What Training Have You Done Today?

[alex9026]

Found the training block, I'm doing bottom up, top down looks interesting. Might try it for 1k. Some of the wattage numbers are unreal lol I reckon I might be able to pull 800 tops with specific training for 100m but 750 more likely. Read 16 pages, that was enough. I did learn that deadlifts prob have more carry over than squats for rowing.

That's the one, I've bookmarked it to use as a template if ever I prioritise 500m - 1k. There is a fountain of knowledge within this forum, in my brief period in this sport I've learnt a lot and probably progressed quicker as a result.

[jcross485]

8/22 - 16k erg; 3k warm up, 10 x 1k @ ~60:00 max (1:00 between), 3k cool down.

Pleased with this one. Warm up felt decent even though HR got up a tad. Found what felt like a really nice rhythm the first interval which was just a bit over the goal watts I set of 218, so just focused on the stroke rate and trying to ever so slightly increase power on each subsequent interval. HR did creep up as the session went on but I didn't feel like I was going into the red per se; it was a comfortably hard feeling. This is a good one to build upon over the coming sessions. Heavy deadlift session tomorrow, then Saturday/Sunday training will be whenever it fits in as both kids have a big taekwondo tournament,

Time Meters Pace Watts Cal/Hr S/M
1:03:49.4 16,000m 1:59.6 204 1002 23 154

6:17.5 1,500m 2:05.8 176 904 19 132
6:17.2 1,500m 2:05.7 176 906 19 137
r: 1:00 32m
3:53.5 1,000m 1:56.7 220 1056 26 154
r: 1:00 32m
3:53.1 1,000m 1:56.5 221 1060 26 157
r: 1:00 34m
3:53.0 1,000m 1:56.5 221 1061 26 158
r: 1:00 38m
3:52.8 1,000m 1:56.4 222 1063 26 160
r: 1:00 35m
3:52.6 1,000m 1:56.3 222 1065 26 163
r: 1:00 37m
3:52.2 1,000m 1:56.1 224 1069 26 164
r: 1:00 35m
3:51.9 1,000m 1:55.9 225 1072 26 165
r: 1:00 33m
3:51.3 1,000m 1:55.6 226 1078 26 166
r: 1:00 36m
3:50.8 1,000m 1:55.4 228 1083 26 167
r: 1:00 36m
3:49.4 1,000m 1:54.7 232 1098 26 169
r: 1:00 32m
6:17.3 1,500m 2:05.7 176 905 19 150
6:16.9 1,500m 2:05.6 177 907 19 150
r380m

A bit of a comparison:

Two sessions ago: 10x1k, 218.2 W avg, 163.7 HR avg
Last session: 10x1k, 218.1 W avg, 159.4 HR avg
This session: 10x1k, 224.1 W avg, 162.3 HR avg

[dabatey]

indieVelo (online) cycling TTT
Average Power-222W Normalized Power-238W
Average Heartrate- 144bpm
Only 18 minutes

[Sakly]

10min skierg warmup for gym session

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
10:00.0	2,634m	1:53.8	237	1115	32
2:00.0	523m	1:54.7	232	1097	30
4:00.0	524m	1:54.5	233	1102	31
6:00.0	526m	1:54.0	236	1111	31
8:00.0	527m	1:53.8	237	1116	33
10:00.0	534m	1:52.3	247	1149	35

8x500m 2:00 rest on the skierg as gym session finisher

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
13:44.2	4,000m	1:43.0	320	1401	45
1:44.7	500m	1:44.7	305	1349	42
1:44.3	500m	1:44.3	308	1361	43
1:44.0	500m	1:44.0	311	1370	44
1:43.4	500m	1:43.4	317	1389	45
1:43.0	500m	1:43.0	320	1402	46
1:43.0	500m	1:43.0	320	1402	47
1:42.7	500m	1:42.7	323	1412	48
1:39.0	500m	1:39.0	361	1541	51

No specific goal in mind, but thought 1:45 with slight negative splitting should work. Last 4 intervals were done mostly blind, focusing on a good stroke and rhythm. Little bit surprised about the last interval, felt really good.

Yesterday again an hour on the water with the dragon boat team, tomorrow the same. So rowErg meters are a bit short recently. Sunday the regatta will take place, so no more meters this week.

[winniewinser]

8x500m 2:00 rest on the skierg as gym session finisher

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
13:44.2	4,000m	1:43.0	320	1401	45
1:44.7	500m	1:44.7	305	1349	42
1:44.3	500m	1:44.3	308	1361	43
1:44.0	500m	1:44.0	311	1370	44
1:43.4	500m	1:43.4	317	1389	45
1:43.0	500m	1:43.0	320	1402	46
1:43.0	500m	1:43.0	320	1402	47
1:42.7	500m	1:42.7	323	1412	48
1:39.0	500m	1:39.0	361	1541	51

No specific goal in mind, but thought 1:45 with slight negative splitting should work. Last 4 intervals were done mostly blind, focusing on a good stroke and rhythm. Little bit surprised about the last interval, felt really good.

Yesterday again an hour on the water with the dragon boat team, tomorrow the same. So rowErg meters are a bit short recently. Sunday the regatta will take place, so no more meters this week.

Think that's definitely a finisher....would finish me anyway

Strong work. Good luck witht he race.

[Dangerscouse]

Yesterday again an hour on the water with the dragon boat team, tomorrow the same. So rowErg meters are a bit short recently. Sunday the regatta will take place, so no more meters this week.

Dragon boat? That sounds like harder work than rowing

[Sakly]

8x500m 2:00 rest on the skierg as gym session finisher

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
13:44.2	4,000m	1:43.0	320	1401	45
1:44.7	500m	1:44.7	305	1349	42
1:44.3	500m	1:44.3	308	1361	43
1:44.0	500m	1:44.0	311	1370	44
1:43.4	500m	1:43.4	317	1389	45
1:43.0	500m	1:43.0	320	1402	46
1:43.0	500m	1:43.0	320	1402	47
1:42.7	500m	1:42.7	323	1412	48
1:39.0	500m	1:39.0	361	1541	51

No specific goal in mind, but thought 1:45 with slight negative splitting should work. Last 4 intervals were done mostly blind, focusing on a good stroke and rhythm. Little bit surprised about the last interval, felt really good.

Yesterday again an hour on the water with the dragon boat team, tomorrow the same. So rowErg meters are a bit short recently. Sunday the regatta will take place, so no more meters this week.

Think that's definitely a finisher....would finish me anyway

Strong work. Good luck witht he race.

Thx Alex! And I can admit it finished me absolutely

Yesterday again an hour on the water with the dragon boat team, tomorrow the same. So rowErg meters are a bit short recently. Sunday the regatta will take place, so no more meters this week.

Dragon boat? That sounds like harder work than rowing

Not necessarily harder, but a another kind of work, as technique is quite different. The start is much harder than compared to the rowErg, needs several stronger strokes to get moving combined with some fast strokes to build speed. Of course, I have no comparison to OTW rowing, never done.
As we act in a fun class and only doing it once a year, we only train on some days before the regatta. This time we had 4 trainings (if I count the one of today as already done) for about an hour, so it's no huge load training wise, but it makes sense to get a feeling for the movement again and train for a good rhythm, which is key to be fast.
The distance is also short in this class, only 250m races. This takes us ca. 1:05 (I think this was our fastest time last year, when we got 2nd overall).

[winniewinser]

Bonus session in the work gym today.....a take on Stu's rate ladder as I was short on time so just 12'/6'/3' @ R20/R24/R28. I was looking for 2:00/1:56/1:52 but started too hard and my ego made me stick to at least 4 split drops per piece.

What I learnt was I need more high rate stuff as I struggled to keep the R28 going for 3mins . Breathing was a bit wheezy today.

21:00.0 5,462m 1:55.3 228 1084 24
12:00.0 3,043m 1:58.3 211 1027 20
r: 2:00 196m
6:00.0 1,591m 1:53.1 242 1131 24
r: 2:00 181m
3:00.0 828m 1:48.6 273 1237 28

[Dangerscouse]

Bonus session in the work gym today.....a take on Stu's rate ladder as I was short on time so just 12'/6'/3' @ R20/R24/R28. I was looking for 2:00/1:56/1:52 but started too hard and my ego made me stick to at least 4 split drops per piece.

What I learnt was I need more high rate stuff as I struggled to keep the R28 going for 3mins . Breathing was a bit wheezy today.

21:00.0 5,462m 1:55.3 228 1084 24
12:00.0 3,043m 1:58.3 211 1027 20
r: 2:00 196m
6:00.0 1,591m 1:53.1 242 1131 24
r: 2:00 181m
3:00.0 828m 1:48.6 273 1237 28

That's a good result, and I'm not surprised it felt tough

[KeithT]

21-8-2024
male 35, 80 kg, 182cm (~6ft)

4x1000r3:30 to find my 2k target. Goal was to keep it under 1:50. Standing start with first one, flying starts with the rest.

1:49.2 t30
1:49.5 t29
1:49.7 t29
1:49.3 t30

Got a little conservative with the 3rd one because I was getting nervous. Definitely felt that my heart+lungs were the limiting factor; no lactate pain. Overall very happy and will be targeting a sub 7:20 2k.

Based on this I would say you will be closer to 7:15 (or lower). I find 4x1K with 5'R to be accurate at +1 (meaning you can go one second facster than final average). So, with that and this being 3:30 rest I say you will go well under 7:20.

[alex9026]

12:33.3 4,000m 1:34.1 419 1742 37
0:45.0 250m 1:30.0 480 1952 40
r: 1:30 27m
1:31.9 500m 1:31.9 451 1851 38
r: 3:00 22m
2:21.1 750m 1:34.0 420 1747 35
r: 4:30 132m
3:13.4 1,000m 1:36.7 387 1632 33
r: 6:00 164m
2:24.7 750m 1:36.4 390 1641 34
r: 4:30 127m
1:34.0 500m 1:34.0 421 1750 36
r: 3:00 177m
0:43.3 250m 1:26.6 539 2154 47
r: 1:30 28m

Riding a crest at the minute, so put any doubts about pulling this off to one side and trusted the process. Glad I did, last time out in mid July I averaged 1:35.0, so almost one second off. Only critical point on today is I left a bit on the table on the second 750m, but it did allow me to push a bit on the 500m. Aerobically, I haven't felt this good in years, but I don't know if that's the generous rest periods talking

[Dutch]

Today was a decision between actually going for a 500m or do the 400 training row to hold pace. Well after a real rubbish car journey and lots of perplexing people on the road I decided to just face doing the 500m I had been putting off.
My all time best is 1.31.8 from March 2002, my most recent best has been 1.32.3 set in Oct 2019. As some of you know my ambition is to go below 1.30 for the 500m, it became an obsession because any gym I ever trained at with rowing machines and times on the wall , I was always in 2nd place and the lead time was always a sub 1.30 of 1.27 or 1.28 and the guys setting them were at least 16 stone. I prob had some big insecurity from being skinny as a kid and was partially jealous of the guys who could do that kind of time. I have plugged away over the years and had about 7 goes at it and would hd or become so disillusioned when I turned in times of 1.33/ 34 etc i would just give up and row a long distance and just stick with that to get away from sprint work.
Anyway back to today, I got all set up and was sitting shaking like I had a chill, such were my nerves at the thought of the pain from 400 onwards and the dreaded word of failure!!
I started off like a greyhound out of the traps, due to my adrenaline, I seen 1.22 on the clock in the first 7 pulls, I had gone 2 pulls over settling in already, I kind of tried to slow but was unable to I have no idea, only that adrenaline took over.
I hit about 220m and managed to slow a bit to pace but by 300m I knew I was spent so it would be an exercise to just hang on, which I did to all but 7m from the end when i just let it drift in as it was over 1.30. But I am glad to say I ended up with a time of 1.30.4 of which I am very happy considering this turned into a fly and die. Smashed my pb and just have to tidy up the pacing really. I did lay on the floor for about 25 mins afterwards as well usual lines of never again, why did i do it etc

1.30.4 500m 1.30.4 474 41 150df
17.3 100m 1.26.5 541 45
17.2 200m 1.26.0 550 45
17.6 300m 1.28.0 514 41
18.5 400m 1.32.5 442 39
19.8 500m 1.39.0 361 39

I will prob go back 300m in a week and do a long slow monday. I just need to get the pacing correct I reckon I may have a bit more to go up in df as well say 5 maybe to 155. If did not drift in I think i might have had 1 tenth less, So really we are talking 3m short of my target. So it is real close.

[jcross485]

8/23 - Strength work.

Heavy session today; heavy deadlifts were on the plan but instead of hammering out a bunch of weight vest work after, I did a couple of heavy accessory movements and called it a day. It was a nice change of pace with keeping everything fairly heavy and I got done in 40:00 so relatively quick session. Weighted pullups were a pleasant surprise but the top set was a true 10 RPE, not a single pound could be added and not a single rep to spare. Temps are coming down now so erg training might be more comfortable at the same pace/power or more intense at the same HR, eager to get back on the machine in the next day or two.

Empty Barbell Warmup: 3 rounds, 10 reps each - Standing Press, Barbell Row, SLDL/RDL

Deadlift (lbs): 135 x 5 x 3 sets, 225 x 5, 295 x 5, 335 x 5, 375 x 5

Weighted Pullup (lbs): BW x 5, +10 x 5, +20 x 5, +30 x 5, +40 x 5, +50 x 5, +60 x 5, +70 x 5

Weighted Ab Wheel: BW x 5, +10kg vest x 5, + 20kg vest x 5 x 5 sets

[Dutch]

Today was a decision between actually going for a 500m or do the 400 training row to hold pace. Well after a real rubbish car journey and lots of perplexing people on the road I decided to just face doing the 500m I had been putting off.
My all time best pb is 1.31.8 from March 2002, my most recent best has been 1.32.3 set in Oct 2021. As some of you know my ambition is to go below 1.30 for the 500m, it became an obsession because any gym I ever trained at with rowing machines and times on the wall , I was always in 2nd place and the lead time was always a sub 1.30 of 1.27 or 1.28 and the guys setting them were at least 16 stone. I prob had some big insecurity from being skinny as a kid and was partially jealous of the guys who could do that kind of time. I have plugged away over the years and had about 7 goes at it and would hd or become so disillusioned when I turned in times of 1.33/ 34 etc i would just give up and row a long distance and just stick with that to get away from sprint work.
Anyway back to today, I got all set up and was sitting shaking like I had a chill, such were my nerves at the though of the pain from 400 onwards and the dreaded word of failure!!
I started off like a greyhound out of the traps, due to my adrenaline, I seen 1.22 on the clock in the first 7 pulls, I had gone 2 pulls over settling in already, I kind of tried to slow but was unable to I have no idea, only that adrenaline took over.
I hit about 220m and managed to slow a bit to pace but by 300m I knew I was spent so it would be an exercise to just hang on, which I did to all but 7m from the end when i just let it drift in as it was over 1.30. But I am glad to say I ended up with a time of 1.30.4 of which I am very happy considering this turned into a fly and die. Smashed my pb and just have to tidy up the pacing really. I did lay on the floor for about 25 mins afterwards as well usual lines of never again, why did i do it etc

1.30.4 500m 1.30.4 474 41 150df
17.3 100m 1.26.5 541 45
17.2 200m 1.26.0 550 45
17.6 300m 1.28.0 514 41
18.5 400m 1.32.5 442 39
19.8 500m 1.39.0 361 39

I will prob go back 300m in a week and do a long slow monday. I just need to get the pacing correct I reckon I may have a bit more to go up in df as well say 5 maybe to 155. If did not drift in I think i might have had 1 tenth less, So really we are talking 3m short of my target. So it is real close.

[iain]

1.30.4 500m 1.30.4 474 41 150df If did not drift in I think i might have had 1 tenth less, So really we are talking 3m short of my target. So it is real close.

0.4S even at 1:40 (which I imagine is faster than you were at the end) is only 2M. Still great PB and you will have it next time.

Feel free to ignore as I am way slower than you, but personally I end a 500m at high 40s or low 50s hardly sliding on mad back and arms thrash. That significantly reduces the pace loss in the last 40M or so and I even managed it for >30S once only slowing 3S/500m. Its not pretty and done with a single breath per stroke (I find the gasping for a second breath is why my rating drops), but it can help and might have met your goal today as you only needed to slow less than 4S/500m in the last 100. On the plus side, your 400 was at 1:28.6!