, 2k 7:16.8, 5k 19:06.6, 6k 23:26.0, 30m 7730m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0, 50k 3:49:17.3
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- Half Marathon Poster
- Posts: 3581
- Joined: June 23rd, 2013, 3:32 am
- Location: Sydney, Australia
Re: What Training Have You Done Today?
sunday am
6x 8'/2'R -> 11785m @2:02
df125 sr26 mhr156 192w
2:05/2:01/1:59/2:00/2:01/2:06
6x 8'/2'R -> 11785m @2:02
df125 sr26 mhr156 192w
2:05/2:01/1:59/2:00/2:01/2:06
Lindsay
69yo 93kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m
69yo 93kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m
Re: What Training Have You Done Today?
I am old and I am slow.
But I rowed a marathon today.
But I rowed a marathon today.
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- Marathon Poster
- Posts: 5201
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: What Training Have You Done Today?
Getting under 1h30 is a really good benchmark to reach, your fitness is clearly improving. What you need to remember is that in an FM you are actually training for the last 10km; that is a totally different effort. Don't be scared about it, but don't under estimate how much will power you will need.Dino wrote: ↑February 16th, 2019, 7:44 pm
Finding it tough going - not just the rowing but the length of time spending training. In the evenings its rare I get on until well after 9pm which is just too late. Have had to up my food intake as well! You need a lot of willpower, especially when tired after a long day at work, cooking, chores, homework with the child etc etc.
Did a HM today to see where I am, and PB'd sneaking under 1h30m. It still seems a long way off to spending over double this time sat on that dratted seat!!! but heading in the right direction.
The plan has another 2 cycles of this, then a 2 week taper, but fairly sure I will not be ready by then to hit the sort of time I'd like to (50% on the rankings for my age group) rather than just finish it.
The guide does start off by saying "This is a plan for established indoor rowers who train for 2,000m races or time trials over 5,000m, 10,000 m and the half marathon (21,097 m). The marathon plan in this guide assumes a high level of basic fitness..."
Since I only really started this erging business at the start of the holiday challenge at the end of November, its probably fair to say I don't fit this description!but its a challenge
![]()
Your CNS needs to adapt to the stress so you will be making small gains every time you row. Also as your mind automatically uses predictions as a default setting for everything you do in life, you will be amending your default prediction for rowing long distances with the longer sessions.
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= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km
"You reap what you row"
Instagram: stuwenman
"You reap what you row"
Instagram: stuwenman
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- Marathon Poster
- Posts: 5201
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: What Training Have You Done Today?
Really well done. Old and slow doesn't matter as you did what a lot of people will never even attempt.
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= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km
"You reap what you row"
Instagram: stuwenman
"You reap what you row"
Instagram: stuwenman
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- 1k Poster
- Posts: 159
- Joined: March 11th, 2018, 10:01 am
Re: What Training Have You Done Today?
Second that, and now you have a bench mark for when you Re Row that marathon........Dangerscouse wrote: ↑February 17th, 2019, 4:40 amReally well done. Old and slow doesn't matter as you did what a lot of people will never even attempt.

48 yr old Male, 6'1, 205lb, rowing for general fitness, proud owner since 2014
- Heaviestuser
- 500m Poster
- Posts: 99
- Joined: June 29th, 2006, 3:47 am
- Location: The Netherlands
- Contact:
Re: What Training Have You Done Today?
2K
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
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
Re: What Training Have You Done Today?
Thanks guys.Minimoof123 wrote: ↑February 17th, 2019, 4:57 amSecond that, and now you have a bench mark for when you Re Row that marathon........Dangerscouse wrote: ↑February 17th, 2019, 4:40 amReally well done. Old and slow doesn't matter as you did what a lot of people will never even attempt.

Looking back, I made all kinds of rookie mistakes that I'll share a few for some laughs.
- Poor food choices - I eat very cleanly most days but went with "junk food because you're just going to burn it" - the cherry-cheese Danish, cookies, candy bars etc left me with an upset stomach most of the row.
- Possibly bad form - I haven't had coaching in years so I'm not sure I was engaging my legs and core as much as I could have. By the end, it was certain muscles in my arm - brachialis (?) mostly - that felt sore, and my lower back was a bit tight by the 2/3 mark.
- I feel I could have cut down on my rest times (about 7 minutes every hour). Also could have ditched the rest at the 1-hour mark.
- For context, the longest completely unbroken row I've done was about 30km in 2hrs30min, last May so that was my "long-distance baseline."
- Despite the poor choice in food, I had a tonne of electrolyte water at the ready - no bonk.
- My legs were fine! Again, maybe not ideal form or too conservative an effort.
- I am only MILDLY sore today, and mostly my arms. Legs are no more sore than if I'd done a day hike. Maybe I was WAY too conservative?
- I thought my butt would be a limiting factor - NOPE! Butt was the least of my problems. I have an EndureRow seat installed on my rower, but also used a foam pad on top, made using about four layers of thin foam padding, with cutouts for sit-bones. My butt never got any more sore than it does on, say, a 5k or 10k - I was just kind of "aware it was there," but not in pain.
On a tech note, I used a wireless charging pad to keep my phone powered up while it was connected by UBS-OTG cable to the printer-port on the back of the PM5. I had Zwift on the TV and was running a Spotify playlist to keep me occupied, and a friend agreed to keep me company. I could carry on a convo most of the time.
I'm pretty stoked right now. You're totally right - I now have a baseline for what I'm capable of, it was a huge confidence booster, and next time I try it, I'll know where to push to get my time down.
- jimmyshand
- 2k Poster
- Posts: 475
- Joined: April 2nd, 2017, 3:53 pm
Re: What Training Have You Done Today?
Nice work CJOttawa - great effort and I know what you mean about fitting in training around life. Tough to do sometimes.
I did a 10k to finish the week at over 70k for the first time and feeling a little bit fit now.
Just need to stop eating so much junk.
I did a 10k to finish the week at over 70k for the first time and feeling a little bit fit now.
Just need to stop eating so much junk.
43 years old - 198cm/6'6" - England
PBs - 1k 3:15.4 (Jun 2020) | 2k 6:51.4 (Feb 2019) | 5k 18:16.9 (Oct 2019) | 30min 8,016m (Apr 2019) | 10k 37:53.6 (May 2019) | 60min 15,254m (Apr 2019) | HM 1:25:38.4 (Apr 2019)
Rowing since March 2017. Real name is Alasdair.
PBs - 1k 3:15.4 (Jun 2020) | 2k 6:51.4 (Feb 2019) | 5k 18:16.9 (Oct 2019) | 30min 8,016m (Apr 2019) | 10k 37:53.6 (May 2019) | 60min 15,254m (Apr 2019) | HM 1:25:38.4 (Apr 2019)
Rowing since March 2017. Real name is Alasdair.
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- Half Marathon Poster
- Posts: 3192
- Joined: September 27th, 2014, 12:52 pm
- Location: Asheville, NC
Re: What Training Have You Done Today?
Fun workout. Not sure what it did: sets of 3 reps squats going up from 225-275# after each set did 1’ power pieces at r26. These paces around 1:41/1:42. Six rounds I think
Then an hour min biking
Then an hour min biking
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962


Re: What Training Have You Done Today?
Cheers!Dangerscouse wrote: ↑February 17th, 2019, 4:39 amGetting under 1h30 is a really good benchmark to reach, your fitness is clearly improving....

CNS??Dangerscouse wrote: ↑February 17th, 2019, 4:39 am
Your CNS needs to adapt to the stress so you will be making small gains every time you row. Also as your mind automatically uses predictions as a default setting for everything you do in life, you will be amending your default prediction for rowing long distances with the longer sessions.
52M HWT 18/19, 19/20, 20/21 - Team: 50Plus - Zwift Rowing
1m 326m, 500m 1:38,7, 1k 3:31.6, 2k 7:16.8, 5k 19:06.6, 6k 23:26.0, 30m 7730m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0, 50k 3:49:17.3
1m 326m, 500m 1:38,7, 1k 3:31.6, 2k 7:16.8, 5k 19:06.6, 6k 23:26.0, 30m 7730m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0, 50k 3:49:17.3