What Training Have You Done Today???

[old] Cant Climb · Post by **[old] Cant Climb** » January 9th, 2006, 9:54 am

Yesterday 30min @ 1:56.8 25r 2 Hour mtb ride. This morning 10K @ 1:56.9 27r 2 hour mtb tontite after work.

[old] Carl Henrik · Post by **[old] Carl Henrik** » January 9th, 2006, 10:11 am

Hi community I did two memorable training session a few weeks back when on vacation on Gran Canaria. One was intervalls running up a mountain side, about 800m continuous and very steep uphill. There are no such mountains where I live and it makes all other hill running I've done ridiculous in comparison. I heard other tourists commenting and panting from just seeing me run by which was fun. Great work out. Felt the whole body flooded in lactic acid and it's something I would consider doing regularly if I had access to such a mountain. Biked on a gym for 30 mins averaging 310w, after a session of front squats, deadlifts and benchpress. Great view of the ocean on top of a shopping mall, open air type of gym. Nice ladies to look at aswell. A big contrast to my rowing club's anbandoned industry basement style gym filled with sweaty blokes training to perform rather than pose. Yesterday I erged a progressive ladder after warm up. Starting at 220w and incrementing 10w at a time, keeping each intensity for one or two minutes. ending at 300w. It was short and fun and hence suited my not so structured training over the last month. I had no prefix goal whatsoever with it but it still became a good work out and much more fun and interesting than fixing time and intensity from the beginnning. Doing two intervals of this or a pyramid would be nice training I think but the mental looseness mustn't suffer or the main characteristic of this work out would be lost.

[old] ancho · Post by **[old] ancho** » January 9th, 2006, 10:26 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(csabour @ Jan 9 2006, 02:41 PM)</div></td></tr><tr><td class='quote'>10 minute bike ride warm up 2x6000m 1st - strapless, 2:11 18spm 2nd - strapted, 2:10 18spm </td></tr></table> You're biking strapless? Does it improve your technique? How about 10spms OTB (On The Bike)

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » January 9th, 2006, 10:32 am

Haven't done anything that wasn't restricted in some way since my back injury in November. So did 8 X 250m/2:00r for the Sub-7 IRC Monthly Challenge. Results: 6:19.3, 1:34.8, 34SPM, MHR173, DF134. Splits: 1. 47.5, 1:35.0, 34, 166 2. 47.4, 1:34.8, 34, 168 3. 47.4, 1:34.8, 33, 167 4. 47.4, 1:34.8, 35, 168 5. 47.4, 1:34.8, 34, 168 6. 47.5, 1:35.0, 34, 166 7. 47.4, 1:34.8, 34, 168 8. 47.2, 1:34.4, 34, 173 2K W/U & W/D. Very satisfying workout. Nice to go hard and fast for a change. Back to the steady state stuff tomorrow.

[old] hjs · Post by **[old] hjs** » January 10th, 2006, 3:02 pm

today 6 k pace training. did a 3 / 2,5 / 2 k rest 5 and 6 min. inc 3 min of light paddle. drag 110 free rate. warm up 2k 3 k 10.30.1 145.0 rate 25 2,5 K 8.39.9 143.9 rate 28 2 k 6.49.8 142.4 rate 29 ended rate 31 pace 1.35 al peaces flat. last one quit hard but I could keep pace. out 2 k

[old] csabour · Post by **[old] csabour** » January 10th, 2006, 5:24 pm

this morning: the workout (what it was suppose to be) 7x10' Powererg(watts) 1-16spm 2-18spm 3-20spm 4-22spm 5-20spm 6-18spm 7-16spm however... i did my warm up(2000m), went to get a drink, came back and all the 11 ergs were used so i ran 2 x 35 minutes at 152 hr. that's still 14km today

[old] kinley · Post by **[old] kinley** » January 10th, 2006, 6:58 pm

22,222 motivationally challenged meters for my January team = 1:42.07.1. Didn't bother to set splits, but hit 11,111 at 52:01, so the second half took 50.06. yay team

[old] Will · Post by **[old] Will** » January 10th, 2006, 7:22 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(kinley @ Jan 10 2006, 06:58 PM)</div></td></tr><tr><td class='quote'>22,222 motivationally challenged meters for my January team = 1:42.07.1. Didn't bother to set splits, but hit 11,111 at 52:01, so the second half took 50.06. yay team </td></tr></table> Kinley, you are cruising and keeping Maine Rowers in the running. Keep up the good work.

[old] Cant Climb · Post by **[old] Cant Climb** » January 11th, 2006, 9:29 am

2K warm-up then did a set of intervals, the custom workout in the PM3...... it is 9 X 1:40 rest 20 seconds with 2 minute rest after number 5. Dont rememebr all the exact splits.... 1 + 2 were in the 1:46 range.........drifted up to 1:49 by the end...... Overall - 1:48.4 averge, did 1:51.2 last week. then did 5K @ 2:00.0 25 SPM threw in 4 sets of push-ups here and there......

[old] Cant Climb · Post by **[old] Cant Climb** » January 12th, 2006, 9:39 am

1K warm-up 10K 22 spm @ 1:58.7 1K warm down plus and assortment of stretching. tonite 2 hour mtb ride.

[old] csabour · Post by **[old] csabour** » January 12th, 2006, 4:52 pm

hard workout today. 2 more of these will come this month 2k warmup 4 x 4k 1- 18spm 2:10 2- 28spm 6k pace 1:54.6 3- 18spm 2:12 4- 24spm 6k pace 1:59.6

[old] BigFatFishy · Post by **[old] BigFatFishy** » January 12th, 2006, 5:01 pm

Some easy intervals to get back into speed work. 2 min "off", 1 min "on" x 10 Hitting 1:38-1:40 in the "on" stuff. Not blowing my brains out yet, just getting used to going faster over shorter distances. Next week will turn it up a notch (1:35's or lower), and then go to even work vs rest time. Damn I hate going fast.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » January 13th, 2006, 10:58 am

Today: 6 X 1500m/1:00r @ 24SPM. 2K W/U @ 2:02.4, 26SPM, HR154 6 X 1500m/1:00r - 34:48.7, 1:56.0, 24SPM, MHR168, DF133. Splits as follows: 1. 5:49.1, 1:56.3, 24SPM, HR163 2. 5:48.9, 1:56.3, 24SPM, HR166 3. 5:48.7, 1:56.2, 24SPM, HR166 4. 5:48.7, 1:56.2, 24SPM, HR167 5. 5:48.5, 1:56.1, 23SPM, HR168 6. 5:44.8, 1:54.9, 24SPM, HR168 2K W/D N/S @ 2:13.0, 23SPM, HR144

[old] Cant Climb · Post by **[old] Cant Climb** » January 13th, 2006, 11:22 am

Got up at 530AM. Wandered down to the basement and looked at my C2. Decided my quads were just too sore, so just went to the gym for some lite lifting and stretching.

[old] csabour · Post by **[old] csabour** » January 13th, 2006, 3:44 pm

1500m warmup 1 x 41' pyramid 14@6',16@5',18@4',20@3',22@2', 24@1',22@2',20@3', 18@4',16@5',14@6' 1 x 29' pyramid 14@6', 15@5' 16@4',17@3',18@2',17@3', 16@4', 15@5', 14@6' 1st set - 9389m 2nd set - 6304m 17193m n total today