What Training Have You Done Today???

[old] csabour · Post by **[old] csabour** » December 5th, 2005, 3:45 pm

skipped the warm up this morning. 70 minutes 20 spm 17000 meters 2:11.8

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » December 6th, 2005, 10:40 am

Today: Steady 10K @ 2:05. DF 125 1K Warmup - 3:59.5, 1:59.7, 26SPM, HR151 10K - 40:27.0, 2:01.3, 24SPM, HR165 1K Warmdown (N/S) - 4:29.2, 2:14.6, 26SPM, HR151 Another example of me not sticking to the plan. Set off at 2:05 pace, but it felt very easy and comfortable, so after 2K the average pace was below 2:04. Then steady negative splits to the end. Getting better...

[old] hjs · Post by **[old] hjs** » December 6th, 2005, 2:31 pm

in and out 4 k bike. out 2 k row training 10 times 5 min rest 1 min. rate 20 pace 155.0 150.8 first and last most 1.52/53. not an easy one to do.

[old] BigFatFishy · Post by **[old] BigFatFishy** » December 6th, 2005, 4:19 pm

4min at 24spm, 3min @ 26spm, 2min @ 28sp, 1min @ 30spm - four times (40min) It's like doing a Pyramid/Staircase hybrid. My new favourite workout. Got about 9300m, but I wasn't going for distance. Can't wait to see what the heartrate graph looks like.

[old] mpukita · Post by **[old] mpukita** » December 6th, 2005, 7:01 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(BigFatFishy @ Dec 6 2005, 04:19 PM)</div></td></tr><tr><td class='quote'>4min at 24spm, 3min @ 26spm, 2min @ 28sp, 1min @ 30spm - four times (40min) It's like doing a Pyramid/Staircase hybrid. My new favourite workout. Got about 9300m, but I wasn't going for distance. Can't wait to see what the heartrate graph looks like. </td></tr></table> Interesting workout for some variety and change of pace. I'm curious, how do you set your pace for each segment (each stroke rate)?

[old] george nz · Post by **[old] george nz** » December 7th, 2005, 12:29 am

Wednesday 7th 4pm 4000m / 15:24.3 / 26spm / 1:55.5 4000m / 15:21.2 / 26spm / 1:55.2 Elyptical stepper 10min 3000m / 11:35.7 / 26spm / 1:55.9 Currently working at training myself to row at 10mps, hence short intervals to allow me to concentrate. It is coming slowly, the timing when it works is a nice feeling. George

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » December 7th, 2005, 11:23 am

Today: 30r20. 2K Warmup - 7:59.4, 1:59.8. 26SPM, HR160 30r20 - 7562m, 1:59.0, 24SPM, MHR170 2K Warmdown (N/S) - 8:46.6, 2:11.6 25SPM, HR155 Managed to hold 20SPM for about 12 minutes, then hit a wall. Nearly put the handle down, but after paddling at 3:30 pace for a few strokes, I decided to finish the piece unrestricted rather than give up. 5:00 splits as follows: 5:00 - 1278m, 1:57.3, 20 10:00 - 1270m, 1:58.1, 20 15:00 - 1214m, 2:03.5, 24 20:00 - 1260m, 1:59.0, 28 25:00 - 1264m, 1:58.6, 28 30:00 - 1273m, 1:57.8, 29 No pain, just ran out of energy. May need to do some 5Kr20 sessions before I try this one again...

[old] BigFatFishy · Post by **[old] BigFatFishy** » December 7th, 2005, 11:42 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(mpukita @ Dec 6 2005, 06:01 PM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(BigFatFishy @ Dec 6 2005, 04:19 PM)</div></td></tr><tr><td class='quote'>4min at 24spm, 3min @ 26spm, 2min @ 28sp, 1min @ 30spm - four times (40min) It's like doing a Pyramid/Staircase hybrid. My new favourite workout. Got about 9300m, but I wasn't going for distance. Can't wait to see what the heartrate graph looks like. </td></tr></table> Interesting workout for some variety and change of pace. I'm curious, how do you set your pace for each segment (each stroke rate)? </td></tr></table> When I do these kind of workouts I'm not as concerned with pace as with following the stroke rate variation. It's a discipline thing, working within the rate. Of course, you can't help but go a little faster each time the rate goes up. For me personally this translates to the following (approximately) 24spm = 2:15-2:20 26spm = 2:10 28spm = 2:00 30spm = 1:50 So it's not really all that tough in terms of pace. But for someone like me who only just recently started doing more than 10-20min a time on the erg, it's a way to add volume without killing myself. Cheers!

[old] mpukita · Post by **[old] mpukita** » December 7th, 2005, 12:38 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(BigFatFishy @ Dec 7 2005, 11:42 AM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(mpukita @ Dec 6 2005, 06:01 PM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(BigFatFishy @ Dec 6 2005, 04:19 PM)</div></td></tr><tr><td class='quote'>4min at 24spm, 3min @ 26spm, 2min @ 28sp, 1min @ 30spm - four times (40min) It's like doing a Pyramid/Staircase hybrid. My new favourite workout. Got about 9300m, but I wasn't going for distance. Can't wait to see what the heartrate graph looks like. </td></tr></table> Interesting workout for some variety and change of pace. I'm curious, how do you set your pace for each segment (each stroke rate)? </td></tr></table> When I do these kind of workouts I'm not as concerned with pace as with following the stroke rate variation. It's a discipline thing, working within the rate. Of course, you can't help but go a little faster each time the rate goes up. For me personally this translates to the following (approximately) 24spm = 2:15-2:20 26spm = 2:10 28spm = 2:00 30spm = 1:50 So it's not really all that tough in terms of pace. But for someone like me who only just recently started doing more than 10-20min a time on the erg, it's a way to add volume without killing myself. Cheers! </td></tr></table> Great, thanks!

[old] hennmart · Post by **[old] hennmart** » December 7th, 2005, 3:48 pm

Today's training: This morning: 2,000M 07:12.3 w/u 1,000M 03:36.2 2,000M 07:12.0 7,747M 30:00.0 7,310M 28:29.0 c/d This evening: 15,859M 60:00.0 RowPro race 2,000M 09:00.1 c/d Hennie

[old] popey · Post by **[old] popey** » December 7th, 2005, 4:21 pm

Not a huge amount today 5k in 20.54.8 and then 3507 in 14.45.4 why 3507? because that took my total to......(drum roll).... 1,000,001. Have already sent off for the t-shirt and have cleared a space on the bathroom wall for my certificate, which I intend to frame. my long-suffering wife has been great patting me on the back, but nobody else seems to give a toss (so plenty of well done replys would make me feel lovely). But if anything should really make me feel better it's the fact that, largely thanks to this one piece of gym equipment, i have lost approximately 50lb i less than 12 months. Thank you Concept 2!

[old] hennmart · Post by **[old] hennmart** » December 7th, 2005, 4:24 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(popey @ Dec 7 2005, 10:21 PM)</div></td></tr><tr><td class='quote'> why 3507? because that took my total to......(drum roll).... 1,000,001. But if anything should really make me feel better it's the fact that, largely thanks to this one piece of gym equipment, i have lost approximately 50lb i less than 12 months. Thank you Concept 2! </td></tr></table> Well done Popey Hennie

[old] mpukita · Post by **[old] mpukita** » December 7th, 2005, 4:34 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Dec 7 2005, 04:24 PM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(popey @ Dec 7 2005, 10:21 PM)</div></td></tr><tr><td class='quote'> why 3507? because that took my total to......(drum roll).... 1,000,001. But if anything should really make me feel better it's the fact that, largely thanks to this one piece of gym equipment, i have lost approximately 50lb i less than 12 months. Thank you Concept 2! </td></tr></table> Well done Popey Hennie </td></tr></table> I second that well done! And, a word of advice ... I, and a number of people I've connected with, had a bit of a motivational "break" after hitting 1,000,000 meters. Best to set another lofty goal and get on with it, so as not to lose the motivation. But, today .... CELEBRATE!!!

[old] popey · Post by **[old] popey** » December 7th, 2005, 4:41 pm

sheesh, it was nothing!

[old] csabour · Post by **[old] csabour** » December 7th, 2005, 4:55 pm

great work man! this winter i will officially break 1 million... i think i have before but i never counted so i am going to do it with my school november - march. nov - 200k dec - 300k jan - 300k feb - 400k march - 400k so far i am 270k into it... by end of march it should be 160000