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.
Sakly
Half Marathon Poster
Posts: 2822
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » May 17th, 2024, 4:01 am

Dangerscouse wrote:
May 17th, 2024, 3:29 am
1:23:31.7 21,097m 1:58.7 209 1018 23 135
11:52.9. 3,000m 1:58.8 209 1018 24 126
11:52.7 6,000m 1:58.7 209 1018 24 130
11:53.1 9,000m 1:58.8 208 1017 23 134
11:52.2 12,000m 1:58.7 209 1020 24 137
11:52.8 15,000m 1:58.8 209 1018 23 137
11:52.3 18,000m 1:58.7 209 1019 24 141
11:52.8 21,000m 1:58.8 209 1018 23 140
0:23.0 21,097m 1:58.5 210 1022 23 140

This was an unintentional slower and faster pace session and this felt better than Wednesday, so a good sleep and a rest day seem to have done the trick.

I wanted something a bit faster than usual as I'm not taking the advantage of going slower on my steady sessions to go faster on my harder sessions. From experience, I know that this is detrimental to me
Nice even splits throughout and HR very stable and low for this effort. You seem to be in a good state cv wise :)
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

Sakly
Half Marathon Poster
Posts: 2822
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » May 17th, 2024, 7:09 am

Needed a bit harder session, so settled in at r22 on a HM and held the pace from first 3k split.
After 3rd split I thought about backing off, as my muscles started to tell me they don't feel good 😂 - but stayed on track for the 4th and was convinced to finish at that pace afterwards.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
1:21:50	21,097m	1:56.3	222	1064	21	156
11:38.5	3,000m	1:56.4	222	1063	22	153
11:38.1	6,000m	1:56.3	222	1064	21	155
11:38.3	9,000m	1:56.3	222	1064	21	155
11:38.1	12,000m	1:56.3	222	1064	22	158
11:38.6	15,000m	1:56.4	222	1063	22	155
11:38.1	18,000m	1:56.3	222	1064	22	159
11:38.3	21,000m	1:56.3	222	1064	22	157
0:22.6	21,097m	1:56.4	221	1061	21	157
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

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

Re: What Training Have You Done Today?

Post by JPFlores » May 17th, 2024, 9:40 am

Week 7 of the Pete Plan. 7 x 500m, 2’ rest

12:09.9 3,500m 1:44.2 309 1362 27 170
1:45.2 500m 1:45.2 301 1334 26 158
1:44.0 500m 1:44.0 311 1370 27 164
1:44.2 500m 1:44.2 309 1364 27 167
1:45.3 500m 1:45.3 300 1331 26 172
1:44.1 500m 1:44.1 310 1367 28 175
1:44.0 500m 1:44.0 311 1370 28 176
1:43.1 500m 1:43.1 319 1399 29 178
r148m

Easy 1000m warmup and 1000m cooldown.

Pretty happy with this…when I did 6x500 back in week 1, avg watts was 266 (1:49.6 pace). Today was 309 avg watts (1:44.2 pace). Don’t expect to see this amount of improvement every time, but good to see the progress.

nick rockliff
Half Marathon Poster
Posts: 2191
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » May 17th, 2024, 12:03 pm

Finished the week with a 40r20

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,759m 2:02.9 188 947 20 132
5:00.0 1,220m 2:02.9 188 948 20 119
10:00.0 1,220m 2:02.9 188 948 20 125
15:00.0 1,220m 2:02.9 188 948 20 128
20:00.0 1,220m 2:02.9 188 948 20 131
25:00.0 1,220m 2:02.9 188 948 20 134
30:00.0 1,220m 2:02.9 188 948 20 138
35:00.0 1,220m 2:02.9 188 948 20 140
40:00.0 1,220m 2:02.9 188 948 20 141
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

Gustel
5k Poster
Posts: 510
Joined: March 16th, 2022, 3:28 pm

Re: What Training Have You Done Today?

Post by Gustel » May 18th, 2024, 7:24 am

10k at 2:14
Time Meters Pace Watts Cal/Hr S/M
44:38.1 10,001m 2:13.8 146 801 24 128
12:00.0 2,696m 2:13.5 147 805 23 122
24:00.0 2,702m 2:13.2 148 809 24 125
36:00.0 2,677m 2:14.4 144 795 25 130
44:38.1 1,927m 2:14.4 144 795 25 137
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

alex9026
2k Poster
Posts: 232
Joined: September 11th, 2022, 1:24 pm

Re: What Training Have You Done Today?

Post by alex9026 » May 18th, 2024, 8:20 am

deadlifting265 wrote:
May 16th, 2024, 9:20 am
For same percieved effort at rate 24, I would expect 1.44min so again true max would be faster.

Solid half btw, building a good foundation coming back.
I admire your long term plan/approach to BIRC, I'll be very much on a 8-12 weeks max 2k specific prep. And thanks, I find it lends itself well to (slowly) getting strength up in the gym, too.
Dangerscouse wrote:
May 16th, 2024, 12:00 pm
That's a very good looking half at r21, and even more so following a decent amount of time off the erg. It has to be r27ish for really good attempt at a HM for me.
That's a lot of strokes! My 5k pb was at r27, could probably up that a notch or two, though. I have found myself quite liking the distance stuff, just the wrong time of year for it unless I am going to start erg'ing at 5am...
33 6'2 93kg
1min 362m 500m 1:26 2k 6:31 5k 17:52

bassongirl
500m Poster
Posts: 56
Joined: April 23rd, 2023, 4:41 pm

Re: What Training Have You Done Today?

Post by bassongirl » May 18th, 2024, 8:29 am

W6S1 of the RowAlong 10k plan: 5x8min with 2min rest at 10k pace and rate.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 8,610m 2:19.3 129 744 24 166
8:00.0 1,712m 2:20.1 127 737 24 162
r: 2:00 19m
8:00.0 1,709m 2:20.4 126 734 24 164
r: 2:00 17m
8:00.0 1,715m 2:19.9 128 739 25 167
r: 2:00 18m
8:00.0 1,722m 2:19.3 129 744 25 171
r: 2:00 20m
8:00.0 1,753m 2:16.9 136 769 26 170
r: 2:00 16m
r90m
36yo, FHWT, 1,75m, First erg March 2023
@juliaf_rowing

Tandstad
10k Poster
Posts: 1070
Joined: May 10th, 2013, 7:00 am

Re: What Training Have You Done Today?

Post by Tandstad » May 18th, 2024, 2:57 pm

Had been working all day with the hammer drill and running for tools, so did not opt for a hard session. Did one of the more enjoyable sessions for me, medium rate, medium intensity. Increasing pace as I progress, but never going hard.

Time Meters Pace Watts Cal/Hr S/M
37:35.7 10,000m 1:52.7 244 1139 22
4:47.4 1,250m 1:54.9 230 1092 25
4:43.6 2,500m 1:53.4 240 1125 25
4:43.2 3,750m 1:53.2 241 1128 24
4:43.4 5,000m 1:53.3 240 1126 22
4:42.5 6,250m 1:53.0 243 1134 21
4:42.3 7,500m 1:52.9 243 1136 20
4:40.3 8,750m 1:52.1 248 1154 20
4:33.0 10,000m 1:49.2 269 1225 20
39YO, 188 cm, 115 kg, NOR. Instagram: jtands
1K: 2:59(2020), 2K: 6:16(2020), 5K: 16:44(2020), 10K: 34:44(2020), 30min: 8743m(2020), 30r20: 8416(2020), 60min: 16851(2021) HM: 1:16:19(2020)

jcross485
6k Poster
Posts: 602
Joined: February 27th, 2022, 10:04 am

Re: What Training Have You Done Today?

Post by jcross485 » May 18th, 2024, 3:09 pm

Another week of a lot of stuff - school activities (math bowl, picnic), baseball games (although this was the last week of the season), TKD and testing (both kids passed their belt tests!), work and travel, training, etc.

I keep saying things should be slowing down and getting back to normal but it hasn't happened yet; I have to more or less accept that, until things do change a bit, I just need to keep tackling each day, keep moving forward with doing what I can when I can, and hope that the habit of consistency carries me through such that when things are more ideal, I can take advantage on the backside.

5/13 - Strength work. 20 rounds of 5 pull ups, 10 push ups, 10 walking lunges (per leg) in a shade under 40:00. No added weight, just body weight.
Felt much better with this session. I am going to make sure I get at least one of these sessions in per week, be it body weight, or with a weight vest once I'm ready for it again.

5/14 - 16k steady, 20SR, 176W, 142 avg HR. Slowly working on getting that stroke rate up a bit; this session was slightly lower on the power / slower on the pace but it felt good at the higher SR and HR stayed in check despite temps getting past 90F here now.

5/15 - Strength work. Traveled for work from about 4a to 8p but took a short break in the middle of the day, found a park with an outdoor gym, and knocked out 20 rounds of 5 pull ups, 10 push ups, and 10 walking lunges (per leg) with body weight only in right around 38:00. Average HR was about the same as two days prior (wrist based as opposed to chest strap) but got the session done in a tad less time. Not a bad session while on the road and really happy that I was disciplined enough to make it happen.

5/16 - 15k steady, 20SR, 176W, 144 avg HR. A bit fatigued from the prior day and the garage was warm by the time I trained as I didn't get this session in until after 11am due to my older son's math competition. Not a terrible session but not the best either, just decent work.

5/17 - "Strength" work. Was planning on deadlifting but the weather was just too enticing to not be outside so I opted for a hill sprint session instead. 2.5k warm up @ 5:22/k, 10 x 60m sprints (10% incline), 1:45 rest, 2.5k cool down @ 5:20/k. I use the term sprint a bit loosely as I averaged 4:40/mi (2:45/km) pace; this pace isn't sprint pace but at the same time the incline makes it feel pretty tough as as though leg strength is just as important as leg turnover. Felt pretty strong during this session overall, but it did take the first 2-3 sprints to really feel like I had my legs under me. I did this on rolling starts to make sure I didn't injure myself and am feeling good more than 24 hours later.

5/18 - 16k steady, 20SR, 181W, 142 avg HR. Pretty pleased with this session; it was nice and toasty in the garage but I was able to maintain decent power and pace for the HR and with keeping breathing in control. SR was consistent at 20 throughout and I really seem to be settling into this SR for steady state work.
M, 38; 5'10" (1.78cm), 180lbs (82kg)

alex9026
2k Poster
Posts: 232
Joined: September 11th, 2022, 1:24 pm

Re: What Training Have You Done Today?

Post by alex9026 » May 19th, 2024, 4:25 am

1:00:00.0 15,471m 1:56.3 222 1064 20
15:00.0. 3,853m 1:56.7 220 1056 20
30:00.0 3,861m 1:56.5 221 1060 20
45:00.0 3,857m 1:56.6 220 1058 20
1:00:00.0 3,900m 1:55.3 228 1084 20

A 60r20 to wrap up the week. A full rest day yesterday paid off as I haven't seen this pace on this session since late Feb/early March pre op.
33 6'2 93kg
1min 362m 500m 1:26 2k 6:31 5k 17:52

Gustel
5k Poster
Posts: 510
Joined: March 16th, 2022, 3:28 pm

Re: What Training Have You Done Today?

Post by Gustel » May 19th, 2024, 5:40 am

1hr at 2:14

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,435m 2:13.9 146 800 24 131
12:00.0 2,687m 2:13.9 146 800 23 126
24:00.0 2,688m 2:13.9 146 801 24 132
36:00.0 2,684m 2:14.1 145 799 25 134
48:00.0 2,685m 2:14.0 145 799 25 132
1:00:00.0 2,690m 2:13.8 146 802 24 134
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

Sakly
Half Marathon Poster
Posts: 2822
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » May 19th, 2024, 8:30 am

Another HM at r18 and ~75% MHR to finish the week.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
1:26:33	21,097m	2:03.0	188	946	0	137
12:18.5	3,000m	2:03.0	188	945	18	134
12:18.6	6,000m	2:03.1	188	945	18	136
12:18.3	9,000m	2:03.0	188	946	18	137
12:18.6	12,000m	2:03.1	188	945	18	138
12:18.4	15,000m	2:03.0	188	946	18	141
12:18.4	18,000m	2:03.0	188	946	18	138
12:18.5	21,000m	2:03.0	188	945	18	141
0:23.8	21,097m	2:02.6	190	952	18	144
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

deadlifting265
2k Poster
Posts: 458
Joined: January 27th, 2022, 8:40 pm

Re: What Training Have You Done Today?

Post by deadlifting265 » May 19th, 2024, 8:17 pm

alex9026 wrote:
May 19th, 2024, 4:25 am
1:00:00.0 15,471m 1:56.3 222 1064 20
15:00.0. 3,853m 1:56.7 220 1056 20
30:00.0 3,861m 1:56.5 221 1060 20
45:00.0 3,857m 1:56.6 220 1058 20
1:00:00.0 3,900m 1:55.3 228 1084 20

A 60r20 to wrap up the week. A full rest day yesterday paid off as I haven't seen this pace on this session since late Feb/early March pre op.

Solid hour Alex and much appreciated for the praise given!

Dangerscouse
Marathon Poster
Posts: 10020
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 20th, 2024, 4:07 am

50:01.0 12,000m 2:05.0 179 916 19 122
6:15.7 1,500m. 2:05.2 178 913 20 115
6:14.1 3,000m. 2:04.7 180 921 20 118
6:14.9 4,500m. 2:04.9 179 917 19 121
6:15.5 6,000m. 2:05.1 178 914 19 123
6:15.3 7,500m. 2:05.1 179 915 19 123
6:15.1 9,000m. 2:05.0 179 916 19 124
6:15.2 10,500m 2:05.0 179 915 19 128
6:15.0 12,000m 2:05.0 179 916 19 129

I'm still feeling wounded from a big weekend watching the boxing and Jurgen's last game in charge, so this had to be cautious
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

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

Re: What Training Have You Done Today?

Post by JPFlores » May 20th, 2024, 10:05 am

Steady, low rate 8500m - week 8 of PP

36:06.2 8,500m 2:07.4 169 882 17 145
3:35.9 850m 2:07.0 171 888 17 133
3:42.4 1,700m 2:10.8 156 837 18 137
3:34.6 2,550m 2:06.2 174 898 17 136
3:34.6 3,400m 2:06.2 174 898 17 140
3:35.6 4,250m 2:06.8 172 890 18 145
3:36.9 5,100m 2:07.5 169 879 18 148
3:34.7 5,950m 2:06.2 174 897 18 151
3:42.0 6,800m 2:10.5 157 840 19 152
3:34.8 7,650m 2:06.3 174 897 18 154
3:34.7 8,500m 2:06.2 174 897 18 154

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