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.
alex9026
2k Poster
Posts: 489
Joined: September 11th, 2022, 1:24 pm

Re: What Training Have You Done Today?

Post by alex9026 » December 29th, 2024, 11:51 am

1:00:00.0 15,633m 1:55.1 229 1089 21
30:00.0 7,759m. 1:55.9 224 1071 21
r: 2:00 22m
20:00.0. 5,200m 1:55.3 228 1084 21
r: 2:00 25m
10:00.0 2,676m. 1:52.1 248 1154 22

Few hundred metres shy of 60k this week for the first time since October. Not a single split under 2:00 so I'm happy with that over Christmas week, coupled with four night shifts. Still on board the 500m program, just changing things up a little during the "prep" phase, the more specific work starts week after next. I'm repeating two weeks following sickness.
34 6'2 89kg
1min 368 500m 1:26 2k 6:24 5k 17:27

Sakly
Half Marathon Poster
Posts: 3477
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » December 29th, 2024, 12:10 pm

alex9026 wrote:
December 29th, 2024, 11:47 am
Sakly wrote:
December 29th, 2024, 8:53 am
Had a more or less good warmup today in the gym, but during the third set of squats I slightly pulled something in my back. I was lacking stability already in the first two sets and it would have been the best decision to stop, but I didn't.
Been there, done that. Only ever happens when I feel like there is one more rep or set there, when there really isn't. Rest up well, back niggles/injuries are no joke, especially on an Erg.
Thx Alex. It was stupid, now I have to pay for it :lol:
I think it mainly relates to the bad sleep due to some underlying illness my body fights of currently. The slight soreness in my throat shows there is something going on, but I don't feel sick. Only a bit less powerful, not so much drive/motivation.
In such circumstances it would make sense to not strive for best performances...
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

Dangerscouse
Marathon Poster
Posts: 10660
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » December 29th, 2024, 12:14 pm

Sakly wrote:
December 29th, 2024, 12:10 pm
In such circumstances it would make sense to not strive for best performances...
We usually know what to do, or not to do, but acting on it is a different matter. Rest and recover, you've been very active for at least two or three months so maybe it's your body's way of making you be sensible.

I always find being sensible is even harder to keep in your thoughts when you're firing on all cylinders, like you are at the moment.
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

Sakly
Half Marathon Poster
Posts: 3477
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » December 29th, 2024, 12:50 pm

Dangerscouse wrote:
December 29th, 2024, 12:14 pm
Sakly wrote:
December 29th, 2024, 12:10 pm
In such circumstances it would make sense to not strive for best performances...
We usually know what to do, or not to do, but acting on it is a different matter. Rest and recover, you've been very active for at least two or three months so maybe it's your body's way of making you be sensible.

I always find being sensible is even harder to keep in your thoughts when you're firing on all cylinders, like you are at the moment.
Oh, you're so right, Stu :D
And probably also true, that my body is telling me to have some rest.
Luckily I didn't push through and stopped the set immediately, went on with the other exercises, which were pain-free, skipped the intervals we had in mind at the end. It was a decent session and after the bath I can feel it, but it's not that bad. Hope to get moving a bit tomorrow and see what happens.
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

jcross485
6k Poster
Posts: 813
Joined: February 27th, 2022, 10:04 am

Re: What Training Have You Done Today?

Post by jcross485 » December 29th, 2024, 2:55 pm

12/29 - 10k erg.

3k warm up, 8 x 500m (2:00 rest), 3k cool down.

Very pleased with this overall. Last 8 x 500m averaged 315w, best has been 322w; target was to go out around 315w or so and hold it relatively steady there such that I did the same work but at a lower RPE. A gradual negative split as is the norm but even after the 7th interval, it was only feeling comfortably hard and not as though they were truly VO2max type intervals. Put a bit more into the final interval but even that didn't leave me shelled...far from. Tomorrow will likely be upper end aerobic work or potentially come controlled threshold type intervals depending on how I am feeling. I have a couple of strength goals written out for the coming year; I'll have some programming laid out for those based on what I think it will take to get there and some prior experience years ago with more focused strength training and pursuits.

Time Meters Pace Watts Cal/Hr S/M
38:39.5 10,000m 1:55.9 224 1072 23

4:09.6 1,000m 2:04.8 180 919 19
4:09.6 1,000m 2:04.8 180 919 19
4:09.7 1,000m 2:04.8 180 918 19
r: 1:00 35m
1:43.5 500m 1:43.5 316 1386 29
r: 2:00 34m
1:43.5 500m 1:43.5 316 1386 29
r: 2:00 31m
1:43.4 500m 1:43.4 317 1389 29
r: 2:00 35m
1:43.3 500m 1:43.3 318 1392 30
r: 2:00 37m
1:43.3 500m 1:43.3 318 1392 30
r: 2:00 38m
1:43.1 500m 1:43.1 319 1399 30
r: 2:00 36m
1:43.0 500m 1:43.0 320 1402 30
r: 2:00 36m
1:41.5 500m 1:41.5 335 1451 30
r: 2:00 37m
4:08.9 1,000m 2:04.4 182 924 20
4:08.7 1,000m 2:04.3 182 926 20
4:08.4 1,000m 2:04.2 183 928 20
r319m
M, '85; 5'10" (1.78m), 175lbs (79kg)

PleaseLockIn
500m Poster
Posts: 63
Joined: November 4th, 2024, 1:58 am

Re: What Training Have You Done Today?

Post by PleaseLockIn » December 30th, 2024, 2:26 am

Wk 2 Day 1 of the Pete Plan 5k.

A week off the erg and an injured ankle did wonders for my athletic performance. Thus, I decided my goal for today is to row 10k+ meters no matter how slow/fast.

I did 3700m in 18:33, 3800m in 19:39, and then 2402m in 12:42, with very short breaks to gulp water in between, still paddling. At least I managed to keep HR below ~160 after briefly spiking to 170 for some reason.

Then I did lateral raises, hip adduction and abduction to stabilise the stabilisers, and maintain my upper body strength. I'm already a bit tired... I won't do more in order to recover enough for the intervals.

I suppose for day 2 I will do the sprints at r24, 2:05 as that week off the erg and ankle injury did something. If I have it in me I will go 1:59 r20 for 750m for the last interval.

I know I am not making the trials (to be fair, the team didn't give an update about it) but... I will fight to get as close as possible.

This is what procrastination, organization, and time management difficulties does to a person.
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:

Dangerscouse
Marathon Poster
Posts: 10660
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » December 30th, 2024, 4:40 am

3:00.0 892m 1:40.8 341 1472 31 150
1:00.0 296m 1:41.3 336 1457 31 145
r: 1:15 23m
2:00.0 596m 1:40.6 343 1480 31 153
r: 1:15 23m
r46m

It was supposed to be 1/2/3/4/5 mins with 75 seconds rest, but my lower back aggravation went from close to manageable for the one minute and then too noticeable on the second minute, so I had to be sensible.

No point in injuring myself when I know it's a possibility and carry on regardless.
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

Gustel
5k Poster
Posts: 553
Joined: March 16th, 2022, 3:28 pm

Re: What Training Have You Done Today?

Post by Gustel » December 30th, 2024, 7:28 am

20 min warmup followed by a faster row at 2:00. My minimum aim was to go beyond 5k this time. I entered 10k but was happy with 8k. This is progress and the 10k can still be rowed in two days time.

Time Meters Pace Watts Cal/Hr S/M
32:01.3 8,010m 1:59.9 203 998 27 150
7:59.7 2,000m 1:59.9 203 998 27 145
7:57.8 4,000m 1:59.4 205 1006 27 149
7:59.9 6,000m 1:59.9 203 997 28 152
8:01.1 8,000m 2:00.2 201 992 28 153
0:02.9 8,010m 2:25.0 115 695 21 152
Age group 40-49, HWT, Male
PBs: 5k=18:47.9, 30min=7834, 10k=38:44.9, 60min=15312, HM=1:23:36.3, FM=2:53:47.0

nick rockliff
Half Marathon Poster
Posts: 2369
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » December 30th, 2024, 12:31 pm

Was going to do the TOC today which is 10 x 1 min on 1 min recovery.

Thought my firmware downgrade had solved the problems I'd been having but after today it seems not.

During warm up I saw a stroke at 96 and at the same time the session avg split went from 2:06 to 2:07.

Thought I'd start the intervals and see how they would go.

Target was 1:40 for all. The first one went fine at 1.40 and 300 mtrs r33.

Started the second a d around half way rating 33 and sitting on 1.39 with the avg split just over 1.40 I spotted a single stroke at r23 and the avg went to 1:44.2 so absolutely nothing point continuing.

Have asked C2 to send me v37 firmware which is what I was running before the v39 upgrade and the start of the problems.

If v37 doesn't solve the problem I'll have to start looking at sensors.
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

Jbub8888
Paddler
Posts: 2
Joined: June 3rd, 2023, 6:58 am

Re: What Training Have You Done Today?

Post by Jbub8888 » December 30th, 2024, 12:39 pm

walked for 3.8 miles, incline at 10 and speed 3.3 to 3.7.

then 10200 row, with some sprint intervals, time not a factor so finished at 46 mins. df 145

Kerry1960
2k Poster
Posts: 499
Joined: February 8th, 2023, 7:15 am

Re: What Training Have You Done Today?

Post by Kerry1960 » December 30th, 2024, 12:57 pm

nick rockliff wrote:
December 30th, 2024, 12:31 pm
Was going to do the TOC today which is 10 x 1 min on 1 min recovery.

Thought my firmware downgrade had solved the problems I'd been having but after today it seems not.

During warm up I saw a stroke at 96 and at the same time the session avg split went from 2:06 to 2:07.

Thought I'd start the intervals and see how they would go.

Target was 1:40 for all. The first one went fine at 1.40 and 300 mtrs r33.

Started the second a d around half way rating 33 and sitting on 1.39 with the avg split just over 1.40 I spotted a single stroke at r23 and the avg went to 1:44.2 so absolutely nothing point continuing.

Have asked C2 to send me v37 firmware which is what I was running before the v39 upgrade and the start of the problems.

If v37 doesn't solve the problem I'll have to start looking at sensors.
I downgraded my firmware to v38 yesterday and thought it was OK when I rowed today. However, I have examined the data and there are still a couple of erroneous strokes at 99 and 202 spm so it seems I"m still in the same boat. Too much of a coincidence to have anything to do with sensors I think.
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

jcross485
6k Poster
Posts: 813
Joined: February 27th, 2022, 10:04 am

Re: What Training Have You Done Today?

Post by jcross485 » December 30th, 2024, 2:38 pm

12/30 - Ruck.

I noted yesterday today would be an aerobic or even threshold type session, however opted against it as frankly I wanted to be outside in the fresh air, sun, and blue skies, even if it was cool. Pushed the pace a bit but happy with how it went. HR was slightly higher than last but pace was much quicker. I would say this is truly an aerobic (Z1/Z2) type session but a bit of load on the musculature as well.

Distance: 7.17km
Elevation: +/- 53m (loop)
Time: 57:10
Pace: 7:59/km
Load: 25kg
Avg HR: 130 bpm
M, '85; 5'10" (1.78m), 175lbs (79kg)

nick rockliff
Half Marathon Poster
Posts: 2369
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » December 30th, 2024, 2:39 pm

Kerry1960 wrote:
December 30th, 2024, 12:57 pm
nick rockliff wrote:
December 30th, 2024, 12:31 pm
Was going to do the TOC today which is 10 x 1 min on 1 min recovery.

Thought my firmware downgrade had solved the problems I'd been having but after today it seems not.

During warm up I saw a stroke at 96 and at the same time the session avg split went from 2:06 to 2:07.

Thought I'd start the intervals and see how they would go.

Target was 1:40 for all. The first one went fine at 1.40 and 300 mtrs r33.

Started the second a d around half way rating 33 and sitting on 1.39 with the avg split just over 1.40 I spotted a single stroke at r23 and the avg went to 1:44.2 so absolutely nothing point continuing.

Have asked C2 to send me v37 firmware which is what I was running before the v39 upgrade and the start of the problems.

If v37 doesn't solve the problem I'll have to start looking at sensors.
I downgraded my firmware to v38 yesterday and thought it was OK when I rowed today. However, I have examined the data and there are still a couple of erroneous strokes at 99 and 202 spm so it seems I"m still in the same boat. Too much of a coincidence to have anything to do with sensors I think.
Just sent you v37
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

Kerry1960
2k Poster
Posts: 499
Joined: February 8th, 2023, 7:15 am

Re: What Training Have You Done Today?

Post by Kerry1960 » December 30th, 2024, 3:36 pm

nick rockliff wrote:
December 30th, 2024, 2:39 pm
Kerry1960 wrote:
December 30th, 2024, 12:57 pm
nick rockliff wrote:
December 30th, 2024, 12:31 pm
Was going to do the TOC today which is 10 x 1 min on 1 min recovery.

Thought my firmware downgrade had solved the problems I'd been having but after today it seems not.

During warm up I saw a stroke at 96 and at the same time the session avg split went from 2:06 to 2:07.

Thought I'd start the intervals and see how they would go.

Target was 1:40 for all. The first one went fine at 1.40 and 300 mtrs r33.

Started the second a d around half way rating 33 and sitting on 1.39 with the avg split just over 1.40 I spotted a single stroke at r23 and the avg went to 1:44.2 so absolutely nothing point continuing.

Have asked C2 to send me v37 firmware which is what I was running before the v39 upgrade and the start of the problems.

If v37 doesn't solve the problem I'll have to start looking at sensors.
I downgraded my firmware to v38 yesterday and thought it was OK when I rowed today. However, I have examined the data and there are still a couple of erroneous strokes at 99 and 202 spm so it seems I"m still in the same boat. Too much of a coincidence to have anything to do with sensors I think.
Just sent you v37
Many thanks.
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

Gustel
5k Poster
Posts: 553
Joined: March 16th, 2022, 3:28 pm

Re: What Training Have You Done Today?

Post by Gustel » December 31st, 2024, 6:26 am

1hr steady row. It felt OK until the end. Heart rate stayed stable at 75% of max. This might be a bit high for such a slow steady row. But considering that I was recently almost two weeks off any sport I am OK with it.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,448m 2:13.8 146 802 20 129
12:00.0 2,706m 2:13.0 149 811 20 129
24:00.0 2,691m 2:13.7 146 803 21 131
36:00.0 2,680m 2:14.3 144 796 20 129
48:00.0 2,682m 2:14.2 145 798 21 131
1:00:00.0 2,689m 2:13.8 146 801 22 129
Age group 40-49, HWT, Male
PBs: 5k=18:47.9, 30min=7834, 10k=38:44.9, 60min=15312, HM=1:23:36.3, FM=2:53:47.0

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