What Training Have You Done Today???

[old] J.D. · Post by **[old] J.D.** » November 26th, 2004, 9:13 pm

Today I did 50K in 3:50:00 (2:18. avg) in one sitting. I mostly pulled 2:14-2:15 but one bathroom break and lots of short drinking stops I wound up with the slower average. I finished that 4 hours ago and I'm feeling pretty good. I might do 90K on Sunday.

[old] ranger · Post by **[old] ranger** » November 27th, 2004, 2:43 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Coach Gus @ Nov 23 2004, 01:03 PM)</td></tr><tr><td class='quote'></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (SteveV @ Nov 23 2004, 08:59 AM)</td></tr><tr><td class='quote'> 40km a day, you've been hanging around with Ranger for too long  </td></tr></table> Next thing you know he'll also be skipping and sitting for hours. Ranger I and Ranger II.  </td></tr></table> I have explained this before, but here goes again: The daily hour of sit ups and daily hour of skipping that I do (before erging) has many indirect benefits, too. First, the increased investment of time and energy just makes my workouts consistently longer (by a factor of 2-3x) and therefore more challenging than most. At the same time, the added work is both muscle specific and (when you get used to it) cardiovascularly mild and therefore provides a more thorough warm up for the harder work that I do on the erg. These long warm-ups (1) keep my general fitness high and (2) serve as a buffer against staleness, overtraining, injury, sickness--all of which tend to plague rowers at some point, especially older rowers or those younger rowers who are capable of doing large quantities of especially damaging hard work. My long warm ups dispel the adverse effects of the hard work of the previous day and get me completely relaxed, tuned up, and ready for another bout of hard work. Much of the chatter from coaches on this forum is about staleness, overtraining, sickness, improper preparation for a certain workload, etc. Rightly so. There are good ways to prevent these (disasterous) things. I think I have found one of the best. Following my warm up regimen religiously, over the last three years, I have never been stale, sick, or injured, even though I am now 53 years old, do 3-4 hours of physical work a day, train year round, and have been rowing consistently at (or close to) the highest (i.e., world record) level for some time now. ranger

[old] wrez · Post by **[old] wrez** » November 27th, 2004, 12:37 pm

today i did 1 h workout and that got about 15300 meters dont really remember at a steady rate 1.56

[old] Sir Pirate · Post by **[old] Sir Pirate** » November 28th, 2004, 8:29 am

2x5000m with 5 min rest capped at 25spm today 1st 18:15.5 (1:49.6) 25spm 2nd 18:15.9 (1:49.6) 25spm Felt the 5K from last night still in my legs (17:29.1) 1:44.9. 30min at 20spm tomorrow. Sir Pirate

[old] Carl Henrik · Post by **[old] Carl Henrik** » November 29th, 2004, 5:28 pm

Having "completed" the 265w intensity last week in terms of having managed it for 30min or 8202m, I have now turned to 270w. Between 7900m and 8600m it just so happens that every 5w means 50 meters, so this means that completing the 270w intensity means going 8250 meters for half an hour (8254m to be exact). I didn't go for the 30 min today. Last thursday I tried the intensity for the first time. I did 19 min. Today I did it for 6k which I completed in 21:46. This is actually a PB. The last 50m I decided to see how much power I had left and I only barely managed to get the pace below 1:30. This got me thinking. I was not very tired, still the pace for a 6min 2k was almost out of reach for me. It could be interpreted so, that to do a 6min 2k (which I never will) I would actually have to have so much aerobic capacity that I would be rather untired when finishing, otherwise I wouldn't be able to hold the split. You need a lot of aerobic capacity _and_ strength reserves to do sub 6, so that you can afford being tired. On the other hand, does not a marathon make you weak, even though you are not very aerobically tired? (I don't know)

[old] TheHagueDragon · Post by **[old] TheHagueDragon** » November 30th, 2004, 8:33 am

Today i did 30 minutes. 1 K warmup, then 1 minute speed (avg 1:43/500), 1 minute easy (avg 2:06/500). It ended in 7770 meters which is a PB because i've never did 30 minutes. I am curious what the distance should be if i do 30 minutes without intervals. Based on my 15 minutes, 4098 metres it could be over 8000 i think.

[old] Sir Pirate · Post by **[old] Sir Pirate** » November 30th, 2004, 1:20 pm

Had a better session today, am hoping things are starting to pick up a bit. A number of longer interval sessions today, the fastest being a 2K in 6:29.1 Sir Pirate

[old] Atorrante · Post by **[old] Atorrante** » November 30th, 2004, 6:00 pm

Look down there.

[old] Atorrante · Post by **[old] Atorrante** » November 30th, 2004, 6:01 pm

2X5000 With 5 minutes rest. 18:57 and 19:07 respectively.

[old] Carl Henrik · Post by **[old] Carl Henrik** » December 1st, 2004, 5:58 pm

I biked for 40 minutes. Biking feels much easier than rowing at the same HR. This was an easy session but HR was still in the range 157-160. I didn't want to row as I was saving for a monumental fly and die tomorrow. 1000m will be the distance I intend to finish. First 500 I will do at 1:28 and then just see what happens when I continue. I will believe that lactate just means more energy. Pain will be good, pain will be the target

[old] Mark Keating · Post by **[old] Mark Keating** » December 1st, 2004, 10:02 pm

6' warmup stretch 10' AT, 26 SPM, 2480 meters, average heart rate 156 stretch 5' cooldown felt good, although it took a while to heat up. My erg is in our unheated garage currently, outside temp minus 9 degrees C.

[old] Carl Henrik · Post by **[old] Carl Henrik** » December 2nd, 2004, 2:23 pm

Today I did the 1k fly and die. I started out the first 500m a little more reserved than I said I would. Only 1:30. Perhaps I should, add, that currently I am no faster than 6:39ish over 2k, since I have had problems with continuity in rowing. After the start there was a quick fade in power. Before I knew it I could only pull 1:45:s but there it levelled out. I think I failed a little in going for maximum pain. My mind was thinking more in terms of wanting to endure after 550m. I didn't feel so much lactate biting either at the end, I was just weak and hyperventilating. I don't think I really got in to every stroke and gave it all I've got. I was more observing "from the outside" how I felt and what the monitor said, and trying to give it all from there. The end result was 3:11.5. I am not too pleased. It would have been nice to go sub 3:10. However, it is still a PB since I've never tried the 1k before. Also, now I am a fresh fly and die experience richer. I Haven't done a such since my first 2k, in which I started out the first half 4.5 s/500 faster than the end average, kind of like now, though this was 5.5s/500 faster than average. Anyone with an idea, based on this, of what I could do for a even paced k?

[old] Kudos · Post by **[old] Kudos** » December 2nd, 2004, 4:16 pm

I would guess that you could get down an average pace of 1:33-34. It really all depends on your physiology at this time. I know that one of my buddies can beat me on anything shorter than 500m, even though I whoop him on a 2k. But given your 2k PB, I would say that 1:32-33 is possible for a 1k for you (3:04-:06). I don't know if I could go that fast and my 2k PB is a 6:24. I just never seemed to have that higher end power, you might however.

[old] GeorgeD · Post by **[old] GeorgeD** » December 2nd, 2004, 4:39 pm

Hi Karl, my 1k PB is about 3:04 which is slow for my 500 - 1:23.* but Ok for my 2k - 6:29.* .... my comment in a 1k is that is definitely not a fly and die (that stops at 500m). I would suggest 6 - 7 quick strokes that gets your avereage down below you target by a little then look to hold your pace and maybe pick it up a little at the end by upping your rate. My SPM for 2k is about 32/33 and for 1k about 36/36. regds George

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 2nd, 2004, 6:06 pm

Your 500m is quick George. I can only manage 1:27.8 Todays session was a recovery row, last 2 days have been tough. 30mins at 22spm 7812m (1:55.2) Rest day tomorrow then 6K online race on Saturday Sir Pirate