What Training Have You Done Today?
Re: What Training Have You Done Today?
did the ctc 10x 1' on 1' off last night . Lung killer. did manage a 1:41.1 after a last rep collapse of 1:43.
2k 6:58.8
Re: What Training Have You Done Today?
At this moment I'm more interested in gaining strength and some size than pure erg speed, but want to maintain some erg fitness as well. Wondering what others think of the following strategy...
A couple days a week I'm doing dedicated erg workouts. Either 10-12k at 60% of 2k watts, or a "tempo" (74% 2k watts) effort of 5k (about 1:50/r24). On other days I'll be doing Crossfit style workouts focusing on big joint movements such as deadlifts, squats, pullups, dips, cleans, burpees, etc. On these days I'm warming up with 5k on the erg at L4 pace/rate.
Today was 5k (1:59/r20) followed by 5 sets of 10 deadlifts (195 lbs)/10 Dips. Complete for time: 5:25.
I've opted for the lower weights and higher intensity instead of heavy low rep work primarily because I enjoy it more even though I know the heavier weights tend to aid in size/strength gains.
A couple days a week I'm doing dedicated erg workouts. Either 10-12k at 60% of 2k watts, or a "tempo" (74% 2k watts) effort of 5k (about 1:50/r24). On other days I'll be doing Crossfit style workouts focusing on big joint movements such as deadlifts, squats, pullups, dips, cleans, burpees, etc. On these days I'm warming up with 5k on the erg at L4 pace/rate.
Today was 5k (1:59/r20) followed by 5 sets of 10 deadlifts (195 lbs)/10 Dips. Complete for time: 5:25.
I've opted for the lower weights and higher intensity instead of heavy low rep work primarily because I enjoy it more even though I know the heavier weights tend to aid in size/strength gains.
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Re: What Training Have You Done Today?
You might not gain a lot of erg fitness, but you also shouldn't lose a lot.aharmer wrote:
Today was 5k (1:59/r20) followed by 5 sets of 10 deadlifts (195 lbs)/10 Dips. Complete for time: 5:25.
I've opted for the lower weights and higher intensity instead of heavy low rep work primarily because I enjoy it more even though I know the heavier weights tend to aid in size/strength gains.
One thing you could do would be to do something like the Crossfit Strength Bias programming. IE do your 5k, then do something like 3x5 Shoulder Press and Squat, then do your 5 sets of deadlifts/dips. This would get you some more strength work in, and not take a lot more time.
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Re: What Training Have You Done Today?
It’s been a long, slow road back.
I was doing fairly well in the summer, with 20spm steady state pieces sandwiched in between 5’ each of warm up and cool down. I started with 10’ on 2010/07 and, working out 3 days a week with a 5’ increase each work out, got up to 40’ pieces by 2010/07/16. I had been decreasing my pace as well as increasing the time, but slowed a bit on the 35’ and really slowed on the 40.’ After that I just stuck with the 40’ and worked on lowering the pace. That was working fairly well with varying results until 2010/08/11, when I did my last erg workout and began getting ready for a planned backpack trip in Europe. I was still doing my daily 10’ erg wake ups followed by physical therapy until the last week in August when I was hit by a bacterial infection (possibly MRSA) that not only forced me to cancel the trip, but brought all physical exercise to a halt for over 2 weeks.
Finally, on 2010/09/10, we did a slow high altitude hike. It was only 5-6 miles, but went from about 7900’ to about 9500.’ On the next day, I started back on my daily routine of erg wake ups and physical therapy. On the 12th, I went back to the 20spm steady state workouts but tentatively held it down to 20’ –with crappy results, a 2:22.0 pace compared to the 2:18s and 2:19s that I had gotten up to a month before. It was another 4 days before I did another and that was worse - 2:22.5 and I felt lousy. I figured that it was lingering effects of the infection, but my wife thought that it might well have been because of the smoke from the 7,000 acre fire in Sequoia and Kings Canyon National Parks. Whatever – it was not a good day.
I had resumed my 3day/week pushup sets on Friday the 17th and managed to do the usual 60 reps. Monday was my 86th so I was inspired to once more make a try to do a set with a number of reps equal to my years. It had been 3 or 4 years since I last succeeded in doing that and it has been 10 years since the last time that I was able to do it right on my birthday. This time was another failure – I collapsed at 78 and had to take a 15-20 second breather before I could laboriously pump out another 8. I was not displeased with this. I hadn’t tried to get over 60 reps since last June when I managed to get a couple of 75s.
The following day, the 21st, was another 20’steady state workout day and I am back on a 3day/week schedule, with reasonable, if not steady, improvement.
9/21 2:20.9
9/23 2:19.3
9/25 2:20.2
9/26 Another slow but longer high altitude hike – 7-8 miles and topping out at 10200.’
9/28 2:18.1 Finally back to the pace level of early August, but for only half as much time, so I am still not back to my midsummer level – which was not all that great. I am a long long way from my goal of getting in an early season marathon and working my way down.
For most members of this forum, the paces that I have quoted must seem pretty damn wimpy, so I have added a signature to try to provide a little perspective.
Bob S.
I was doing fairly well in the summer, with 20spm steady state pieces sandwiched in between 5’ each of warm up and cool down. I started with 10’ on 2010/07 and, working out 3 days a week with a 5’ increase each work out, got up to 40’ pieces by 2010/07/16. I had been decreasing my pace as well as increasing the time, but slowed a bit on the 35’ and really slowed on the 40.’ After that I just stuck with the 40’ and worked on lowering the pace. That was working fairly well with varying results until 2010/08/11, when I did my last erg workout and began getting ready for a planned backpack trip in Europe. I was still doing my daily 10’ erg wake ups followed by physical therapy until the last week in August when I was hit by a bacterial infection (possibly MRSA) that not only forced me to cancel the trip, but brought all physical exercise to a halt for over 2 weeks.
Finally, on 2010/09/10, we did a slow high altitude hike. It was only 5-6 miles, but went from about 7900’ to about 9500.’ On the next day, I started back on my daily routine of erg wake ups and physical therapy. On the 12th, I went back to the 20spm steady state workouts but tentatively held it down to 20’ –with crappy results, a 2:22.0 pace compared to the 2:18s and 2:19s that I had gotten up to a month before. It was another 4 days before I did another and that was worse - 2:22.5 and I felt lousy. I figured that it was lingering effects of the infection, but my wife thought that it might well have been because of the smoke from the 7,000 acre fire in Sequoia and Kings Canyon National Parks. Whatever – it was not a good day.
I had resumed my 3day/week pushup sets on Friday the 17th and managed to do the usual 60 reps. Monday was my 86th so I was inspired to once more make a try to do a set with a number of reps equal to my years. It had been 3 or 4 years since I last succeeded in doing that and it has been 10 years since the last time that I was able to do it right on my birthday. This time was another failure – I collapsed at 78 and had to take a 15-20 second breather before I could laboriously pump out another 8. I was not displeased with this. I hadn’t tried to get over 60 reps since last June when I managed to get a couple of 75s.
The following day, the 21st, was another 20’steady state workout day and I am back on a 3day/week schedule, with reasonable, if not steady, improvement.
9/21 2:20.9
9/23 2:19.3
9/25 2:20.2
9/26 Another slow but longer high altitude hike – 7-8 miles and topping out at 10200.’
9/28 2:18.1 Finally back to the pace level of early August, but for only half as much time, so I am still not back to my midsummer level – which was not all that great. I am a long long way from my goal of getting in an early season marathon and working my way down.
For most members of this forum, the paces that I have quoted must seem pretty damn wimpy, so I have added a signature to try to provide a little perspective.
Bob S.
86yoM, 179cm, 76+/-3 kg. 10 current (2010/09/28) erg WRs. Several previous erg WRs.
Re: What Training Have You Done Today?
today was a killer
4x4 3 2 1
4:00 at 18
3:00 at 20
2:00 at 22
1:00 at 24
each set take the rating up by 2, (so the second 10:00 was 20 22 24 26) so on the last piece it was
24 26 28 30.
4x4 3 2 1
4:00 at 18
3:00 at 20
2:00 at 22
1:00 at 24
each set take the rating up by 2, (so the second 10:00 was 20 22 24 26) so on the last piece it was
24 26 28 30.
16, male, 143 lbs. 5 foot 7


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Re: What Training Have You Done Today?
15k SS
21/22 SPM
59:26.4
21/22 SPM
59:26.4
PBs: 2k 6:09.0 (2020), 6k 19:38.9 (2020), 10k 33:55.5 (2019), 60' 17,014m (2018), HM 1:13:27.5 (2019)
Old PBs: LP 1:09.9 (~2010), 100m 16.1 (~2010), 500m 1:26.7 (~2010), 1k 3:07.0 (~2010)
Old PBs: LP 1:09.9 (~2010), 100m 16.1 (~2010), 500m 1:26.7 (~2010), 1k 3:07.0 (~2010)
Re: What Training Have You Done Today?
Yesterday:
OTW
4k warmup
40' steady at 24spm, every 5' 30 strokes at 36+spm. From 40-45' we were at a 28, then 45-50' we were at a 30. Felt great for the first 15 and the last 15, but the middle section was sloppy and tired. Once we got up to the 28/30 we cruised and left the other 8 behind.
Today:
OTW:
1k warmup
16k steady state with some pauses at quarter slide. Great pressure, we spent most of practice at 18spm, for the last 5k we cruised at 24spm. Did the last 1500m of that 5k in 5:25 - meaning we are already as fast (pace-wise) as our V8 at NERC last year without bringing the rate up.
165 jumpies after practice.
On the erg:
15' warmup
4x2000m/7' rest
7:26.4 1:51.6 32spm
7:22.1 1:50.5 32spm
7:17.9 1:59.9 32spm
7:15.2 1:48.8 32spm
Avg: 1:50.0 (!) 32spm
3222m rest
4' paddling after the last one.
Very pleased with those numbers. I think my 2k PR is just a tad slow
and done at only a 30. I can definitely do a single 2k at 34-36 now. The team as a whole did great today on these pieces.
OTW
4k warmup
40' steady at 24spm, every 5' 30 strokes at 36+spm. From 40-45' we were at a 28, then 45-50' we were at a 30. Felt great for the first 15 and the last 15, but the middle section was sloppy and tired. Once we got up to the 28/30 we cruised and left the other 8 behind.
Today:
OTW:
1k warmup
16k steady state with some pauses at quarter slide. Great pressure, we spent most of practice at 18spm, for the last 5k we cruised at 24spm. Did the last 1500m of that 5k in 5:25 - meaning we are already as fast (pace-wise) as our V8 at NERC last year without bringing the rate up.
165 jumpies after practice.
On the erg:
15' warmup
4x2000m/7' rest
7:26.4 1:51.6 32spm
7:22.1 1:50.5 32spm
7:17.9 1:59.9 32spm
7:15.2 1:48.8 32spm
Avg: 1:50.0 (!) 32spm
3222m rest
4' paddling after the last one.
Very pleased with those numbers. I think my 2k PR is just a tad slow

24, 166lbs, 5'9


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Re: What Training Have You Done Today?
13,000 meters SS
1:58.7
51:25.3
22 spm
1:58.7
51:25.3
22 spm
PBs: 2k 6:09.0 (2020), 6k 19:38.9 (2020), 10k 33:55.5 (2019), 60' 17,014m (2018), HM 1:13:27.5 (2019)
Old PBs: LP 1:09.9 (~2010), 100m 16.1 (~2010), 500m 1:26.7 (~2010), 1k 3:07.0 (~2010)
Old PBs: LP 1:09.9 (~2010), 100m 16.1 (~2010), 500m 1:26.7 (~2010), 1k 3:07.0 (~2010)
Re: What Training Have You Done Today?
Bob S I hope I have half your will at 86. Heck I dont think I could get 70 pushups in one set now. You are an inspiration.
last night 2x5k 1:56.7 1:58.3 2k cooldown 2:15
last night 2x5k 1:56.7 1:58.3 2k cooldown 2:15
2k 6:58.8
Re: What Training Have You Done Today?
15' power per stroke - 6k+6
5' @ 24spm
4' @ 22spm
3' @ 20spm
2' @ 18spm
1' @ 16spm
3801m 1:58.5 20spm
Lifting:
4x30 Leg Press @ 90lbs
4x30 Eagles @ 10lbs
4x30 Bench Press @ 45lbs
4x30 Lat Pulldown @ 70lbs
5' @ 24spm
4' @ 22spm
3' @ 20spm
2' @ 18spm
1' @ 16spm
3801m 1:58.5 20spm
Lifting:
4x30 Leg Press @ 90lbs
4x30 Eagles @ 10lbs
4x30 Bench Press @ 45lbs
4x30 Lat Pulldown @ 70lbs
24, 166lbs, 5'9


Re: What Training Have You Done Today?
In the groove today. Added 5' and still completed the piece with the lowest average pace that I have recorded all season. also passed the 400k mark for the season - not great, but then it has not exactly been a great season. I was happy with the negative splitting, even though the consistency was rather half-assed. HR behaved well. I always feel like I am playing a bit of Russian roulette when I up the intensity. So far I have always managed to land on an empty chamber. The replacement valve is over 7 years old now and I was told that it would be good for 10-12 years, but I have also been told that they can detect some stenosis already.
Full results spread sheet:
Date Ended @ Time Meters SPM HR /500m Cal/hr Watts
Warm Up
9/30/10 11:44 05:00.0 1051 17 113 02:22.7 714 120
Split or Work Interval Results
9/30/10 11:44 01:00.0 0186 12 088 02:41.2 587 083
9/30/10 11:44 02:00.0 0198 15 102 02:31.5 646 101
9/30/10 11:44 03:00.0 0210 18 111 02:22.8 713 120
9/30/10 11:44 04:00.0 0222 20 132 02:15.1 788 142
9/30/10 11:44 05:00.0 0235 24 135 02:07.6 878 168
25' Steady State
9/30/10 12:12 25:00.0 5451 20 134 02:17.5 762 134
Split or Work Interval Results
9/30/10 12:12 01:00.0 0214 20 107 02:20.1 737 127
9/30/10 12:12 02:00.0 0215 20 116 02:19.5 743 129
9/30/10 12:12 03:00.0 0215 20 133 02:19.5 743 129
9/30/10 12:12 04:00.0 0215 20 131 02:19.5 743 129
9/30/10 12:12 05:00.0 0217 20 131 02:18.2 755 132
9/30/10 12:12 06:00.0 0216 20 133 02:18.8 749 131
9/30/10 12:12 07:00.0 0217 20 135 02:18.2 755 132
9/30/10 12:12 08:00.0 0216 20 135 02:18.8 749 131
9/30/10 12:12 09:00.0 0216 20 133 02:18.8 749 131
9/30/10 12:12 10:00.0 0216 20 135 02:18.8 749 131
9/30/10 12:12 11:00.0 0218 20 135 02:17.6 762 134
9/30/10 12:12 12:00.0 0217 20 135 02:18.2 755 132
9/30/10 12:12 13:00.0 0218 20 135 02:17.6 762 134
9/30/10 12:12 14:00.0 0217 20 136 02:18.2 755 132
9/30/10 12:12 15:00.0 0218 20 136 02:17.6 762 134
9/30/10 12:12 16:00.0 0219 20 136 02:16.9 768 136
9/30/10 12:12 17:00.0 0219 20 138 02:16.9 768 136
9/30/10 12:12 18:00.0 0220 20 136 02:16.3 775 138
9/30/10 12:12 19:00.0 0219 20 139 02:16.9 768 136
9/30/10 12:12 20:00.0 0220 20 142 02:16.3 775 138
9/30/10 12:12 21:00.0 0222 20 141 02:15.1 788 142
9/30/10 12:12 22:00.0 0222 20 141 02:15.1 788 142
9/30/10 12:12 23:00.0 0220 20 142 02:16.3 775 138
9/30/10 12:12 24:00.0 0221 20 143 02:15.7 781 140
9/30/10 12:12 25:00.0 0225 20 144 02:13.3 808 148
Cool Down
9/30/10 12:19 05:00.0 0907 12 118 02:45.3 566 077
Split or Work Interval Results
9/30/10 12:19 01:00.0 0178 12 121 02:48.5 551 073
9/30/10 12:19 02:00.0 0183 12 119 02:43.9 573 079
9/30/10 12:19 03:00.0 0184 12 116 02:43.0 577 081
9/30/10 12:19 04:00.0 0182 12 117 02:44.8 568 078
9/30/10 12:19 05:00.0 0180 12 121 02:46.6 560 076
Bob S.
Full results spread sheet:
Date Ended @ Time Meters SPM HR /500m Cal/hr Watts
Warm Up
9/30/10 11:44 05:00.0 1051 17 113 02:22.7 714 120
Split or Work Interval Results
9/30/10 11:44 01:00.0 0186 12 088 02:41.2 587 083
9/30/10 11:44 02:00.0 0198 15 102 02:31.5 646 101
9/30/10 11:44 03:00.0 0210 18 111 02:22.8 713 120
9/30/10 11:44 04:00.0 0222 20 132 02:15.1 788 142
9/30/10 11:44 05:00.0 0235 24 135 02:07.6 878 168
25' Steady State
9/30/10 12:12 25:00.0 5451 20 134 02:17.5 762 134
Split or Work Interval Results
9/30/10 12:12 01:00.0 0214 20 107 02:20.1 737 127
9/30/10 12:12 02:00.0 0215 20 116 02:19.5 743 129
9/30/10 12:12 03:00.0 0215 20 133 02:19.5 743 129
9/30/10 12:12 04:00.0 0215 20 131 02:19.5 743 129
9/30/10 12:12 05:00.0 0217 20 131 02:18.2 755 132
9/30/10 12:12 06:00.0 0216 20 133 02:18.8 749 131
9/30/10 12:12 07:00.0 0217 20 135 02:18.2 755 132
9/30/10 12:12 08:00.0 0216 20 135 02:18.8 749 131
9/30/10 12:12 09:00.0 0216 20 133 02:18.8 749 131
9/30/10 12:12 10:00.0 0216 20 135 02:18.8 749 131
9/30/10 12:12 11:00.0 0218 20 135 02:17.6 762 134
9/30/10 12:12 12:00.0 0217 20 135 02:18.2 755 132
9/30/10 12:12 13:00.0 0218 20 135 02:17.6 762 134
9/30/10 12:12 14:00.0 0217 20 136 02:18.2 755 132
9/30/10 12:12 15:00.0 0218 20 136 02:17.6 762 134
9/30/10 12:12 16:00.0 0219 20 136 02:16.9 768 136
9/30/10 12:12 17:00.0 0219 20 138 02:16.9 768 136
9/30/10 12:12 18:00.0 0220 20 136 02:16.3 775 138
9/30/10 12:12 19:00.0 0219 20 139 02:16.9 768 136
9/30/10 12:12 20:00.0 0220 20 142 02:16.3 775 138
9/30/10 12:12 21:00.0 0222 20 141 02:15.1 788 142
9/30/10 12:12 22:00.0 0222 20 141 02:15.1 788 142
9/30/10 12:12 23:00.0 0220 20 142 02:16.3 775 138
9/30/10 12:12 24:00.0 0221 20 143 02:15.7 781 140
9/30/10 12:12 25:00.0 0225 20 144 02:13.3 808 148
Cool Down
9/30/10 12:19 05:00.0 0907 12 118 02:45.3 566 077
Split or Work Interval Results
9/30/10 12:19 01:00.0 0178 12 121 02:48.5 551 073
9/30/10 12:19 02:00.0 0183 12 119 02:43.9 573 079
9/30/10 12:19 03:00.0 0184 12 116 02:43.0 577 081
9/30/10 12:19 04:00.0 0182 12 117 02:44.8 568 078
9/30/10 12:19 05:00.0 0180 12 121 02:46.6 560 076
Bob S.
86yoM, 179cm, 76+/-3 kg. 10 current (2010/09/28) erg WRs. Several previous erg WRs.
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- 6k Poster
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- Joined: November 18th, 2008, 11:21 pm
Re: What Training Have You Done Today?
15,000 meters SS
20/21 spm
59:29.3
20/21 spm
59:29.3
PBs: 2k 6:09.0 (2020), 6k 19:38.9 (2020), 10k 33:55.5 (2019), 60' 17,014m (2018), HM 1:13:27.5 (2019)
Old PBs: LP 1:09.9 (~2010), 100m 16.1 (~2010), 500m 1:26.7 (~2010), 1k 3:07.0 (~2010)
Old PBs: LP 1:09.9 (~2010), 100m 16.1 (~2010), 500m 1:26.7 (~2010), 1k 3:07.0 (~2010)
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- Paddler
- Posts: 25
- Joined: September 21st, 2010, 10:03 am
- Location: South Bend, IN
Re: What Training Have You Done Today?
Did a 20' run. A little over 5k done, and that put me over my first 50k since I started rowing 12 days ago 

Jason Woodford

