What Training Have You Done Today???

[old] Paul Smith · Post by **[old] Paul Smith** » December 30th, 2004, 2:45 pm

Wow intense session there Nick, respect! DougB nice set of 2K's! Chickenlegs nice powerful 14K there why not get some stats up on your sig line? Thanks for the encouragement Sonic, nice 10K and good luck with the knee. Went for another 60min session today, they're starting to get more comfortable. Strapless @ 22-24spm done alternating quick and slow 1K's total 16052m

[old] J.D. · Post by **[old] J.D.** » December 30th, 2004, 3:15 pm

125K in just over 12hrs. Shite. I have to eat more.

[old] GeorgeD · Post by **[old] GeorgeD** » December 30th, 2004, 3:15 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Nick Rockliff @ Dec 31 2004, 06:19 AM)</td></tr><tr><td class='quote'> Following on from yesterdays 10 x 1500 with 1 min recovery at 10k pace. Todays session: 2k warm up 10 x 1k with 1 min recovery - avg 1.42.2 - 32 spm (5k pace) 2k warm down I always find this the harder of the two sessions  </td></tr></table> Great work Nick, are you preparing for another comp (Boston), with all this fast work? - George

[old] Sonic · Post by **[old] Sonic** » December 30th, 2004, 3:16 pm

Thanks Paul The knee seems to be getting better Another 8K for HTT ..18K today. pm ..I did another 2k@ 2.00 5k@1.49.9 1/2hr stepper. 3k@ 1.53 20k today

[old] Paul Smith · Post by **[old] Paul Smith** » December 30th, 2004, 3:30 pm

<img src='http://www.click-smilies.de/sammlung030 ... ey-020.gif' border='0' alt='user posted image' /> Holy shite J.D. what was that in aid of? Nothing else to do today eh? <img src='http://www.click-smilies.de/sammlung030 ... ey-020.gif' border='0' alt='user posted image' />

[old] Sonic · Post by **[old] Sonic** » December 30th, 2004, 4:13 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (J.D. @ Dec 30 2004, 02:15 PM)</td></tr><tr><td class='quote'> 125K in just over 12hrs. Shite. I have to eat more.  </td></tr></table> JD Well Done I did 153k in 12hrs 10 mins 30 secs , this included 20mins moving my erg from a local supermarket to the gym i train at. Started at 3.15 am , had 1 coffee and 2 slice of toast 1hour before i started.I drank High 5 and water throughout the row. Next time i ate was over 2hrs after i had finished my row at about 6pm i had a slice of Pizza. To busy pouring beers and drams to eat. Good luck with your 24 hr row. Sonic

[old] toddler · Post by **[old] toddler** » December 30th, 2004, 4:17 pm

Great metres JD PHEEEEEEEEEWWWWWWWWEEEEEEE!!!!! 5 x 5000m for me today 1.55.0 @20spm 1.53.4 @22spm 1.50.4 @24spm 1.52.4 @22spm 1.53.6 @20spm Total for day 25000m Toddy

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 30th, 2004, 5:25 pm

Super session J.D . Nice going Sonic & HTT, Toddler, just 25K tut tut some good sessions going on 2nd Half Marathon in 4 days for me, this one done at 24spm 80:14.4 (1:54.1) done on Row Pro if anyone wants it as a pace boat. First time since I started rowing in 2 years that I have done more that 100k+ in one week Sir Pirate

[old] Jim Barry · Post by **[old] Jim Barry** » December 30th, 2004, 5:57 pm

Today 3500m at 1:53.4. A distinct lack of free time leaves me little time to train (Holiday Challenge, no way), but when I do, I go 95% all out. My meters are down from a typical 200k to just 65k/month (Three 5ks per week for the most part). However, my average rowing pace (powerwise) is up 40% (from 2:10, now at 1:56). My body seems to like this program. In late November my rowing was mess after not training much and then dealing with a sinus infection. A 1:58 pace would send my HR soaring to 186 in 20 minutes (max is 190). Now just 4 weeks later, my HR response to a 1:54 pace is just 180. This is nearly as good as I've ever seen it. My response to 2k pace is the best I've ever seen. Very Interesting. I can't wait for some time to free up to pack some meters around this quality-only rowing.

[old] Nick Rockliff · Post by **[old] Nick Rockliff** » December 31st, 2004, 5:38 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (GeorgeD @ Dec 30 2004, 07:15 PM)</td></tr><tr><td class='quote'></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Nick Rockliff @ Dec 31 2004, 06:19 AM)</td></tr><tr><td class='quote'> Following on from yesterdays 10 x 1500 with 1 min recovery at 10k pace. Todays session: 2k warm up 10 x 1k with 1 min recovery - avg 1.42.2 - 32 spm (5k pace) 2k warm down I always find this the harder of the two sessions  </td></tr></table> Great work Nick, are you preparing for another comp (Boston), with all this fast work? - George </td></tr></table> Hi George Two races coming up, the last in the UK GP series ( Jan & Feb) was going to do Boston but decided not to (Lack of spare time) Team Oarsome has a 30 min unrestricted challenge during the first 2 weeks of Jan so getting used to rowing an unrestricted middle distance pace again. I find the 10x1500 & 10x1k good preparation for any middle distance test.

[old] chickenlegs · Post by **[old] chickenlegs** » December 31st, 2004, 6:06 am

1000 m x 6 all (barely) under 1:40.0, rates 26,26,27,28,28,28. 2'30" rest in between. As the power goes down, the rate must go up to mantain the same speed... Thanks for the encouragement Paul. Some of my statistics: 34, 1.96 m, 92 kg, 2000 m: 6'17". All the best erging and not to all of you for new year.

[old] Rocket Roy · Post by **[old] Rocket Roy** » December 31st, 2004, 7:35 am

The last day of team Oarsome's 1k challenge,soI had to get a score on the board. got to the gym and did a 4k warm up then a 1k which included 3 give ups where I saw 2.00 on the monitor, but still managed to do a 3.17.6. So I hope I've beatenone or 2 at least, still 5.3 sec's off a pb. Then 20 mins stepper at 250 watts, then 1 hour bike followed by another crack at the 1k.... I tried to do it on min drag 80 , got to 1.35's easy enough but had to rate at 40 to keep it there, packed that in after 300m, tried again on 133 d/f but blew with 400m to go. Oh well bring on the 30 mins 82.4k today, oh much joy. I've decided that if I don't make lwt I wont be going to Boston.

[old] AdrianN · Post by **[old] AdrianN** » December 31st, 2004, 10:58 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Dec 31 2004, 06:35 AM)</td></tr><tr><td class='quote'>The last day of team Oarsome's 1k challenge,soI had to get a score on the board. got to the gym and did a 4k warm up then a 1k which included 3 give ups where I saw 2.00 on the monitor, but still managed to do a 3.17.6. So I hope I've beatenone or 2 at least, still 5.3 sec's off a pb.  </td></tr></table> Yes, Roy you've denied me another vital point in the Absolute League Still I just managed to beat my PB so I'll get it back in the Improvement League

[old] Rocket Roy · Post by **[old] Rocket Roy** » December 31st, 2004, 12:12 pm

Yes , well done there Adrian. this pm another 20k at 2.05 total or day 29k

[old] leestevens72 · Post by **[old] leestevens72** » December 31st, 2004, 12:36 pm

Hey respect to you fellow TO boys, I only did one 1k and am not doing another one. Just smashed my HM time.....am well chuffed 79:16:8 Average of 1:52:7 @ 24 spm previous was 82:46:2 Am annoyed with myself for not setting the splits up properly though as only managed to get the last 10k splits for some reason. I know the average was 1:52:9 at the 11k gone point, splits after that were: 11.5 1:52.7 24spm 12.0 1:52.5 24spm 12.5 1:52.4 25spm 13.0 1:52.2 24spm 13.5 1:52.4 24spm 14.0 1:52.4 24spm 14.5 1:53.0 24spm 15.0 1:52.2 25spm 15.5 1:52.6 24spm 16.0 1:52.4 24spm 16.5 1:59.6.....ooops 28spm 17.0 1:52.0 24spm 17.5 1:52.5 25spm 18.0 1:52.5 24spm 18.5 1:53.9 24spm 19.0 1:54.4 24spm 19.5 1:52.1 24spm 20.0 1:51.5 24spm 20.5 1:51.1 24spm 21.0 1:49.3 24spm Last row of the year....nice!