What Training Have You Done Today???

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 23rd, 2005, 1:18 am

woke up at 3.30, 10k early this morning burnt 637 calories. back to bed now. In the gym at 11 am after morning coffee, MMMMMM coffee can't wait.

[old] ranger · Post by **[old] ranger** » January 23rd, 2005, 6:44 am

An hour of skipping and 15K at 1:48 and 22 spm (with a couple of breaks to keep comfortable) As I realized last year around the time of BIRC, 1:48 and 22 spm is a crucial combination of rate and pace for me, the key to my training from now on. I need to get sufficiently strong, fit, and efficient to row 1:48 at 22 spm flat at 70% MHR (154 bpm) for indefinite periods, for instance, a marathon or longer. I think that this is entirely possible, but I probably need another year to get there. In the off-season this next year, I might just row 1:48 at 22 spm, day after day, for as long as I can, from February to September. I think that 1:48 at 22 spm rowed at 70% MHR is at the limits of my potential. This is UT2 pace, rate, and heart rate for a 6:16 2K. ranger

[old] neilb · Post by **[old] neilb** » January 23rd, 2005, 9:10 am

10 minutes warm up, 30 minutes UT1 (upper end) AT 1:56, 3 minutes rest then 30 minutes UT1 (mid range) strapless as 2:00 and then 30 minutes cross trainer to finish.

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 23rd, 2005, 10:49 am

this noon time, 20 mins running at 8.3 km/h, 20 mins stepper at 330watts, 5k erg sub 20, 90 mins tough bike non stop, 20 mins running at 10.00km/h, Hip a bit sore afterwards, I'll see if it hurts in the morning as to whether I'll run again. 78.6k

[old] gorow9 · Post by **[old] gorow9** » January 23rd, 2005, 12:58 pm

Shoveled my driveway!!! We've got alnost 3 feet of snow and it's still snowing so I'd concider that exercisre

[old] neilb · Post by **[old] neilb** » January 23rd, 2005, 1:13 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(gorow9 @ Jan 23 2005, 11:58 AM)</div></td></tr><tr><td class='quote'>Shoveled my driveway!!! We've got alnost 3 feet of snow and it's still snowing so I'd concider that exercisre </td></tr></table> I presume there is 3 feet on the road as well so you will not be short of training opportunities! p.s. you may be better off on the cross country ski site rather than indoor rowing!

[old] ranger · Post by **[old] ranger** » January 23rd, 2005, 1:21 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>Shoveled my driveway!!! </td></tr></table> Ditto! I did mine yesterday. I have a big one. It took about three hours. Here in Ann Arbor, we only have about a foot of snow, though. Did another hour of stepping at 280 watts. Heart rate continues to drop on this routine. Flat at 131 bpm today. _Very_ easy and enjoyable work. ranger P.S. Perverse as it might seem, I also like shovelling snow. Beautiful powder this time. Perfect temperatures for snow (around 10 F.). Blazing sun and blue sky today. Unusual for Ann Arbor in the winter. Rocky Mountain weather.

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 23rd, 2005, 1:30 pm

Wow you guys are so lucky having all that snow, it's about 5 years since I've seen snow over here (London UK) Is it snowing in Boston?

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 23rd, 2005, 1:44 pm

A mixture of sessions for me today, including 2x2000m with 3:30 rest, 6:54.0 & 6:52.3, also 30mins at 20spm. Total of 16K today Sir Pirate

[old] Jim Barry · Post by **[old] Jim Barry** » January 23rd, 2005, 3:41 pm

Snowed in 16", zero Fahrenheit and 30mph winds. Drifts everywhere. Marine forecast is 20 foot seas with 60mph winds. Great day for indoor rowing: 6 x (2' on/ 2' off) at 1:48. Not too bad considering yesterday ( 4 seconds off a 5k PB). Now 3 days to recover and I'll be back at again Thursday. Average pace over the last 30 days: 1:54 Meters: 60,000.

[old] Byron Drachman · Post by **[old] Byron Drachman** » January 23rd, 2005, 6:14 pm

Bill wrote: <table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>Trying to do the UT2 exercises in the manual but am still 7 seconds off the pace for a given spm and pulse. </td></tr></table> Hi Bill, Even though I have the C2 in a cold room, I find it helps to have a fan running, and to be well hydrated. As discussed before, it forces you to concentrate on technique. I'm still looking for the perfect drag factor for me. Have you tried experimenting much with your drag factor? Byron

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 24th, 2005, 6:01 am

06.30 this am, 20 mins stepper at 330 watts. 60 mins bike spin, 20 mins stepper at 290 watts, still 78.6kilos, it's been steady for a few days now at about this weight , so time for a big push soon to get it nearer the magic 75.

[old] ranger · Post by **[old] ranger** » January 24th, 2005, 7:10 am

an hour of skipping and 20K 1:48 @ 22 spm, with breaks to stay under 160 bpm I'm getting more efficient with my new stroke each session. Getting _very_ smooth. Started out today at my normal UT2, but I was doing 1:52 @ 22 spm at 146 bpm, under my heart rate target, so I upped the pace to 1:48. Don't know yet, but I might get to 1:48 as a UT2 pace by WIRC. Excited about this. ranger

[old] Nuts & Bolts · Post by **[old] Nuts & Bolts** » January 24th, 2005, 7:22 am

A productive session on Sunday for me with the training for my Marathon. My plan was to row 120mins at 24spm with a target distance of 33400m. Finished with a better result than I could have wished for- 33512m in 120mins which is 1:47.5 at 24spm. I did not have to stop for fluid which pleased me, I drank loads of water and my own mixture of powders, I like to have a few cans of the slim fast “meals in a tin” about two hours before a long row like this, does seem to help with my stamina. I was pleased as I went through 21097m in 75:39.3, this is a the quickest I have ever done one, but only by 8 tenths. This has me thinking that one day I may get under 75mins for a half marathon if I up the rate to 25/26. One thing at a time though. Rocket Roy, when you say stat’s do you mean pb’s. My best 2K is 6:25.2, this was done just over 8 months ago. I have a HM pb of 75:39.3 (yesterday). I have not done any single time trials for 5K’s 10K’s etc. I just row long pieces, not that interested in the lower distances I will leave that to you fast fit boys. I read that you are heading for Lightweight status, you have done it very quick, I hope it all works for you, a medal at WIRC must be a target with your times I believe, for gold though am I right in saying you would have to beat Mr Ranger.

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 24th, 2005, 7:36 am

That's almost correct, a certain Mr Watt is turning up I think too. It may /should be between those two for gold. Although I am getting faster the lighter I get, but I can't see me worrying those two, but you never know. All the leg work I'm doing is certainly making my thighs and calf's so much stronger and fitter. I may be able to get to 6.35, but 6.25 remains a dream so far. I'm an optimist, can you tell? Terrific 1/2M and 2 hour row's you did, powerful stuff! stat's put into your signiture profile include height weight age times etc.