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.
Dangerscouse
Marathon Poster
Posts: 10036
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 21st, 2024, 3:34 am

4 x 1500m 4r

21:22.2 6,000m 1:46.8 287 1287 28 155
5:23.3 1,500m 1:47.7 280 1262 28 149
5:23.3 1,500m 1:47.7 280 1262 28 153
5:23.3 1,500m 1:47.7 280 1262 28 155
5:12.3 1,500m 1:44.1 310 1367 29 166
r1,576m

After two broken night's sleep due to our dog waking me up, this was almost not started. It should have been five but four was enough
50 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

nick rockliff
Half Marathon Poster
Posts: 2199
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » May 21st, 2024, 3:54 am

Jbrown1215 wrote:
May 20th, 2024, 7:47 pm
I've been a bit quiet here lately; life has been busy (in all good ways). Nice to see everyone continuing the steady work as we near summer; it will pay dividends the next indoor rowing season!

I'd incorporated more frequent low-rate, power-focused sessions into my training over the last couple months, and felt it was time to assess the impact. No better way to do that than via a 30r20:

Time Meters Pace Watts Cal/Hr S/M HR
30:00.0 8,559m 1:45.1 301 1336 20 170
...
5:00.0 1,427m 1:45.1 301 1337 20 157
10:00.0 1,425m 1:45.2 300 1332 20 165
15:00.0 1,425m 1:45.2 300 1332 20 171
20:00.0 1,427m 1:45.1 301 1337 20 174
25:00.0 1,425m 1:45.2 300 1332 20 176
30:00.0 1,430m 1:44.8 303 1343 20 180

Went better than I anticipated, and gives me a new goal of a sub-1:45 average...
Nice 30r20, always a tough session. My target was always sub 1.45. I got 1.44.9 and unfortunately didn't get chance to go again.
67 6' 4" 108kg
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

deadlifting265
2k Poster
Posts: 465
Joined: January 27th, 2022, 8:40 pm

Re: What Training Have You Done Today?

Post by deadlifting265 » May 21st, 2024, 6:28 am

Jbrown1215 wrote:
May 20th, 2024, 7:47 pm
I've been a bit quiet here lately; life has been busy (in all good ways). Nice to see everyone continuing the steady work as we near summer; it will pay dividends the next indoor rowing season!

I'd incorporated more frequent low-rate, power-focused sessions into my training over the last couple months, and felt it was time to assess the impact. No better way to do that than via a 30r20:

Time Meters Pace Watts Cal/Hr S/M HR
30:00.0 8,559m 1:45.1 301 1336 20 170
...
5:00.0 1,427m 1:45.1 301 1337 20 157
10:00.0 1,425m 1:45.2 300 1332 20 165
15:00.0 1,425m 1:45.2 300 1332 20 171
20:00.0 1,427m 1:45.1 301 1337 20 174
25:00.0 1,425m 1:45.2 300 1332 20 176
30:00.0 1,430m 1:44.8 303 1343 20 180

Went better than I anticipated, and gives me a new goal of a sub-1:45 average...


Very impressive!

deadlifting265
2k Poster
Posts: 465
Joined: January 27th, 2022, 8:40 pm

Re: What Training Have You Done Today?

Post by deadlifting265 » May 21st, 2024, 6:30 am

Sakly wrote:
May 20th, 2024, 11:15 pm
deadlifting265 wrote:
May 20th, 2024, 2:58 pm
19/5/24(Sun)

JUST ROW MANCHESTER

...
Ended up fourth overall which I'm pleased with as I hit my target on the 12mins and the overall metres.
Congrats! Nice result 😎
Thanks Sakly, only lost third place on the last 1min.

That's due to the stroke rate, something I'll be working hard on ready for the Brits in Dec.

deadlifting265
2k Poster
Posts: 465
Joined: January 27th, 2022, 8:40 pm

Re: What Training Have You Done Today?

Post by deadlifting265 » May 21st, 2024, 6:33 am

Dangerscouse wrote:
May 21st, 2024, 3:34 am
4 x 1500m 4r

21:22.2 6,000m 1:46.8 287 1287 28 155
5:23.3 1,500m 1:47.7 280 1262 28 149
5:23.3 1,500m 1:47.7 280 1262 28 153
5:23.3 1,500m 1:47.7 280 1262 28 155
5:12.3 1,500m 1:44.1 310 1367 29 166
r1,576m

After two broken night's sleep due to our dog waking me up, this was almost not started. It should have been five but four was enough
What's your best on this Stu?

Dangerscouse
Marathon Poster
Posts: 10036
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 21st, 2024, 8:04 am

deadlifting265 wrote:
May 21st, 2024, 6:33 am
Dangerscouse wrote:
May 21st, 2024, 3:34 am
4 x 1500m 4r

21:22.2 6,000m 1:46.8 287 1287 28 155
5:23.3 1,500m 1:47.7 280 1262 28 149
5:23.3 1,500m 1:47.7 280 1262 28 153
5:23.3 1,500m 1:47.7 280 1262 28 155
5:12.3 1,500m 1:44.1 310 1367 29 166
r1,576m

After two broken night's sleep due to our dog waking me up, this was almost not started. It should have been five but four was enough
What's your best on this Stu?
I've been really poor at consistently committing to the Pete Plan, but it's an average of 1:45.9
50 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

bassongirl
500m Poster
Posts: 59
Joined: April 23rd, 2023, 4:41 pm

Re: What Training Have You Done Today?

Post by bassongirl » May 21st, 2024, 1:02 pm

Did the CTC today. I didn't know how to pace the piece and ended up averaging at my 2k PB. Is this okay or should I give it another try?

Time Meters Pace Watts Cal/Hr S/M
14:00.0 3,202m 2:11.1 155 833 25 173
1:00.0 239m 2:05.5 177 909 27 162
r: 1:00 18m
8:00.0 1,795m 2:13.7 146 803 25 172
r: 1:00 17m
1:00.0 239m 2:05.5 177 909 28 171
r: 1:00 16m
4:00.0 929m 2:09.1 162 858 27 180
r: 1:00 21m
r72m
36yo, FHWT, 1,75m, First erg March 2023
@juliaf_rowing

Dangerscouse
Marathon Poster
Posts: 10036
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 21st, 2024, 2:50 pm

bassongirl wrote:
May 21st, 2024, 1:02 pm
Did the CTC today. I didn't know how to pace the piece and ended up averaging at my 2k PB. Is this okay or should I give it another try?

Time Meters Pace Watts Cal/Hr S/M
14:00.0 3,202m 2:11.1 155 833 25 173
1:00.0 239m 2:05.5 177 909 27 162
r: 1:00 18m
8:00.0 1,795m 2:13.7 146 803 25 172
r: 1:00 17m
1:00.0 239m 2:05.5 177 909 28 171
r: 1:00 16m
4:00.0 929m 2:09.1 162 858 27 180
r: 1:00 21m
r72m
From what I have seen, it looks like this is faster than 2k PB for some, but not others. I'd be really satisfied with a 2k PB pace, assuming that you felt like you gave it your all?
50 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

contdrift86
2k Poster
Posts: 257
Joined: August 30th, 2023, 10:01 pm

Re: What Training Have You Done Today?

Post by contdrift86 » May 21st, 2024, 10:26 pm

First session in 2 weeks due to travelling for work, then covid, then more travel then the rest of the family having covid. Fun times...

HR was up, RPE was down. Felt 4-5/10 overall but cardiac drift was up.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
55:00.0	12,946m	2:07.4	169	881	18	158
5:00.0	1,167m	2:08.5	165	867	19	140
r: 1:30	20m						
45:00.0	10,613m	2:07.2	170	885	19	170
r: 1:30	21m						
5:00.0	1,166m	2:08.6	164	865	19	165
37 6’1 HW Male
100m - 00:16.7 - Oct-23
500m - 01:32.7 - Jan-24
1km - 03:21.1 - Mar-24
2km - 06:49.8 - Apr-24
5km - 18:20.4 - Feb-24
10km - 37:58.8 - Nov-23
HM - 1: 26:57.5 - Nov-23
30R20 - 7670 - Nov-23
60 mins - 15038 - Feb-24

Sakly
Half Marathon Poster
Posts: 2850
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » May 22nd, 2024, 12:22 am

contdrift86 wrote:
May 21st, 2024, 10:26 pm
First session in 2 weeks due to travelling for work, then covid, then more travel then the rest of the family having covid. Fun times...

HR was up, RPE was down. Felt 4-5/10 overall but cardiac drift was up.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
55:00.0	12,946m	2:07.4	169	881	18	158
5:00.0	1,167m	2:08.5	165	867	19	140
r: 1:30	20m						
45:00.0	10,613m	2:07.2	170	885	19	170
r: 1:30	21m						
5:00.0	1,166m	2:08.6	164	865	19	165
Oh bad :roll:
Hope, you all get well back to normal soon.
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 355m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:16.1
500m: 1:27.1
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:15.3
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log

contdrift86
2k Poster
Posts: 257
Joined: August 30th, 2023, 10:01 pm

Re: What Training Have You Done Today?

Post by contdrift86 » May 22nd, 2024, 1:04 am

Sakly wrote:
May 22nd, 2024, 12:22 am
Oh bad :roll:
Hope, you all get well back to normal soon.
Cheers, the wife and I are through the worst of it. It's hit the littlest kid hard, his whole face is swollen as he just wears any cold/flu thing in his sinus. It's a doozy this year, I've had it a few times before and had one blocked nostril or it's been a 12 hour thing, positive the night before and feeling terrible, then negative in the morning and feeling fine.

Just sucks, but oh well.
37 6’1 HW Male
100m - 00:16.7 - Oct-23
500m - 01:32.7 - Jan-24
1km - 03:21.1 - Mar-24
2km - 06:49.8 - Apr-24
5km - 18:20.4 - Feb-24
10km - 37:58.8 - Nov-23
HM - 1: 26:57.5 - Nov-23
30R20 - 7670 - Nov-23
60 mins - 15038 - Feb-24

Sakly
Half Marathon Poster
Posts: 2850
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » May 22nd, 2024, 3:05 am

contdrift86 wrote:
May 22nd, 2024, 1:04 am
Sakly wrote:
May 22nd, 2024, 12:22 am
Oh bad :roll:
Hope, you all get well back to normal soon.
Cheers, the wife and I are through the worst of it. It's hit the littlest kid hard, his whole face is swollen as he just wears any cold/flu thing in his sinus. It's a doozy this year, I've had it a few times before and had one blocked nostril or it's been a 12 hour thing, positive the night before and feeling terrible, then negative in the morning and feeling fine.

Just sucks, but oh well.
Strange thing how different bodies react.
Had it two times, first one really long time - 11 days positive tests, second time few days positive tests, but felt way better during the time. Only two days sore throat and not feeling bad overall compared to the first time.
All the best for your little ✊🏻✊🏻
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 355m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:16.1
500m: 1:27.1
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:15.3
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log

Dangerscouse
Marathon Poster
Posts: 10036
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 22nd, 2024, 3:33 am

contdrift86 wrote:
May 22nd, 2024, 1:04 am
Sakly wrote:
May 22nd, 2024, 12:22 am
Oh bad :roll:
Hope, you all get well back to normal soon.
Cheers, the wife and I are through the worst of it. It's hit the littlest kid hard, his whole face is swollen as he just wears any cold/flu thing in his sinus. It's a doozy this year, I've had it a few times before and had one blocked nostril or it's been a 12 hour thing, positive the night before and feeling terrible, then negative in the morning and feeling fine.

Just sucks, but oh well.
That sounds bad. Hopefully you'll all be OK soon enough
50 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

Kerry1960
2k Poster
Posts: 448
Joined: February 8th, 2023, 7:15 am

Re: What Training Have You Done Today?

Post by Kerry1960 » May 22nd, 2024, 9:34 am

Came back from a weeks holiday to Spain on Friday with a heavy cold. Air con always seems to give me a cold.

Erging was rubbish Sat/Sun/Mon -was going too fast and wheezing resulting in HD.

Dialled it back yesterday and did 5k @ 2:10 at r20 .

Today similar but r24 for the last K. No wheezing today thank goodness. Hopefully on the way back. A definite "win" today.

Time Meters Pace Watts Cal/Hr S/M
21:21.9 5,000m 2:08.1 166 871 20
4:19.9 1,000m 2:09.9 159 848 20
4:19.9 2,000m 2:09.9 159 848 19
4:20.0 3,000m 2:10.0 159 848 20
4:19.9 4,000m 2:09.9 159 848 20
4:02.2 5,000m 2:01.1 197 978 24
M64 6ft 2, 1.90m,14st 4lbs (200), 90 kg, NW England
First erg Jan 2023
PBs 500m 1:34.4, 1k 3:30.9, 2k 7:32.3
5k 20:09, 6k 24:30, 30m 7310m, 30r20 7133m

JPFlores
Paddler
Posts: 16
Joined: June 16th, 2010, 4:00 pm
Location: Virginia

Re: What Training Have You Done Today?

Post by JPFlores » May 22nd, 2024, 10:20 am

4x1500, 3’rest today. Was dreading this one a bit to be honest. Did 3x2k a couple weeks ago and really struggled. Happy with how it turned out…my goal pace was 1:53. Was able to lock in and find a good rhythm. An excellent way to start a Wednesday. :D

22:29.4 6,000m 1:52.4 246 1147 23 166
5:38.3 1,500m 1:52.7 244 1140 23 151
5:38.3 1,500m 1:52.7 244 1140 23 162
5:37.9 1,500m 1:52.6 245 1143 23 172
5:34.8 1,500m 1:51.6 252 1166 23 180

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