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.
User avatar
max_ratcliffe
10k Poster
Posts: 1965
Joined: May 2nd, 2019, 11:01 pm

Re: What Training Have You Done Today?

Post by max_ratcliffe » July 3rd, 2022, 4:36 am

aussie nick wrote:
July 3rd, 2022, 1:55 am
incomplete 10kr20 today.

started feeling a very light shooting pain down my right groin as I was driving my legs and decided it was better to HD than continue and risk injury. I warmed down with a very slow 5 mins after and there wasn't any pain. Niggles come and go all the time...particularly as the years advance, but the groin feels like an area to be especially careful of.

Time Meters Pace Watts Cal/Hr S/M
29:13.4 7,285m 2:00.3 201 991 20
Well done. Shooting pain is always a red flag although hopefully it'll not recur.

I almost always used to push through and end up hurting myself worse. "If Buck Shelford could play on, why am I bottling out?"
51 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24

User avatar
max_ratcliffe
10k Poster
Posts: 1965
Joined: May 2nd, 2019, 11:01 pm

Re: What Training Have You Done Today?

Post by max_ratcliffe » July 3rd, 2022, 4:42 am

Dangerscouse wrote:
July 3rd, 2022, 3:52 am
<>

Yesterday's 10k took an inevitable toll on me, so this was more of an effort than it should have been.

Four months since Covid, and I feel like my recovery has slightly plateaued
HR is still very good, but the time scales on the recovery must be driving you nuts.
51 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24

User avatar
max_ratcliffe
10k Poster
Posts: 1965
Joined: May 2nd, 2019, 11:01 pm

Re: What Training Have You Done Today?

Post by max_ratcliffe » July 3rd, 2022, 4:50 am

Dutch wrote:
July 2nd, 2022, 7:03 am
max_ratcliffe wrote:
July 2nd, 2022, 6:26 am
My back's been sore (ridiculous self-inflicted injury) so I decided to decrease weight and increase volume in today's gym session.

Instead of 5 sets of 5 for Deadlifts and front squats, I did 5 sets of 10 at about 60% instead of about 80%.

Interesting session... I've had to spend the rest of the day eating. :roll:
You probably did about 25% more volume of weight and shocked the body. Your are in supposed body building rep range with 10s as well.
Dangerscouse wrote:
July 2nd, 2022, 7:26 am


Hhhmmm. I've always preferred to do 3 x 10-12 reps, maybe I should try doing 5 x 5
Usually I do get very hungry/greedy after high volume. 5x5 seems to work quite well for me but the downside is that you spend a long time resting. I am trying to be disciplined with the rest intervals as I always used to cut them too short and get tired enough but plateau very quickly.
51 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24

Dangerscouse
Marathon Poster
Posts: 7424
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » July 3rd, 2022, 7:21 am

max_ratcliffe wrote:
July 3rd, 2022, 4:42 am
HR is still very good, but the time scales on the recovery must be driving you nuts.
It really is. I preferred it when I was struggling more, as now I feel like I'm in a hinterland, and it affects my daily life so I'm reluctant to push on and ignore it as the crash is even more significant.

I can only describe it as driving with the handbrake on. I'm not struggling on the usual data points, but it just feels harder in a subtle way. My concern is that this will ingrain a fear of pushing harder that will be hard to break down when I do eventually get past it.

So many mind games going on atm.
48 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Dutch
5k Poster
Posts: 508
Joined: March 21st, 2021, 8:19 am

Re: What Training Have You Done Today?

Post by Dutch » July 3rd, 2022, 11:37 am

Dangerscouse wrote:
July 2nd, 2022, 4:46 am
Image

This was an ego dictated session. I intended on it being slower, at r20ish, then it was supposed to be slower at r26, but I'm getting frustrated with not feeling 100% for the past four months.

I have realised that one pair of my Metcons aren't great for wearing for a strapless row, at a faster pace, as the lip isn't as big as my other older pair, and my feet occasionally kept coming out of the stirrups. I must remember this for next time.

As usual my fitness isn't the issue, it's how I feel in 24-48 hours.
Have you thought of mixing up the rows danger? Maybe a long one say 15 to 18k steady and then a short one two days, say a 2k after a good a good warm up. Then two days later the long one etc. Even if you did this for 8 weeks it might help with the recovery in the body by not doing too many longer rows and thus not taxing your system as much.
Age 52, 186cm 82kg

Dangerscouse
Marathon Poster
Posts: 7424
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » July 3rd, 2022, 2:53 pm

Dutch wrote:
July 3rd, 2022, 11:37 am
Have you thought of mixing up the rows danger? Maybe a long one say 15 to 18k steady and then a short one two days, say a 2k after a good a good warm up. Then two days later the long one etc. Even if you did this for 8 weeks it might help with the recovery in the body by not doing too many longer rows and thus not taxing your system as much.
Thanks for the suggestion, but I've tried all sorts of things, and my recovery is unpredictable so there's no way of knowing if I'll be good, bad or indifferent from any given session.

I didn't exceed 75% HR today, and drifted a bit due to the heat, so it shouldn't be draining at all, but it probably will be. I've already cut back the volume to circa 65% of my usual so I can't take out any more, as I find rowing helps my mental health too.
48 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Dangerscouse
Marathon Poster
Posts: 7424
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » July 4th, 2022, 3:30 am

Image

HR was circa 10bpm higher than average so it was always destined to be a bad day
48 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Dutch
5k Poster
Posts: 508
Joined: March 21st, 2021, 8:19 am

Re: What Training Have You Done Today?

Post by Dutch » July 4th, 2022, 4:31 am

Dangerscouse wrote:
July 4th, 2022, 3:30 am
Image

HR was circa 10bpm higher than average so it was always destined to be a bad day
Is the hr higher do you think because you are still not recovered from your last row? Average time is down a bit for you as well.
Age 52, 186cm 82kg

nick rockliff
10k Poster
Posts: 1441
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » July 4th, 2022, 12:49 pm

First session of July, joined a 30min session on Rowpro. It gave me 30 splits again so just the top line.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,634m 1:57.8 214 1035 22 134

Jumping in the car and heading to the South of France on Friday so will be a short training month.
65 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 16089 HM 79.16.6

Dangerscouse
Marathon Poster
Posts: 7424
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » July 4th, 2022, 3:30 pm

Dutch wrote:
July 4th, 2022, 4:31 am
Is the hr higher do you think because you are still not recovered from your last row? Average time is down a bit for you as well.
To give you an example of the randomness, I did my usual 60 minute hot dynamic Pilates class tonight, which is really tough even when I'm in the best of shape, as it's circa 30c with very few rest periods, and she really doesn't let up. Exactly why I've been going for years.

Tonight, it probably felt the most manageable it's felt for weeks, despite it being a theoretically harder class for the past few weeks. I should have really struggled if this morning was anything to go by. Figure that out!!
48 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Dutch
5k Poster
Posts: 508
Joined: March 21st, 2021, 8:19 am

Re: What Training Have You Done Today?

Post by Dutch » July 4th, 2022, 4:30 pm

Dangerscouse wrote:
July 4th, 2022, 3:30 pm
Dutch wrote:
July 4th, 2022, 4:31 am
Is the hr higher do you think because you are still not recovered from your last row? Average time is down a bit for you as well.
To give you an example of the randomness, I did my usual 60 minute hot dynamic Pilates class tonight, which is really tough even when I'm in the best of shape, as it's circa 30c with very few rest periods, and she really doesn't let up. Exactly why I've been going for years.

Tonight, it probably felt the most manageable it's felt for weeks, despite it being a theoretically harder class for the past few weeks. I should have really struggled if this morning was anything to go by. Figure that out!!
Well, its not all bad, at least your having good results at something. The rest just needs to catch up :)
Age 52, 186cm 82kg

Titi
Paddler
Posts: 12
Joined: May 30th, 2022, 4:01 am

Re: What Training Have You Done Today?

Post by Titi » July 4th, 2022, 10:13 pm

KeithT wrote:
February 23rd, 2022, 10:14 am
Dangerscouse wrote:
February 23rd, 2022, 7:56 am
Image

I was running out of time to do the CTC so I had to give it a go this morning. I didn't feel mentally or physically 100% so I'm happy with how it turned out, although I was thoroughly regretting it halfway through the last rep.

I did a fairly hard 4k warm up, something that I never really do, so I'm not sure if it was a benefit or a hindrance.
That's a solid score Stu. The workout doesn't really fit into my training plan but may try it Saturday. The warm-up....I am now way better about warm-ups and I think they do help, especially for my shorter intervals but I still at times feel like I am possibly using too much energy. I also have been wondering about cool-down rows. I have been doing them for some time now when I do intervals and often I do a longish cooldown (up to 5K) to just get some meters in but then wonder if it even makes sense to do that.
Hey,I have been thinking about the warm-up and cool-down rowing,I never getting a chance to try,so is it that important?couse I dont have much time on rowing.

Erik A
6k Poster
Posts: 622
Joined: December 13th, 2017, 10:58 pm

Re: What Training Have You Done Today?

Post by Erik A » July 5th, 2022, 12:22 am

prior to having my own erg i used to go to the gym to use theirs. my typical gym session would be
30 min warm up on the stationary bike
40 to 60 min on the erg
30 min warm down on the stationary bike
weight circuit for 15-30 mins.

now i have my own erg at home my sessions are as follows.
get on the erg and do a session currently between 2 and 5k. as im typicly not pushing hard as on every session i just get into it
get off and have a shower after i cool down.

as i get back into better erg shape i will increase distances/times etc
Erik
59 yo from New Zealand
6'4 and 127kg

aussie nick
6k Poster
Posts: 750
Joined: June 21st, 2021, 7:12 pm

Re: What Training Have You Done Today?

Post by aussie nick » July 5th, 2022, 12:25 am

sometimes I'm 'feeling it' on the steady states, I get into a rhythm, the time just flies by and I'm happy to do an hour or more....and other times it all feels hard and disjointed and my mind never gets into the zone.

today was the latter. Only 4 hours sleep last night, both groins feeling tight, lower back also felt a little compressed and I was generally sore after weights yesterday. Happy to at least get a little seat time and I'll take a rest day tomorrow.

Time Meters Pace Watts Cal/Hr S/M
40:02.8 9,287m 2:09.3 162 856 17
M/50/6ft/89kg
took up rowing during pandemic
1k 3.09.3
2k 6.42.6
5k 18.08.5
30min 8008m

aussie nick
6k Poster
Posts: 750
Joined: June 21st, 2021, 7:12 pm

Re: What Training Have You Done Today?

Post by aussie nick » July 5th, 2022, 12:29 am

Titi wrote:
July 4th, 2022, 10:13 pm
KeithT wrote:
February 23rd, 2022, 10:14 am
Dangerscouse wrote:
February 23rd, 2022, 7:56 am
Image

I was running out of time to do the CTC so I had to give it a go this morning. I didn't feel mentally or physically 100% so I'm happy with how it turned out, although I was thoroughly regretting it halfway through the last rep.

I did a fairly hard 4k warm up, something that I never really do, so I'm not sure if it was a benefit or a hindrance.
That's a solid score Stu. The workout doesn't really fit into my training plan but may try it Saturday. The warm-up....I am now way better about warm-ups and I think they do help, especially for my shorter intervals but I still at times feel like I am possibly using too much energy. I also have been wondering about cool-down rows. I have been doing them for some time now when I do intervals and often I do a longish cooldown (up to 5K) to just get some meters in but then wonder if it even makes sense to do that.
Hey,I have been thinking about the warm-up and cool-down rowing,I never getting a chance to try,so is it that important?couse I dont have much time on rowing.
for steady state, I just get on the machine and start rowing.

for UT1 and hard distance pieces that aren't max efforts, I do an easy 2.5k with 5 hard strokes every 500m. then 2-3 mins rest then go

for intervals and time trials I do easy 2k with 5 hard strokes every 500m, rest 2-3 min, easy 1k with 5 hard strokes at 330 and 660m, then rest 2-3 mins then go
M/50/6ft/89kg
took up rowing during pandemic
1k 3.09.3
2k 6.42.6
5k 18.08.5
30min 8008m

Post Reply