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.
flatbread
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Re: What Training Have You Done Today?

Post by flatbread » May 8th, 2021, 12:14 pm

today's zwifting

2hrs at 280w avg

10min @ 280w
60 min @ 320w
50min steady to get to 2000kj and done
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

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OregonERG
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Re: What Training Have You Done Today?

Post by OregonERG » May 8th, 2021, 12:28 pm

Dangerscouse wrote:
May 8th, 2021, 10:45 am
Image

Last attempt at the 100k. Absolutely disgusting from 65k onwards, and I very nearly quit three times, and just stopped another four times, before I eventually had to give up. I think my FM PB from last Saturday has taken more out of me than I realised, and that last 15k might as well have been 150k. Everything hurt, and it felt like my chest was in a vice and I was a wearing a lead cloak.

I'm pleased I struggled on for 20k, and managed a double FM distance, but apart from that I'm really disappointed with how it turned out.
Wow. I don't even know what to say. If the raison d'être for sport in our lives it to plumb the depths of our potential, you have reached that goal. That is a success. To run aground, so to speak, before the goal is reached is a hard lesson; but now you know where the shoals lie. You will succeed next time for sure!

p.s. I have run 65km before and the idea of going 35km further was out of the question. To row 85km on an erg is just amazing to me! Respect!
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

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ampire
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Re: What Training Have You Done Today?

Post by ampire » May 8th, 2021, 12:31 pm

Dangerscouse wrote:
May 8th, 2021, 10:45 am
Image

Last attempt at the 100k. Absolutely disgusting from 65k onwards, and I very nearly quit three times, and just stopped another four times, before I eventually had to give up. I think my FM PB from last Saturday has taken more out of me than I realised, and that last 15k might as well have been 150k. Everything hurt, and it felt like my chest was in a vice and I was a wearing a lead cloak.

I'm pleased I struggled on for 20k, and managed a double FM distance, but apart from that I'm really disappointed with how it turned out.
Good effort, but to be frank, that sounds miserable :D Are you going to attempt it again in the future?
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

Dutch
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Re: What Training Have You Done Today?

Post by Dutch » May 8th, 2021, 1:19 pm

Just done a 5k, I was going for a pb of sub 20 min, unfortuanately started with a positive split and instead of having my average overall time showing I used a paceboat. Totally blew me mentally and I stopped at 3.8k, I still had plenty of time to beat sub 20 min. When I can see my overall average I dont panic as much and can ease off for 500 or so and only lose a couple of tenths. I will have ago in 2 or 3 days.
Age 51, 186cm 84kg

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » May 8th, 2021, 2:21 pm

Dangerscouse wrote:
May 8th, 2021, 10:45 am
Image

Last attempt at the 100k. Absolutely disgusting from 65k onwards, and I very nearly quit three times, and just stopped another four times, before I eventually had to give up. I think my FM PB from last Saturday has taken more out of me than I realised, and that last 15k might as well have been 150k. Everything hurt, and it felt like my chest was in a vice and I was a wearing a lead cloak.

I'm pleased I struggled on for 20k, and managed a double FM distance, but apart from that I'm really disappointed with how it turned out.
Massive effort Stu, gutted for you not to finish but huge kudos for 85k!!! 😲😲😲👏👏👏
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 8th, 2021, 2:23 pm

Dutch wrote:
May 8th, 2021, 1:19 pm
Just done a 5k, I was going for a pb of sub 20 min, unfortuanately started with a positive split and instead of having my average overall time showing I used a paceboat. Totally blew me mentally and I stopped at 3.8k, I still had plenty of time to beat sub 20 min. When I can see my overall average I dont panic as much and can ease off for 500 or so and only lose a couple of tenths. I will have ago in 2 or 3 days.
Hard luck today but there's always tomorrow 💪👍👏
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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ampire
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Re: What Training Have You Done Today?

Post by ampire » May 8th, 2021, 2:24 pm

Dutch wrote:
May 8th, 2021, 1:19 pm
Just done a 5k, I was going for a pb of sub 20 min, unfortuanately started with a positive split and instead of having my average overall time showing I used a paceboat. Totally blew me mentally and I stopped at 3.8k, I still had plenty of time to beat sub 20 min. When I can see my overall average I dont panic as much and can ease off for 500 or so and only lose a couple of tenths. I will have ago in 2 or 3 days.
I am sure you will get it next time. I like to use negative splits as a pacing system, start slightly above the pace required and slowly increase pace until you are slightly below the pace required near the finish when you expend all your energy reserves on a strong sprint finish.
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 8th, 2021, 2:26 pm

An erg screen can hide many things....🎯 1:37.9 but I wanted 1:37.5....warmup my mind was screaming at me to rest today, mid way through I questioned my decision to have a crack at this, in the end I was pleased to see the back of it 😤. So despite the pace result Vs target it was a tough session. 🥵

6:27.0 2,000m 1:36.7 32
1:17.7 400m 1:37.1 32
1:17.5 400m 1:36.8 32
1:17.6 400m 1:37.0 33
1:17.8 400m 1:37.2 32
1:16.3 400m 1:35.3 35

Followed this with some weights 🏋️
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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OregonERG
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Re: What Training Have You Done Today?

Post by OregonERG » May 8th, 2021, 3:58 pm

winniewinser wrote:
May 8th, 2021, 2:26 pm
An erg screen can hide many things....🎯 1:37.9 but I wanted 1:37.5....warmup my mind was screaming at me to rest today, mid way through I questioned my decision to have a crack at this, in the end I was pleased to see the back of it 😤. So despite the pace result Vs target it was a tough session. 🥵

6:27.0 2,000m 1:36.7 32
1:17.7 400m 1:37.1 32
1:17.5 400m 1:36.8 32
1:17.6 400m 1:37.0 33
1:17.8 400m 1:37.2 32
1:16.3 400m 1:35.3 35

Followed this with some weights 🏋️
That is awesome. I would get a tattoo if I ever rowed that fast. That is bonkers. Hut ab! (as the Germans say).

p.s. why do you take 400m splits but record the pace as a "/500m" pace? Why not just take four 500m splits?
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

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OregonERG
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Re: What Training Have You Done Today?

Post by OregonERG » May 8th, 2021, 4:08 pm

I rowed an hour "all-out," but because I went out slightly too hard, it became a holding action for the last quarter hour... The first 30 minutes were at 1:52.x pace and felt doable. Then I started slipping. In the end though, I had to really work for it. Still, it was a PB, so that's good news.

15,823m in 60:00 min. @ 1:53.7 pace | HR 162 average | 31 SPM (which is what I always seem to row)

Today, for the first time I thought I might someday be able to row 16km in one hour. That is 1:52.5 pace, but unlike on previous attempts, that doesn't seem insane.
Last edited by OregonERG on May 8th, 2021, 4:16 pm, edited 3 times in total.
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

Dutch
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Re: What Training Have You Done Today?

Post by Dutch » May 8th, 2021, 4:12 pm

winniewinser wrote:
May 8th, 2021, 2:26 pm
An erg screen can hide many things....🎯 1:37.9 but I wanted 1:37.5....warmup my mind was screaming at me to rest today, mid way through I questioned my decision to have a crack at this, in the end I was pleased to see the back of it 😤. So despite the pace result Vs target it was a tough session. 🥵

6:27.0 2,000m 1:36.7 32
1:17.7 400m 1:37.1 32
1:17.5 400m 1:36.8 32
1:17.6 400m 1:37.0 33
1:17.8 400m 1:37.2 32
1:16.3 400m 1:35.3 35

Followed this with some weights 🏋️
Nice work, you have taken apart your best time. Good to see and inspiring. :P
Age 51, 186cm 84kg

Dutch
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Re: What Training Have You Done Today?

Post by Dutch » May 8th, 2021, 4:17 pm

OregonERG wrote:
May 8th, 2021, 4:08 pm
I rowed an hour "all-out," but because I went out slightly too hard, it became a holding action for the last quarter hour... The first 30 minutes were in 1:52.x and felt doable. Then I started slipping. In the end though, I had to work for it.

15,823m in 60:00 min. @ 1:53.7 pace | HR 162 average | 31 SPM (which is what I always seem to row)

Today, for the first time I thought I might someday be able to row 16km in one hour. That is 1:52.5 pace, but unlike on previous attempts, that doesn't seem insane.
Well done, 16k is well within your grasp now. 178 meters is about 45 seconds, I am sure you can find that by the end of May!
Age 51, 186cm 84kg

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » May 8th, 2021, 4:24 pm

OregonERG wrote:
May 8th, 2021, 3:58 pm
winniewinser wrote:
May 8th, 2021, 2:26 pm
An erg screen can hide many things....🎯 1:37.9 but I wanted 1:37.5....warmup my mind was screaming at me to rest today, mid way through I questioned my decision to have a crack at this, in the end I was pleased to see the back of it 😤. So despite the pace result Vs target it was a tough session. 🥵

6:27.0 2,000m 1:36.7 32
1:17.7 400m 1:37.1 32
1:17.5 400m 1:36.8 32
1:17.6 400m 1:37.0 33
1:17.8 400m 1:37.2 32
1:16.3 400m 1:35.3 35

Followed this with some weights 🏋️
That is awesome. I would get a tattoo if I ever rowed that fast. That is bonkers. Hut ab! (as the Germans say).

p.s. why do you take 400m splits but record the pace as a "/500m" pace? Why not just take four 500m splits?
Thx 😁....I'm following plans set by my coach so just do as I'm told😉😎 Working towards a 1kTT run soon.
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 8th, 2021, 4:27 pm

OregonERG wrote:
May 8th, 2021, 4:08 pm
I rowed an hour "all-out," but because I went out slightly too hard, it became a holding action for the last quarter hour... The first 30 minutes were at 1:52.x pace and felt doable. Then I started slipping. In the end though, I had to really work for it. Still, it was a PB, so that's good news.

15,823m in 60:00 min. @ 1:53.7 pace | HR 162 average | 31 SPM (which is what I always seem to row)

Today, for the first time I thought I might someday be able to row 16km in one hour. That is 1:52.5 pace, but unlike on previous attempts, that doesn't seem insane.
Still a great hour 💪💪💪
Dutch wrote:
May 8th, 2021, 4:12 pm
winniewinser wrote:
May 8th, 2021, 2:26 pm
An erg screen can hide many things....🎯 1:37.9 but I wanted 1:37.5....warmup my mind was screaming at me to rest today, mid way through I questioned my decision to have a crack at this, in the end I was pleased to see the back of it 😤. So despite the pace result Vs target it was a tough session. 🥵

6:27.0 2,000m 1:36.7 32
1:17.7 400m 1:37.1 32
1:17.5 400m 1:36.8 32
1:17.6 400m 1:37.0 33
1:17.8 400m 1:37.2 32
1:16.3 400m 1:35.3 35

Followed this with some weights 🏋️
Nice work, you have taken apart your best time. Good to see and inspiring. :P
I should have said these were intervals not a straight 2k....if only 😎

5x400m/2'30" R
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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ampire
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Re: What Training Have You Done Today?

Post by ampire » May 8th, 2021, 4:56 pm

winniewinser wrote:
May 8th, 2021, 4:27 pm
OregonERG wrote:
May 8th, 2021, 4:08 pm
I rowed an hour "all-out," but because I went out slightly too hard, it became a holding action for the last quarter hour... The first 30 minutes were at 1:52.x pace and felt doable. Then I started slipping. In the end though, I had to really work for it. Still, it was a PB, so that's good news.

15,823m in 60:00 min. @ 1:53.7 pace | HR 162 average | 31 SPM (which is what I always seem to row)

Today, for the first time I thought I might someday be able to row 16km in one hour. That is 1:52.5 pace, but unlike on previous attempts, that doesn't seem insane.
Still a great hour 💪💪💪
Dutch wrote:
May 8th, 2021, 4:12 pm
winniewinser wrote:
May 8th, 2021, 2:26 pm
An erg screen can hide many things....🎯 1:37.9 but I wanted 1:37.5....warmup my mind was screaming at me to rest today, mid way through I questioned my decision to have a crack at this, in the end I was pleased to see the back of it 😤. So despite the pace result Vs target it was a tough session. 🥵

6:27.0 2,000m 1:36.7 32
1:17.7 400m 1:37.1 32
1:17.5 400m 1:36.8 32
1:17.6 400m 1:37.0 33
1:17.8 400m 1:37.2 32
1:16.3 400m 1:35.3 35

Followed this with some weights 🏋️
Nice work, you have taken apart your best time. Good to see and inspiring. :P
I should have said these were intervals not a straight 2k....if only 😎

5x400m/2'30" R
You should be substantially faster than 6:50 at this point, the times you have been pulling since you started coaching have been pretty remarkable, keep up the good work.
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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