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.
G-dub
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Joined: September 27th, 2014, 12:52 pm
Location: Asheville, NC

Re: What Training Have You Done Today?

Post by G-dub » February 16th, 2019, 2:03 pm

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
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » February 16th, 2019, 2:05 pm

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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.
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:40; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Cyclingman1
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Re: What Training Have You Done Today?

Post by Cyclingman1 » February 16th, 2019, 3:16 pm

G-dub wrote:
February 16th, 2019, 2:03 pm
Good work Jim at ATL Erg Sprints. Good on ya for doing it
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

nick rockliff
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Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » February 16th, 2019, 3:56 pm

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....
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 16025 HM 79.49.2

Dino
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Re: What Training Have You Done Today?

Post by Dino » February 16th, 2019, 7:44 pm

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! :lol: but its a challenge :D
52M HWT 18/19, 19/20, 20/21 Team: 50Plus Zwift Rowing
1m 326m, 500m 1:38,7, 1k 3:35.7, 2k 7:24.2, 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

lindsayh
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Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » February 16th, 2019, 8:40 pm

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
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

CJOttawa
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Re: What Training Have You Done Today?

Post by CJOttawa » February 16th, 2019, 9:11 pm

I am old and I am slow.

But I rowed a marathon today.

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » February 17th, 2019, 4:39 am

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! :lol: but its a challenge :D
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.

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.
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:40; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » February 17th, 2019, 4:40 am

CJOttawa wrote:
February 16th, 2019, 9:11 pm
I am old and I am slow.

But I rowed a marathon today.
Really well done. Old and slow doesn't matter as you did what a lot of people will never even attempt.
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:40; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Minimoof123
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Re: What Training Have You Done Today?

Post by Minimoof123 » February 17th, 2019, 4:57 am

Dangerscouse wrote:
February 17th, 2019, 4:40 am
CJOttawa wrote:
February 16th, 2019, 9:11 pm
I am old and I am slow.

But I rowed a marathon today.
Really well done. Old and slow doesn't matter as you did what a lot of people will never even attempt.
Second that, and now you have a bench mark for when you Re Row that marathon........
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48 yr old Male, 6'1, 205lb, rowing for general fitness, proud owner since 2014

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Heaviestuser
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Re: What Training Have You Done Today?

Post by Heaviestuser » February 17th, 2019, 8:31 am

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

CJOttawa
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Re: What Training Have You Done Today?

Post by CJOttawa » February 17th, 2019, 9:04 am

Minimoof123 wrote:
February 17th, 2019, 4:57 am
Dangerscouse wrote:
February 17th, 2019, 4:40 am
CJOttawa wrote:
February 16th, 2019, 9:11 pm
I am old and I am slow.

But I rowed a marathon today.
Really well done. Old and slow doesn't matter as you did what a lot of people will never even attempt.
Second that, and now you have a bench mark for when you Re Row that marathon........
Thanks guys. :)

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.
The good:
  • 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.
In light of the above, I could probably have gone faster and skipped the first break entirely - I was being super-cautious as my goal wasn't a time, rather to "just finish." Next time, my food will be way cleaner to avoid the upset stomach - energy gels, water, normal breakfast.

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.

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jimmyshand
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Re: What Training Have You Done Today?

Post by jimmyshand » February 17th, 2019, 11:00 am

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.
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.

G-dub
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Re: What Training Have You Done Today?

Post by G-dub » February 17th, 2019, 3:08 pm

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
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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Dino
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Re: What Training Have You Done Today?

Post by Dino » February 17th, 2019, 7:50 pm

Dangerscouse wrote:
February 17th, 2019, 4:39 am
Getting under 1h30 is a really good benchmark to reach, your fitness is clearly improving....
Cheers! :D
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.
CNS??
52M HWT 18/19, 19/20, 20/21 Team: 50Plus Zwift Rowing
1m 326m, 500m 1:38,7, 1k 3:35.7, 2k 7:24.2, 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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