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

Re: What Training Have You Done Today?

Post by Jbrown1215 » May 14th, 2024, 7:24 pm

KeithT wrote:
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.
In my younger days my addictive personality made missing big chunks of training tough to manage; I'd be irritable and itching to get back to it. I thankfully have a bit healthier of a view of days off (planned or unplanned) now, but I can definitely relate to feeling like I'm "undoing" some of the hard work I've put in. Hope you recover soon!

---

After yesterday's HM, 8k active recovery row for me today followed by a 30 minute light spin on the Peloton. Tomorrow a full rest day.

Time Meters Pace Watts Cal/Hr S/M HR
33:19.7 8,000m 2:05.0 179 916 20 123
16:37.1 4,000m 2:04.6 181 922 20 123
16:42.7 8,000m 2:05.3 178 911 21 124
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 15th, 2024, 2:13 am

KeithT wrote:
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.
Good to hear you are feeling better Keith, and I definitely can relate to the feeling you are having when down with the sickness. I get grumpy if I get no training in, so last week(when I was under the weather with a really bad cough and throat felt like it was a straw, I took two days completely off, and after that just kept it very light on the erg to get some k's in for the week.
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)

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 15th, 2024, 2:28 am

Like mentioned in previous post, all of last week was obstructed by sickness. Our youngest one got a bad cough first, then later I got it. Not sure if it was a regular flu, or it could be the allergies. From experience, I know that if I rush to get back on the erg and do hard sessions, I might get a relapse. Took Mon/Tue off, and did light sessions the rest of the week to feel like I was doing something, at least towards the season mileage :D Yesterday I was feeling a bit better(still have a cough but much better), so I did a feeler session on the erg. Plan was to do some more harder work to see if body felt ok.

A couple of months ago(when starting back on the erg) I was feeling a bit lost, as the feeling of sitting on a 2:00 split was just totally different from what I had experienced before, and it felt like I was never going to get back to any fitness at all. Crisis maximizing of the worst kind :lol: But now I finally start feeling better even at sub 1:50 speeds, which is good to see. I just stopped after 5k yesterday as I did not have any goals with the session. I was not breathing very heavy from holding 1:48's for the last k's, so that is promising.
Time Meters Pace Watts Cal/Hr S/M
18:22.5 5,006m 1:50.1 262 1202 26
4:42.9 1,250m 1:53.1 242 1131 26
4:34.0 2,500m 1:49.6 266 1214 26
4:33.7 3,750m 1:49.4 267 1217 26
4:30.5 5,000m 1:48.2 276 1250 26
0:01.5 5,006m 2:05.0 179 916 0

Finished off with some short intervals where target was just dipping under 1:40
Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,212m 1:39.0 361 1541 26
1:00.0 302m 1:39.3 357 1528 28
r: 1:11 207m
1:00.0 303m 1:39.0 361 1541 26
r: 1:13 201m
1:00.0 304m 1:38.6 364 1553 25
r: 1:08 193m
1:00.0 304m 1:38.6 364 1553 26
r: 0:57 204m
r805m

Hopefully will be back in action later this week, and ready to put in volume work(no, not like March volume :lol: ) to tick off some boxes I have not ticked off in a while.
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)

Dangerscouse
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Posts: 10026
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 15th, 2024, 3:22 am

41:48.6 10,000m 2:05.4 177 910 19 117
5:13.5 1,250m. 2:05.4 177 910 20 110
5:13.1 2,500m. 2:05.2 178 913 20 114
5:13.2 3,750m. 2:05.2 178 912 20 118
5:12.6 5,000m. 2:05.0 179 916 20 120
5:14.6 6,250m. 2:05.8 176 904 20 120
5:13.4 7,500m. 2:05.3 178 911 20 119
5:14.5 8,750m. 2:05.8 176 905 20 118
5:13.7 10,000m 2:05.4 177 909 20 119

My CNS must be a bit frazzled as my CV wasn't troubled by this but I felt half awake at best
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: 2836
Joined: January 13th, 2022, 10:49 am

Re: What Training Have You Done Today?

Post by Sakly » May 15th, 2024, 7:28 am

Lower effort HM today, legs are still bit under recovered from Monday. Started with what felt good and maintained pace from first split throughout the session.

I planned a session yesterday, but got late home from work and really had no mojo to get anything done related to moving :lol:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
1:26:21	21,097m	2:02.7	189	950	20	139
12:16.6	3,000m	2:02.7	189	951	20	133
12:16.6	6,000m	2:02.7	189	951	20	136
12:16.6	9,000m	2:02.7	189	951	20	139
12:16.8	12,000m	2:02.8	189	950	20	138
12:16.8	15,000m	2:02.8	189	950	20	140
12:16.9	18,000m	2:02.8	189	950	20	140
12:16.9	21,000m	2:02.8	189	950	20	143
0:23.7	21,097m	2:02.1	192	960	20	147
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: 2193
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » May 15th, 2024, 12:29 pm

Just a 50r18 this evening.

Time Meters Pace Watts Cal/Hr S/M
50:00.0 11,721m 2:07.9 167 874 18 123
5:00.0 1,172m 2:07.9 167 874 18 110
10:00.0 1,172m 2:07.9 167 874 18 115
15:00.0 1,172m 2:07.9 167 874 18 118
20:00.0 1,172m 2:07.9 167 874 18 119
25:00.0 1,172m 2:07.9 167 874 18 123
30:00.0 1,172m 2:07.9 167 874 18 124
35:00.0 1,172m 2:07.9 167 874 18 128
40:00.0 1,172m 2:07.9 167 874 18 130
45:00.0 1,172m 2:07.9 167 874 18 131
50:00.0 1,173m 2:07.8 167 876 18 132
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

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 15th, 2024, 3:15 pm

15/5/24(Weds)

15mins AT

4264m-1.45.5-R22-298w

1419m-1.45.7-22-296w

1417m-1.45.8-22-295w

1428m-1.45-22-302w

Always on the edge with these AT sessions(I call them AT but it's just the fastest sustainable pace FOR the rate I can hold for that duration), but 0.7splits quicker than last time for the same rate.

Still working on getting to min R24. When I can hit this rate I know I'll be ready to do a seroious 2km.

3sec count seated shoulder press 4x5's-24kg/24kg/26kg/26kg after.......

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

Re: What Training Have You Done Today?

Post by alex9026 » May 16th, 2024, 6:12 am

deadlifting265 wrote:
May 15th, 2024, 3:15 pm
15/5/24(Weds)

15mins AT

4264m-1.45.5-R22-298w

1419m-1.45.7-22-296w

1417m-1.45.8-22-295w

1428m-1.45-22-302w
Nicely done, you'd have a good 5k in you I'm sure,though appreciate an extra 750m is a big ask if on the edge.
33 6'2 93kg
1min 362m 500m 1:26 2k 6:31 5k 17:52

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

Re: What Training Have You Done Today?

Post by alex9026 » May 16th, 2024, 6:19 am

1:22:03.2 21,097m 1:56.6 220 1058 21
19:09.2 5,000m 1:54.9 231 1093 22
19:20.3 10,000m 1:56.0 224 1071 21
19:40.4 15,000m 1:58.0 213 1032 21
19:47.3 20,000m 1:58.7 209 1019 20
4:05.9 21,097m 1:52.0 249 1155 23

Plan was 80mins steady today, but figured it would be ball park figure for a half so may as well hit a milestone and row one for the first time and push the pace a little, though probably a touch too quick early doors. If I can get comfortable at rate 22 for this, I'm probably only a few weeks away from 1:18 on a good day and mini taper (not 24 hours after squatting and deadlifting), which would better my running PB over this distance. One can but try... :D
33 6'2 93kg
1min 362m 500m 1:26 2k 6:31 5k 17:52

deadlifting265
2k Poster
Posts: 462
Joined: January 27th, 2022, 8:40 pm

Re: What Training Have You Done Today?

Post by deadlifting265 » May 16th, 2024, 9:20 am

alex9026 wrote:
May 16th, 2024, 6:12 am
deadlifting265 wrote:
May 15th, 2024, 3:15 pm
15/5/24(Weds)

15mins AT

4264m-1.45.5-R22-298w

1419m-1.45.7-22-296w

1417m-1.45.8-22-295w

1428m-1.45-22-302w
Nicely done, you'd have a good 5k in you I'm sure,though appreciate an extra 750m is a big ask if on the edge.
Cheers, true max would be faster but would have to be a pip or two rate.

For same percieved effort at rate 24, I would expect 1.44min so again true max would be faster.

Solid half btw, building a good foundation coming back.

Dangerscouse
Marathon Poster
Posts: 10026
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 16th, 2024, 12:00 pm

alex9026 wrote:
May 16th, 2024, 6:19 am
1:22:03.2 21,097m 1:56.6 220 1058 21
19:09.2 5,000m 1:54.9 231 1093 22
19:20.3 10,000m 1:56.0 224 1071 21
19:40.4 15,000m 1:58.0 213 1032 21
19:47.3 20,000m 1:58.7 209 1019 20
4:05.9 21,097m 1:52.0 249 1155 23

Plan was 80mins steady today, but figured it would be ball park figure for a half so may as well hit a milestone and row one for the first time and push the pace a little, though probably a touch too quick early doors. If I can get comfortable at rate 22 for this, I'm probably only a few weeks away from 1:18 on a good day and mini taper (not 24 hours after squatting and deadlifting), which would better my running PB over this distance. One can but try... :D
That's a very good looking half at r21, and even more so following a decent amount of time off the erg. It has to be r27ish for really good attempt at a HM for me.
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: 10026
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 16th, 2024, 12:02 pm

deadlifting265 wrote:
May 15th, 2024, 3:15 pm
15/5/24(Weds)

15mins AT

4264m-1.45.5-R22-298w

1419m-1.45.7-22-296w

1417m-1.45.8-22-295w

1428m-1.45-22-302w

Always on the edge with these AT sessions(I call them AT but it's just the fastest sustainable pace FOR the rate I can hold for that duration), but 0.7splits quicker than last time for the same rate.

Still working on getting to min R24. When I can hit this rate I know I'll be ready to do a seroious 2km.

3sec count seated shoulder press 4x5's-24kg/24kg/26kg/26kg after.......
Yep, a bit faster at r24 will be really promising
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

nick rockliff
Half Marathon Poster
Posts: 2193
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: What Training Have You Done Today?

Post by nick rockliff » May 16th, 2024, 12:47 pm

Top end UT1 session this evening with a 4 x 10min r24 with 3 min recovery.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 10,298m 1:56.5 221 1061 24 142
10:00.0 2,574m 1:56.5 221 1060 24 136
10:00.0 2,574m 1:56.5 221 1060 24 142
10:00.0 2,574m 1:56.5 221 1060 24 145
10:00.0 2,575m 1:56.5 221 1061 24 148
r68m
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

deadlifting265
2k Poster
Posts: 462
Joined: January 27th, 2022, 8:40 pm

Re: What Training Have You Done Today?

Post by deadlifting265 » May 16th, 2024, 3:19 pm

Dangerscouse wrote:
May 16th, 2024, 12:02 pm
deadlifting265 wrote:
May 15th, 2024, 3:15 pm
15/5/24(Weds)

15mins AT

4264m-1.45.5-R22-298w

1419m-1.45.7-22-296w

1417m-1.45.8-22-295w

1428m-1.45-22-302w

Always on the edge with these AT sessions(I call them AT but it's just the fastest sustainable pace FOR the rate I can hold for that duration), but 0.7splits quicker than last time for the same rate.

Still working on getting to min R24. When I can hit this rate I know I'll be ready to do a seroious 2km.

3sec count seated shoulder press 4x5's-24kg/24kg/26kg/26kg after.......
Yep, a bit faster at r24 will be really promising
That's the sweet spot I feel for AT and middle distance work.

Low enough to develop a strong stroke but high enough to develop aerobic capacity and not too far out of reach for when increasing rate for 2k specific prep.

I'm trying to help this 6ft 8 lad and I'm trying to cut him some slack as he is only 24 but he has the mindset of an outdoor rower, meaning he is fixated with the 30mins r20 and artifically keeping the rate low. I've told him he is using his excessive height and size to an advantage and any further improvement on the aforementioned won't necessarily mean a faster 2km.

Improving his middle-distance work capacity capped at min 24 is his best bang for the buck as this is where he struggles and personally I think most amateurs would benefit the most also.

He's not taking heed at the moment.....although I must remember what it was like to be young :lol: :lol:

Dangerscouse
Marathon Poster
Posts: 10026
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: What Training Have You Done Today?

Post by Dangerscouse » May 17th, 2024, 3:29 am

1:23:31.7 21,097m 1:58.7 209 1018 23 135
11:52.9. 3,000m 1:58.8 209 1018 24 126
11:52.7 6,000m 1:58.7 209 1018 24 130
11:53.1 9,000m 1:58.8 208 1017 23 134
11:52.2 12,000m 1:58.7 209 1020 24 137
11:52.8 15,000m 1:58.8 209 1018 23 137
11:52.3 18,000m 1:58.7 209 1019 24 141
11:52.8 21,000m 1:58.8 209 1018 23 140
0:23.0 21,097m 1:58.5 210 1022 23 140

This was an unintentional slower and faster pace session and this felt better than Wednesday, so a good sleep and a rest day seem to have done the trick.

I wanted something a bit faster than usual as I'm not taking the advantage of going slower on my steady sessions to go faster on my harder sessions. From experience, I know that this is detrimental to me
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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