What Training Have You Done Today???

[[old] csabour]

2k warmup<br />12 k piece : 2:00.4 / 500m<br />base spm : 24<br /><br />terrible back pains before the workout... got worse after when i cooled down. I'l have to see a chiropractor about that. Also at the bottom 3000 meters i guess i got dehydrated and started cramping in my hands and stomach and legs a little. I also started feeling quite cold.

[[old] Neb154]

Seems to me like your do for some new 5k and 6k PBs with a 2:00.4 on your 12k, which it seems wasn't your "maximal effort" and only a 1:55.1 on your 5k and 6k.

[[old] csabour]

ok the 2k was in june and the 5k was in september. the 6k was fairly recent however it was a terrible erg test. A crew member didnt show up so the coach sprung upon us a suprise erg test. I was not happy, and not prepared. I reluctantly sat on the erg and started pulling the chain. from the first stroke i wanted to quit. I actually physically stopped my slide about 4 times while contemplating walking away however my friends pushed me to a pb. So i got a pb, however it was the worst erg test of my life... interesting.<br /><br />anyways im set on a november erg test where our head coach will send in the results to rowing canada.

[[old] PeterWilkinson]

Today: Easy day. 10K @ 18SPM<br /><br />No warmup, other than taking it steady for the first 2K.<br /><br />42:40.0 2:08.0 18SPM MHR153 (Mostly 145-148)<br /><br />1K Splits as follows:<br /><br />1: 4:19.7 2:09.8 18SPM<br />2: 4:17.1 2:08.5 18SPM<br />3: 4:15.5 2:07.7 18SPM<br />4: 4:15.6 2:07.8 18SPM<br />5: 4:16.0 2:08.0 18SPM<br />6: 4:15.8 2:07.9 18SPM<br />7: 4:15.4 2:07.7 18SPM<br />8: 4:14.8 2:07.4 18SPM<br />9: 4:15.4 2:07.7 18SPM<br />10: 4:14.8 2:07.4 18SPM<br /><br />Quite pleased with this one. Don't usually like rowing this slow, but managed to maintain 18SPM throughout, so metres/stroke was just over 13 and SPI was 9.27. I reckon my next 30min/r20 will seem much easier...<br />

[[old] hennmart]

Today: <br /><br />2K. 7:09 easy w/u <br />2K. 7:01 second easy w/u <br /><br />On RowPro with Frank and Roy an interval training (next week again on RP!!): <br /><br />12 K. = 2k w/u, 500 fast, 750 easy, 500 fast, etc. <br /><br />Did the 8 times 500 in an average of 1:37/1:38 <br /><br />Hennie <br />

[[old] I Love Crew]

45 min run @ 8 mph in the morning<br /><br />2k (6:52.7; 23 spm)<br />That was not fun...

[[old] Ray79]

2 km Warm up (Arms only - Body Over - 1/4 slide - 1/2 Slide - 3/4 Slide - Full Slide)<br /><br />5 km in 18:36 @ 26 spm<br /><br />3 x 15 reps at 70 % 1RM in<br />-One Arm Dumbell rows (alternate)<br />-Seated Leg Press<br />-Bench Press<br />-Seated Rows<br />-Shoulder Press<br /><br />1 km Cool Down (Strapless)<br /><br /><!--QuoteBegin--><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'><!--QuoteEBegin-->2k (6:52.7; 23 spm), That was not fun... </td></tr></table><br /><br />Not fun!!! Was also a fairly good effort for the low stroke rate. Works out at over 12m per stroke and nearly 14 spi

[[old] chickenlegs]

yesterday:<br />6000 m at 1:42.7, 26 spm.<br />was hoping to get 1:43.0, so am very satisfied with score.<br />now my all time pb on distance (1:42.0) does not seem far off.<br />maybe within a month of training.<br /><br />

[[old] chickenlegs]

can't remember if the data attached has ben posted here before or not.<br /><br />anyways, i though it would be interesting for comparison and standard purposes.<br /><br />the data is the average of the top 10 ergometer performers for each gender and weight category on the u.s. rowing national team in the autumn of 1994.<br /><br /> 500M pace/500 2000M pace 6000M pace <br />HW Men 1:20 1:20 5:58.3 1:29.5 19:05 1:35 <br />LW Men 1:26.8 1:26.8 6:19.9 1:35 20:25 1:42 <br />HW Women 1:34 1:34 6:52.5 1:43 21:51 1:49 <br />LW Women 1:41.9 1:41.9 7:21.6 1:50 23.44 1:58.7 <br /><br />

[[old] chickenlegs]

i should have included the address of the article from which the data in my previous posting is taken.<br /><br /><a href='http://home.hia.no/~stephens/eliteerg.htm' target='_blank'>http://home.hia.no/~stephens/eliteerg.htm</a><br /><br />

[[old] xdarrylx]

Those are some very fast times... <br />Hopefully I'll add my piece here later today!

[[old] hjs]

today the first time I tryed a strokerate training. <br /><br />distance 4 x 2500 rest 3 min.<br />pace 1.58.4 / 1.54.3 / 152.2 / 156.1<br />stroke rate 20,22,24,20<br /><br />nice training I think but I felt the 3 th and 4 th well. butt as a hole I am ganing strenght week after week. nice it goes better as expected.

[[old] hennmart]

Today:<br />7 times 2K<br />7:38.1 // 7:14.7 // 7:11.7 // 6:56.0 // 7:22.0 // 7:11.2 // 7:16.4<br /><br />Hennie

[[old] Ray79]

<!--QuoteBegin-hennmart+Nov 3 2005, 08:24 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hennmart @ Nov 3 2005, 08:24 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Today:<br />7 times 2K<br />7:38.1 // 7:14.7 // 7:11.7 // 6:56.0 // 7:22.0 // 7:11.2 // 7:16.4<br /><br />Hennie  <br /> </td></tr></table><br /><br />7 times 2km................Hennie are you mad??????<br /><br />I wouldnt do 7 2km peices in a year never mind 1 session. I hate that distance SO much.<br />Worked out at a 1:51 average split for 14km <br /><br />Good work though, like the way you peaked right in the middle section. What were the rest times between each one??

[[old] PeterWilkinson]

Today: Last 2K time trial before BIRC. Previous PB pace: 1:46.2<br /><br />Target: 7:04.0 @ 1:46.0 (Planned BIRC race pace + 1). <br /><br />2500m Warmup @ 2:09.9 25SPM HR139<br /><br />2000m 7:02.0 @ 1:45.5 29SPM MHR174 - New PB by 2.7 seconds.<br /><br />5000m Warmdown (no straps) @ 2:14.8 24SPM HR143<br /><br />Thanks to Nigel Farmer for suggesting this test as a confidence booster. It felt like a very comfortable PB, (heart rate only went over 170 in last 100m), and it shows that I am on target to break 7 minutes at the BIRC.