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

Re: What Training Have You Done Today?

Post by deadlifting265 » May 11th, 2024, 2:17 pm

11/5/24(Sat)

Saturdays used to be Wattbike day but mainly due to the gym not maintaining the bikes, we are now rowing.

As long as we hit out targets on Mon/Wed/Fri then Sat can be slightly more "gentle" and longer.

We were going to do 20x750m(30) but having worked in the heat and having had a good solid week, we decided to do a controlled speed session but with very short recovery

30x20secs(30)-3296m-1.31-R35-464w

Was holding consistent splits and it felt hard but controlled as intended.

Probably could've held sub 1.30 avg but it wasn't meant to be at my usual gasping effort :lol:

Incline dumbbell press 6x10s-30/30/30/30/30/34kg after.......

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

Re: What Training Have You Done Today?

Post by alex9026 » May 12th, 2024, 3:41 am

50:00.0 12,846m 1:56.7 220 1056 20
10:00.0 2,520m. 1:59.0 207 1013 20
20:00.0 2,579m 1:56.3 222 1065 20
30:00.0 2,577m. 1:56.4 222 1063 20
40:00.0 2,569m. 1:56.7 220 1056 20
50:00.0 2,600m 1:55.3 228 1084 20

Got this in early off night shift to beat the heat to conclude another 60k week. Quite like a 50 min effort, not as arduous as the hour, but still a solid workout :lol: another 200metres/10 watts up on last week, shooting for 13k next week.
33 6'2 93kg
1min 362m 500m 1:26 2k 6:31 5k 17:52

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 12th, 2024, 4:15 am

Time Meters Pace Watts Cal/Hr S/M
1:21:29.1 21,097m 1:55.8 225 1074 24 146
11:42.6 3,000m. 1:57.1 218 1050 24 135
11:42.0 6,000m 1:57.0 219 1052 24 138
11:41.9 9,000m 1:56.9 219 1052 24 144
11:39.5 12,000m 1:56.5 221 1060 24 146
11:31.1 15,000m 1:55.1 229 1088 24 149
11:27.0 18,000m 1:54.5 233 1102 24 154
11:23.8 21,000m 1:53.9 236 1113 24 160
0:21.3 21,097m 1:49.7 264 1210 25 161

That was unexpected. We climbed Pen-Y-Ghent yesterday (apparently the hardest of the Three Peaks) and it went really well for both of us, so I was a bit tired this morning. I also spent far too long fixing Cynthia (my erg) last night to try and replace the hangar shaft. Note to anyone else that needs to do it, when only one bolt shears off, it's a two person job.

I started off a bit cautiously, as I was wondering if I'd repaired it properly, but I slowly ramped it up as the lethargy and caution disappeared, so it became a solid workout in 25c heat 🥵.

I know I've got a way to go yet as I need to be comfortable(ish) with circa four splits quicker for a HM before I get to something close to PB territory for am FM. It's all progress though as the mind games didn't really bother me, and when they did I laughed them off, much like I used to be able to do regularly about three years ago.
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

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

Re: What Training Have You Done Today?

Post by alex9026 » May 12th, 2024, 4:26 am

Dangerscouse wrote:
May 12th, 2024, 4:15 am
Time Meters Pace Watts Cal/Hr S/M
1:21:29.1 21,097m 1:55.8 225 1074 24 146
11:42.6 3,000m. 1:57.1 218 1050 24 135
11:42.0 6,000m 1:57.0 219 1052 24 138
11:41.9 9,000m 1:56.9 219 1052 24 144
11:39.5 12,000m 1:56.5 221 1060 24 146
11:31.1 15,000m 1:55.1 229 1088 24 149
11:27.0 18,000m 1:54.5 233 1102 24 154
11:23.8 21,000m 1:53.9 236 1113 24 160
0:21.3 21,097m 1:49.7 264 1210 25 161

That was unexpected. We climbed Pen-Y-Ghent yesterday (apparently the hardest of the Three Peaks) and it went really well for both of us, so I was a bit tired this morning. I also spent far too long fixing Cynthia (my erg) last night to try and replace the hangar shaft. Note to anyone else that needs to do it, when only one bolt shears off, it's a two person job.

I started off a bit cautiously, as I was wondering if I'd repaired it properly, but I slowly ramped it up as the lethargy and caution disappeared, so it became a solid workout in 25c heat 🥵.

I know I've got a way to go yet as I need to be comfortable(ish) with circa four splits quicker for a HM before I get to something close to PB territory for am FM. It's all progress though as the mind games didn't really bother me, and when they did I laughed them off, much like I used to be able to do regularly about three years ago.
Good work Stu, a strong finish.
33 6'2 93kg
1min 362m 500m 1:26 2k 6:31 5k 17:52

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

Re: What Training Have You Done Today?

Post by Sakly » May 12th, 2024, 4:42 am

Dangerscouse wrote:
May 12th, 2024, 4:15 am
Time Meters Pace Watts Cal/Hr S/M
1:21:29.1 21,097m 1:55.8 225 1074 24 146
11:42.6 3,000m. 1:57.1 218 1050 24 135
11:42.0 6,000m 1:57.0 219 1052 24 138
11:41.9 9,000m 1:56.9 219 1052 24 144
11:39.5 12,000m 1:56.5 221 1060 24 146
11:31.1 15,000m 1:55.1 229 1088 24 149
11:27.0 18,000m 1:54.5 233 1102 24 154
11:23.8 21,000m 1:53.9 236 1113 24 160
0:21.3 21,097m 1:49.7 264 1210 25 161

That was unexpected. We climbed Pen-Y-Ghent yesterday (apparently the hardest of the Three Peaks) and it went really well for both of us, so I was a bit tired this morning. I also spent far too long fixing Cynthia (my erg) last night to try and replace the hangar shaft. Note to anyone else that needs to do it, when only one bolt shears off, it's a two person job.

I started off a bit cautiously, as I was wondering if I'd repaired it properly, but I slowly ramped it up as the lethargy and caution disappeared, so it became a solid workout in 25c heat 🥵.

I know I've got a way to go yet as I need to be comfortable(ish) with circa four splits quicker for a HM before I get to something close to PB territory for am FM. It's all progress though as the mind games didn't really bother me, and when they did I laughed them off, much like I used to be able to do regularly about three years ago.
Nice HM, Stu B)
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 12th, 2024, 10:52 am

Some easy meters after yesterday's outside session. 77k for this week.
I made some videos from this session and posted them on insta, if someone is interested in my bodyweight sessions exercises (randomnameforrandomguy).

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
41:00.2	10,000m	2:03.0	188	947	20	136
8:12.0	2,000m	2:03.0	188	947	20	134
8:12.1	4,000m	2:03.0	188	946	20	138
8:11.5	6,000m	2:02.8	189	949	20	139
8:12.0	8,000m	2:03.0	188	947	20	135
8:12.7	10,000m	2:03.1	187	944	20	136
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

Dutch
5k Poster
Posts: 580
Joined: March 21st, 2021, 8:19 am

Re: What Training Have You Done Today?

Post by Dutch » May 12th, 2024, 2:57 pm

Hi Guys, nice to see you all new and old faces.

So since I was last on here in March my training was mainly focused on a Powerlifting comp I was doing at easter, It went really well and was the result of a 6 month plan of weight loss and strength. i was rowing and Bike erging through out at a nice steady UT1 sometimes into the UT2 territory. Hr came down nicely as well.
In April I picked up a 4 week cold and was quite over trained, also family stresses really gave me time to think on the direction I wanted to go with fitness.

I really fancied including body weight exercises in my regime and really had the urge to try a rowing goal.

Firstly i have held between 80 to 81kg now for 2 months, so weight has steadied, I do a 5x5 rep scheme for squat, deads, bench and shoulder press. I do what I call lighter days for reps and they are 3/4x8 for all other exercises.

I have in the last 2 weeks finally done over 100 push ups straight off, I have been trying for 100 over 40 years and finally do it in my 50s, go figure?? I hit 23 pull ups yesterday in a row for a lifetime pb

I do the bike erg for 20 mins and keep upping the drag +2 each time to build strength in the legs.

I have had a target of a sub 1min 30 sec 500m for about 22 yrs now and I really feel this is the time. I am pulling more watts per stroke than ever, so the strength training is paying off and I am about 8 strokes per min less.

I started at 200 meters and will add 10 each time I row until I get to 500m, then I will start the cycle again if need be. First two I have played with foot placement and sprint starts etc, I am going to do the workings out within the workout.
But I have discovered nice slow warm ups. Never done them before, guys on here always recommend them but I thought it was too much energy but I have to confess they work well. First session I did not do one but today I did.

6th may dist 200m, time 36 secs, watts 480, spm 42, av/500 1.30, df 146
11th may dist 210m, time 36.7 secs, watts 525, spm 43, av/500 1.27.3, df 145

Todays row I made a scrappy sprint start but was consistent right through.
My first milestone will be to get 350 m at 1 min, I am confident if i can hit that I will do sub 1.30. My current best for 1 min is 339m done about 3 yrs ago.
Age 54, 186cm 81kg

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

Re: What Training Have You Done Today?

Post by bassongirl » May 12th, 2024, 4:02 pm

W5S3 of the RowAlong 10k plan: 6x5min/2:30 r. Pace was planned to be 2k+10 and than faster. Well it was pretty faster:

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,515m 2:18.1 133 756 23 164
5:00.0 1,072m 2:19.9 128 739 23 157
r: 2:31 17m
5:00.0 1,076m 2:19.4 129 744 24 160
r: 2:32 16m
5:00.0 1,078m 2:19.1 130 747 24 162
r: 2:31 13m
5:00.0 1,082m 2:18.6 131 752 23 165
r: 2:32 19m
5:00.0 1,091m 2:17.4 135 763 23 168
r: 2:32 20m
5:00.0 1,115m 2:14.5 144 794 24 176
r: 1:30 15m

Didn't row for a week due to a business trip. Instead I went running 16,5 k in 3 sessions. Didn't run that long for over 10 years. Indoor rowing really gave me the fitness back during the last year :D
36yo, FHWT, 1,75m, First erg March 2023
@juliaf_rowing

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 13th, 2024, 12:30 am

Dutch wrote:
May 12th, 2024, 2:57 pm
Hi Guys, nice to see you all new and old faces.

So since I was last on here in March my training was mainly focused on a Powerlifting comp I was doing at easter, It went really well and was the result of a 6 month plan of weight loss and strength. i was rowing and Bike erging through out at a nice steady UT1 sometimes into the UT2 territory. Hr came down nicely as well.
In April I picked up a 4 week cold and was quite over trained, also family stresses really gave me time to think on the direction I wanted to go with fitness.

I really fancied including body weight exercises in my regime and really had the urge to try a rowing goal.

Firstly i have held between 80 to 81kg now for 2 months, so weight has steadied, I do a 5x5 rep scheme for squat, deads, bench and shoulder press. I do what I call lighter days for reps and they are 3/4x8 for all other exercises.

I have in the last 2 weeks finally done over 100 push ups straight off, I have been trying for 100 over 40 years and finally do it in my 50s, go figure?? I hit 23 pull ups yesterday in a row for a lifetime pb

I do the bike erg for 20 mins and keep upping the drag +2 each time to build strength in the legs.

I have had a target of a sub 1min 30 sec 500m for about 22 yrs now and I really feel this is the time. I am pulling more watts per stroke than ever, so the strength training is paying off and I am about 8 strokes per min less.

I started at 200 meters and will add 10 each time I row until I get to 500m, then I will start the cycle again if need be. First two I have played with foot placement and sprint starts etc, I am going to do the workings out within the workout.
But I have discovered nice slow warm ups. Never done them before, guys on here always recommend them but I thought it was too much energy but I have to confess they work well. First session I did not do one but today I did.

6th may dist 200m, time 36 secs, watts 480, spm 42, av/500 1.30, df 146
11th may dist 210m, time 36.7 secs, watts 525, spm 43, av/500 1.27.3, df 145

Todays row I made a scrappy sprint start but was consistent right through.
My first milestone will be to get 350 m at 1 min, I am confident if i can hit that I will do sub 1.30. My current best for 1 min is 339m done about 3 yrs ago.
Welcome back Dutch, it looks like your training is going really well across all sorts of areas, especially your strength training 💪
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

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 13th, 2024, 3:30 am

42:49.0 10,000m 2:08.4 165 868 18 117
5:21.8 1,250m 2:08.7 164 864 18 113
5:21.4 2,500m. 2:08.5 165 866 18 112
5:21.2 3,750m 2:08.4 165 867 18 117
5:20.7 5,000m 2:08.2 166 870 18 116
5:21.0 6,250m 2:08.4 165 869 18 120
5:21.0 7,500m 2:08.4 165 869 18 121
5:20.6 8,750m 2:08.2 166 871 18 122
5:21.3 10,000m 2:08.5 165 867 18 120

Starting HR was circa +10 higher so I reduced it to 10k instead of 12k and reined in the pace and effort
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

Dutch
5k Poster
Posts: 580
Joined: March 21st, 2021, 8:19 am

Re: What Training Have You Done Today?

Post by Dutch » May 13th, 2024, 4:57 am

Dangerscouse wrote:
May 13th, 2024, 3:30 am
42:49.0 10,000m 2:08.4 165 868 18 117
5:21.8 1,250m 2:08.7 164 864 18 113
5:21.4 2,500m. 2:08.5 165 866 18 112
5:21.2 3,750m 2:08.4 165 867 18 117
5:20.7 5,000m 2:08.2 166 870 18 116
5:21.0 6,250m 2:08.4 165 869 18 120
5:21.0 7,500m 2:08.4 165 869 18 121
5:20.6 8,750m 2:08.2 166 871 18 122
5:21.3 10,000m 2:08.5 165 867 18 120

Starting HR was circa +10 higher so I reduced it to 10k instead of 12k and reined in the pace and effort
Hi danger, yes training is going well thankfully, I seem to be tuned in now so we will see where it leads. i am just trying to keep things simple as you have often quoted lol :)

I have seen some of your training over the last 2 weeks or so and your times are coming back down to where I remember you being, nice to see its paying off for you, keep well m8 B)
Age 54, 186cm 81kg

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

Re: What Training Have You Done Today?

Post by Sakly » May 13th, 2024, 6:01 am

Same session than yesterday, easy 10k r20 with a slightly faster pace.
Gym session in the evening.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
40:38.4	10,000m	2:01.9	193	964	20	136
8:08.0	2,000m	2:02.0	193	963	20	135
8:07.5	4,000m	2:01.8	193	965	20	136
8:07.7	6,000m	2:01.9	193	964	20	137
8:07.5	8,000m	2:01.8	193	965	20	136
8:07.7	10,000m	2:01.9	193	964	20	139
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

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

Re: What Training Have You Done Today?

Post by jcross485 » May 13th, 2024, 8:37 am

Another pretty hectic week with work (and travel), kids activities, and just life stuff at home.

I keep mentioning that soon things should settle down and I am optimistic they will; I do have quite a busy week ahead again with work with some travel, kids activities Monday, Tuesday, Thursday, and Friday, and some other things at home, but hopefully a bit more breathing room soon.

That said, I've been able to stay somewhat consistent with training by getting in 5-6 sessions a week, although I have been playing most days by feel and doing what I want as opposed to following any kind of plan or routine. I really need to commit myself to a plan or program and go all in on it.

---

5/5 - 16k steady. Very pleased with this one as HR stayed in the 130's the entire session.

5/6 - Strength work; 1.5" Deficit Deadlifts (5 sets of 5 w/ 285lbs), 5 rounds of 10 push ups, 10 walking lunges (per leg) w/ 20kg weight vest. Pretty good session but not necessarily pleased with how quick I gassed out on push ups, a bit of an "ah ha" moment when it comes to strength work.

5/7 - 15k; 3 x 5k (1k "over/unders"). Pretty happy with this session as I was able to get the quicker K's at 215W+ and still recover quite quickly with HR into the low 140s while pulling 180W on my slower K's.

5/8 - Nothing. Work travel out of state.

5/9 - 12k; 3k warmup, 6 x 1k (1:00 rest), 3k cool down. Told myself going in I wanted to target roughly HM goal (207W +/-) pace but did go a bit hotter, starting at 219W and working up to 227W. HR didn't get too high and I felt very much in control the entire time, a pretty good sign. SR was a tad higher too but felt really comfortable at 26 for the K repeats.

5/10 - Strength work; went to a local park and did 10 rounds of 5 pull ups, 10 push ups, and 10 walking lunges (per leg) with a 10kg vest in 25:00. Another eye opener with respect to strength work; I clearly have neglected some things as this was much harder than it should have been. I'm pleased with the way deadlifts are progressing since getting back into them over the last few months and rowing seems to be in a good place but this BW strength work I used to knock out with ease has taken a dip.

5/11 - 6.75k ruck w/ 20kg in the AM, 7.5k run (5:09/k pace) in the PM. HR did get up a tad on the run but it was also quite warm (27C / 80F) with no breeze and no cloud cover.

5/12 - 15k steady in the AM. HR was up a tad on this one from where I would like to see it for a 180W effort but it was on the back of a double session the day before and quite warm when I did it. Strength work in the PM; worked up to 10 sets of 5 on 1.5" Deficit Deadlift w/ 285lbs. Deadlifts felt great as it felt like every set got cleaner and faster.

---

As I mentioned, I need to settle on a program or plan and go after it.

Rowing is in a decent place despite {i}only{/i} doing 40-50k a week as opposed to 70k+ per week like I was doing the back half of 2023, possibly from getting a bit of quality or intensity in.

I'm pleased with the way deadlifts have progressed and I feel like working those are really helping my rowing as my bodyweight strength work has taken a hit.

I really enjoy running but it doesn't treat me as well as rowing and I need to just accept that or find a way to incorporate some controlled running to scratch the itch without beating myself up (maybe a few row/run bricks with short runs).

The BW strength stuff has definitely taken a hit from lack of consistency; it only seems to have impacted itself.

Ultimately, there are too many things I want to be good at or maintain that I do not have the time or capacity to train for all at once right now due to work and life; if I could train 12 hours a week consistently, I would be able to get it all in, but I am limited to about 6 hours per week and need to make the most of it. I am thankful I can make 6 hours per week work consistently but need to work within that constraint.
M, 38; 5'10" (1.78cm), 180lbs (82kg)

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 13th, 2024, 9:46 am

jcross485 wrote:
May 13th, 2024, 8:37 am
The BW strength stuff has definitely taken a hit from lack of consistency; it only seems to have impacted itself.
It really is surprising how quickly you lose strength for specific movements, despite not feeling like you're losing strength.
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

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 13th, 2024, 9:48 am

Dutch wrote:
May 13th, 2024, 4:57 am
I have seen some of your training over the last 2 weeks or so and your times are coming back down to where I remember you being, nice to see its paying off for you, keep well m8 B)
Thanks, but the lack of consistency is quite frustrating. I'm getting better, but I can't gauge my recovery requirements. What was more than enough a few years ago doesn't seem to be anymore
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

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