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
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Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » March 27th, 2019, 4:27 am

mdpfirrman wrote:
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.
Good to have you back rowing again Mike. Stay patient and as you say, enjoy the rowing...the pain can wait!!
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

Dangerscouse
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Posts: 4573
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » March 27th, 2019, 4:37 am

Image

Just Row prep Pt2. I aimed at slower splits for the intervals this time to make sure I finished the 12 mins session. It will be 15 mins rest on the day so to make it a bit tougher I did it on 8 mins rest. The first three mins is scored separately from the total distance, so that's why it's a bit faster.

1:43.5 r30
1:46.7 r30
1:46.1 r30
1:44.8 r30

This was tough but achievable so I think I can add a bit more pain next time although there's also a one min sprint with seven mins rest after the 12 mins session, so I need to bear that in mind.

Maybe, just maybe, I'm getting back into the groove again.
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

lindsayh
Half Marathon Poster
Posts: 3559
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » March 27th, 2019, 5:16 am

mdpfirrman wrote:
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.
Yes good to see you back in action Mike - must be a great relief - take it easy of course!!

Wed PM for me
easy meters after the hard 10k last night
6x 8'/2'R
11988m @2:00.1
df125 sr27 202w
2:04.2 (127)
1:57.5 (144)
1:57.3 (150)
1:57.3 (154)
1:57.2 (156)
2:07.7 (144)
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

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Mark E
2k Poster
Posts: 297
Joined: July 29th, 2018, 1:26 pm

Re: What Training Have You Done Today?

Post by Mark E » March 27th, 2019, 12:57 pm

On vacation with my family in Laguna Beach, California. Ran 18 minutes on the sand with my 10-year-old old yesterday, followed by one-leg squats and a few set of pushups (when did they get so hard?).

Another run today, a bit faster, for 20 minutes. Leg soreness is setting in, but it would be nice to build up to a bit of running fitness again after an 8-month pause -- when I gave up running to restart my rowing last July. I think my arthritic left hip will be manageable if I limit running to a few times per week, but if not I'll stick with rowing and some cycling for cross-training.
6 feet, 180 lbs. 52 years old, 2K PR 6:27 (forever ago) 7:25 (modern day, at altitude)

nick rockliff
6k Poster
Posts: 903
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » March 27th, 2019, 4:01 pm

Joined a 30 min session on Rowpro this evening. Plan was to sit on 1.52/53 to break 8K. Went like this....

30 min - 8019 - avg 1.52.2 - 24

06 - 1598 - 1.52.6 - 24 - 145 end HR
12 - 1599 - 1.52.6 - 24 - 150
18 - 1602 - 1.52.4 - 24 - 153
24 - 1603 - 1.52.3 - 24 - 160
30 - 1618 - 1.51.2 - 24 - 161

Target achieved and pleased with how it felt. HR a tad higher than expected, probably due to lighter stroke and slightly higher rate than normal.
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 16030 HM 79.49.2

Rod
10k Poster
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Joined: December 21st, 2016, 9:55 am

Re: What Training Have You Done Today?

Post by Rod » March 27th, 2019, 4:36 pm

8 x 2k.3'r

Average pace............1:52.0
Average 2k...............7:28.1
SPM.......................32
DF.........................115

A repeat of the (brutal!) session I did 3 weeks ago.

Good progress as it was 0.2 faster on average pace and 2 spm lower on average rate.

I had to really 'thrash' the last rep last time to keep the average down (and was gasping on the floor at the end!) but this time was well under all the way and felt fine at the finish so delighted to be moving forward....just need to keep going! :wink:
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.

nick rockliff
6k Poster
Posts: 903
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » March 27th, 2019, 5:27 pm

Rod wrote:
March 27th, 2019, 4:36 pm
8 x 2k.3'r

Average pace............1:52.0
Average 2k...............7:28.1
SPM.......................32
DF.........................115

A repeat of the (brutal!) session I did 3 weeks ago.

Good progress as it was 0.2 faster on average pace and 2 spm lower on average rate.

I had to really 'thrash' the last rep last time to keep the average down (and was gasping on the floor at the end!) but this time was well under all the way and felt fine at the finish so delighted to be moving forward....just need to keep going! :wink:
Good session Rod and good to see you are starting to drop the rate on these sessions. Have been meaning to suggest this to you.
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 16030 HM 79.49.2

Rod
10k Poster
Posts: 1043
Joined: December 21st, 2016, 9:55 am

Re: What Training Have You Done Today?

Post by Rod » March 27th, 2019, 6:47 pm

nick rockliff wrote:
March 27th, 2019, 5:27 pm
Good session Rod and good to see you are starting to drop the rate on these sessions. Have been meaning to suggest this to you.
Thanks Nick, I'm looking at various areas to try and improve things and rate is one of them.

I've been doing a lot of work at 18 spm and locking my arms before the catch which seems to be helping....early days but hopeful!

Here's me at the start of the 2k at the world championships....I was at 36/37 spm for this bit;

https://youtu.be/Nx_TaFDzBMc?t=11149
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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Posts: 247
Joined: May 9th, 2016, 12:25 am
Location: Maine, USA

Re: What Training Have You Done Today?

Post by Tenshuu » March 27th, 2019, 8:58 pm

Started at 20spm and increased rate by 1 every 2km. This was a lot harder to do than I expected. Takes a while to settle in 1spm increments.


Image

Ergdata dropped and reconnected near the end of session... Took photo to get real split data.... Ergdata makes it look like I pulled 1:09 for 4000m....

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

Re: What Training Have You Done Today?

Post by Dangerscouse » March 28th, 2019, 3:50 am

Image

This is a memorial row for a Phoenix police officer (number 6403) who was killed in the line of duty, and was suggested by Phoenix Police Rowing team.

If you're on Instagram and you want to do it too, it's #rowtohonor #6403 @phoenixpolicerowing
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

lindsayh
Half Marathon Poster
Posts: 3559
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » March 28th, 2019, 5:16 am

Thurs PM
2k @2:10
5k @2:01 (146)
weights
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
10k Poster
Posts: 1366
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » March 28th, 2019, 8:43 am

Rod wrote:
March 27th, 2019, 4:36 pm
8 x 2k.3'r

Average pace............1:52.0
Average 2k...............7:28.1
SPM.......................32
DF.........................115

A repeat of the (brutal!) session I did 3 weeks ago.

Good progress as it was 0.2 faster on average pace and 2 spm lower on average rate.

I had to really 'thrash' the last rep last time to keep the average down (and was gasping on the floor at the end!) but this time was well under all the way and felt fine at the finish so delighted to be moving forward....just need to keep going! :wink:
Just saw this - that's a brutal session and you held a good pace! I do 4x2K at like 7 seconds above my 2k split with 5 min rest and you did like 8 seconds above split for an 8x2k with 3 min rest - that's impressive. I would say I will try this one but not sure I want to :D
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
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 28th, 2019, 9:18 am

mdpfirrman wrote:
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.
I hope you start to recover well, and in good time, Mike.

It can be so frustrating not being able to row, due to some bloody injury... i've been there too. It's good to see you can at least do something on the erg again. Just go along easy, and enjoy it for what it is, for the time being :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

Rod
10k Poster
Posts: 1043
Joined: December 21st, 2016, 9:55 am

Re: What Training Have You Done Today?

Post by Rod » March 28th, 2019, 1:20 pm

KeithT wrote:
March 28th, 2019, 8:43 am
Just saw this - that's a brutal session and you held a good pace! I do 4x2K at like 7 seconds above my 2k split with 5 min rest and you did like 8 seconds above split for an 8x2k with 3 min rest - that's impressive. I would say I will try this one but not sure I want to :D
Thanks Keith and yes, it is indeed a brutal bit of work but an important session to prepare me for an attempt at getting over 16k for 60 minutes so gotta be done!
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.

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jimmyshand
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Joined: April 2nd, 2017, 3:53 pm

Re: What Training Have You Done Today?

Post by jimmyshand » March 28th, 2019, 1:50 pm

1k warm up and cool down with a 7,807 30 minute piece in the middle. Been putting in the metres but not much else recently so decided to see how I felt starting out at 7,500 pace and then decided to increase split and rate as I went along and held on for 7,800. Only really pushed it late on and have one eye on the 8k at some point soon when I'm feeling semi-human.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,807m 1:55.2 228 1086 22 170
5:00.0 1,269m 1:58.2 212 1029 21 157
10:00.0 1,273m 1:57.8 214 1036 21 163
15:00.0 1,295m 1:55.8 225 1075 22 169
20:00.0 1,314m 1:54.1 235 1109 23 175
25:00.0 1,317m 1:53.8 237 1115 23 179
30:00.0 1,339m 1:52.0 249 1156 24 181
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.

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