What Training Have You Done Today???

[old] ranger · Post by **[old] ranger** » January 24th, 2005, 8:15 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>33512m in 120mins which is 1:47.5 at 24spm.<br /> </td></tr></table><br /><br />Congrats, nutsy boltsky. Fine rowing.<br /><br />ranger

[old] John Rupp · Post by **[old] John Rupp** » January 24th, 2005, 5:07 pm

What is WIRC?

[old] gorow9 · Post by **[old] gorow9** » January 24th, 2005, 7:32 pm

Today I shoveled a friend who's in Florida... yeah Florida's driveway- and that's a long driveway and it's zero degrees out there... 3hrs<br /><br />I walked the half mile walk to the beach and back through two feet of snow--- 1hr (I walked on the beach too)<br /><br />I went sledding- carrying the sled back up through the snow- "tunneling" through the snow drifts to make a "fort" for the little bro's<br /><br />~Sara

[old] Atorrante · Post by **[old] Atorrante** » January 24th, 2005, 8:02 pm

I did 5K at 1:52 at noon, and 4 miles run in 29'18" in the afternoon.

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 25th, 2005, 9:43 am

This morning trained with david gill, and did a 8 x 500 at 1.38.0 average. <br /><br />No problems really only got tough the last 100 to 150 m of last 2. Will try this again next week.<br /><br /> Any one know what 1.38 is a predictor of for 2k?<br /><br />then 60 mins stepper at 290 watts.

[old] ranger · Post by **[old] ranger** » January 25th, 2005, 10:07 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Rocket Roy @ Jan 25 2005, 08:43 AM)</b></div></td></tr><tr><td class='quote'>This morning trained with david gill, and did a 8 x 500 at 1.38.0 average. <br /><br />No problems really only got tough the last 100 to 150 m of last 2. Will try this again next week.<br /><br /> Any one know what 1.38 is a predictor of for 2k?<br /><br />then 60 mins stepper at 290 watts. <br /> </td></tr></table><br /><br />Roy--<br /><br />8 x 500m is usually done at 2K - 3/4. So 1:38 on 8 x 500m predicts 6:44-6:48 for 2K. Good goin'. <br /><br />Try to get in a few more bouts of 500s before WIRC, once a week at least. If you can get to 1:36 on 8 x 500m, you will _really_ be in the running in the 50s lwts at WIRC. That would predict 6:40 (or under).<br /><br />The British record is 6:36, no?<br /><br />ranger

[old] neilb · Post by **[old] neilb** » January 25th, 2005, 2:27 pm

20k cycle to the gym<br /><br />30 mins at 23 -25 spm 1:55 split and 82% MHR<br /><br />5 MINS REST<br /><br />30 mins at 23 -25 spm 1:56 split and 85% MHR<br /><br />puncture leaving gym carpark so 20k walk pushing bike.

[old] Byron Drachman · Post by **[old] Byron Drachman** » January 25th, 2005, 3:33 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>puncture leaving gym carpark so 20k walk pushing bike. </td></tr></table> <br /><br />What a bummer! May I suggest carrying a couple of tire irons, a spare tube, and a small pump? <br /><br />Byron

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 25th, 2005, 5:01 pm

Bit of a pick and mix session tonight, few different sessions incuding a 30min piece, then 2x2000m with 7 min rest on-line. 1st 6:40.7, 2nd 6:48.4. <br /><br />Total of 14000m today. <br /><br />Sir Pirate

[old] Jim Barry · Post by **[old] Jim Barry** » January 25th, 2005, 6:12 pm

Yesterday. 10k at 2:10 and 22 spm. This was my first recovery row in over 9 weeks. (I've just recovered by not rowing). I really liked the row and had a heck of a time slowing down to my planned pace. HR was a little high, but I think it was probably just a lack of familiarty with this pace and spm combination. On ErgMonitor it was interesting to compare a hard 5k to this recovery row. My SPI was down 9% (8.2 to 7.5), but my typical peak torque was down 22% (11kg to 9kg). The drive time was up 15% (0.75 seconds vs 0.65 seconds). Same drag (128). <br /><br />Today 15 pull ups (continuous), but worked on making them a little higher quality. I'm thinking of adding a fanny pack (day hiker) with a dumbell in it to keep this work intense enough.

[old] ranger · Post by **[old] ranger** » January 25th, 2005, 11:22 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>puncture leaving gym carpark so 20k walk pushing bike.<br /> </td></tr></table><br /><br />Ugh. Hate that. When it happens, I hold the bike seat and run--hard. Works off the frustration. I have done as many as 15 miles with my (flat) bike on the run. <br /><br />I shut my mind off and just don't think about it.<br /><br />ranger

[old] ranger · Post by **[old] ranger** » January 25th, 2005, 11:27 pm

an hour of skipping, 20K AT (1:41 @ 28 spm) in various formats, 2 hours on the stepper at 280 watts, heart rate flat at 135 bpm.<br /><br />Once stroking power is set, raising the rate is mainly an exercise in technique, a little faster on the recovery, a little quicker with the hands. <br /><br />It's coming nicely.<br /><br />ranger

[old] ranger · Post by **[old] ranger** » January 25th, 2005, 11:34 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>Yesterday. 10k at 2:10 and 22 spm. This was my first recovery row in over 9 weeks. </td></tr></table><br /><br />Jim--<br /><br />Advice: For the sake of discipline, learn to recover at your UT2 pace, 2:01 and 22 spm (at 70% MHR). <br /><br />Doing this has helped me a lot. Now, when I row easily, I _automatically_ do 1:52 and 22 spm, my UT2. <br /><br />This discipline is muscular. It establishes an easy motion with a uniformly strong stroke. <br /><br />ranger

[old] Blue44deuce · Post by **[old] Blue44deuce** » January 26th, 2005, 2:03 am

Hour of power.

[old] GeorgeD · Post by **[old] GeorgeD** » January 26th, 2005, 2:59 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 26 2005, 04:27 PM)</b></div></td></tr><tr><td class='quote'>20K AT (1:41 @ 28 spm) in various formats, <br />ranger <br /> </td></tr></table><br /><br />Hi Ranger, can you explain what this actually means? <br /><br />20k at 1:41 would take between 67 and 68 minutes and is really trucking, that is a HM in just over 1:08 - how long did it actually take you I am really really impressed. I would imagine you maybe had a couple of short breaks, otherwise you would have reported it as an interval session and I cant imagine what that might have been to hold that pace - either way you are in devastating shape. Good on you, those sorts of numbers are really motivating.<br /><br />George