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.
KeithT
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Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » March 25th, 2019, 9:19 am

Still struggling a bit.

Planned on a 10K test or at least a really hard 10K yesterday - got to 5K and knew I wasn't going to be able to maintain so stopped and rested 3 minutes then did a 2nd 5K quite a bit slower.

First 5K was at a 1:48.4 pace and second was 1:53.7 and it was a struggle. I know I am just finally getting to feel about normal after fighting cold/flu for a couple weeks so I am guessing that is it - I sure hope so as I have no other answer for why I have been "off" lately, especially in rows 5K or longer.

Have read that cold can impact performance quite a bit and that it can take 3-4 weeks to get back. So, going to try and just accept that.
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.4, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:20:17, FM - 2:47:46

Dangerscouse
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Posts: 4569
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Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » March 25th, 2019, 11:23 am

KeithT wrote:
March 25th, 2019, 9:19 am
Still struggling a bit.

Planned on a 10K test or at least a really hard 10K yesterday - got to 5K and knew I wasn't going to be able to maintain so stopped and rested 3 minutes then did a 2nd 5K quite a bit slower.

First 5K was at a 1:48.4 pace and second was 1:53.7 and it was a struggle. I know I am just finally getting to feel about normal after fighting cold/flu for a couple weeks so I am guessing that is it - I sure hope so as I have no other answer for why I have been "off" lately, especially in rows 5K or longer.

Have read that cold can impact performance quite a bit and that it can take 3-4 weeks to get back. So, going to try and just accept that.
Hahaha, love the optimism Keith!! You will need a few weeks of gentle engine building to get you back on track. That was a hard paced first 5k even if you were feeling 100%. I have always found colds linger for a few weeks and and affect my breathing
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= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

KeithT
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Posts: 1366
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » March 25th, 2019, 11:54 am

Dangerscouse wrote:
March 25th, 2019, 11:23 am
KeithT wrote:
March 25th, 2019, 9:19 am
Still struggling a bit.

Planned on a 10K test or at least a really hard 10K yesterday - got to 5K and knew I wasn't going to be able to maintain so stopped and rested 3 minutes then did a 2nd 5K quite a bit slower.

First 5K was at a 1:48.4 pace and second was 1:53.7 and it was a struggle. I know I am just finally getting to feel about normal after fighting cold/flu for a couple weeks so I am guessing that is it - I sure hope so as I have no other answer for why I have been "off" lately, especially in rows 5K or longer.

Have read that cold can impact performance quite a bit and that it can take 3-4 weeks to get back. So, going to try and just accept that.
Hahaha, love the optimism Keith!! You will need a few weeks of gentle engine building to get you back on track. That was a hard paced first 5k even if you were feeling 100%. I have always found colds linger for a few weeks and and affect my breathing
Yeah, I knew I went too hard to start but had ideas in my head (need to stop that) - then had the thought maybe I could hold on to like a 1:50/1:51 pace the second half and still PB but as my 2nd 5K showed after a rest no way that was happening. None of it felt good or comfortable. So, to your point, I don't plan to push too hard for the rest of this week and maybe next and try to just get back to feeling normal.
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.4, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:20:17, FM - 2:47:46

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Anth_F
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Joined: June 29th, 2016, 11:59 am
Location: United Kingdom

Re: What Training Have You Done Today?

Post by Anth_F » March 25th, 2019, 1:35 pm

Tenshuu wrote:
March 24th, 2019, 4:27 pm
Did some reading on 30'r20.... Didn't know where to settle in, so started settling around 2:10, felt comfortable so brought the split to 2:05, and rubber banded a split or so on either side after "settling" in to the rhythm.... Followed that with 30'r28 aiming for 2:05 split again, but can't hold 28, guess 26-27 good enough for this time around.

Image


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The 30'r20 caused awful amounts of sweat, whereas the 30'r27 I kinda dried up and felt cool. Interesting how the power per stroke changes your body response
You're working lots harder @ r20!! body temp will be much greater than @ r27.

Nice session BTW :wink:
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/profile/1261966

Dangerscouse
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Posts: 4569
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » March 25th, 2019, 4:34 pm

KeithT wrote:
March 25th, 2019, 11:54 am

Yeah, I knew I went too hard to start but had ideas in my head (need to stop that) - then had the thought maybe I could hold on to like a 1:50/1:51 pace the second half and still PB
You won't stop it, you just learn to control it!! I have Silly Stu moments all too frequently when, in my head, I can go sub 16 mins for a 5k. I'm a world class optimist!!

The problem is that you will be looking to make up for lost time due to illness and you're just not ready for it. A bit of ego training is required now so you just pull some steady 2k + 20/25 secs pace 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= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Rod
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Joined: December 21st, 2016, 9:55 am

Re: What Training Have You Done Today?

Post by Rod » March 25th, 2019, 4:38 pm

5k Time Trial

Time..................18:27.0
Pace..................1:50.7
SPM...................33
DF.....................109

5k for the Lightweight group monthly challenge. 8 seconds faster and 2 spm lower than 2 weeks ago but still 28 seconds slower than my best this season.

Happy enough though as I'm still working my way back to full speed and it felt under control the whole way.

Maybe time for one more this month...at best pace...ouch!
62 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best recent rows 60 mins.....16011 metres. 30 mins.....8215 metres.

Tenshuu
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Joined: May 9th, 2016, 12:25 am
Location: Maine, USA

Re: What Training Have You Done Today?

Post by Tenshuu » March 25th, 2019, 8:57 pm

There's sweat everywhere.....

Image

Started to struggle holding steady rate and pace with about 4k left, from there on it was rubber band land between 2:08 and 2:12

lindsayh
Half Marathon Poster
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Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » March 26th, 2019, 4:56 am

Monday off
Tuesday pm
10k TT for the IRL V2.0
turned out pretty well - solid SB
1500m @2:10
10km => 38.41.1 @1:56.0
df124 sr27 224w rpe8/10
1:56.8 (148)
1:56.6 (152)
1:56.0 (159)
1:56.0 (163)
1:54.6 (167)
2k @2:10 (143)
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

KeithT
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Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » March 26th, 2019, 8:35 am

Dangerscouse wrote:
March 25th, 2019, 4:34 pm
KeithT wrote:
March 25th, 2019, 11:54 am

Yeah, I knew I went too hard to start but had ideas in my head (need to stop that) - then had the thought maybe I could hold on to like a 1:50/1:51 pace the second half and still PB
You won't stop it, you just learn to control it!! I have Silly Stu moments all too frequently when, in my head, I can go sub 16 mins for a 5k. I'm a world class optimist!!

The problem is that you will be looking to make up for lost time due to illness and you're just not ready for it. A bit of ego training is required now so you just pull some steady 2k + 20/25 secs pace sessions
LOL - I know I wont stop!

I did an "easy" 5K last night at 1:55 pace and 20 SPM, going to do the same tonight, some CF Wed. and then another easy row session Thursday. Over the weekend I will prob do a longer piece but prob stay in the same 1:55ish pace range.
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.4, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:20:17, FM - 2:47:46

MartinSH4321
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Posts: 1899
Joined: October 10th, 2018, 6:43 am

Re: What Training Have You Done Today?

Post by MartinSH4321 » March 26th, 2019, 9:31 am

Hope to see you guys fully fit soon!
Dangerscouse wrote:
March 25th, 2019, 7:57 am
It's been three weeks since I did a 10 miles Monday morning session, so I needed to get back on track. I tried to keep it to under 145 but I was wrestling with my ego for a lot of this session.
Yep, can follow that, not easy from time to time to hold yourself back...
KeithT wrote:
March 26th, 2019, 8:35 am
I did an "easy" 5K last night at 1:55 pace and 20 SPM, going to do the same tonight, some CF Wed. and then another easy row session Thursday. Over the weekend I will prob do a longer piece but prob stay in the same 1:55ish pace range.
1:55 on 20SPM is still impressive, but of course depends on one's point of view :-)
Martin, 1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 174
LP: 1:06, 100m: 14.0, 1': 387m, 500m: 1:21.4
1k: 3:05 2k: 6:43, 5k: 17:53, 30': 8237m, 30R20: 8088m 10k: 36:51
60': 15779m, HM: 1:21:57
rowing since Jun18, 5mm in Aug20

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Anth_F
Half Marathon Poster
Posts: 2643
Joined: June 29th, 2016, 11:59 am
Location: United Kingdom

Re: What Training Have You Done Today?

Post by Anth_F » March 26th, 2019, 11:02 am

5k today @ 2:03 - r22 (df112)

No CD, just 10mins of stretching.

I am Really enjoying my rows a lot more since i have stopped rate capping a lot. These days i'm pretty much just working harder and rowing freely, but allowing enough rest between to balance things out. I must say, i feel a lot better, and happier with my sessions :)
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/profile/1261966

G-dub
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Location: Asheville, NC

Re: What Training Have You Done Today?

Post by G-dub » March 26th, 2019, 1:52 pm

This morning:
3 x 1500m, r19, 1:59.6 interspersed with bike at UT HR for 5’ then 4 TGU each side to the high hip position with an easy 25#. 45’ total.

Very tough pulling sub 2:00 at r18/19 for me for that length and with marginal recovery between. Damn near hurled after the last one. Maybe being fasted made it tougher. Moved DF to 154 from usual 115. Am working on keeping body angle coming out of catch for a little longer - OTW coach said I’m opening too early - and trying to keep load in the lats.
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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lancecampeau
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Joined: July 23rd, 2017, 9:48 pm

Re: What Training Have You Done Today?

Post by lancecampeau » March 26th, 2019, 3:37 pm

Happiness is knowing you picked the perfect "welcome back" workout after several days off the erg...

5 × 3:00/r:45 / 3816m / 1:57.9 / DF 203 / SR 24 / 597 resting meters
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
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mdpfirrman
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Location: Catalina, AZ

Re: What Training Have You Done Today?

Post by mdpfirrman » March 26th, 2019, 5:32 pm

Did 5 minutes on the C2 today for the first time in over a month. The mid back injury was a lot worse than I originally thought. Been doing the AD Pro (Assault Bike) for over a month because every time I've tried to row it aggravated the back. Finally got moved into my new house in AZ up near the mountains last week. Now that the cross country move is over, I can be a little less cautious and start baby steps of seeing how I tolerate rowing again.

Two weeks totally off cardio with the move (longest break in four years) and now I'm planning on ever so gently moving down the Assault Bike work and replacing it with rowing or at least get to a 50/50 split. I'm not in terrible shape but I'm in terrible rowing shape so just have to cautious.

Never felt so good to row though as this morning. Like a 2:22 average split time. Didn't care, just want to ease back in. Did 50 minutes on the Assault Bike after @ around 125 Watts (did intervals yesterday on the Assault Bike). Lucky to have an alternative that doesn't tax the back.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

Studentrower
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Re: What Training Have You Done Today?

Post by Studentrower » March 26th, 2019, 6:51 pm

2x15min r20
First set w 2:02
Second 15mins w 1:59

Was 1 hour after a boattraining so I wasn't all that fresh gotta say.
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