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

Re: What Training Have You Done Today?

Post by Gustel » May 8th, 2024, 6:28 pm

1hr row

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 12,860m 2:19.9 128 739 22 115
12:00.0 2,580m 2:19.5 129 743 22 114
24:00.0 2,577m 2:19.6 128 741 22 119
36:00.0 2,571m 2:20.0 127 738 23 114
48:00.0 2,557m 2:20.7 125 731 23 115
1:00:00.0 2,574m 2:19.8 128 740 24 116
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

Jbrown1215
1k Poster
Posts: 126
Joined: January 28th, 2024, 10:31 pm
Location: California, USA

Re: What Training Have You Done Today?

Post by Jbrown1215 » May 8th, 2024, 7:55 pm

I'm participating in "Row Wars", a competition set up by Dylan Dragswiek and hosted on the ErgZone app. (Any of you here also participating?). This is week 1 of 4, with one prescribed challenge/test submitted each week for points, and points totaled up across all four weeks to determine the final standings. My first time participating in something like this, should be good fun.

This week's / today's workout was one that definitely does not play to my strengths... alternating intervals of 200 and 300 meters (9 in total) with a minute rest. "Score" for this workout was an equal weighting of performance across the 4th interval, 9th interval, as well as overall time, so in hindsight I probably should've thrown the *** DELETE - SPAM *** sink at those two intervals and gone a bit lighter on the rest. Ended up trying to stay fairly evenly paced throughout. Lightheaded and nauseous afterwards; my body is not used to this type of exertion...

Time Meters Pace Watts Cal/Hr S/M
6:24.6 2,200m 1:27.4 524 2103 40 163
...
0:34.5 200m 1:26.2 545 2177 43 148
r: 1:00 206m
0:53.3 300m 1:28.8 499 2018 39 162
r: 1:00 176m
0:34.8 200m 1:27.0 532 2129 40 157
r: 1:00 177m
0:51.9 300m 1:26.5 541 2161 40 167
r: 1:00 148m
0:34.7 200m 1:26.7 536 2145 41 162
r: 1:00 91m
0:52.8 300m 1:28.0 514 2067 40 169
r: 1:00 98m
0:35.0 200m 1:27.5 522 2098 41 164
r: 1:00 105m
0:53.0 300m 1:28.3 508 2047 40 170
r: 1:00 99m
0:34.7 200m 1:26.7 536 2145 42 168
r1,100m

After gathering myself on the spin bike for a few minutes, did a 5k firm paddle to finish off the day:

Time Meters Pace Watts Cal/Hr S/M HR
19:55.8 5,000m 1:59.5 205 1004 20 140
...
3:58.7 1,000m 1:59.3 206 1008 20 141
3:58.6 2,000m 1:59.3 206 1009 20 144
3:59.4 3,000m 1:59.7 204 1002 20 140
3:59.4 4,000m 1:59.7 204 1002 20 140
3:59.8 5,000m 1:59.9 203 998 20 138
YT: https://shorturl.at/crBK5
Log: https://shorturl.at/acrDV
39M, 6’3”, 205lbs
500m: 1:23.7
1k: 3:04
2k: 6:15
6k: 20:18
30R20: 8559m
10k: 34:37
60': 16873m
HM: 1:16:15
FM: 2:39:21

contdrift86
2k Poster
Posts: 257
Joined: August 30th, 2023, 10:01 pm

Re: What Training Have You Done Today?

Post by contdrift86 » May 8th, 2024, 10:25 pm

70 minutes UT2 today. Felt good, if a little sweaty.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:20:00.0	19,035m	2:06.0	175	900	19	
5:00.0	1,171m	2:08.0	167	873	19	141
r: 1:30	18m						
1:10:00.0	16,695m	2:05.7	176	905	19	158
r: 1:30	17m						
5:00.0	1,168m	2:08.4	165	868	19	155
r35m					
37 6’1 HW Male
100m - 00:16.7 - Oct-23
500m - 01:32.7 - Jan-24
1km - 03:21.1 - Mar-24
2km - 06:49.8 - Apr-24
5km - 18:20.4 - Feb-24
10km - 37:58.8 - Nov-23
HM - 1: 26:57.5 - Nov-23
30R20 - 7670 - Nov-23
60 mins - 15038 - Feb-24

alex9026
2k Poster
Posts: 238
Joined: September 11th, 2022, 1:24 pm

Re: What Training Have You Done Today?

Post by alex9026 » May 9th, 2024, 1:01 am

Jbrown1215 wrote:
May 8th, 2024, 7:55 pm
I'm participating in "Row Wars", a competition set up by Dylan Dragswiek and hosted on the ErgZone app. (Any of you here also participating?). This is week 1 of 4, with one prescribed challenge/test submitted each week for points, and points totaled up across all four weeks to determine the final standings. My first time participating in something like this, should be good fun.
I did see this and ordinarily it would've perked my interest, just not ideal timing for me really as I find some fitness post op. A good start for you, there was a CTC (February iirc) with a similar format, the 200's come round quick and soon hurt... when is the final submission day for week one? Asking for a friend :lol:
33 6'2 93kg
1min 362m 500m 1:26 2k 6:31 5k 17:52

nick rockliff
Half Marathon Poster
Posts: 2194
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » May 9th, 2024, 12:42 pm

Missed the last five days so first session since last Friday. Never row on weekends and bank holidays. Couldn't row Tuesday and Wednesday I had a lunchtime appointment in Edinburgh. That trip is a 440 mile drive so a bit weary today.

Just a 40r20 to get into it again, quite warm today too which is nice for a change.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,681m 2:03.9 184 932 20 126
5:00.0 1,210m 2:03.9 184 932 20 114
10:00.0 1,210m 2:03.9 184 932 20 118
15:00.0 1,210m 2:03.9 184 932 20 124
20:00.0 1,210m 2:03.9 184 932 20 127
25:00.0 1,210m 2:03.9 184 932 20 129
30:00.0 1,210m 2:03.9 184 932 20 132
35:00.0 1,210m 2:03.9 184 932 20 134
40:00.0 1,210m 2:03.9 184 932 20 135
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

alex9026
2k Poster
Posts: 238
Joined: September 11th, 2022, 1:24 pm

Re: What Training Have You Done Today?

Post by alex9026 » May 9th, 2024, 2:40 pm

1:00:00.0 15,157m 1:58.7 209 1019 20
12:00.0 2,993m. 2:00.2 201 992 20
24:00.0 3,024m 1:59.0 207 1013 20
36:00.0 3,034m 1:58.6 210 1021 20
48:00.0 3,042m 1:58.3 211 1026 20
1:00:00.0 3,065m. 1:57.4 216 1043 20

60r20 today. Adjusted the foot plate, from number 2 to 1 and laces a touch looser, no foot/calf issues. Hopefully this easy fix has resolved my issue.
33 6'2 93kg
1min 362m 500m 1:26 2k 6:31 5k 17:52

Jbrown1215
1k Poster
Posts: 126
Joined: January 28th, 2024, 10:31 pm
Location: California, USA

Re: What Training Have You Done Today?

Post by Jbrown1215 » May 9th, 2024, 4:50 pm

Today was one of those UT2 sessions where I wasn't feeling it at all from the very first stroke. Likely my CNS is a bit fried from yesterday's intervals (40+spm @ 1:27 splits. Yuck.), so I shut things down after 10k.

Time Meters Pace Watts Cal/Hr S/M HR
39:41.4 10,004m 1:59.0 208 1014 21 132
YT: https://shorturl.at/crBK5
Log: https://shorturl.at/acrDV
39M, 6’3”, 205lbs
500m: 1:23.7
1k: 3:04
2k: 6:15
6k: 20:18
30R20: 8559m
10k: 34:37
60': 16873m
HM: 1:16:15
FM: 2:39:21

Dangerscouse
Marathon Poster
Posts: 10030
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 10th, 2024, 2:13 am

49:55.0 12,000m 2:04.7 180 919 20 123
6:14.3 1,500m. 2:04.7 180 920 21 119
6:14.4 3,000m. 2:04.8 180 919 20 121
6:14.4 4,500m 2:04.8 180 919 20 122
6:14.6 6,000m 2:04.8 180 918 20 123
6:14.3 7,500m 2:04.7 180 920 20 126
6:14.4 9,000m 2:04.8 180 919 20 125
6:14.4 10,500m 2:04.8 180 919 20 126
6:14.1 12,000m 2:04.7 180 921 20 127

Just like Justin, I wasn't feeling good today after another brutal (far too) hot dynamic Pilates class yesterday, and I could have happily stayed in bed. I'm glad I didn't as it was another good exercise in resilience.

I'm still nursing a slightly injured erg as I half listened to Mike and made a stupid assumption when he mentioned the hangar shaft. I've got the bolts, but the shaft is coming tomorrow. Luckily, Cynthia seems to be holding up well despite only operating on one bolt, but I don't want to push my luck and have the footplate snap off.
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

Sakly
Half Marathon Poster
Posts: 2838
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » May 10th, 2024, 6:48 am

Back is much better, lungs as well. HR responded accordingly, despite a hard gym session yesterday, which gave me a bit sore glutes.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
1:25:21	21,097m	2:01.3	196	973	20	140
12:09.5	3,000m	2:01.5	195	970	20	137
12:09.1	6,000m	2:01.5	195	971	20	139
12:08.5	9,000m	2:01.4	196	972	20	141
12:09.1	12,000m	2:01.5	195	971	20	139
12:08.5	15,000m	2:01.4	196	972	20	141
12:09.1	18,000m	2:01.5	195	971	20	143
12:07.9	21,000m	2:01.3	196	974	20	143
12:07.7	21,097m	1:02:31	0	300	20	143
No idea what happened with the last split. My recent 10k has also some strange numbers in it...probably I should update my PM5 and see if it gets better 😄
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: 462
Joined: January 27th, 2022, 8:40 pm

Re: What Training Have You Done Today?

Post by deadlifting265 » May 10th, 2024, 11:33 am

10/5/24(Fri)

1min to 7mins(1)

28mins-7903m-1.46.2-R23-291w

1-295m-1.41.6-R27-333w

2-574m-1.44.5-R25-306w

3-854m-1.45.3-R24-299w

4-1127m-1.46.4-R23-290w

5-1404m-1.46.8-R22-287w

6-1679m-1.47.2-R22-284w

7-1969m-1.46.6-R23-289w

Ascending set today as opposed to descending last time.

Relative better than the descending last time and I would say harder going up.

Had to slightly "rest" on the 6mins to save for the 7min.

Always hard to gauge on only 1min rec between sets, but fastest yet on this sesssion.....

nick rockliff
Half Marathon Poster
Posts: 2194
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » May 10th, 2024, 11:56 am

Was going to be a 60r22 with a target pace of 1.59.5 but has been warm today and quite humid. Got to 30 min and sweat was pouring off me so called it a day.

Time Meters Pace Watts Cal/Hr S/M
31:30.8 7,536m 2:05.4 177 910 22 132
5:00.0 1,255m 1:59.5 205 1005 22 124
10:00.0 1,255m 1:59.5 205 1005 22 128
15:00.0 1,254m 1:59.6 204 1003 22 132
20:00.0 1,255m 1:59.5 205 1005 22 134
25:00.0 1,254m 1:59.6 204 1003 22 139
30:00.0 1,254m 1:59.6 204 1003 22 137
31:30.7 9m 1:23:58.8 0 300 0 137
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

SBRICHARDSON1973
Paddler
Posts: 14
Joined: November 20th, 2016, 10:56 am

Re: What Training Have You Done Today?

Post by SBRICHARDSON1973 » May 10th, 2024, 3:15 pm

Just getting back on it.
10 x 500m. 1 minute rest. Reducing split from 1.58 to 1.48. Last 3 were hard

Jbrown1215
1k Poster
Posts: 126
Joined: January 28th, 2024, 10:31 pm
Location: California, USA

Re: What Training Have You Done Today?

Post by Jbrown1215 » May 10th, 2024, 6:18 pm

A set of rate pyramids today for a change of pace... Did my best to stick to the stroke rates but lost focus for a bit on the final pyramid. That was the only blemish, otherwise a solid session, and one that I'll add to my catalog...

Time Meters Pace Watts Cal/Hr S/M HR
57:00.0 15,480m 1:50.4 260 1193 20 155
...
4:00.0 1,052m 1:54.0 236 1111 18 135
3:00.0 808m 1:51.3 253 1171 20 143
2:00.0 546m 1:49.8 264 1207 22 146
1:00.0 281m 1:46.7 288 1289 24 150
2:00.0 544m 1:50.2 261 1197 22 148
3:00.0 809m 1:51.2 254 1174 20 152
4:00.0 1,064m 1:52.7 244 1139 18 155
r: 9:55 309m
4:00.0 1,096m 1:49.4 267 1217 20 148
3:00.0 828m 1:48.6 273 1237 22 155
2:00.0 562m 1:46.7 288 1289 24 159
1:00.0 288m 1:44.1 310 1365 26 160
2:00.0 555m 1:48.1 277 1253 24 161
3:00.0 827m 1:48.8 272 1234 22 163
4:00.0 1,092m 1:49.8 264 1207 20 165
r: 9:55 671m
4:00.0 1,069m 1:52.2 247 1151 18 151
3:00.0 816m 1:50.2 261 1197 20 157
2:00.0 551m 1:48.8 271 1232 23 160
1:00.0 280m 1:47.1 285 1279 24 162
2:00.0 546m 1:49.8 264 1207 23 163
3:00.0 806m 1:51.6 251 1165 20 162
4:00.0 1,059m 1:53.3 241 1127 18 163
r: 9:55 1,591m
r2,571m
YT: https://shorturl.at/crBK5
Log: https://shorturl.at/acrDV
39M, 6’3”, 205lbs
500m: 1:23.7
1k: 3:04
2k: 6:15
6k: 20:18
30R20: 8559m
10k: 34:37
60': 16873m
HM: 1:16:15
FM: 2:39:21

alex9026
2k Poster
Posts: 238
Joined: September 11th, 2022, 1:24 pm

Re: What Training Have You Done Today?

Post by alex9026 » May 11th, 2024, 8:49 am

10:00.0 2,632m 1:53.9 236 1113 20
10:04.7 12m 3:15.8 47 460 0

8:00.0 2,494m 1:36.2 393 1651 35
1:00.0 311m 1:36.4 390 1641 36
r: 1:00 38m
1:00.0 314m 1:35.5 401 1681 37
r: 1:00 43m
1:00.0 314m 1:35.5 401 1681 35
r: 1:00 25m
1:00.0 311m 1:36.4 390 1641 35
r: 1:00 37m
1:00.0 311m 1:36.4 390 1641 34
r: 1:00 21m
1:00.0 311m 1:36.4 390 1641 36
r: 1:00 28m
1:00.0 312m 1:36.1 394 1654 35
r: 1:00 24m
1:00.0 309m 1:37.0 382 1616 33
r: 1:00 23m
r239m

Plan was to squat 3x5 then in to a 30r20, taking a step closer to 8000m. Got the lifting in, but pulled the pin after ten minutes on the row. Just too hot in the garage. I knew it would be, but I'm in between night shifts so couldn't get it done earlier in the day. All my work has been low rate stuff this week, so threw in a 1min on 1min off to wrap up.

A hilly 20 miles on the bike yesterday. I think the Erg'ing is paying off in terms of just sitting at an effort and controlling it, but my weight is for sure holding me back. I just love riding my bike, though, and treating at is a good form of cross training, so not overly bothered.
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 11th, 2024, 11:15 am

Easy 30 min followed by 10min faster rowing and 10 min cool down.
Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,416m 2:20.2 127 736 25
10:01.5 2,425m 2:04.0 183 931 27
10:04.2 2,091m 2:24.4 116 699 24 115
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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