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.
MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » March 25th, 2020, 8:31 am

As I have home office because of the COVID virus I can use my bikeerg during the morning phone conferences, a good opportunity to get some easy UT2 meters and row in the afternoon. Two longer sessions are hard to get during normal work with family, hope this helps my base fitness.
Today was 1h @ 180W, AHR 108.
Later I've planned my last prep for a 500m TT, 5x30''/3'R @ sub 1:19-pace.
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: 17:58, 30': 8130m, 30R20: 8088m 10k: 37:05
60': 15779m, HM: 1:21:57
rowing since Jun18, 4mm in Apr20

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hjs
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Re: What Training Have You Done Today?

Post by hjs » March 25th, 2020, 9:20 am

MartinSH4321 wrote:
March 25th, 2020, 8:31 am
As I have home office because of the COVID virus I can use my bikeerg during the morning phone conferences, a good opportunity to get some easy UT2 meters and row in the afternoon. Two longer sessions are hard to get during normal work with family, hope this helps my base fitness.
Today was 1h @ 180W, AHR 108.
Later I've planned my last prep for a 500m TT, 5x30''/3'R @ sub 1:19-pace.
Try fly and die Martin, with raw speed you should be able to pull a 1.15 300m, after that you only need a 127.5 last 200 for sub 1.20?

Dino
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Re: What Training Have You Done Today?

Post by Dino » March 25th, 2020, 9:58 am

Dangerscouse wrote:
March 25th, 2020, 7:38 am
Dino wrote:
March 25th, 2020, 4:37 am

Great HM Stu - that's one way to start the day! :D
That's my (very) stretch target... at some point I'd like to do a 2:00/500 avg HM.
Thanks Dino. Keep on chipping away as it does need constant attention to maintain the longer distances. I notably struggle with my 10 miler if I don't do one for a few weeks
I will thanks :)
I got close-ish last year with a 2:00.9 but since then its been very up and down. Still hoping to be FM ready in May :shock:
52M HWT 18/19, 19/20, 20/21
1m 326m, 500m 1:38,7, 1k 3:35.7, 2k 7:24.2, 5k 19:06.6, 6k 23:26.0, 30m 7708m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0, 50k 3:49:17.3

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » March 25th, 2020, 10:19 am

hjs wrote:
March 25th, 2020, 9:20 am
MartinSH4321 wrote:
March 25th, 2020, 8:31 am
As I have home office because of the COVID virus I can use my bikeerg during the morning phone conferences, a good opportunity to get some easy UT2 meters and row in the afternoon. Two longer sessions are hard to get during normal work with family, hope this helps my base fitness.
Today was 1h @ 180W, AHR 108.
Later I've planned my last prep for a 500m TT, 5x30''/3'R @ sub 1:19-pace.
Try fly and die Martin, with raw speed you should be able to pull a 1.15 300m, after that you only need a 127.5 last 200 for sub 1.20?
1:15?! Ouch, that's 830W for 45 sec!
I just had a look at my 1' PB, there I did this pace for about 30'' and then slowly slowed down (but not really died at the end, still was at 1:24 pace).
Tbh I'm very skeptical that I'm able to do this... but all advices you gave me so far worked very good, so I'll give it a try! My first attempt will be a bit more conservative, I think of 1:16-1:17 for the first 300m. And I definitely need a barf bag beside my erg :)
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: 17:58, 30': 8130m, 30R20: 8088m 10k: 37:05
60': 15779m, HM: 1:21:57
rowing since Jun18, 4mm in Apr20

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hjs
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Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands

Re: What Training Have You Done Today?

Post by hjs » March 25th, 2020, 11:07 am

MartinSH4321 wrote:
March 25th, 2020, 10:19 am
hjs wrote:
March 25th, 2020, 9:20 am
MartinSH4321 wrote:
March 25th, 2020, 8:31 am
As I have home office because of the COVID virus I can use my bikeerg during the morning phone conferences, a good opportunity to get some easy UT2 meters and row in the afternoon. Two longer sessions are hard to get during normal work with family, hope this helps my base fitness.
Today was 1h @ 180W, AHR 108.
Later I've planned my last prep for a 500m TT, 5x30''/3'R @ sub 1:19-pace.
Try fly and die Martin, with raw speed you should be able to pull a 1.15 300m, after that you only need a 127.5 last 200 for sub 1.20?
1:15?! Ouch, that's 830W for 45 sec!
I just had a look at my 1' PB, there I did this pace for about 30'' and then slowly slowed down (but not really died at the end, still was at 1:24 pace).
Tbh I'm very skeptical that I'm able to do this... but all advices you gave me so far worked very good, so I'll give it a try! My first attempt will be a bit more conservative, I think of 1:16-1:17 for the first 300m. And I definitely need a barf bag beside my erg :)
Just an idea, you some really fast guys do it this way. Even big phil ends above 1.20 pace, pulling 1.10.5 overall.
And its more the idea, not the exact way, you could try a few 500m, with a fast first 200 and from there “cruise” at 1.30 pace. And see how that feels.

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » March 25th, 2020, 1:30 pm

hjs wrote:
March 25th, 2020, 11:07 am
MartinSH4321 wrote:
March 25th, 2020, 10:19 am
hjs wrote:
March 25th, 2020, 9:20 am


Try fly and die Martin, with raw speed you should be able to pull a 1.15 300m, after that you only need a 127.5 last 200 for sub 1.20?
1:15?! Ouch, that's 830W for 45 sec!
I just had a look at my 1' PB, there I did this pace for about 30'' and then slowly slowed down (but not really died at the end, still was at 1:24 pace).
Tbh I'm very skeptical that I'm able to do this... but all advices you gave me so far worked very good, so I'll give it a try! My first attempt will be a bit more conservative, I think of 1:16-1:17 for the first 300m. And I definitely need a barf bag beside my erg :)
Just an idea, you some really fast guys do it this way. Even big phil ends above 1.20 pace, pulling 1.10.5 overall.
And its more the idea, not the exact way, you could try a few 500m, with a fast first 200 and from there “cruise” at 1.30 pace. And see how that feels.
I decided to do the 30'' intervals faster today to see how this pace feels.

Time Meters Pace Watts Cal/Hr S/M
2:00.0 786m 1:16.3 787 3007 47 146
0:30.0 199m 1:15.3 817 3112 46 141
0:30.0 198m 1:15.7 805 3070 46 146
0:30.0 197m 1:16.1 793 3028 46 148
0:30.0 192m 1:18.1 734 2826 48 147

Now I'm a bit more confident (but still skeptical :wink: ). The first two felt really good, the 3rd was hard but OK, the last one really bad.
Now I'm also pretty sure I can go faster at 1', with 45'' at 1:15 I can do the last 15'' at 1:28 for a new PB, and "only" 1:23 for 390m B)

Thanks a lot for your help!
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: 17:58, 30': 8130m, 30R20: 8088m 10k: 37:05
60': 15779m, HM: 1:21:57
rowing since Jun18, 4mm in Apr20

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hjs
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Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands

Re: What Training Have You Done Today?

Post by hjs » March 25th, 2020, 1:38 pm

MartinSH4321 wrote:
March 25th, 2020, 1:30 pm
hjs wrote:
March 25th, 2020, 11:07 am
MartinSH4321 wrote:
March 25th, 2020, 10:19 am

1:15?! Ouch, that's 830W for 45 sec!
I just had a look at my 1' PB, there I did this pace for about 30'' and then slowly slowed down (but not really died at the end, still was at 1:24 pace).
Tbh I'm very skeptical that I'm able to do this... but all advices you gave me so far worked very good, so I'll give it a try! My first attempt will be a bit more conservative, I think of 1:16-1:17 for the first 300m. And I definitely need a barf bag beside my erg :)
Just an idea, you some really fast guys do it this way. Even big phil ends above 1.20 pace, pulling 1.10.5 overall.
And its more the idea, not the exact way, you could try a few 500m, with a fast first 200 and from there “cruise” at 1.30 pace. And see how that feels.
I decided to do the 30'' intervals faster today to see how this pace feels.

Time Meters Pace Watts Cal/Hr S/M
2:00.0 786m 1:16.3 787 3007 47 146
0:30.0 199m 1:15.3 817 3112 46 141
0:30.0 198m 1:15.7 805 3070 46 146
0:30.0 197m 1:16.1 793 3028 46 148
0:30.0 192m 1:18.1 734 2826 48 147

Now I'm a bit more confident (but still skeptical :wink: ). The first two felt really good, the 3rd was hard but OK, the last one really bad.
Now I'm also pretty sure I can go faster at 1', with 45'' at 1:15 I can do the last 15'' at 1:28 for a new PB, and "only" 1:23 for 390m B)

Thanks a lot for your help!
First you have to do it, but think you should use your strenght. You see that in all kinds of sports, the really fast guys use that speed.

nick rockliff
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Re: What Training Have You Done Today?

Post by nick rockliff » March 25th, 2020, 3:08 pm

Joined another 60 min session on Rowpro with about 8 people altogether, seems to loads more activity on Rowpro since lock down.

All my sessions recently seem to be on the safe side and not many taxing me. So decided for this session I would sit on 1.54 r23/24, not done that for a while and thought it may test me a bit. Went like this:

60 min - 15785 - 1.54.0 - r23

10 - 2624 - 1.54.3 - 23 - 135 end HR
20 - 2629 - 1.54.1 - 23 - 141
30 - 2632 - 1.54.0 - 23 - 149
40 - 2629 - 1.54.1 - 24 - 153
50 - 2633 - 1.53.9 - 23 - 156
60 - 2639 - 1.53.7 - 23 - 158

Was more taxing than normal and a 60 min best for nearly 3 years.
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 36.53.3 30m 8263 60m 16025 HM 79.58.5

JMac
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Re: What Training Have You Done Today?

Post by JMac » March 25th, 2020, 3:13 pm

Was supposed to be training squats tonight, but my back felt a bit tender after yesterday's deadlifts.

Decided to do a 10k @ r20. Ended up doing it at 1:57.3 pace. Felt tough the whole way!
36 | 6'6" | 130kg


Image

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » March 25th, 2020, 4:08 pm

A 💩 of a session...no plan = no commitment ☹️. 10' warmup was ok do decided I'd try 10km straight today...bailed at 2km having gone off too quick. On to an OCD attempt...bailed after I messed up the 2nd split 😞

Finally completed something with a 5km at low DF (65-85) which I really just concentrated on leg drive and the force curve. Feel like I've lost my stroke with all these technique tweaks 😞..need a good session tomorrow

HR was pushed too much on these crappy sessions too...nearly 90% 🙄...stupid really
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
Goals - 6:50 2km, sub 18' 5km, sub 37' 10k

mitchel674
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Re: What Training Have You Done Today?

Post by mitchel674 » March 25th, 2020, 8:27 pm

winniewinser wrote:
March 25th, 2020, 4:08 pm
A 💩 of a session...no plan = no commitment ☹️. 10' warmup was ok do decided I'd try 10km straight today...bailed at 2km having gone off too quick. On to an OCD attempt...bailed after I messed up the 2nd split 😞

Finally completed something with a 5km at low DF (65-85) which I really just concentrated on leg drive and the force curve. Feel like I've lost my stroke with all these technique tweaks 😞..need a good session tomorrow

HR was pushed too much on these crappy sessions too...nearly 90% 🙄...stupid really
I had the same thing today on what was supposed to be just an easy 10k. I'm overthinking all the tips from several videos posted on you other thread. All of this is just messing with my stroke. I'm going to just focus on improving one aspect at a time. Starting with a light grip on the handle with relaxed shoulders.
55yo male, 6ft, 162lbs

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henkegrankvist
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Location: Sundsvall, Sweden

Re: What Training Have You Done Today?

Post by henkegrankvist » March 26th, 2020, 2:16 am

MartinSH4321 wrote:
March 25th, 2020, 1:30 pm
hjs wrote:
March 25th, 2020, 11:07 am
MartinSH4321 wrote:
March 25th, 2020, 10:19 am

1:15?! Ouch, that's 830W for 45 sec!
I just had a look at my 1' PB, there I did this pace for about 30'' and then slowly slowed down (but not really died at the end, still was at 1:24 pace).
Tbh I'm very skeptical that I'm able to do this... but all advices you gave me so far worked very good, so I'll give it a try! My first attempt will be a bit more conservative, I think of 1:16-1:17 for the first 300m. And I definitely need a barf bag beside my erg :)
Just an idea, you some really fast guys do it this way. Even big phil ends above 1.20 pace, pulling 1.10.5 overall.
And its more the idea, not the exact way, you could try a few 500m, with a fast first 200 and from there “cruise” at 1.30 pace. And see how that feels.
I decided to do the 30'' intervals faster today to see how this pace feels.

Time Meters Pace Watts Cal/Hr S/M
2:00.0 786m 1:16.3 787 3007 47 146
0:30.0 199m 1:15.3 817 3112 46 141
0:30.0 198m 1:15.7 805 3070 46 146
0:30.0 197m 1:16.1 793 3028 46 148
0:30.0 192m 1:18.1 734 2826 48 147

Now I'm a bit more confident (but still skeptical :wink: ). The first two felt really good, the 3rd was hard but OK, the last one really bad.
Now I'm also pretty sure I can go faster at 1', with 45'' at 1:15 I can do the last 15'' at 1:28 for a new PB, and "only" 1:23 for 390m B)

Thanks a lot for your help!
Beast! Feels like 1:15 would be hard to hit even for a few strokes. What drag do you do these at?
32yo, 178cm, ~95kg.
-------------------------
Lift PB Deadlift: 215kg, Squat: 180kg, Squat Clean: 140kg
CF PB Fran: 7:01, Grace: 2:00
Run PB 1K: 4:39, 5k: 26:22, 10k: 56:28, HM: 2:07:31
Row PB 2K: 7:58.1

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » March 26th, 2020, 3:12 am

henkegrankvist wrote:
March 26th, 2020, 2:16 am
MartinSH4321 wrote:
March 25th, 2020, 1:30 pm
hjs wrote:
March 25th, 2020, 11:07 am


Just an idea, you some really fast guys do it this way. Even big phil ends above 1.20 pace, pulling 1.10.5 overall.
And its more the idea, not the exact way, you could try a few 500m, with a fast first 200 and from there “cruise” at 1.30 pace. And see how that feels.
I decided to do the 30'' intervals faster today to see how this pace feels.

Time Meters Pace Watts Cal/Hr S/M
2:00.0 786m 1:16.3 787 3007 47 146
0:30.0 199m 1:15.3 817 3112 46 141
0:30.0 198m 1:15.7 805 3070 46 146
0:30.0 197m 1:16.1 793 3028 46 148
0:30.0 192m 1:18.1 734 2826 48 147

Now I'm a bit more confident (but still skeptical :wink: ). The first two felt really good, the 3rd was hard but OK, the last one really bad.
Now I'm also pretty sure I can go faster at 1', with 45'' at 1:15 I can do the last 15'' at 1:28 for a new PB, and "only" 1:23 for 390m B)

Thanks a lot for your help!
Beast! Feels like 1:15 would be hard to hit even for a few strokes. What drag do you do these at?
Thanks! :)
For a strong LP you need strength and speed, looking at your signature you should have plenty of them. And of course good technique, which will come with practise.
I used drag 206, my last 500m TT was at drag 180.
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: 17:58, 30': 8130m, 30R20: 8088m 10k: 37:05
60': 15779m, HM: 1:21:57
rowing since Jun18, 4mm in Apr20

Dangerscouse
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Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » March 26th, 2020, 4:18 am

Image

As yesterday felt so good I thought I'd do it again. I picked a random pace and tried to stick to it. Originally intended to go at r22 but I soon gave up on caring about stroke rate and just settled into a groove. HR crept up a bit more that I liked but it was probably to be expected.

This is making me consider doing some ultra distances again.
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

Dangerscouse
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Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » March 26th, 2020, 4:27 am

mitchel674 wrote:
March 25th, 2020, 8:27 pm

I had the same thing today on what was supposed to be just an easy 10k. I'm overthinking all the tips from several videos posted on you other thread. All of this is just messing with my stroke. I'm going to just focus on improving one aspect at a time. Starting with a light grip on the handle with relaxed shoulders.
What you need to do is only slightly consider it, not really try and then berate yourself when it doesn't work. Relax and 'feel' your way through it. It will be a slowish process as some bad habits are baked in and take time to rewire.
winniewinser wrote:
March 25th, 2020, 4:08 pm
A 💩 of a session...no plan = no commitment ☹️. 10' warmup was ok do decided I'd try 10km straight today...bailed at 2km having gone off too quick. On to an OCD attempt...bailed after I messed up the 2nd split 😞

Finally completed something with a 5km at low DF (65-85) which I really just concentrated on leg drive and the force curve. Feel like I've lost my stroke with all these technique tweaks 😞..need a good session tomorrow

HR was pushed too much on these crappy sessions too...nearly 90% 🙄...stupid really
Take a step back to take two steps forward. Choose an easy and enjoyable session and just get used to rowing with no pressure and as I said to Mitchel try and feel your way through the technique changes
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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