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.
MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » May 6th, 2021, 2:29 am

Tandstad wrote:
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
Good meters!

At least you have Thor's hammer to demolish the floor :lol:
1983 Austria 1.86 107Kg
LP: 1:04.6 100m: 13.6 1': 392m 500m: 1:21.4
1k: 3:05 2k: 6:43 5k: 17:53 30': 8237m 30R20: 8088m 10k: 36:39
60': 16087m, HM: 1:19:42
Insta-Training log/vids: @martin.stoeger

MartinSH4321
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Posts: 2453
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Re: What Training Have You Done Today?

Post by MartinSH4321 » May 6th, 2021, 2:48 am

KeithT wrote:
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!!
Thanks Keith!
Absolutely unreal strength improvement. I expected to focus on weights for about 6 months and then being 10-20% below my all-time-PBs, now I'm 4 months in and already pretty close to my PBs!
I think I did some serious mistakes when training about 10-15 years ago, especially I trained too much and too hard, and tried to stay lean the whole time, so I think I was underrecovered.
2 more strength mesocycles for the coming 10 weeks, hopefully progression goes on :)
1983 Austria 1.86 107Kg
LP: 1:04.6 100m: 13.6 1': 392m 500m: 1:21.4
1k: 3:05 2k: 6:43 5k: 17:53 30': 8237m 30R20: 8088m 10k: 36:39
60': 16087m, HM: 1:19:42
Insta-Training log/vids: @martin.stoeger

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winniewinser
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Joined: August 9th, 2019, 9:35 am
Location: England

Re: What Training Have You Done Today?

Post by winniewinser » May 6th, 2021, 3:59 am

Wow....lots of updates to catch up on in only 24hrs......great training all, keep at it and happy rowing! :)

I had a day off yesterday in preparation for a 30'TT so let's see how that goes later :shock:
Alex, LWTM, 6'2" 49yo, 100m 17.3 1' 340m, 500m 1:30.0, 1km 3:14.3, 4min 1220m, 2km 6:50.2, 5km 17:59.8, 6km 21:46.7, 30' 8082m, 10km 37:31.3, 60' 15,669m, HM 1:22:14.7, FM 3:08:12.8

Skierg 1' 281m, 2km 8:32.0 :lol:, 5km 21:41.6

MartinSH4321
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Posts: 2453
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Re: What Training Have You Done Today?

Post by MartinSH4321 » May 6th, 2021, 4:33 am

winniewinser wrote:
May 6th, 2021, 3:59 am
Wow....lots of updates to catch up on in only 24hrs......great training all, keep at it and happy rowing! :)

I had a day off yesterday in preparation for a 30'TT so let's see how that goes later :shock:
Good luck mate! :)
1983 Austria 1.86 107Kg
LP: 1:04.6 100m: 13.6 1': 392m 500m: 1:21.4
1k: 3:05 2k: 6:43 5k: 17:53 30': 8237m 30R20: 8088m 10k: 36:39
60': 16087m, HM: 1:19:42
Insta-Training log/vids: @martin.stoeger

BorisVivienne
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Re: What Training Have You Done Today?

Post by BorisVivienne » May 6th, 2021, 6:40 am

Doing some AT stuff now. Today 3x8’ capped at 156 HR with rest to 110 HR.
Time Meters Pace Watts Cal/Hr S/M
24:00.0 6,589m 1:49.2 268 1223 28 154
8:00.0 2,222m 1:48.0 278 1255 29 154
8:00.0 2,191m 1:49.5 266 1216 29 153
8:00.0 2,175m 1:50.3 261 1196 28 155
Louis Hector Berlioz
"Time is a great teacher, but unfortunately, it kills all its pupils."
work time - employee monitoring software

flatbread
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Re: What Training Have You Done Today?

Post by flatbread » May 6th, 2021, 8:16 am

yesterday

60min block @ 292w (88% of my functional threshold wattage, so getting in the upper end of UT1 in rowing-zones)
55min @ 240w (lower end UT2)

got my 1800+ calories and called it a day

scale said 163 this morning. I was 160 before the Covid stuff, and gained a few kilos thinking it might not be bad for my immune system to carry some extra weight and not be so lean (which may have been a dumb idea). so almost back to 73kg, which is a good cycling weight for me. light enough for the climbs but not giving up too much strength.
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

KeithT
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Posts: 1892
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » May 6th, 2021, 8:41 am

MartinSH4321 wrote:
May 6th, 2021, 2:48 am
KeithT wrote:
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!!
Thanks Keith!
Absolutely unreal strength improvement. I expected to focus on weights for about 6 months and then being 10-20% below my all-time-PBs, now I'm 4 months in and already pretty close to my PBs!
I think I did some serious mistakes when training about 10-15 years ago, especially I trained too much and too hard, and tried to stay lean the whole time, so I think I was underrecovered.
2 more strength mesocycles for the coming 10 weeks, hopefully progression goes on :)
That's interesting and I agree. When I was at my strongest/biggest (15ish years ago) I had went to training each body part once a week with less sets. Before that I did way more sets and hit everything twice a week and I was under-recovered. I think age plays a part in it all too as recovery is still my biggest issue but in general with weights I think it's easy to do too much.
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

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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » May 6th, 2021, 8:44 am

30' row with pace changes every 2', targets 2:02/2:08.

30:00.0 7,234m 2:04.4 182 925 21

Image
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

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » May 6th, 2021, 8:47 am

max_ratcliffe wrote:
May 6th, 2021, 8:44 am
30' row with pace changes every 2', targets 2:02/2:08.

30:00.0 7,234m 2:04.4 182 925 21

Image
Very pretty :wink: B)
Alex, LWTM, 6'2" 49yo, 100m 17.3 1' 340m, 500m 1:30.0, 1km 3:14.3, 4min 1220m, 2km 6:50.2, 5km 17:59.8, 6km 21:46.7, 30' 8082m, 10km 37:31.3, 60' 15,669m, HM 1:22:14.7, FM 3:08:12.8

Skierg 1' 281m, 2km 8:32.0 :lol:, 5km 21:41.6

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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » May 6th, 2021, 8:53 am

winniewinser wrote:
May 6th, 2021, 8:47 am
max_ratcliffe wrote:
May 6th, 2021, 8:44 am
30' row with pace changes every 2', targets 2:02/2:08.

30:00.0 7,234m 2:04.4 182 925 21

<>
Very pretty :wink: B)
One rogue stroke at 22' has completely ruined the aesthetics! But it's still easier on the eye than a table of 15 splits.

When's the TT?
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

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winniewinser
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Location: England

Re: What Training Have You Done Today?

Post by winniewinser » May 6th, 2021, 8:59 am

max_ratcliffe wrote:
May 6th, 2021, 8:53 am
winniewinser wrote:
May 6th, 2021, 8:47 am
max_ratcliffe wrote:
May 6th, 2021, 8:44 am
30' row with pace changes every 2', targets 2:02/2:08.

30:00.0 7,234m 2:04.4 182 925 21

<>
Very pretty :wink: B)
One rogue stroke at 22' has completely ruined the aesthetics! But it's still easier on the eye than a table of 15 splits.

When's the TT?
:lol: :lol:

After work.....not feeling totally energetic atm but will be by then.
Alex, LWTM, 6'2" 49yo, 100m 17.3 1' 340m, 500m 1:30.0, 1km 3:14.3, 4min 1220m, 2km 6:50.2, 5km 17:59.8, 6km 21:46.7, 30' 8082m, 10km 37:31.3, 60' 15,669m, HM 1:22:14.7, FM 3:08:12.8

Skierg 1' 281m, 2km 8:32.0 :lol:, 5km 21:41.6

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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » May 6th, 2021, 9:08 am

Tandstad wrote:
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
Very nice - close to perfect Stuness on so many parameters.
MartinSH4321 wrote:
May 6th, 2021, 2:29 am

At least you have Thor's hammer to demolish the floor :lol:
Hahaha. I had a mental image of JA ripping the floor up with his bare hands.
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

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ampire
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Re: What Training Have You Done Today?

Post by ampire » May 6th, 2021, 10:23 am

Really enjoyed this one. Felt smooth and relaxing.

5x3000m/2:00r row DF 97
Time Meters Pace Watts Cal/Hr S/M HR
1:03:54.9 15,000m 2:07.8 168 876 21 157
12:48.6 3,000m 2:08.1 167 873 21 153
12:45.3 3,000m 2:07.5 169 880 22 161
12:46.7 3,000m 2:07.7 168 877 22 160
12:47.2 3,000m 2:07.8 167 876 22 158
12:47.1 3,000m 2:07.8 167 876 22 156
r1,038m
M35|5'8"/173CM|148lb/67KG|LWT|MHR 192|RHR 42|2020: 5K 18:52.9 (@1:53.2/500)|C2-D+Slides+EndureRow Seat+NSI Minicell Foam

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » May 6th, 2021, 11:02 am

ampire wrote:
May 6th, 2021, 10:23 am
Really enjoyed this one. Felt smooth and relaxing.

5x3000m/2:00r row DF 97
Time Meters Pace Watts Cal/Hr S/M HR
1:03:54.9 15,000m 2:07.8 168 876 21 157
12:48.6 3,000m 2:08.1 167 873 21 153
12:45.3 3,000m 2:07.5 169 880 22 161
12:46.7 3,000m 2:07.7 168 877 22 160
12:47.2 3,000m 2:07.8 167 876 22 158
12:47.1 3,000m 2:07.8 167 876 22 156
r1,038m
Tidy work, well done
Alex, LWTM, 6'2" 49yo, 100m 17.3 1' 340m, 500m 1:30.0, 1km 3:14.3, 4min 1220m, 2km 6:50.2, 5km 17:59.8, 6km 21:46.7, 30' 8082m, 10km 37:31.3, 60' 15,669m, HM 1:22:14.7, FM 3:08:12.8

Skierg 1' 281m, 2km 8:32.0 :lol:, 5km 21:41.6

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » May 6th, 2021, 2:42 pm

30'TT that turned into a real battle 🥊 Proud to get through it and be over 8k for only the 2nd time but not the desired result today. Next time 👍👊

30:00.0 8,048m 1:51.8 25
6:00.0 1,639m 1:49.8 25
12:00.0 1,630m 1:50.4 25
18:00.0 1,598m 1:52.6 24
24:00.0 1,577m 1:54.1 24
30:00.0 1,605m 1:52.1 27

8200 is what I want 😎
Alex, LWTM, 6'2" 49yo, 100m 17.3 1' 340m, 500m 1:30.0, 1km 3:14.3, 4min 1220m, 2km 6:50.2, 5km 17:59.8, 6km 21:46.7, 30' 8082m, 10km 37:31.3, 60' 15,669m, HM 1:22:14.7, FM 3:08:12.8

Skierg 1' 281m, 2km 8:32.0 :lol:, 5km 21:41.6

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