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.
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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » November 8th, 2019, 5:43 am

MartinSH4321 wrote:
November 8th, 2019, 5:17 am
winniewinser wrote:
November 8th, 2019, 4:58 am
Decided on the 2x15m/2'R for this mornings session, target was 1:53-1:54. Found this really tough, as I am with all sessions at the moment :( . Ever since the 2km effort it's all a struggle.....not that this would ever be easy but my 5km pace is 1:51.6 so surely this target shouldn't feel that bad. HR was near max by the end.

Time Meters Pace Watts Cal/Hr S/M
15:00.0 3,977m 1:53.1 242 1131 26
15:00.0 3,915m 1:54.9 230 1093 26
30:00.0 7,892m 1:54.0 236 1112 26

I might take some time off and do some different training....hopefully coming back fresher.
For this session I would set the target to 30min-PB-1 or -0,5. I recently did 3x10min with 3min rest exactly at 30min PB pace and it was pretty hard. For longer intervals the break hasn't a big influence on the pace, completely different to short intervals. It looks like you set your target pace a bit too hard for your intervals, I would recommend to start a bit more conservative and slowly raise the pace, otherwise you will risk a training overload I fear. Maybe a short brake is a good idea, then come back fresh and improve slow but steady :D
Now you're not a newbie any more, I don't think you can expect long term training to progress in the same way that it would if you were, say, training for a race in a couple of months. Jim's recent, successful and very impressive training journey was focused on a particular race, and so was tailored to getting as fast as possible for a 2k on a specific date. There's no way on earth that he could have carried on progressing at that rate for a much longer period (even without rugby-and-beer trips to Japan!).

What's your next target, and when do you want to achieve it? Is it a 6:30 2k by the end of Jan? No, I thought not. That would be a superhuman rate of progress, unless you grow a few inches and pile on 20kg of muscle. How about 6:45 by end of April? That's three splits faster, give or take. So you need to get one second faster every eight weeks or so. For an 8 x something, you could do the final rep a split faster in week one and then the penultimate rep a split faster in week 2 and so on until all 8 reps are a split faster than you started. Then repeat.

Not saying you need to do quite that, but I suspect that something like this might be a more sustainable approach for long term gains.
49yo, 82kg
PBs: 1'=328m; 500m=1:38.2; 1k=3:25:1; 2k=7:34.7; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46

2020 goals:
1k - sub 3:30; 30' > 7500m; 60' > 14600m; HM sub 1:29.00
2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00;

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » November 8th, 2019, 6:10 am

MartinSH4321 wrote:
November 8th, 2019, 5:17 am
For this session I would set the target to 30min-PB+1 or +0,5. I recently did 3x10min with 3min rest exactly at 30min PB pace and it was pretty hard. For longer intervals the break hasn't a big influence on the pace, completely different to short intervals. It looks like you set your target pace a bit too hard for your intervals, I would recommend to start a bit more conservative and slowly raise the pace, otherwise you will risk a training overload I fear. Maybe a short brake is a good idea, then come back fresh and improve slow but steady :D
philjoakley wrote:
November 8th, 2019, 5:19 am
Take it easy Alex. I have definitely pushed myself too hard and am backing off. It's very easy to get really competitive with yourself and you can push yourself too hard, too often. Am going to spend some time doing 30 minutes at 70% of max to keep myself fit but also healthy.
thanks guys, you're both spot on....I thought I'd set a reasonable target pace but it was still too aggressive. Probably trying too hard and a break from the intervals seems sensible. Time for a reset
max_ratcliffe wrote:
November 8th, 2019, 5:43 am
Now you're not a newbie any more, I don't think you can expect long term training to progress in the same way that it would if you were, say, training for a race in a couple of months. Jim's recent, successful and very impressive training journey was focused on a particular race, and so was tailored to getting as fast as possible for a 2k on a specific date. There's no way on earth that he could have carried on progressing at that rate for a much longer period (even without rugby-and-beer trips to Japan!).

What's your next target, and when do you want to achieve it? Is it a 6:30 2k by the end of Jan? No, I thought not. That would be a superhuman rate of progress, unless you grow a few inches and pile on 20kg of muscle. How about 6:45 by end of April? That's three splits faster, give or take. So you need to get one second faster every eight weeks or so. For an 8 x something, you could do the final rep a split faster in week one and then the penultimate rep a split faster in week 2 and so on until all 8 reps are a split faster than you started. Then repeat.

Not saying you need to do quite that, but I suspect that something like this might be a more sustainable approach for long term gains.
Thanks Max.....I need a reality check. Next goals were to work on improving my 5km to sub 18:00 and sub 38:00 10km. I don't think sprints are going to be my bag as I'm too lean and have little upper body strength.
LWTM, 6'2" 48yo, 100m=17.9, 1min=337m, 500m=1:34.2, 1km=3:24.6, 2km=6:53.5, 5km=18:36.9, 10km=38:18.6
60' 15,286m, HM 1:26:04.6, FM 3:08:12.8

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » November 8th, 2019, 12:47 pm

Image

Six days off and I decided on a 5k, which inexplicably turned into a PB pace. I mentally crumbled at 1250m in and focused on a decent 2k result instead. It was circa 90% effort for the last 750 so there was a positive to take from it.

The only issue is my lower back is feeling bad again and I'll have to see how things develop today. Hopefully it will settle down but I really can't cope with a bad back as it's only four weeks until BRIC
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:09; 10k= 36:21 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

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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » November 9th, 2019, 1:16 am

Dangerscouse wrote:
November 8th, 2019, 12:47 pm
<>
The only issue is my lower back is feeling bad again and I'll have to see how things develop today. Hopefully it will settle down but I really can't cope with a bad back as it's only four weeks until BRIC
That's no good at all. Hope it gets better ASAP.
Last edited by max_ratcliffe on November 9th, 2019, 2:54 am, edited 1 time in total.
49yo, 82kg
PBs: 1'=328m; 500m=1:38.2; 1k=3:25:1; 2k=7:34.7; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46

2020 goals:
1k - sub 3:30; 30' > 7500m; 60' > 14600m; HM sub 1:29.00
2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00;

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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » November 9th, 2019, 1:20 am

Yesterday: 60min L4. 184-180-184-180-188-180.
Today: 9k fast/slow alternating every 500m. Love this workout.
Last edited by max_ratcliffe on November 9th, 2019, 1:49 am, edited 1 time in total.
49yo, 82kg
PBs: 1'=328m; 500m=1:38.2; 1k=3:25:1; 2k=7:34.7; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46

2020 goals:
1k - sub 3:30; 30' > 7500m; 60' > 14600m; HM sub 1:29.00
2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00;

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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » November 9th, 2019, 1:34 am

winniewinser wrote:
November 8th, 2019, 6:10 am

Thanks Max.....I need a reality check. Next goals were to work on improving my 5km to sub 18:00 and sub 38:00 10km. I don't think sprints are going to be my bag as I'm too lean and have little upper body strength.
It's not a reality check as such. You're not doing anything silly IMO, it's just that you've made so much progress over a short period that it cannot possibly be sustained. If you could carry on at this rate of progress, you'd be banging at the door of a 6min 2k this time next year, and then knocking JDS off his WR podium by about April 2021. Which would be nice.
49yo, 82kg
PBs: 1'=328m; 500m=1:38.2; 1k=3:25:1; 2k=7:34.7; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46

2020 goals:
1k - sub 3:30; 30' > 7500m; 60' > 14600m; HM sub 1:29.00
2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00;

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » November 9th, 2019, 4:36 am

max_ratcliffe wrote:
November 9th, 2019, 1:34 am
winniewinser wrote:
November 8th, 2019, 6:10 am

Thanks Max.....I need a reality check. Next goals were to work on improving my 5km to sub 18:00 and sub 38:00 10km. I don't think sprints are going to be my bag as I'm too lean and have little upper body strength.
It's not a reality check as such. You're not doing anything silly IMO, it's just that you've made so much progress over a short period that it cannot possibly be sustained. If you could carry on at this rate of progress, you'd be banging at the door of a 6min 2k this time next year, and then knocking JDS off his WR podium by about April 2021. Which would be nice.
Indeed. Newbie gains were always going to dry up and it's how I readjust training to go again. I'm finding it frustrating that I can't hit the same intervals as weeks ago though... possibly regressed a bit post my 2km. That could be motivation to accept the pain of the work or tiredness. I'm sure I'll work through this.

Cheers
LWTM, 6'2" 48yo, 100m=17.9, 1min=337m, 500m=1:34.2, 1km=3:24.6, 2km=6:53.5, 5km=18:36.9, 10km=38:18.6
60' 15,286m, HM 1:26:04.6, FM 3:08:12.8

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » November 9th, 2019, 6:20 am

max_ratcliffe wrote:
November 9th, 2019, 1:16 am

That's no good at all. Hope it gets better ASAP.
Thanks Max. It's a nerve issue not muscular which should hopefully be easier to get sorted.
winniewinser wrote:
November 9th, 2019, 4:36 am

Indeed. Newbie gains were always going to dry up and it's how I readjust training to go again. I'm finding it frustrating that I can't hit the same intervals as weeks ago though... possibly regressed a bit post my 2km. That could be motivation to accept the pain of the work or tiredness. I'm sure I'll work through this.
Alex, without wanting to sound melodramatic this is a really important stage, as you have reached the make or break level.

You're going to have some slower frustrating days as well as fast exciting days, so you really need to bolster your motivation and accept the results for what they are and not what you think you need them to be.

I know you know this, your comment on my session proves it, but it needs constant attention to keep a strong foundation of erging interest and desire. I have seen loads of people start with loads of enthusiasm in indoor rowing clubs and after reaching the make or break stage have faded away and lost interest.

You strike me as a 'stayer' who will keep going but make sure you see this slight dip for exactly what it is, a slight dip. Rowing fitness and enthusiasm is cyclical so you will have dips, but we can all bash out great sessions when we are feeling strong and full of energy; it's the other days that really matter
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:09; 10k= 36:21 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

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » November 9th, 2019, 6:52 am

Dangerscouse wrote:
November 9th, 2019, 6:20 am
Alex, without wanting to sound melodramatic this is a really important stage, as you have reached the make or break level.

You're going to have some slower frustrating days as well as fast exciting days, so you really need to bolster your motivation and accept the results for what they are and not what you think you need them to be.

I know you know this, your comment on my session proves it, but it needs constant attention to keep a strong foundation of erging interest and desire. I have seen loads of people start with loads of enthusiasm in indoor rowing clubs and after reaching the make or break stage have faded away and lost interest.

You strike me as a 'stayer' who will keep going but make sure you see this slight dip for exactly what it is, a slight dip. Rowing fitness and enthusiasm is cyclical so you will have dips, but we can all bash out great sessions when we are feeling strong and full of energy; it's the other days that really matter
Absolutely right....a time to reassess, set new targets and go again. Rowing is also my main fitness activity as I head towards the next decade so it's also important from that perspective. I'm looking to improve my health aswell as being competitive with goals.

I tend to stick with hobbies for 10yr cycles so as you say this is a point in that journey to push past. Previously I have been into angling then golf and most recently photography...all with reasonable success.

I'm being melodramatic I think too so will dial in the moaning! :wink: :lol:
LWTM, 6'2" 48yo, 100m=17.9, 1min=337m, 500m=1:34.2, 1km=3:24.6, 2km=6:53.5, 5km=18:36.9, 10km=38:18.6
60' 15,286m, HM 1:26:04.6, FM 3:08:12.8

mitchel674
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Re: What Training Have You Done Today?

Post by mitchel674 » November 10th, 2019, 12:21 pm

Rowed for 1 hour and completed just over 13km. This followed by 5 sets of 5 pullups and bench press.

I've still got the itch to row a marathon. I'm thinking of giving it a go before the end of the year.
55yo male, 6ft, 162lbs

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » November 10th, 2019, 1:23 pm

Started today's session with a 2km Skierg to get the heart pumping (and sweat dripping 🥵).
2:08@38

Moved to a 10km row, 2:07@22, (unfortunately not on a Concept2 🙄) with the target of keeping the 💓 rate below 155. Nearly did that and was pleased to get my breathing under control and bring it under 150 for much of the last 5km. Building again.
LWTM, 6'2" 48yo, 100m=17.9, 1min=337m, 500m=1:34.2, 1km=3:24.6, 2km=6:53.5, 5km=18:36.9, 10km=38:18.6
60' 15,286m, HM 1:26:04.6, FM 3:08:12.8

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » November 10th, 2019, 3:25 pm

winniewinser wrote:
November 9th, 2019, 6:52 am

I'm being melodramatic I think too so will dial in the moaning! :wink: :lol:
Hahaha, melodrama is a regular part of it all!!
mitchel674 wrote:
November 10th, 2019, 12:21 pm

I've still got the itch to row a marathon. I'm thinking of giving it a go before the end of the year.
I wholeheartedly recommend it if you want to do it. The satisfaction is immense but be prepared for a rough last 10k. Hopefully there's enough advice on the forum from previous posts but I'm happy to help if you need any.
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:09; 10k= 36:21 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

Erik A
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Re: What Training Have You Done Today?

Post by Erik A » November 11th, 2019, 2:57 am

Tonights session
Same again 8 x 5min 2r @2:05.7 for 9547m 23spm
Struggled a bit tonight a real sweat fest but on the plus side got my breathing sorted.
Erik
56 yo from New Zealand
6'4 and 125kg

RR
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Re: What Training Have You Done Today?

Post by RR » November 11th, 2019, 6:31 am

Erg session
2000 warm up
2 x 1500m/5rec 1:54.6; 1:54.3
1000 c/d
Yesterday did TT 30min on BikeErg covering 15553m @2:03.8
Saturday 40000 BikeErg 1:22.35.5
64 going on 65 One time full on erger. Now Erging and BikeErging.
LWT is the norm.
6:38.7 was a longtime ago

efdavila
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Re: What Training Have You Done Today?

Post by efdavila » November 11th, 2019, 2:39 pm

Newbie. Two 10 minute sessions with a 3 minute light row in between. Drag factor of 125, pace 25-26, split of 2:30.
Ed Dávila
65 y/o
Sacramento, Cali

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