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.
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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » May 5th, 2021, 12:09 am

iangallagher wrote:
May 4th, 2021, 10:16 pm
First harder interval session on the skierg and it continues to humble me! Set myself a target of 1.48 then neg split the set - whilst trying to keep the rate above 40. Its really strange compared to the rower. As i tire on the rower i naturally rate up - but its the opposite on the skierg. I really have to work to keep it over 40. 50spm will have to wait!

Time Meters Pace Watts Cal/Hr S/M
28:28.6 8,000m 1:46.7 287 1289 42 171
3:35.5 1,000m 1:47.7 280 1262 40 155
3:35.1 1,000m 1:47.5 281 1268 41 162
3:34.8 1,000m 1:47.4 283 1272 41 168
3:34.4 1,000m 1:47.2 284 1277 43 173
3:34.2 1,000m 1:47.1 285 1280 41 174
3:33.8 1,000m 1:46.9 287 1286 42 177
3:33.1 1,000m 1:46.5 289 1295 43 179
3:27.7 1,000m 1:43.8 312 1375 46 183

Gasping at the end and the hand blisters continue to be a pain
If comparison is the thief of joy, then incorporating the SkiErg just brings another person against whom we can compare our performances: ourselves on the rower!

These are very enviable intervals. Interesting about the rating up. I'm the opposite in that I naturally increase my rate on the SkiErg as I tire. My hypothesis is that my muscular endurance isn't able to keep up with my CV system, and as my upper body is largely untrained, this seems to make sense. I am bemused by your experience though.
50 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=298m; 500m=1:42.4; 1k=3:36.0; 2k=7:43.8; 5k=20:35; 6k=25:29; 30'=7239m; 10k=42:35; 60'=13358m; HM=NGTFH

iangallagher
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Re: What Training Have You Done Today?

Post by iangallagher » May 5th, 2021, 2:16 am

max_ratcliffe wrote:
May 5th, 2021, 12:09 am
iangallagher wrote:
May 4th, 2021, 10:16 pm
First harder interval session on the skierg and it continues to humble me! Set myself a target of 1.48 then neg split the set - whilst trying to keep the rate above 40. Its really strange compared to the rower. As i tire on the rower i naturally rate up - but its the opposite on the skierg. I really have to work to keep it over 40. 50spm will have to wait!

Time Meters Pace Watts Cal/Hr S/M
28:28.6 8,000m 1:46.7 287 1289 42 171
3:35.5 1,000m 1:47.7 280 1262 40 155
3:35.1 1,000m 1:47.5 281 1268 41 162
3:34.8 1,000m 1:47.4 283 1272 41 168
3:34.4 1,000m 1:47.2 284 1277 43 173
3:34.2 1,000m 1:47.1 285 1280 41 174
3:33.8 1,000m 1:46.9 287 1286 42 177
3:33.1 1,000m 1:46.5 289 1295 43 179
3:27.7 1,000m 1:43.8 312 1375 46 183

Gasping at the end and the hand blisters continue to be a pain
If comparison is the thief of joy, then incorporating the SkiErg just brings another person against whom we can compare our performances: ourselves on the rower!

These are very enviable intervals. Interesting about the rating up. I'm the opposite in that I naturally increase my rate on the SkiErg as I tire. My hypothesis is that my muscular endurance isn't able to keep up with my CV system, and as my upper body is largely untrained, this seems to make sense. I am bemused by your experience though.
ha comparing ourselves against ourselves on the rower - you're not wrong there!

interesting that you rate up on the skierg as you tire and i do the opposite. Yet i do the opposite on the rower. Not sure what any of it means really - just interesting observations :lol:
182cm; 89kg; 1km = 2.57.5; 2km = 6.19; 4mins = 1296; 5km = 16.49; 6km = 20.24; 30mins = 8605; 10km= 35.31; 60 minutes = 16179 HM = 1.23.25
Erging since May 2020

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hjs
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Location: Amstelveen the netherlands

Re: What Training Have You Done Today?

Post by hjs » May 5th, 2021, 3:53 am

iangallagher wrote:
May 5th, 2021, 2:16 am
max_ratcliffe wrote:
May 5th, 2021, 12:09 am
iangallagher wrote:
May 4th, 2021, 10:16 pm
First harder interval session on the skierg and it continues to humble me! Set myself a target of 1.48 then neg split the set - whilst trying to keep the rate above 40. Its really strange compared to the rower. As i tire on the rower i naturally rate up - but its the opposite on the skierg. I really have to work to keep it over 40. 50spm will have to wait!

Time Meters Pace Watts Cal/Hr S/M
28:28.6 8,000m 1:46.7 287 1289 42 171
3:35.5 1,000m 1:47.7 280 1262 40 155
3:35.1 1,000m 1:47.5 281 1268 41 162
3:34.8 1,000m 1:47.4 283 1272 41 168
3:34.4 1,000m 1:47.2 284 1277 43 173
3:34.2 1,000m 1:47.1 285 1280 41 174
3:33.8 1,000m 1:46.9 287 1286 42 177
3:33.1 1,000m 1:46.5 289 1295 43 179
3:27.7 1,000m 1:43.8 312 1375 46 183

Gasping at the end and the hand blisters continue to be a pain
If comparison is the thief of joy, then incorporating the SkiErg just brings another person against whom we can compare our performances: ourselves on the rower!

These are very enviable intervals. Interesting about the rating up. I'm the opposite in that I naturally increase my rate on the SkiErg as I tire. My hypothesis is that my muscular endurance isn't able to keep up with my CV system, and as my upper body is largely untrained, this seems to make sense. I am bemused by your experience though.
ha comparing ourselves against ourselves on the rower - you're not wrong there!

interesting that you rate up on the skierg as you tire and i do the opposite. Yet i do the opposite on the rower. Not sure what any of it means really - just interesting observations :lol:
I also rate down when being tired. On the skierg the strokelenght can be varied more I guess, more or less goodmorning.
I do expect you to be fast soon also on the skierg, but not to be able to match your rowingnumbers.

Dangerscouse
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Re: What Training Have You Done Today?

Post by Dangerscouse » May 5th, 2021, 3:58 am

Image

I've got a bit of a blocked nose this morning so breathing wasn't as easy as usual. No plans for pace, just intended to do a HM @r20
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 20:47; 10k= 35:46 30mins= 8,428m 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

Tandstad
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Re: What Training Have You Done Today?

Post by Tandstad » May 5th, 2021, 9:11 am

Just trying to cover the bare minimum(50k/week) currently since tearing out the concrete floor in the cellar is draining all my energy :) no worries though, this is usually my "low" season erg-wise anyways.

The closest I will ever get to an OCD screen😆
Time Meters Pace Watts Cal/Hr S/M
1:19:52.9 21,097m 1:53.5 239 1121 25
11:21.7 3,000m 1:53.6 239 1121 25
11:21.4 6,000m 1:53.5 239 1122 25
11:21.7 9,000m 1:53.6 239 1121 25
11:21.6 12,000m 1:53.6 239 1121 25
11:21.6 15,000m 1:53.6 239 1121 25
11:21.5 18,000m 1:53.5 239 1122 25
11:21.5 21,000m 1:53.5 239 1122 24
0:22.0 21,097m 1:53.4 240 1125 25
36YO, 188 cm, 109 kg, NOR. Instagram: jtands
1K: 2:59(2020), 2K: 6:16(2020), 5K: 16:44(2020), 6K: 20:53(2020), 10K: 34:44(2020), 30min: 8743m(2020), 30r20: 8416(2020), 60min: 16851(2021) HM: 1:16:19(2020)

flatbread
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Re: What Training Have You Done Today?

Post by flatbread » May 5th, 2021, 9:28 am

yesterday's zwifting:

30min@ 280w (equivalent to 1:59/500)
30min @ 300w (about like a 1:56/500)
5 min easy
25min @ 300w
20min @ 220w (UT3 by rowing standards)

https://www.strava.com/activities/5243125756
54, 1m84, 74kg

RHR 40, MHR 167 bike, 157erg

10k 38:05, 5k 18:07, 2k 7:00

2020 power bests on bike: 405w 5min, 357w 20min, 350w 60min

HowardF
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Joined: September 2nd, 2020, 10:30 am

Re: What Training Have You Done Today?

Post by HowardF » May 5th, 2021, 11:39 am

3x15R2-UT1

Time Meters Pace Watts Cal/Hr S/M
45:00.0 10,520m 2:08.3 166 869 20
15:00.0 3,490m 2:08.9 163 861 20
15:00.0 3,509m 2:08.2 166 871 20
15:00.0 3,522m 2:07.7 168 877 21
51 years, 183 cm, 100 kg, Norway

nick rockliff
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Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » May 5th, 2021, 12:46 pm

Only second session this month, just easing back in to it after not being 100% through last month. Just a 10k r20 with the plan to sit on 1.58.

Time Meters Pace Watts Cal/Hr S/M
39:20.1 10,000m 1:58.0 213 1033 20 134
7:52.1 2,000m 1:58.0 213 1032 20 118
7:52.1 4,000m 1:58.0 213 1032 20 132
7:52.0 6,000m 1:58.0 213 1033 20 137
7:52.0 8,000m 1:58.0 213 1033 20 141
7:51.9 10,000m 1:57.9 213 1033 20 145

HR ended a tad higher than where it should be but not by too much.
64 6' 4" 103kg
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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OregonERG
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Re: What Training Have You Done Today?

Post by OregonERG » May 5th, 2021, 3:40 pm

Morning Workout - 5km steady row in 19:34 with 4-5 "pick ups" where I just grind it down to 2km race/goal pace for 100m or so... Nothing special or hard, just enough to feel like I did something.

Afternoon Workout - tbd (probably a 10km run)
48 years, 6'0 & 170 lbs. | 2km - 6:59.2 / 5km - 18:13.7 / 30 min - 8085m / 10km - 37:12.5 / Hour Best - 15,823m

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » May 5th, 2021, 4:14 pm

MartinSH4321 wrote:
May 4th, 2021, 9:26 am
Great weights session for me today:

deadlift: did 12x170kg with 1-2 reps in reserve, better than expected

benchpress: 10x135kg with 0-1 reps in reserve, much better than expected :D

Super-happy with weights progression so far, this week will be hard, than a few days tapering and then 500m and 1' TT later next week, feeling great and very confident B)

Not much erg training to post here, except one very good sprinting session last Friday:

I've planned 5x100 at 14.5'', but the first one felt incredibly good, so pushed harder and started fading at rep 4, so stopped.
Time Meters Pace Watts Cal/Hr S/M
0:57.3 400m 1:11.6 953 3578 47
0:14.2 100m 1:11.0 978 3665 51
0:14.3 100m 1:11.5 958 3595 46
0:14.3 100m 1:11.5 958 3595 46
0:14.6 100m 1:13.0 900 3396 45
r396m
Awesome work Martin!!
53 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » May 5th, 2021, 4:17 pm

HowardF wrote:
May 4th, 2021, 1:30 pm
Okey, was not sure if I should post this training event or not…
Plan today was 3x15R5-UT1
Just before I started, I noticed my wife had changed how I have put the weights on the rear of the C2 machine. She started to row since 7th of April ( 20 mins and achieve around 3850 meters now. For that I am very happy), but today she found out my “design of weights” was not nice enough…
During my second interval, her “design of weights” did not hold. Hence, I had to stop and remove. Pace time target was just to forget, and it was more important to finish decently with respect to HR.
Third interval started as planned with respect to pace target, but then my C2 started to move away from the mat. Hence stop and move the machine in place. This happened two times during this interval….Once more; forget the pace time target and just finish decently with respect to HR.
First interval pace time : 2:05,8
Anyhow as I still see myself as a newbi, I learned some lessons:
-3x15R5-UT1 will be a hard one!
-Need to have a spare glove as I do sweat heavily
-Make sure the weights put on the rear of the C2 do not move
Too funny, we all have these unexpected "issues" at times.
53 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41

KeithT
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Re: What Training Have You Done Today?

Post by KeithT » May 5th, 2021, 4:20 pm

Did some 500m intervals today......after a couple weeks of getting ready for the FM and then doing it and a HM within a couple days I should have expected it to be a shock to the system but with not being to far removed from my 1K prep I guess I didn't expect it to hit me so hard. Results were fine but it was a big time effort.
53 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41

Tony Cook
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Re: What Training Have You Done Today?

Post by Tony Cook » May 5th, 2021, 5:23 pm

Been feeling a bit lost with no race or targets to aim for. Need some motivation so doing something different for me in some marathon training - not with a plan to do a FM just to build aerobic capacity
Yesterday an easy 2 x 30’ at 2:00 pace.
Today was surprisingly tough. 4 x 15’. First 6’ at 1:48 then 9’ at 1:57 with 163 max HR. In the last set I couldn’t hold the 1:48 pace and keep HR under 163 so had to slow to 1:50.
Born 1963 6' 5" 100Kg
PBs only from 2020 - 100m 15.7s - 1min 355m - 500m 1:28.4 - 1k 3:10.6 - 2k 6:31.6 - 5k 17:34.9 - 6k 20:57.5 - 30min @ 20SPM 8,336m - 10k 36:28.0 - 1 hour 16,094m - HM 1:18:51.7

Dino
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Re: What Training Have You Done Today?

Post by Dino » May 5th, 2021, 7:41 pm

Tony Cook wrote:
May 5th, 2021, 5:23 pm
Been feeling a bit lost with no race or targets to aim for. Need some motivation so doing something different for me in some marathon training - not with a plan to do a FM just to build aerobic capacity
Yesterday an easy 2 x 30’ at 2:00 pace.
Today was surprisingly tough. 4 x 15’. First 6’ at 1:48 then 9’ at 1:57 with 163 max HR. In the last set I couldn’t hold the 1:48 pace and keep HR under 163 so had to slow to 1:50.
Is that off the Eddie Fletcher marathon plan green week? Looks familiar!
60’(4 x 15’ 4’ rest) Alternate 6’ @ 5KP 9’ @ MP HR 85% -92.5% max

Tough one esp. with the 9m at 1:57!
I think HR is supposed to be the deciding control on the session although when I did the 12 week plan I didn't have an HRM.

Did you set it up on variable interval? I used to do that so I could keep an eye on the average pace for each segment.
53M HWT 18/19, 19/20, 20/21 - Team: 50Plus - Zwift Rowing
1m 326m, 500m 1:38,7, 1k 3:31.6, 2k 7:16.8, 5k 19:06.6, 6k 23:26.0, 30m 7730m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0, 50k 3:49:17.3

Tony Cook
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Posts: 365
Joined: May 4th, 2020, 5:13 am

Re: What Training Have You Done Today?

Post by Tony Cook » May 6th, 2021, 1:08 am

Dino wrote:
May 5th, 2021, 7:41 pm
Tony Cook wrote:
May 5th, 2021, 5:23 pm
Been feeling a bit lost with no race or targets to aim for. Need some motivation so doing something different for me in some marathon training - not with a plan to do a FM just to build aerobic capacity
Yesterday an easy 2 x 30’ at 2:00 pace.
Today was surprisingly tough. 4 x 15’. First 6’ at 1:48 then 9’ at 1:57 with 163 max HR. In the last set I couldn’t hold the 1:48 pace and keep HR under 163 so had to slow to 1:50.
Is that off the Eddie Fletcher marathon plan green week? Looks familiar!
60’(4 x 15’ 4’ rest) Alternate 6’ @ 5KP 9’ @ MP HR 85% -92.5% max

Tough one esp. with the 9m at 1:57!
I think HR is supposed to be the deciding control on the session although when I did the 12 week plan I didn't have an HRM.

Did you set it up on variable interval? I used to do that so I could keep an eye on the average pace for each segment.
Yes, it’s from the EF plan. Week 1. I tried variable intervals but having messed it up twice I went simple with 15’ intervals and just changed pace at 6’. Didn’t do the full 4’ rest either, did variable rest and went again at 100 HR.
Born 1963 6' 5" 100Kg
PBs only from 2020 - 100m 15.7s - 1min 355m - 500m 1:28.4 - 1k 3:10.6 - 2k 6:31.6 - 5k 17:34.9 - 6k 20:57.5 - 30min @ 20SPM 8,336m - 10k 36:28.0 - 1 hour 16,094m - HM 1:18:51.7

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