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.
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max_ratcliffe
- 10k Poster
- Posts: 1970
- Joined: May 2nd, 2019, 11:01 pm
Post
by max_ratcliffe » February 4th, 2022, 12:41 am
Dangerscouse wrote: ↑February 2nd, 2022, 10:11 am
max_ratcliffe wrote: ↑February 2nd, 2022, 8:59 am
20:18.2 5,000m 2:01.8 194 966 34 174
Not only a PB, but a 17 second PB. Really good result mate, well done
winniewinser wrote: ↑February 2nd, 2022, 10:17 am
Whoop Whoop.....great job Max and a PB too
I'd almost forgotten TBH
![Wink :wink:](./images/smilies/icon_wink.gif)
.....need to squeeze this into my training plan this week. Might have to be at the weekend now
Thanks gents,
Well done on your 10k Alex - sub 20 for the 5k will be too easy. I think 19:40 should be your target.
51 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24
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max_ratcliffe
- 10k Poster
- Posts: 1970
- Joined: May 2nd, 2019, 11:01 pm
Post
by max_ratcliffe » February 4th, 2022, 12:47 am
Sakly wrote: ↑February 2nd, 2022, 10:29 am
Today got an idea of what could be possible in a single 2k.
Performed c2's WOD 2x2k 4r (with increasing rate from 26 to 32) and got a 7:13.1 in the second run.
As this was surely not all out I think on a good day with proper warmup probably a near to 7 could be manageable.
Very good Sascha,
I think you could probably go sub-7 already. It might hurt a bit though! 28spm is definitely on the low side for a 2k. As you get more accustomed to the erg, a slightly higher rate for the whole thing should be well within your reach and that'll get you there.
51 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24
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Sakly
- Half Marathon Poster
- Posts: 3444
- Joined: January 13th, 2022, 10:49 am
Post
by Sakly » February 4th, 2022, 12:54 am
max_ratcliffe wrote: ↑February 4th, 2022, 12:47 am
Sakly wrote: ↑February 2nd, 2022, 10:29 am
Today got an idea of what could be possible in a single 2k.
Performed c2's WOD 2x2k 4r (with increasing rate from 26 to 32) and got a 7:13.1 in the second run.
As this was surely not all out I think on a good day with proper warmup probably a near to 7 could be manageable.
Very good Sascha,
I think you could probably go sub-7 already. It might hurt a bit though! 28spm is definitely on the low side for a 2k. As you get more accustomed to the erg, a slightly higher rate for the whole thing should be well within your reach and that'll get you there.
Thank you Max!
This is what I thought - sub 7 could already be reachable in terms of fitness. But I feel my strokes get sloppy when rating up. Even 32 was not feeling nice and powerful anymore, so higher ratings make no sense yet.
Hopefully I can try a 2k TT with proper warmup next monday at lunch break
![😎](//twemoji.maxcdn.com/2/svg/1f60e.svg)
I want to see where I am in a more or less recovered state.
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My
log
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winniewinser
- Half Marathon Poster
- Posts: 3921
- Joined: August 9th, 2019, 9:35 am
- Location: England
Post
by winniewinser » February 4th, 2022, 4:21 am
max_ratcliffe wrote: ↑February 4th, 2022, 12:41 am
Thanks gents,
Well done on your 10k Alex - sub 20 for the 5k will be too easy. I think 19:40 should be your target.
![Laughing :lol:](./images/smilies/icon_lol.gif)
.....yeah right......I think I'm just exhausting newbie gains and it's gonna get tougher real quick.
![Shocked :shock:](./images/smilies/icon_eek.gif)
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
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max_ratcliffe
- 10k Poster
- Posts: 1970
- Joined: May 2nd, 2019, 11:01 pm
Post
by max_ratcliffe » February 4th, 2022, 6:23 am
winniewinser wrote: ↑February 4th, 2022, 4:21 am
max_ratcliffe wrote: ↑February 4th, 2022, 12:41 am
Thanks gents,
Well done on your 10k Alex - sub 20 for the 5k will be too easy. I think 19:40 should be your target.
![Laughing :lol:](./images/smilies/icon_lol.gif)
.....yeah right......I think I'm just exhausting newbie gains and it's gonna get tougher real quick.
A 2:03 10k looks a lot like a 1:58 5k.
Your fitness is probably better than your strength so I guess that would favour the 10k a bit, but depending on how much of a red line effort the 10k was, I really do think 19:40 is achievable.
And it would be 20s faster than Freddie Smulter atm. No idea what happened there - he must be carrying an injury?
51 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24
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winniewinser
- Half Marathon Poster
- Posts: 3921
- Joined: August 9th, 2019, 9:35 am
- Location: England
Post
by winniewinser » February 4th, 2022, 7:14 am
max_ratcliffe wrote: ↑February 4th, 2022, 6:23 am
winniewinser wrote: ↑February 4th, 2022, 4:21 am
max_ratcliffe wrote: ↑February 4th, 2022, 12:41 am
Thanks gents,
Well done on your 10k Alex - sub 20 for the 5k will be too easy. I think 19:40 should be your target.
![Laughing :lol:](./images/smilies/icon_lol.gif)
.....yeah right......I think I'm just exhausting newbie gains and it's gonna get tougher real quick.
A 2:03 10k looks a lot like a 1:58 5k.
Your fitness is probably better than your strength so I guess that would favour the 10k a bit, but depending on how much of a red line effort the 10k was, I really do think 19:40 is achievable.
And it would be 20s faster than Freddie Smulter atm. No idea what happened there - he must be carrying an injury?
Challenge accepted
![Smile :)](./images/smilies/icon_smile.gif)
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
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Sakly
- Half Marathon Poster
- Posts: 3444
- Joined: January 13th, 2022, 10:49 am
Post
by Sakly » February 4th, 2022, 9:04 am
max_ratcliffe wrote: ↑February 4th, 2022, 12:47 am
I think you could probably go sub-7 already. It might hurt a bit though! 28spm is definitely on the low side for a 2k.
Today 30min run with a test. Chose 4min packages to log and changed pacing during the run. Last 4min section tried to hold pace at or below 1:45/500 @26spm and it went good. It was hard, but I could manage it. That makes me think I can do the 7min @26spm when fresh and recovered
The 30min was first time, so it is my current PB @7830m - but surely not all out
![😇](//twemoji.maxcdn.com/2/svg/1f607.svg)
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My
log
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winniewinser
- Half Marathon Poster
- Posts: 3921
- Joined: August 9th, 2019, 9:35 am
- Location: England
Post
by winniewinser » February 4th, 2022, 10:58 am
Sakly wrote: ↑February 4th, 2022, 9:04 am
max_ratcliffe wrote: ↑February 4th, 2022, 12:47 am
I think you could probably go sub-7 already. It might hurt a bit though! 28spm is definitely on the low side for a 2k.
Today 30min run with a test. Chose 4min packages to log and changed pacing during the run. Last 4min section tried to hold pace at or below 1:45/500 @26spm and it went good. It was hard, but I could manage it. That makes me think I can do the 7min @26spm when fresh and recovered
The 30min was first time, so it is my current PB @7830m - but surely not all out
Congrats......about time we saw some all out attempts though
![Cool B)](./images/smilies/icon_cool.gif)
......stop sand bagging
![Very Happy :D](./images/smilies/icon_biggrin.gif)
. Joking......progress is good!
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
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Sakly
- Half Marathon Poster
- Posts: 3444
- Joined: January 13th, 2022, 10:49 am
Post
by Sakly » February 4th, 2022, 11:38 am
winniewinser wrote: ↑February 4th, 2022, 10:58 am
about time we saw some all out attempts though
You will! Definitely!
![😎](//twemoji.maxcdn.com/2/svg/1f60e.svg)
Today I didn't want to completely wear myself out, as I have a tough workout waiting for me tomorrow. Sunday recovery - monday lunch break my 2k TT will follow
![👌🏻](//twemoji.maxcdn.com/2/svg/1f44c-1f3fb.svg)
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My
log
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winniewinser
- Half Marathon Poster
- Posts: 3921
- Joined: August 9th, 2019, 9:35 am
- Location: England
Post
by winniewinser » February 4th, 2022, 2:10 pm
5km Skierg
![🚨](//twemoji.maxcdn.com/2/svg/1f6a8.svg)
PB - 27.7s
Gauntlets were thrown, challenges accepted... here's the result. Sub 20'
![🥳](//twemoji.maxcdn.com/2/svg/1f973.svg)
![🎉](//twemoji.maxcdn.com/2/svg/1f389.svg)
![🥳](//twemoji.maxcdn.com/2/svg/1f973.svg)
19:38.3 5,000m 1:57.8 39
3:55.7 1,000m 1:57.8 39
3:55.9 2,000m 1:57.9 39
3:57.0 3,000m 1:58.5 39
3:57.1 4,000m 1:58.5 40
3:52.5 5,000m 1:56.2 41
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
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Sakly
- Half Marathon Poster
- Posts: 3444
- Joined: January 13th, 2022, 10:49 am
Post
by Sakly » February 4th, 2022, 3:09 pm
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My
log
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Dangerscouse
- Marathon Poster
- Posts: 10613
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Post
by Dangerscouse » February 4th, 2022, 4:13 pm
winniewinser wrote: ↑February 4th, 2022, 2:10 pm
5km Skierg
![🚨](//twemoji.maxcdn.com/2/svg/1f6a8.svg)
PB - 27.7s
Gauntlets were thrown, challenges accepted... here's the result. Sub 20'
![🥳](//twemoji.maxcdn.com/2/svg/1f973.svg)
![🎉](//twemoji.maxcdn.com/2/svg/1f389.svg)
![🥳](//twemoji.maxcdn.com/2/svg/1f973.svg)
19:38.3 5,000m 1:57.8 39
3:55.7 1,000m 1:57.8 39
3:55.9 2,000m 1:57.9 39
3:57.0 3,000m 1:58.5 39
3:57.1 4,000m 1:58.5 40
3:52.5 5,000m 1:56.2 41
![😁](//twemoji.maxcdn.com/2/svg/1f601.svg)
if you're going to do it, do it properly. Great result Al
51 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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KeithT
- Half Marathon Poster
- Posts: 3202
- Joined: February 5th, 2018, 12:41 pm
Post
by KeithT » February 4th, 2022, 4:18 pm
winniewinser wrote: ↑February 4th, 2022, 2:10 pm
5km Skierg
![🚨](//twemoji.maxcdn.com/2/svg/1f6a8.svg)
PB - 27.7s
Gauntlets were thrown, challenges accepted... here's the result. Sub 20'
![🥳](//twemoji.maxcdn.com/2/svg/1f973.svg)
![🎉](//twemoji.maxcdn.com/2/svg/1f389.svg)
![🥳](//twemoji.maxcdn.com/2/svg/1f973.svg)
19:38.3 5,000m 1:57.8 39
3:55.7 1,000m 1:57.8 39
3:55.9 2,000m 1:57.9 39
3:57.0 3,000m 1:58.5 39
3:57.1 4,000m 1:58.5 40
3:52.5 5,000m 1:56.2 41
Excellent result! Good and consistent with string finish too.
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
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max_ratcliffe
- 10k Poster
- Posts: 1970
- Joined: May 2nd, 2019, 11:01 pm
Post
by max_ratcliffe » February 4th, 2022, 4:39 pm
winniewinser wrote: ↑February 4th, 2022, 2:10 pm
5km Skierg
![🚨](//twemoji.maxcdn.com/2/svg/1f6a8.svg)
PB - 27.7s
Gauntlets were thrown, challenges accepted... here's the result. Sub 20'
![🥳](//twemoji.maxcdn.com/2/svg/1f973.svg)
![🎉](//twemoji.maxcdn.com/2/svg/1f389.svg)
![🥳](//twemoji.maxcdn.com/2/svg/1f973.svg)
19:38.3 5,000m 1:57.8 39
3:55.7 1,000m 1:57.8 39
3:55.9 2,000m 1:57.9 39
3:57.0 3,000m 1:58.5 39
3:57.1 4,000m 1:58.5 40
3:52.5 5,000m 1:56.2 41
Very good and very well controlled. That'll be $300 coaching fees.
![Wink :wink:](./images/smilies/icon_wink.gif)
51 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24
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Dutch
- 6k Poster
- Posts: 642
- Joined: March 21st, 2021, 8:19 am
Post
by Dutch » February 4th, 2022, 7:33 pm
winniewinser wrote: ↑February 4th, 2022, 2:10 pm
5km Skierg
![🚨](//twemoji.maxcdn.com/2/svg/1f6a8.svg)
PB - 27.7s
Gauntlets were thrown, challenges accepted... here's the result. Sub 20'
![🥳](//twemoji.maxcdn.com/2/svg/1f973.svg)
![🎉](//twemoji.maxcdn.com/2/svg/1f389.svg)
![🥳](//twemoji.maxcdn.com/2/svg/1f973.svg)
19:38.3 5,000m 1:57.8 39
3:55.7 1,000m 1:57.8 39
3:55.9 2,000m 1:57.9 39
3:57.0 3,000m 1:58.5 39
3:57.1 4,000m 1:58.5 40
3:52.5 5,000m 1:56.2 41
Nice one winnie, I think you could have gone quicker though!
![Very Happy :D](./images/smilies/icon_biggrin.gif)
. Big well done though.
Age 54, 185cm 79kg