What Training Have You Done Today???

[old] SteveV · Post by **[old] SteveV** » December 26th, 2004, 12:21 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Dec 26 2004, 11:18 AM)</td></tr><tr><td class='quote'> </div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Dec 26 2004, 11:10 AM)</td></tr><tr><td class='quote'>Recovery row today. 21097m 1:57.8 (82:52.3) at 22spm. Sir Pirate </td></tr></table> Sir P-- Do you wear a heart rate monitor? If so, what was your heart rate during this row? UT2 for you is 1:51 at 22 spm and 120-140 bpm. ranger  </td></tr></table> how do you work that out, seems fast. The training paces in the C2 training manual were discounted months ago as being innacurate, is it these you are using

[old] ranger · Post by **[old] ranger** » December 26th, 2004, 12:26 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'> The training paces in the C2 training manual were discounted months ago as being innacurate </td></tr></table> Steve-- Oh, really? Sorry, I didn't know. If so, apologies for all of this hoopla this morning on UT2 pacing. Yes, indeed, I am just quoting out of the C2 training manual. Who "discounted" these paces? And if these paces were discounted, why are they still there? Yikes! This is pretty misleading information, if it is admittedly wrong! ranger

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 26th, 2004, 12:27 pm

Ranger I did not wear a monitor for this piece, when I do 30mins at 20-22spm I do them at anything between 1:55-2:00 pace. My HR at this pace varies between 130 - 140bpm. Those figures you are quoting, like Steve says, seem way too fast, I could not get any where near that pace with that HR. Sir Pirate

[old] ranger · Post by **[old] ranger** » December 26th, 2004, 2:49 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>The training paces in the C2 training manual were discounted months ago as being innacurate </td></tr></table> Ah. The paces and rates are not inaccurate, or at least they don't seem to be. But the specified heart rate might be the problem. I was going from another chart that said that the UT2 training band was 130-140 bpm, given a maximum heart rate of 200 bpm. But the UT2 band goes up to 70% of MHR, and for me, this is 153 bpm. I _already_ row 1:52 at 22 bpm at 153 bpm (or below). ranger

[old] Paul Smith · Post by **[old] Paul Smith** » December 26th, 2004, 3:35 pm

Today 60min Strapless at a steady 1:57.5 pace. I forced myself to raise the spm in this session to 25spm all the way and it seemed very fast with me having to concentrate to avoid it dropping, also felt harder work than it should have been at this pace. I'm wondering if too much low spm work can become a bad thing?

[old] GeorgeD · Post by **[old] GeorgeD** » December 26th, 2004, 3:41 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Dec 27 2004, 05:10 AM)</td></tr><tr><td class='quote'> Recovery row today. 21097m 1:57.8 (82:52.3) at 22spm. Sir Pirate  </td></tr></table> Nice session Phil - I think this is the sort of session that will make you a 'Champion' - George

[old] John Rupp · Post by **[old] John Rupp** » December 26th, 2004, 6:06 pm

I drove to Mexico last Monday evening, had quite extensive dental work done Thursday, and drove back Friday evening. It was a long drive through traffic, 306.4 miles, which took 4:42 going and 4:40 coming back. My jaw has swollen up more since Friday evening, likely from eating ice cream, which will now be avoided while healing. My rowing has consisted of 2 hours at 2:24 pace each of the last two mornings, ~ 27 spm and 61 df. I'm going to keep it easy until healed, which will probably take a week or two and to get the anesthetic etc out of my system.

[old] Rocket Roy · Post by **[old] Rocket Roy** » December 27th, 2004, 8:32 am

I woke up with a chesty cough today, so thought about staying in bed and just cough. But decided to go to the gym and do stuff that didn't require breathing a great amount. result; 1 hour stepper at 250 watts 10 mins stepper at 290 watts 3 mins at 320 watts easy 5k strapless. now weigh 83.9 k, so lost 1/2k over Xmas, result!

[old] Sonic · Post by **[old] Sonic** » December 27th, 2004, 8:54 am

Well done Roy Still having trouble with my knee. Set the monitor for 21097 target 1.54 , felt the knee after 1500m so only managed 5k Got Htt on for her 10k, nice row 2.40.7 spm 23 . Did a easy 3x2ks keeping her company. So 11k , might do some later. Not sure if it's best to rest the knee or do some easy paddles. managed to put 2lb on over Christmas Sonic

[old] ranger · Post by **[old] ranger** » December 27th, 2004, 10:29 am

15K, with breaks, at UT1 and AN paces (1:47-1:40) and rates (22-28 spm), capped by anaerobic threshold (172 bpm) 5 x 500m at 1:36 and 32 spm (TR pace and rate), 500m active rest 5 x 250 at 1:30 and 40 spm (AN - 2 pace), 250m active rest warm down Total: 25K Middle distance paces are feeling _very_ nice. With my new stroke, it looks as though I might indeed get to 1:42 or so at my anaerobic threshold. If so, watch out! I continue to repeat 500 at race pace and rate below my anaerobic threshold. Love the flow of this workout: UT1/AT, then TR, then AN+ paces and rates. The workout feeds itself from day to day, with ends helping beginnings and beginnings helping ends. This workout will be especially effective if I can stretch it out to 30K, or even 40K, and there is no reason that I can't, just laziness and impatience getting in the way at the moment. ranger

[old] ranger · Post by **[old] ranger** » December 27th, 2004, 10:34 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>10 mins stepper at 290 watts 3 mins at 320 watts  </td></tr></table> 320 is really churning on the stepper. Nice. 290 is getting up there, too. Good goin'. The Rocket's red glare! ranger

[old] Byron Drachman · Post by **[old] Byron Drachman** » December 27th, 2004, 12:33 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>Not sure if it's best to rest the knee or do some easy paddles. </td></tr></table> Sonic, When my knee starts hurting I shorten the stroke by going less than vertical with the shins and also increase the SPM. That takes some load off the knees. You might give it a try and see if that helps. Byron

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 27th, 2004, 12:43 pm

Another recovery session today. 60 mins, dropped the rate to 20spm and tried to hit yesterdays HM pace of 1:57.4 at 22spm 60min 1:56.8 (15410m) at 20spm Sir Pirate

[old] Sonic · Post by **[old] Sonic** » December 27th, 2004, 1:55 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Byron Drachman @ Dec 27 2004, 11:33 AM)</td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>Not sure if it's best to rest the knee or do some easy paddles. </td></tr></table> Sonic, When my knee starts hurting I shorten the stroke by going less than vertical with the shins and also increase the SPM. That takes some load off the knees. You might give it a try and see if that helps. Byron  </td></tr></table> Cheers Byron 4k @ 1.56@ 28spm 5k @ 1.51.4 @33spm ..this seemed to help as i would feel discomfort after 1500m but with the higher spm it was 4500m before i felt any discomfort to knee. will try again tomorrow at a higher spm..20k for today Sonic

[old] Sonic · Post by **[old] Sonic** » December 27th, 2004, 2:07 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Dec 27 2004, 09:29 AM)</td></tr><tr><td class='quote'> This workout will be especially effective if I can stretch it out to 30K, or even 40K, and there is no reason that I can't, just laziness and impatience getting in the way at the moment. ranger </td></tr></table> Ranger That statement made me smile ..Good luck with it.