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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Re: What Training Have You Done Today?

Post by KeithT » February 13th, 2020, 10:27 am

MartinSH4321 wrote:
February 12th, 2020, 4:21 pm
KeithT wrote:
February 12th, 2020, 9:36 am
Did an easy 5K row last night just to move as I was feeling tired and sore from comp. Sunday...............last night I started to not feel well. I have been surrounded by sick people for months but have managed to stay healthy but as I write this I am pretty sure I am on my way to feeling miserable. My comp on the 22nd may be in jeopardy.
Bad to hear, hope you stay fit!
I'm now sick for some days but getting better, a lot of sick people atm :(
Sorry to hear you are sick too. I have done good avoiding it this year ( and last couple years) but got me this time. I was in pretty bad shape last night. A tad better this morning but I don't see any erging in my near future. Even if I feel better by beginning of next week wont allow me to really be trained and ready for comp. so just going to rest until I am better and then get back at it.
51 yo, 6'3" 207#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.4, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16110, HM - 1:20:22

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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » February 13th, 2020, 10:57 am

After the race on Sunday, I'm feeling resolved to get more mid distance cardio work done on a regular basis...

Mon - 5000m / 19:44 / 1:58.4 / DF 115 / SR 24 / SPI 8.75 / 210w

Tue - 6000m / 25:09 / 2:05.7 / DF 160 / SR 18 / SPI 9.77 / 176w

Wed - 9074m / 40:05.3 / 2:12.5 / DF 110 / SR 20 / SPI 7.5 / 150w

Thur - 5000m / 20:32.9 / 2:03.2 / DF 125 / SR 20 / SPI 9.35 / 187w
Male, 46, 6ft / 241 lbs, 183cm / 108 kg / Started erging in Jan 2017
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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » February 13th, 2020, 11:55 am

MartinSH4321 wrote:
February 13th, 2020, 10:21 am
winniewinser wrote:
February 13th, 2020, 9:18 am

Oh dear Oh dear Oh dear :( ....set myself up for 30' session and HD'ed after 15' :( . Legs felt heavy and and my target pace was overly optimistic, add to that the work gym erg felt like rowing through treacle compared to my own. Also, I think it was a step too far to do 10km at 9pm last night after the core session and then hit peak performance this lunchtime and it definitely reminds me I need to take proper rests. Came into it buoyed by the 2KM TT last week and feeling invincible....what a difference a week makes.

Targeted 1:54 (previous 6km PB 1:55.8)....should have started slower!! :?

15:07.4 - 4,010m - 1:53.1 - 25
6:00.0 - 1,595m - 1:52.8 - 24
6:00.0 - 1,585m - 1:53.5 - 26
3:07.0 - 831m - 1:52.5 - 26


Live and learn, time to flush that one and go again.
This were not the best frame conditions, and the pace was really very ambitious. After your great 2k PB I think you're able to get 8k soon, but from my experience it's also mentally challenging, so propably it's easier to go for around 7.900 first to build confidence and then, when feeling good, go for the 8k.
Yep, next stop was reality check central :wink: ....I'm going to re-assess my plan and look to start getting used to 5km+ distances again. As you say they require a different mindset to the shorter challenges.
LWT, 6"2" Male, 1972, 1min=334m LWT, 1km=3:30.6, 2km=6:53.5 LWT, 5km=18:36.9, 10km=38:26.7, 60' 14,976m, HM 1:26:04.6
Goals - 6:50 2km, 18:20 5km, sub 38:00 10km, complete FM

philjoakley
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Re: What Training Have You Done Today?

Post by philjoakley » February 13th, 2020, 12:26 pm

winniewinser wrote:
February 13th, 2020, 9:18 am
winniewinser wrote:
February 13th, 2020, 6:15 am
A busy evening last night started with a CXWORX session for core fitness before returning to my home erg and squeezing in a 10k/R20 <75% MHR. I created a rather sweaty mess that my other half could not quite understand...."why do you sweat so much?!....it's not normal!" :lol:

42:29.7 - 10,000m - 2:07.4 - 19 - 136
8:23.9 - 2,000m - 2:05.9 - 20 - 132
8:31.8 - 4,000m - 2:07.9 - 20 - 134
8:31.4 - 6,000m - 2:07.8 - 19 - 139
8:30.7 - 8,000m - 2:07.6 - 20 - 140
8:32.0 - 10,000m - 2:08.0 - 20 - 137

Hard distance session planned for lunchtime on the work gym ergs which will feel harder I think as they are not particularly well maintained. Probably going to do 30' if not 5km....looking for PB or close to it.
Oh dear Oh dear Oh dear :( ....set myself up for 30' session and HD'ed after 15' :( . Legs felt heavy and and my target pace was overly optimistic, add to that the work gym erg felt like rowing through treacle compared to my own. Also, I think it was a step too far to do 10km at 9pm last night after the core session and then hit peak performance this lunchtime and it definitely reminds me I need to take proper rests. Came into it buoyed by the 2KM TT last week and feeling invincible....what a difference a week makes.

Targeted 1:54 (previous 6km PB 1:55.8)....should have started slower!! :?

15:07.4 - 4,010m - 1:53.1 - 25
6:00.0 - 1,595m - 1:52.8 - 24
6:00.0 - 1,585m - 1:53.5 - 26
3:07.0 - 831m - 1:52.5 - 26


Live and learn, time to flush that one and go again.
Alex, Your enthusiasm is admirable but I can't help thinking your are straying into overtraining territory. Everyone is different but I feel that as I have got older I need more rest and can't train every day.That doesn't mean slow times though. I also feel that the quality of your training is far more important than the quantity of it. The best performances come when well rested and after a taper. You clearly have very good fitness but rest up a bit and you will see the benefits.
Age: 47 Height: 6ft 4 ins: HWT PB: 1000:3:19.1 2000:6:55.9 5000: 18:10.9 Started rowing in June 2019

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » February 13th, 2020, 12:55 pm

KeithT wrote:
February 13th, 2020, 10:27 am
MartinSH4321 wrote:
February 12th, 2020, 4:21 pm
KeithT wrote:
February 12th, 2020, 9:36 am
Did an easy 5K row last night just to move as I was feeling tired and sore from comp. Sunday...............last night I started to not feel well. I have been surrounded by sick people for months but have managed to stay healthy but as I write this I am pretty sure I am on my way to feeling miserable. My comp on the 22nd may be in jeopardy.
Bad to hear, hope you stay fit!
I'm now sick for some days but getting better, a lot of sick people atm :(
Sorry to hear you are sick too. I have done good avoiding it this year ( and last couple years) but got me this time. I was in pretty bad shape last night. A tad better this morning but I don't see any erging in my near future. Even if I feel better by beginning of next week wont allow me to really be trained and ready for comp. so just going to rest until I am better and then get back at it.
Thanks, sorry to hear you're definitely sick now, but at least you were able to have this great race result. Now it's time to rest.
I think I can start training tomorrow, very easy of course, so 5 days off the erg, no big problem I guess. And to see it positive, these rest days helped my back a lot, after the 100m TTs and the most stupid training day I ever had on the erg (short before getting sick, already didn't feel well, tightened back, so I thought it's time for a 2k TT, quit at 1k, but decided to try a 500m TT, HD at 300m, back and mind destroyed :oops: ).
Martin, 1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 174
LP: 1:06, 100m: 14.1, 1': 387m, 500m: 1:21.4
1k: 3:05 2k: 6:43, 5k: 18:03, 30': 8107m, 30R20: 8010m 10k: 37:22
60': 15661m, HM: 1:21:57
rowing since Jun18, 3mm in Nov19

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » February 13th, 2020, 3:19 pm

philjoakley wrote:
February 13th, 2020, 12:26 pm
Alex, Your enthusiasm is admirable but I can't help thinking your are straying into overtraining territory. Everyone is different but I feel that as I have got older I need more rest and can't train every day.That doesn't mean slow times though. I also feel that the quality of your training is far more important than the quantity of it. The best performances come when well rested and after a taper. You clearly have very good fitness but rest up a bit and you will see the benefits.

I know.... brains before brawn and I need to heed what everyone is saying. Training 7 days a week in one form or another is not realistic as much as my desperation to improve thinks it is.

Another sweaty mess tonight.....15mins in the sauna 😁 then a nice hot shower. I'll rest up for 24hrs now.

I've got a week snowboarding in a couple of weeks so that will be a natural erg break.

Appreciate the concern Phil, cheers
LWT, 6"2" Male, 1972, 1min=334m LWT, 1km=3:30.6, 2km=6:53.5 LWT, 5km=18:36.9, 10km=38:26.7, 60' 14,976m, HM 1:26:04.6
Goals - 6:50 2km, 18:20 5km, sub 38:00 10km, complete FM

philjoakley
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Re: What Training Have You Done Today?

Post by philjoakley » February 13th, 2020, 3:34 pm

winniewinser wrote:
February 13th, 2020, 3:19 pm
philjoakley wrote:
February 13th, 2020, 12:26 pm
Alex, Your enthusiasm is admirable but I can't help thinking your are straying into overtraining territory. Everyone is different but I feel that as I have got older I need more rest and can't train every day.That doesn't mean slow times though. I also feel that the quality of your training is far more important than the quantity of it. The best performances come when well rested and after a taper. You clearly have very good fitness but rest up a bit and you will see the benefits.

I know.... brains before brawn and I need to heed what everyone is saying. Training 7 days a week in one form or another is not realistic as much as my desperation to improve thinks it is.

Another sweaty mess tonight.....15mins in the sauna 😁 then a nice hot shower. I'll rest up for 24hrs now.

I've got a week snowboarding in a couple of weeks so that will be a natural erg break.

Appreciate the concern Phil, cheers
I think about training a lot and find it fascinating. Am not really concentrating on rowing full on like I was in the autumn but doing more general stuff such as circuits for an hour twice a week. My focus now is going to be on 5k as this is my best distance and the one I can mentally cope with the best. I am only going to row three times per week at most but all of it will be quality with two or three rest days. I am trying to simplify things: I need strength and fitness and ability to work at anaerobic threshold for around 18 minutes. Circuits builds some upper body strength and cardio endurance. 4 minute and 6 minute intervals plus 30 mins hardish is my schedule on the rower. Rowing for 45 mins/1 hour at 2"07 per 500m pace is not going to do much for me apart from stop me recovering. Above all, I just want to stay fit and healthy and enjoy it. If I never go faster than last year again it will not be a problem.
Age: 47 Height: 6ft 4 ins: HWT PB: 1000:3:19.1 2000:6:55.9 5000: 18:10.9 Started rowing in June 2019

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » February 13th, 2020, 4:23 pm

MartinSH4321 wrote:
February 13th, 2020, 12:55 pm
KeithT wrote:
February 13th, 2020, 10:27 am
MartinSH4321 wrote:
February 12th, 2020, 4:21 pm

Bad to hear, hope you stay fit!
I'm now sick for some days but getting better, a lot of sick people atm :(
Sorry to hear you are sick too. I have done good avoiding it this year ( and last couple years) but got me this time. I was in pretty bad shape last night. A tad better this morning but I don't see any erging in my near future. Even if I feel better by beginning of next week wont allow me to really be trained and ready for comp. so just going to rest until I am better and then get back at it.
Thanks, sorry to hear you're definitely sick now, but at least you were able to have this great race result. Now it's time to rest.
I think I can start training tomorrow, very easy of course, so 5 days off the erg, no big problem I guess. And to see it positive, these rest days helped my back a lot, after the 100m TTs and the most stupid training day I ever had on the erg (short before getting sick, already didn't feel well, tightened back, so I thought it's time for a 2k TT, quit at 1k, but decided to try a 500m TT, HD at 300m, back and mind destroyed :oops: ).
Yeah just looking at this as some time to rest and then will get back to it - hopefully will feel OK to do the 1K World Sprints challenge. I wasn't aware of your "stupid" training day - some times we just cant help ourselves no matter what our bodies are telling us.
51 yo, 6'3" 207#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.4, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16110, HM - 1:20:22

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » February 13th, 2020, 4:58 pm

MartinSH4321 wrote:
February 13th, 2020, 12:55 pm
KeithT wrote:
February 13th, 2020, 10:27 am
MartinSH4321 wrote:
February 12th, 2020, 4:21 pm

Bad to hear, hope you stay fit!
I'm now sick for some days but getting better, a lot of sick people atm :(
Sorry to hear you are sick too. I have done good avoiding it this year ( and last couple years) but got me this time. I was in pretty bad shape last night. A tad better this morning but I don't see any erging in my near future. Even if I feel better by beginning of next week wont allow me to really be trained and ready for comp. so just going to rest until I am better and then get back at it.
Thanks, sorry to hear you're definitely sick now, but at least you were able to have this great race result. Now it's time to rest.
I think I can start training tomorrow, very easy of course, so 5 days off the erg, no big problem I guess. And to see it positive, these rest days helped my back a lot, after the 100m TTs and the most stupid training day I ever had on the erg (short before getting sick, already didn't feel well, tightened back, so I thought it's time for a 2k TT, quit at 1k, but decided to try a 500m TT, HD at 300m, back and mind destroyed :oops: ).
Take care Martin, the rest will do you some good but don't rush back into training
46 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 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 » February 13th, 2020, 5:40 pm

MartinSH4321 wrote:
February 13th, 2020, 12:55 pm
Thanks, sorry to hear you're definitely sick now, but at least you were able to have this great race result. Now it's time to rest.
I think I can start training tomorrow, very easy of course, so 5 days off the erg, no big problem I guess. And to see it positive, these rest days helped my back a lot, after the 100m TTs and the most stupid training day I ever had on the erg (short before getting sick, already didn't feel well, tightened back, so I thought it's time for a 2k TT, quit at 1k, but decided to try a 500m TT, HD at 300m, back and mind destroyed :oops: ).
Come back stronger Martin....you're an inspiration to many.
LWT, 6"2" Male, 1972, 1min=334m LWT, 1km=3:30.6, 2km=6:53.5 LWT, 5km=18:36.9, 10km=38:26.7, 60' 14,976m, HM 1:26:04.6
Goals - 6:50 2km, 18:20 5km, sub 38:00 10km, complete FM

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » February 13th, 2020, 5:56 pm

Just realised I was pacing my 30min session against my 6km PB 🙄🤦....no wonder it was a stretch!!!

30min pace was 1:57.2
6km pace was 1:55.8
I was aiming for 1:54!!! 😲🤯
LWT, 6"2" Male, 1972, 1min=334m LWT, 1km=3:30.6, 2km=6:53.5 LWT, 5km=18:36.9, 10km=38:26.7, 60' 14,976m, HM 1:26:04.6
Goals - 6:50 2km, 18:20 5km, sub 38:00 10km, complete FM

Cyclingman1
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Re: What Training Have You Done Today?

Post by Cyclingman1 » February 13th, 2020, 6:25 pm

Don't recall seeing any commentary on the new 65+ HWt and LWt WRs set in the last couple of weeks. Steve Krum did 6:36.9 and Gérard Le Flohic did 6:51.0. I think there are a lot of fairly soft WRs out there that will be smashed in the next few yrs. Tom Darling is going to mow through the HWt WRs. Mike Smith and Rod Stewart look good for LWt WRs. Just when one may think their times look OK, someone comes along to prove otherwise.
JimG, Gainesville, Ga, 74.

Tandstad
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Re: What Training Have You Done Today?

Post by Tandstad » February 13th, 2020, 7:02 pm

Decided to test my 30r20 today for the first time. After a hard 12k yesterday I had no big hopes, but managed 8222 meters at 19-rating :) very satisfied! Only 125 meters behind my free rate PB from 2013!
34YO, 188 cm, 109 kg, NOR. Instagram: jtands
500m: 1:27.5(2013), 1K: 2:59.7(2020), 2K: 6:29.0(2013), 5K: 16:44.5(2020), 6K: 20:53.5(2020), 10K: 35:24.1(2020), 30min: 8641m(2020), 30r20: 8222(2020)

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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » February 13th, 2020, 8:37 pm

Cyclingman1 wrote:
February 13th, 2020, 6:25 pm
Don't recall seeing any commentary on the new 65+ HWt and LWt WRs set in the last couple of weeks. Steve Krum did 6:36.9 and Gérard Le Flohic did 6:51.0. I think there are a lot of fairly soft WRs out there that will be smashed in the next few yrs. Tom Darling is going to mow through the HWt WRs. Mike Smith and Rod Stewart look good for LWt WRs. Just when one may think their times look OK, someone comes along to prove otherwise.
I watched the replay of Gérard Le Flohic's 6:51.0. That was damm impressive...
Male, 46, 6ft / 241 lbs, 183cm / 108 kg / Started erging in Jan 2017
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Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » February 14th, 2020, 1:44 am

winniewinser wrote:
February 13th, 2020, 5:56 pm
Just realised I was pacing my 30min session against my 6km PB 🙄🤦....no wonder it was a stretch!!!

30min pace was 1:57.2
6km pace was 1:55.8
I was aiming for 1:54!!! 😲🤯
Hahahahahahahahaha
46 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

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