Thanks Rocky. It needs to be under 79 mins before I'm happy and under 77 mins before I'm really happy
What Training Have You Done Today?
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- Marathon Poster
- Posts: 10662
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: What Training Have You Done Today?
51 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
"You reap what you row"
Instagram: stuwenman
Re: What Training Have You Done Today?
Wow, that's a huge improvement and a huge volume for the day as well!jcross485 wrote: ↑November 9th, 2024, 5:34 pm11/8: Aerobic work. 60 mins on the treadmill, 15% incline, 3.0 mph, 10kg weight vest. This seems to keep my HR in about the same place as a bit faster pace and lower inclince (truly aerobic high Z1 to low Z2) but feels like it has a slightly more strength bias with the legs. I am not under the impression that weight vest walking will have a big carry over to the erg when I get back on it but I would rather do things with a strength bias if my HR is the same.
11/9 (am): Murph. It was time to do something stupid (in a good way) so went for it. PR by a bit over 3 mins; finished a full partitioned Murph in 44:51. 1 mile run; 20 rounds of 5 pull-ups, 10 push-ups, 15 squats; 1 mile run...all with a 10kg weight vest. Absolutely wrecked after, laid on the ground as soon as that last mile finished for a good 10 mins looking at the sky contemplating life choices but I do believe its good to go to that place ever so often.
FaceTimed with the boys afterwards and they gave me my agenda for when I get home tomorrow...they wanted to make sure I had time in the garage at some point but after being away 5 1/2 weeks, a workout can wait until they're at school on Monday...so tomorrow will be travel, a boys lunch of sushi and hibachi at a local place we can walk to, then Lego building in the afternoon.
11/9 (pm): Something stupid again knowing tomorrow I'll be off and eating. I actually felt pretty good once I had some food and water after the morning session so did another hard session (all with 10kg weight vest):
1km run
5 rounds - 5 pull-ups, 10 push-ups, 15 squats
1km run
5 rounds - 5 pull-ups, 10 push-ups, 15 squats
1km run
5 rounds - 5 pull-ups, 10 push-ups, 15 squats
1km run
5 rounds - 5 pull-ups, 10 push-ups, 15 squats
1km run
Finished this one feeling a lot more empty than I thought I would have at the beginning; caught up to me pretty quick by the end which I am sure was the morning effort. Going to spend the rest of the evening making sure I get a bit of food and a lot of hydration in before an early alarm for my flight home.
Enjoy your homecoming and lunch with your boys
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log
Re: What Training Have You Done Today?
Thank you very much! 3 mins didn't seem like a lot at the time but it's 5%, give or take, so it was a big effort. I used to love to go to those hard places that left me on the floor; not so much as I've gotten older but I know it's needed.Dangerscouse wrote: ↑November 9th, 2024, 5:44 pmThe perfect combination of punishment and reward. Well done Jonathan, three mins PB is a massive result. There's something about lying on the floor and wondering why you do what you do that really invigorates me.
Life is short, and you need to grasp opportunities when they present themselves as it's so unpredictable. Never take the things that matter for granted. It's almost a year since Andy passed away, and nine years since Jamie passed, so I'm very reflective at this time of year. Two good men who died far too young will do that to you I suppose.
I hear what you're saying with grasping opportunities and not taking things for granted. My father passed a bit over a year ago now and while we weren't the closest, I've found myself reflecting a lot more on our relationship (both good and bad) and thinking about what I want my relationship to be like with my boys as they continue to get older.
Thank you very much! Yes, a bigger improvement now that I can reflect a bit than it initially felt like and a huge volume day which I am already feeling now. Sleep was definitely poor last night; not sure if it was from the training or knowing I was getting up to go home, but poor nonetheless. After the volume from yesterday, I am thinking that today will be completely off with getting back on the erg on Monday morning.
M, '85; 5'10" (1.78m), 175lbs (79kg)
Re: What Training Have You Done Today?
Another low rate blindrowing HM to finish the week.
Code: Select all
Time Meters Pace Watts Cal/Hr S/M ❤️
1:25:23 21,097m 2:01.4 196 973 18 136
10:40.8 2,638m 2:01.4 195 972 18 132
10:37.5 5,276m 2:00.8 198 982 18 136
10:36.9 7,914m 2:00.7 199 984 18 137
10:40.7 10,552m 2:01.4 195 972 18 137
10:40.8 13,190m 2:01.4 195 972 18 137
10:46.3 15,828m 2:02.4 190 955 18 137
10:45.1 18,466m 2:02.2 191 958 18 137
10:34.7 21,097m 2:00.6 199 986 19 140
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log
Re: What Training Have You Done Today?
Thanks, but it's only half an hour, takes a completely different mindset for 80mins ime.Dangerscouse wrote: ↑November 9th, 2024, 5:32 pmThanks Alex, but that 30r20 with four weeks off is better, all things considered. I'm useless after one week off, nevermind four
34 6'2 89kg
1min 368 500m 1:26 2k 6:24 5k 17:27
1min 368 500m 1:26 2k 6:24 5k 17:27
Re: What Training Have You Done Today?
2:42.7 1,000m 1:21.3 650 2537 48
0:16.6 100m 1:23.0 612 2406 47
0:16.3 100m 1:21.5 647 2525 48
0:16.5 100m 1:22.5 623 2445 47
0:16.4 100m 1:22.0 635 2484 48
0:16.3 100m 1:21.5 647 2525 48
0:16.3 100m 1:21.5 647 2525 48
0:16.1 100m 1:20.5 671 2609 52
0:16.1 100m 1:20.5 671 2609 48
0:16.1 100m 1:20.5 671 2609 48
0:16.1 100m 1:20.5 671 2609 52
10x100/2:00 post gym. Wasn't really sure what to expect, took about six efforts to settle in. I need to revise my warm up, I knew I was selling myself short the first couple of reps.
I'll be taking a bottoms up approach the next few months, a 500m pb is some low hanging fruit with a sub 3:00 1k being a more ambitious, but realistic target. I was probably in shape for it earlier this year, without ever actually testing it.
0:16.6 100m 1:23.0 612 2406 47
0:16.3 100m 1:21.5 647 2525 48
0:16.5 100m 1:22.5 623 2445 47
0:16.4 100m 1:22.0 635 2484 48
0:16.3 100m 1:21.5 647 2525 48
0:16.3 100m 1:21.5 647 2525 48
0:16.1 100m 1:20.5 671 2609 52
0:16.1 100m 1:20.5 671 2609 48
0:16.1 100m 1:20.5 671 2609 48
0:16.1 100m 1:20.5 671 2609 52
10x100/2:00 post gym. Wasn't really sure what to expect, took about six efforts to settle in. I need to revise my warm up, I knew I was selling myself short the first couple of reps.
I'll be taking a bottoms up approach the next few months, a 500m pb is some low hanging fruit with a sub 3:00 1k being a more ambitious, but realistic target. I was probably in shape for it earlier this year, without ever actually testing it.
34 6'2 89kg
1min 368 500m 1:26 2k 6:24 5k 17:27
1min 368 500m 1:26 2k 6:24 5k 17:27
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- 500m Poster
- Posts: 63
- Joined: November 4th, 2024, 1:58 am
Re: What Training Have You Done Today?
Week 2, Day 1 of the Beginner Pete Plan
After a 500m warmup of 2:40 for strapless rowing, I managed a terrible 25:51 in 5500m at r20-21 average. This is a 2:21/500m split which is pretty slow. For context, my 5k with strong effort was ~23:00 at r26.
My pacing was very inconsistent, with some parts being 2:25-2:30/500m and others being 2:10/500m. I began getting bored at the 3000-3500m mark and began slacking off (think r18) to the point I had to make it up with a "sprint" and even then I had some gas left in the tank.
It was a bad training session but at least i managed to complete it, and that's what matters for now. Whew!
After a 500m warmup of 2:40 for strapless rowing, I managed a terrible 25:51 in 5500m at r20-21 average. This is a 2:21/500m split which is pretty slow. For context, my 5k with strong effort was ~23:00 at r26.
My pacing was very inconsistent, with some parts being 2:25-2:30/500m and others being 2:10/500m. I began getting bored at the 3000-3500m mark and began slacking off (think r18) to the point I had to make it up with a "sprint" and even then I had some gas left in the tank.
It was a bad training session but at least i managed to complete it, and that's what matters for now. Whew!
18M 175 cm 67kg
(Nov 2024 serious start) 2024 PBs: 6900m 30r20, 12*500m R1 2:04 r24 (last 1:59 r20), 7:58 2k
2025 PBs:
(Nov 2024 serious start) 2024 PBs: 6900m 30r20, 12*500m R1 2:04 r24 (last 1:59 r20), 7:58 2k
2025 PBs:
Re: What Training Have You Done Today?
That is a much stronger stroke than your 5k PB that fully explains the slower pace. BPP does not call for all out on these sessions, so shouldn't be all out, although in my experience "boredom" is not what you feel when you have been going hard! I too find rating drops as I tire and have to consciously pick it up, otherwise I keep pulling harder at a lower rating until my muscles slow me up and compromise my next day's rowing!PleaseLockIn wrote: ↑November 11th, 2024, 7:21 amWeek 2, Day 1 of the Beginner Pete Plan
After a 500m warmup of 2:40 for strapless rowing, I managed a terrible 25:51 in 5500m at r20-21 average. This is a 2:21/500m split which is pretty slow. For context, my 5k with strong effort was ~23:00 at r26.
56, lightweight in pace and by gravity. Currently training 3-4 times a week after a break to slowly regain the pitiful fitness I achieved a few years ago. Free Spirit, come join us http://www.freespiritsrowing.com/forum/
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- 500m Poster
- Posts: 63
- Joined: November 4th, 2024, 1:58 am
Re: What Training Have You Done Today?
My stroke is about 6.1 Watt-minutes, which is a watt-minute above my strong effort 5k (NOT max effort because I had stuff left in the tank, I did not have music on, and I did not have any coxwains/friends to cheer me on and keep me on track).iain wrote: ↑November 11th, 2024, 7:43 amThat is a much stronger stroke than your 5k PB that fully explains the slower pace. BPP does not call for all out on these sessions, so shouldn't be all out, although in my experience "boredom" is not what you feel when you have been going hard! I too find rating drops as I tire and have to consciously pick it up; otherwise, I keep pulling harder at a lower rating until my muscles slow me up and compromise my next day's rowing!PleaseLockIn wrote: ↑November 11th, 2024, 7:21 amWeek 2, Day 1 of the Beginner Pete Plan
After a 500m warmup of 2:40 for strapless rowing, I managed a terrible 25:51 in 5500m at r20-21 average. This is a 2:21/500m split which is pretty slow. For context, my 5k with strong effort was ~23:00 at r26.
In my case as I tire I unconsciously begin pulling at a higher rate to maintain the pace. While my cardio and muscles can definitely handle it, my mental discipline was trained a lot from these long sessions.
I wonder which split should I attempt to maintain for the longer sessions: 2:21 or 2:18? Sometimes I feel like my times for my size is not solid
The intervals will be tiring enough so I will attempt to maintain 2:09.x-2:10.x for Day 2.
18M 175 cm 67kg
(Nov 2024 serious start) 2024 PBs: 6900m 30r20, 12*500m R1 2:04 r24 (last 1:59 r20), 7:58 2k
2025 PBs:
(Nov 2024 serious start) 2024 PBs: 6900m 30r20, 12*500m R1 2:04 r24 (last 1:59 r20), 7:58 2k
2025 PBs:
Re: What Training Have You Done Today?
Steady 10k today a smidge under 1:59 at 20 s/m.
Bluetooth troubles again. I'm not adverse to pen and paper but the apps are very useful!
Bluetooth troubles again. I'm not adverse to pen and paper but the apps are very useful!
34 6'2 89kg
1min 368 500m 1:26 2k 6:24 5k 17:27
1min 368 500m 1:26 2k 6:24 5k 17:27
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- Half Marathon Poster
- Posts: 2369
- Joined: March 16th, 2006, 3:54 pm
- Location: UK
Re: What Training Have You Done Today?
What problems are you having?
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
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
Re: What Training Have You Done Today?
Some steady meters.
Gym session yesterday was really annoying, but this session felt fine again.
Gym session yesterday was really annoying, but this session felt fine again.
Code: Select all
Time Meters Pace Watts Cal/Hr S/M ❤️
2:00:00 29,206m 2:03.2 187 943 17 133
15:00.0 3,702m 2:01.5 195 970 18 135
30:00.0 3,675m 2:02.4 191 956 17 133
45:00.0 3,639m 2:03.6 185 936 17 132
1:00:00 3,656m 2:03.0 188 945 18 132
1:15:00 3,647m 2:03.3 186 941 18 132
1:30:00 3,647m 2:03.3 186 941 18 133
1:45:00 3,630m 2:03.9 184 932 17 135
2:00:00 3,610m 2:04.6 181 921 17 135
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log
Re: What Training Have You Done Today?
Since replacing my phone, which coincided with my PM5 needing a software update in the summer, the PM5 will often struggle to connect to my phone via Bluetooth. Sometimes, Ergzone will find my phone, connect, but then struggle to send the workout. My previous two workouts connected and sent straight away, no issues. No other apps requiring Bluetooth are connected.
I've followed Ergzone's troubleshooting suggestions.
34 6'2 89kg
1min 368 500m 1:26 2k 6:24 5k 17:27
1min 368 500m 1:26 2k 6:24 5k 17:27
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- Half Marathon Poster
- Posts: 2369
- Joined: March 16th, 2006, 3:54 pm
- Location: UK
Re: What Training Have You Done Today?
Never used Ergzone, I never have a problem with Ergdata. Do you leave Bluetooth turned on all the time on your phone or are you switching on and off?alex9026 wrote: ↑November 12th, 2024, 12:06 pmSince replacing my phone, which coincided with my PM5 needing a software update in the summer, the PM5 will often struggle to connect to my phone via Bluetooth. Sometimes, Ergzone will find my phone, connect, but then struggle to send the workout. My previous two workouts connected and sent straight away, no issues. No other apps requiring Bluetooth are connected.
I've followed Ergzone's troubleshooting suggestions.
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
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
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- Half Marathon Poster
- Posts: 2369
- Joined: March 16th, 2006, 3:54 pm
- Location: UK
Re: What Training Have You Done Today?
Did a 60 r25 this evening as a toe in the water for a future HM trial. Also as a taster for a soon to come 60 min British Record attempt.
Splits
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,311m 1:57.5 215 1041 24 144
5:00.0 1,271m 1:58.0 213 1032 24 126
10:00.0 1,272m 1:57.9 213 1034 24 132
15:00.0 1,272m 1:57.9 213 1034 25 137
20:00.0 1,272m 1:57.9 213 1034 25 139
25:00.0 1,272m 1:57.9 213 1034 25 144
30:00.0 1,273m 1:57.8 214 1036 25 145
35:00.0 1,273m 1:57.8 214 1036 25 148
40:00.0 1,272m 1:57.9 213 1034 25 149
45:00.0 1,273m 1:57.8 214 1036 25 149
50:00.0 1,274m 1:57.7 214 1038 25 151
55:00.0 1,274m 1:57.7 214 1038 25 151
1:00:00.0 1,313m 1:54.2 235 1107 25 157
The BR is 15346 so shouldn't be a problem. This session was very comfortable, will be looking for a similar pace for the HM.
Splits
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,311m 1:57.5 215 1041 24 144
5:00.0 1,271m 1:58.0 213 1032 24 126
10:00.0 1,272m 1:57.9 213 1034 24 132
15:00.0 1,272m 1:57.9 213 1034 25 137
20:00.0 1,272m 1:57.9 213 1034 25 139
25:00.0 1,272m 1:57.9 213 1034 25 144
30:00.0 1,273m 1:57.8 214 1036 25 145
35:00.0 1,273m 1:57.8 214 1036 25 148
40:00.0 1,272m 1:57.9 213 1034 25 149
45:00.0 1,273m 1:57.8 214 1036 25 149
50:00.0 1,274m 1:57.7 214 1038 25 151
55:00.0 1,274m 1:57.7 214 1038 25 151
1:00:00.0 1,313m 1:54.2 235 1107 25 157
The BR is 15346 so shouldn't be a problem. This session was very comfortable, will be looking for a similar pace for the HM.
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
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