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

Re: What Training Have You Done Today?

Post by Jbrown1215 » May 13th, 2024, 11:04 am

Gave the "Row Wars" competition's Week 2 workout a go yesterday - 3x1400m w/ 0:30 rest (ouch!)

Time Meters Pace Watts Cal/Hr S/M
13:59.0 4,200m 1:39.8 351 1508 29
...
4:40.0 1,400m 1:40.0 350 1504 29
4:40.2 1,400m 1:40.0 349 1501 29
4:38.8 1,400m 1:39.5 355 1520 30
r106m

Will hopefully fare a bit better this week than in Week 1; I just don't have the power (yet!) to hang with the big boys when it comes to short interval sprinting. I'm hoping weeks 3 & 4 feature mid-to-long distance stuff that's more in my wheelhouse :).
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

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

Re: What Training Have You Done Today?

Post by Jbrown1215 » May 13th, 2024, 11:16 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.
"Solid" would be an understatement. Great piece!
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

Tandstad
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Posts: 1070
Joined: May 10th, 2013, 7:00 am

Re: What Training Have You Done Today?

Post by Tandstad » May 13th, 2024, 12:26 pm

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.
Very strong session Stu, looks like HR is low and controlled!I have often surprised myself with good sessions on days where I thought my legs were empty from previous training. Don't know why this is, perhaps they are numb from the other training, or you take away some of the nerves perhaps😎💪
39YO, 188 cm, 115 kg, NOR. Instagram: jtands
1K: 2:59(2020), 2K: 6:16(2020), 5K: 16:44(2020), 10K: 34:44(2020), 30min: 8743m(2020), 30r20: 8416(2020), 60min: 16851(2021) HM: 1:16:19(2020)

p_b82
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Posts: 522
Joined: August 8th, 2022, 1:24 pm
Location: South Somerset, UK

Re: What Training Have You Done Today?

Post by p_b82 » May 13th, 2024, 12:32 pm

I've been pretty quiet since the turn of the season, mostly because I finally started a DIY job I'd put off while I was training for the FM, as I was worried about my back.... turns out maybe I was right to be careful, but not due to my back; 13 days ago while slicing a vinyl floor tile down to size, I made the rookie error of not putting a fresh blade in the Stanley knife; it bit, skipped and then met my left middle finger that was steading the staight edge I was cutting along.
Didn't take a chunk off, or catch the bone luckily, but had a very deep slice that's still on the mend, but the flesh has knitted - although it's still very sensitive to pressure on the pad & tip.

So today it was a RT loop, do at least 30mins unstrapped at a pace that feels nice - pleasantly surprised with how it felt & went, esp given I did 12k hike yesterday in the sun.
Tougher than I thought it would be, but easier than I anticipated it being - sorta contradiction, but my -ve splits says I eased into it nicely - little push for the final 1k to remind myself what it feels like to work in the 180's Hr.

Time Meters Pace Watts Cal/Hr S/M Hr
30:42.7 7,023m 2:11.1 155 833 24 168
5:00.0 1,123m 2:13.5 147 805 23 146
10:00.0 1,131m 2:12.6 150 816 24 159
15:00.0 1,134m 2:12.2 151 820 24 165
20:00.0 1,139m 2:11.6 153 827 23 169
25:00.0 1,141m 2:11.4 154 830 24 172
30:00.0 1,181m 2:07.0 171 887 25 183
30:42.7 175m 2:02.0 193 963 25 183
M 6'4 born:'82
PB's
'23: 6k=25:23.5, HM=1:36:08.0, 30'=7,077m, 60'=13,702m
'24: 500m=1:37.7, 2k=7:44.80, 5k=20:42.9, 10k=42:13.1, FM=3:18:35.4
Logbook

deadlifting265
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Posts: 462
Joined: January 27th, 2022, 8:40 pm

Re: What Training Have You Done Today?

Post by deadlifting265 » May 13th, 2024, 12:57 pm

13/5/24(Mon)

45mins Fartlek

11628m-1.56-R20-224w

As Fartlek stands for, we played around with the "on's totalling 30mins out of the 45mins.

There were 9 on's spread out over the 45mins

10mins-1.51.7
2mins-1.42.3
4mins-1.50.9
2mins-1.48.2
4mins-1.51.6
2mins-1.47.5
2mins-1.47.9
1min-1.42
3mins-1.47.2

Safety-bar squats 5x10s after......

jcross485
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Posts: 604
Joined: February 27th, 2022, 10:04 am

Re: What Training Have You Done Today?

Post by jcross485 » May 13th, 2024, 1:50 pm

Dangerscouse wrote:
May 13th, 2024, 9:46 am
It really is surprising how quickly you lose strength for specific movements, despite not feeling like you're losing strength.
It really is! And it seems to be specific.

My rowing fitness is in a good place but my running is clearly miles behind where it used to be.

I'm deadlifting again and feeling better with it which is clearly strength training.

I ended up going back to the park this morning after dropping my boys at school and did 20 rounds of 5 pull ups, 10 push ups, and 10 walking lunges per leg, this time with bodyweight and no weight vest, and was able to get it done in a shade under 40:00. This is on par or even slightly better than where I had been.

Either Friday was a fluke bad day or I'm missing some of the strength endurance on the heavier stuff; a 10kg weight vest doesn't seem like much on paper but it really zapped me on Friday, especially on the upper body (pull ups, push ups) movements.
M, 38; 5'10" (1.78cm), 180lbs (82kg)

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

Re: What Training Have You Done Today?

Post by Sakly » May 13th, 2024, 3:21 pm

15min skierg warmup for gym session

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	3,779m	1:59.0	207	1013	29
3:00.0	735m	2:02.4	191	956	29
6:00.0	749m	2:00.1	202	994	29
9:00.0	756m	1:59.0	207	1013	30
12:00.0	763m	1:57.9	213	1033	30
15:00.0	776m	1:55.9	224	1072	30
Warmup felt quite good.
Single leg romanian deadlifts @40kg also very stable, 4x 8 each leg.
First upper body exercise, strict handstand pushups, really annoying, no power 😅
So I decided to shorten the session and focus on lower body today, as I was alone in today's session. Two exercise combinations as follows:
5 rounds on every 2min: 30m broad jumps (=12) - 12 Jackknives
5 rounds on every 3:30min: 32 25kg sandbag walking lunges - 20 straight leg raises (lying on the floor, not hanging from a bar).
Walking lunges by far the most draining exercise today, underrated it at that weight.
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

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 14th, 2024, 3:12 am

14:14.0 4,000m 1:46.7 288 1290 30 145
3:39.5 1,000m 1:49.7 265 1211 30 133
r: 0:58 17m
3:32.7 1,000m 1:46.3 291 1301 30 145
r: 1:22 17m
3:30.8 1,000m 1:45.4 299 1328 30 150
r: 1:31 18m
3:30.9 1,000m 1:45.4 298 1327 30 153
r: 0:43 22m
r74m

I should have stayed in bed. I programmed in 1k repeats on undefined rest just to see what was what and it felt bad in a bad way from early on, so I did the sensible thing.

Followed it up with a 40r20 with no plans other than trying to convince myself it was worth it

40:00.0 9,830m 2:02.0 192 962 20 135
5:00.0 1,227m 2:02.2 192 959 20 133
10:00.0 1,228m 2:02.1 192 960 20 136
15:00.0 1,227m 2:02.2 192 959 20 134
20:00.0 1,228m 2:02.1 192 960 20 135
25:00.0 1,229m 2:02.0 193 962 20 136
30:00.0 1,229m 2:02.0 193 962 20 136
35:00.0 1,230m 2:01.9 193 964 20 137
40:00.0 1,231m 2:01.8 193 965 20 137
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

KeithT
Half Marathon Poster
Posts: 3110
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » May 14th, 2024, 12:02 pm

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.
Great to see you back and happy you been training well!!!!
56 yo, 6'3" 205# PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1305m, 2K - 6:27.8, 5K - 17:23, 30 min - 8444m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41

KeithT
Half Marathon Poster
Posts: 3110
Joined: February 5th, 2018, 12:41 pm

Re: What Training Have You Done Today?

Post by KeithT » May 14th, 2024, 12:07 pm

Been fighting a bad cold/flu for about a week - very limited training. Feeling a bit better but prob no ERG time til Thursday. I know these type of unplanned breaks can actually be good as long as not too long but I always feel like I am falling behind. What I am falling behind on I don't know but just never comfortable with limited activity for a week. When I have had injuries and such I still train other things but when sick and not training at all it just makes me nervous - sure you all can relate.
56 yo, 6'3" 205# PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1305m, 2K - 6:27.8, 5K - 17:23, 30 min - 8444m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41

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

Re: What Training Have You Done Today?

Post by Sakly » May 14th, 2024, 12:35 pm

KeithT wrote:
May 14th, 2024, 12:07 pm
sure you all can relate.
YES!
Get well soon :!:
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

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 14th, 2024, 1:02 pm

Bit cooler today so got my 60min ranking marker in.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,231m 1:58.1 212 1029 23 144
5:00.0 1,257m 1:59.3 206 1008 23 125
10:00.0 1,262m 1:58.8 208 1017 24 131
15:00.0 1,264m 1:58.6 209 1020 24 135
20:00.0 1,264m 1:58.6 209 1020 24 137
25:00.0 1,264m 1:58.6 209 1020 24 141
30:00.0 1,264m 1:58.6 209 1020 24 145
35:00.0 1,265m 1:58.5 210 1022 24 146
40:00.0 1,266m 1:58.4 210 1024 24 149
45:00.0 1,266m 1:58.4 210 1024 24 152
50:00.0 1,265m 1:58.5 210 1022 24 154
55:00.0 1,267m 1:58.3 211 1025 24 155
1:00:00.0 1,327m 1:53.0 242 1134 24 159

This beats my season best for last season so a good early marker. Target for this season is >15500
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

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 14th, 2024, 2:45 pm

KeithT wrote:
May 14th, 2024, 12:07 pm
When I have had injuries and such I still train other things but when sick and not training at all it just makes me nervous - sure you all can relate.
I'm not good to be around when I can't train due to illness. I get far too grumpy. Get well soon and be careful not to rush back when you should be resting a little bit more.

Far easier said than done :mrgreen:
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

Kerry1960
2k Poster
Posts: 448
Joined: February 8th, 2023, 7:15 am

Re: What Training Have You Done Today?

Post by Kerry1960 » May 14th, 2024, 2:55 pm

nick rockliff wrote:
May 14th, 2024, 1:02 pm
Bit cooler today so got my 60min ranking marker in.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,231m 1:58.1 212 1029 23 144
5:00.0 1,257m 1:59.3 206 1008 23 125
10:00.0 1,262m 1:58.8 208 1017 24 131
15:00.0 1,264m 1:58.6 209 1020 24 135
20:00.0 1,264m 1:58.6 209 1020 24 137
25:00.0 1,264m 1:58.6 209 1020 24 141
30:00.0 1,264m 1:58.6 209 1020 24 145
35:00.0 1,265m 1:58.5 210 1022 24 146
40:00.0 1,266m 1:58.4 210 1024 24 149
45:00.0 1,266m 1:58.4 210 1024 24 152
50:00.0 1,265m 1:58.5 210 1022 24 154
55:00.0 1,267m 1:58.3 211 1025 24 155
1:00:00.0 1,327m 1:53.0 242 1134 24 159

This beats my season best for last season so a good early marker. Target for this season is >15500
Still got it Nick. Quite sure you can do 15500 this season.
M64 6ft 2, 1.90m,14st 4lbs (200), 90 kg, NW England
First erg Jan 2023
PBs 500m 1:34.4, 1k 3:30.9, 2k 7:32.3
5k 20:09, 6k 24:30, 30m 7310m, 30r20 7133m

Dutch
5k Poster
Posts: 581
Joined: March 21st, 2021, 8:19 am

Re: What Training Have You Done Today?

Post by Dutch » May 14th, 2024, 3:13 pm

KeithT wrote:
May 14th, 2024, 12:02 pm

Great to see you back and happy you been training well!!!!
Hi Keith, thanks. Hope you get well soon m8

For todays training I tried out a 500 sprint on the bike erg, my legs died about two thirds through it, just not enough base fitness yet really.

warm up 2k
dist 500, time 43.5, av/watts 532, rpm 102, av/1000 1.27, df101

It was a fly and die really with a bit of attempted pace holding and df was prob too low. I am going to just build it up from 250m and add 20 each time and learn pacing as i go.

I am the fastest in the world currently this season for 50 to 54 and 6th overall of all ages. I dont mind that.
Age 54, 186cm 81kg

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