What Training Have You Done Today???

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 16th, 2005, 10:12 am

Today: Testing BIRC race strategy with 1:00 rests between splits... 2500m Warmup @ 2:03.8 23SPM HR154 2000m split into four pieces as follows: 800m @ 1:46 - 2:49.1, 1:45.6, 27, 167 600m @ 1:45 - 2:05.7, 1:44.7, 30, 167 400m @ 1:44 - 1:22.7, 1:43.3, 30, 176 200m @ 1:43 - 0:40.8, 1:42.0, 31, 161 Time/pace: 6:58.2, 1:44.5, 29SPM average Total distance: 2402m (402m in rests). 2000m Warmdown (no straps) @ 2:17.2 22SPM HR154 Reasonably happy with this session. I just wanted to see how it would feel to row at the different paces, but without tiring myself too much. Even though I was always inside the pace, each split felt quite comfortable while I was rowing it, and I felt that I had plenty in reserve. Looking at the splits and my heart rate, the 3rd split was obviously too fast. For BIRC I will have to make sure that I am not more than 5 tenths inside the pace at each stage, or I will blow up before the end. New MHR (176) at the end of the 3rd split was a bit of a surprise, previous high was 174. 4th split was over too quickly for my HR to get above 161. I won't be wearing my HR monitor at BIRC, because I don't want to know how high it gets...

[old] Citroen · Post by **[old] Citroen** » November 16th, 2005, 10:26 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Nov 16 2005, 02:12 PM)</div></td></tr><tr><td class='quote'>New MHR (176) at the end of the 3rd split was a bit of a surprise, previous high was 174. 4th split was over too quickly for my HR to get above 161. I won't be wearing my HR monitor at BIRC, because I don't want to know how high it gets... </td></tr></table> Today's session looked just a little bit harder than that mellowed 50' intervals session you did the other day. I won't be using my HRM either.

[old] hennmart · Post by **[old] hennmart** » November 17th, 2005, 12:22 pm

Today (yesterday restday): 1,000M 03:29.4 w/u 5,018M 17:44.0 just racing (felt good) 10,000M 39:19.4 easy 2,000M 07:22.4 w/d Friday: some short pieces Hennie

[old] Ray79 · Post by **[old] Ray79** » November 17th, 2005, 12:41 pm

Last Night 2km warm up. 2:05/500m @ r18 5km in a New PB time of 18:10.7 @ r25 Its been a year since I set a PB at this distance. Think the 30 mins @ r20's are paying off 3 x 15 reps at 70% 1RM in; Seated Leg Press One Arm Dumbell Rows Shoulder press - Bench Press Seated Row 1km cool down strapless 2:07/500m @ r18 (meant to be a 2km but was tired and hungry)

[old] hjs · Post by **[old] hjs** » November 17th, 2005, 12:48 pm

today i wanted to row 30 min just below 1.50. I stopped after 21 minutes at 149,6. Just wimpt out. after 5 minutes 3 x 5 minutes in the same pace. This is how it not should be done

[old] Ray79 · Post by **[old] Ray79** » November 17th, 2005, 2:50 pm

This evening 2km warm up 2:02/500m 14 Min Pyramid 2 Mins @ 22 2 Mins @ 24 2 Mins @ 26 2 Mins @ 28 2 Mins @ 26 2 Mins @ 24 2 Mins @ 22 Total Distance 3807 ave 1:50/500m 5 Min Rest 12 Mins - Head Racing Starts 1 min Easy Paddle - 1 min 5 stroke wind and settle. Settled 1min Splits on were; 1:41 1:40 1:39 1:38 1:41 1:43 2 km cool down strapless 2:14/500 @ r18

[old] csabour · Post by **[old] csabour** » November 17th, 2005, 3:19 pm

2k warm up 2x4k 2k cool down 10k running time trial after school -update- got back from the run... it was an 8k, i came 3rd with 32:20

[old] Jamie · Post by **[old] Jamie** » November 17th, 2005, 7:08 pm

Today: I tried a "Wolverine" L4 176 & 180 for 40.' I did (at most!) 2-3 pieces at 16spm in my entire college and law school career. Yikes! That was brutal. I was going to quit, but then I thought, "well, if Hennie can do 10x2k the night before BIRC, then I guess I can finish my 40 minute row -Jamie

[old] hjs · Post by **[old] hjs** » November 18th, 2005, 10:14 am

after yesterdays weak mental training I wanted to do someting short. So I tried a 1 k 313,6 first 500 37.4 second 36.2. pace 32/33 way of my former pb but ok for now. Haven't don any speadtraining. I hope I will row 305/08 in about 3 months, must be possible

[old] Jamie · Post by **[old] Jamie** » November 18th, 2005, 10:27 am

Today was 12k with negative splits. Then pushups, sit-ups, pullups. Best of luck to all of our friends in the BIRC. Rowing is unique in that there rarely a "fun" time as is there is in most games. It's also unusual in that you row a million meters or so for every actual race. It's different from running with 10ks in the park fortnightly. That means you must savor the few competitve rows with others. What truly makes rowing special, though, is the community. Rowers genuinely want fellow rowers to achieve their goals -- probably because we realize the suffering that everyone endures. For example, the whole "Sub 7 IR" club is brilliant. They're in it together and that is really cool. Well, that's enough maudlin rambling from a guy not even competing this weekend. But, you are: so, here's to you! -Jamie

[old] hennmart · Post by **[old] hennmart** » November 18th, 2005, 11:07 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Jamie @ Nov 18 2005, 04:27 PM)</div></td></tr><tr><td class='quote'>Today was 12k with negative splits. Then pushups, sit-ups, pullups. Best of luck to all of our friends in the BIRC. Rowing is unique in that there rarely a "fun" time as is there is in most games. It's also unusual in that you row a million meters or so for every actual race. It's different from running with 10ks in the park fortnightly. That means you must savor the few competitve rows with others. -Jamie </td></tr></table> Hi Jamie, Thanks! Keep on training and see you next week on the platform. Hennie

[old] Rate35 · Post by **[old] Rate35** » November 18th, 2005, 9:37 pm

This morning for school rowing we did... 5 min warmup on erg, got 1200m done there give or take then a 29min erg with rate caps 5 min at 16 rate 4 min at 18 rate 3 min at 20 rate 2 min at 22 rate 1 min at 24 rate 2 min at 22 rate 3 min at 20 rate 4 min at 18 rate 5 min at 16 rate I did pretty darn good for being as light as I am, pull 1:59.8, 7209 or something like that meters.

[old] Jamie · Post by **[old] Jamie** » November 19th, 2005, 6:46 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Rate35 @ Nov 18 2005, 09:37 PM)</div></td></tr><tr><td class='quote'>This morning for school rowing we did... 5 min warmup on erg, got 1200m done there give or take then a 29min erg with rate caps 5 min at 16 rate 4 min at 18 rate 3 min at 20 rate 2 min at 22 rate 1 min at 24 rate 2 min at 22 rate 3 min at 20 rate 4 min at 18 rate 5 min at 16 rate I did pretty darn good for being as light as I am, pull 1:59.8, 7209 or something like that meters. </td></tr></table> Wow. those are great numbers for anyone. For a guy your age and size, those are tremendous numbers. Your 2k and 6k are brilliant. I did 30 min with spm ladders from 16-20; then 15 minutes on an elliptical (back was bothering me); 15 minutes of 1 on 1 off at 18spm; then my lat pull/pushup/situp/split squat/one leg deadlift circuit. -Jamie

[old] NavigationHazard · Post by **[old] NavigationHazard** » November 20th, 2005, 3:14 pm

2k w/u 4 x 500m, 3' rest. Target: 1st @ 1:30 and rest negative-splitted (i.e. increasingly faster). Results: 1] 1:29.8 r40 493w 12.3 spi 2] 1:28.7 r39 502w 12.9 spi 3] 1:26.4 r39 543w 13.9 spi 4] 1:26.5 r41 591w 13.2 spi To put this in perspective, Jamie Schroeder's 5:44 2k at BIRCs today is four consecutive 1:26s, with no rest.....

[old] johnnybike · Post by **[old] johnnybike** » November 21st, 2005, 4:46 am

I have started a new plan today, loosely based around the Pete Plan. As I did not have access to my training diary early in the morning and I was scheduled to do a 8*500 with 3:30 rest I had to guess the splits. For some reason I thought I should be aiming at 1:42 and after the first one I realised that was not correct. So I decided on 1:45.0 and I did all 8 with an average of 1:44.6. Feeling pretty tired afterwards. (first 1:43.3, then 6 * 1:45.0 then 1:43.6) However looking at my log when I last did these in February my final average (getting better every 3rd week) was 1:50.6 so I have a 6 second improve since then, which is good. I know that when I do them next time I stick around 1:44.6 and push on the last one. My 2K time is probably 1:47.0 (but I don't do many) so is 2K - 2.5 seconds reasonably accurate and does it predict anything for me at the 2K distance ? John