Easy Interval Method (Verheul / Lok) into Rowing/Erging?

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.
jcross485
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Posts: 914
Joined: February 27th, 2022, 10:04 am

Re: Easy Interval Method (Verheul / Lok) into Rowing/Erging?

Post by jcross485 » June 13th, 2023, 1:48 pm

6/13/2023

Today was a solid day - run, lift, run. I was able to get over to the outdoor park close to where we are staying and knock out a little upper bodyweight session. My legs felt great on the run too but felt a bit heavy and "ploddy" on the run back. Weather is beautiful, albeit cooler and much, much more humid than at home (dew point here is 56 as opposed to low 40's right now at home).

General Stats:

Run to -
2.00 km
3m elevation gain/loss
10:28
5:14/km
130 HR average

Strength -
50:00
Every 2:30 - 1 round of 5 pullups, 10 pushups, 10 band "dislocations"; 20 rounds total
Total Volume - 100 pullups, 200 pushups, 200 "dislocations"

Run from -
2.00 km
3m elevation gain/loss
10:02
5:01/km
141 HR average
M, '85; 5'10" (1.78m), 185lbs (84kg)

jcross485
6k Poster
Posts: 914
Joined: February 27th, 2022, 10:04 am

Re: Easy Interval Method (Verheul / Lok) into Rowing/Erging?

Post by jcross485 » June 15th, 2023, 9:57 am

6/14/2023

Easy Interval Method style run; decided to push intensity just a tad as I have gotten some run legs back under me. 2k warm up, 6 x 1k (1k float between), 2k cool down. Overall, very pleased with how the session went; I felt strong and controlled during the 1k intervals and heart rate came back down and stayed in a good place during the floats. I felt much better after this session than the 15k session a few days ago; legs felt better and waking up on Thursday I feel good. I think there is something to running variable intensities/paces while still keeping things fairly aerobic overall.

With that said, we are traveling back home today and I do miss time on the erg. It's been nice to run the last few days, especially along the ocean, but I think the erg is a better method for building cardiovascular capacity for me. I am going to likely get a short strength session in later once we are back home, spend a few days on the erg as it will have been a week as of tomorrow, and then start a formal program on the erg. I haven't quite decided if I want to pursue something 2k wise or something more endurance wise (half - full marathon); leaning towards the latter, but will take the 4ish hour car ride home to really ponder and decide. Regardless of which way I end up going, I am committed to including dedicated strength work (either 2-3 dedicated strength sessions per week or 5-6 "mini" sessions pre/post-erg) and one "brick" session per week (row into run) just to keep the run legs there.

General Stats (run):
15.00km
5m elevation gain/loss
1:17:06
5:08/km (5:28 avg warm up, float, cool down / 4:40 avg interval)
150 HR average
M, '85; 5'10" (1.78m), 185lbs (84kg)

dabatey
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Posts: 485
Joined: September 9th, 2021, 12:27 pm

Re: Easy Interval Method (Verheul / Lok) into Rowing/Erging?

Post by dabatey » June 15th, 2023, 10:55 am

jcross485 wrote:
June 12th, 2023, 9:15 am
jamesg wrote:
June 12th, 2023, 2:50 am
Are you aware of the C2 Logbook service? Through Ergdata you can log all your work there automatically, with no need to do it all by hand here.
I am; I've got a logbook through C2 but have been using ErgZone to program and track all sessions as it was the first app I came across. I have it set to private but can certainly open it up. I started posting here through to see what, if any, experience people had with a running training methodology as it relates to rowing, then morphed a bit to posting sessinos.
There is a 'What training have you done today' thread which helps prevent multiple individual training threads. A lot more folks will probably read that one too and comment on your training.
Age 52....Weight 61 Kg....
Row 26 Aug 21 to Mar 22. Cycle Mar 22 to Jun 24. Now mixing the 2.
2K 8.02.3 (23 Oct 21)...7.37.0(15 Mar 22)
5K 22.14 (2 Oct 21)
Resting HR 45 (was 48 in 2021)....Max HR (Seen) 182 [185 cycling]

jcross485
6k Poster
Posts: 914
Joined: February 27th, 2022, 10:04 am

Re: Easy Interval Method (Verheul / Lok) into Rowing/Erging?

Post by jcross485 » June 15th, 2023, 6:52 pm

dabatey wrote:
June 15th, 2023, 10:55 am
jcross485 wrote:
June 12th, 2023, 9:15 am
jamesg wrote:
June 12th, 2023, 2:50 am
Are you aware of the C2 Logbook service? Through Ergdata you can log all your work there automatically, with no need to do it all by hand here.
I am; I've got a logbook through C2 but have been using ErgZone to program and track all sessions as it was the first app I came across. I have it set to private but can certainly open it up. I started posting here through to see what, if any, experience people had with a running training methodology as it relates to rowing, then morphed a bit to posting sessinos.
There is a 'What training have you done today' thread which helps prevent multiple individual training threads. A lot more folks will probably read that one too and comment on your training.
Thanks! I'll definitely start posting things there instead, especially as I really look to ramp up into some more concrete programming focused on a goal or "event" on the erg.
M, '85; 5'10" (1.78m), 185lbs (84kg)

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