What Training Have You Done Today???

[old] csabour · Post by **[old] csabour** » February 23rd, 2006, 9:06 am

This morning 5' on the bike 1000m warm up 15000m piece SPM 16 HR 143 2:23/500m

[old] csabour · Post by **[old] csabour** » February 24th, 2006, 1:39 pm

this morning: 2000m warm up weight CIRCUIT 45'' on / 15'' off Romanian Deadlift Superman Upright Row Bench Pull Front Squat Dumbell lunges 30 minutes on the bike afterwards 8000m this morning

[old] csabour · Post by **[old] csabour** » February 25th, 2006, 1:01 pm

this morning: 2000m warm up 4 x 1000m C3 (race pace) with rate caps 1 - 1:46.2 Rate cap: 26(500m), 28(500m) 2 - 1:45.2 Rate cap: 28(500m), 30(500m) 3 - 1:45.8 Rate cap: 30(500m), 32(500m) 4 - 1:45.5 Rate cap: 32(500m), 34(500m) 50' on the bike warm down

[old] hvdersluis · Post by **[old] hvdersluis** » February 25th, 2006, 3:09 pm

Did a 3k att full pace which was 11.40 today. We wil be having a ergo competition at work with a 3k distance. I guess i'll have to do some more wordkouts.

[old] csabour · Post by **[old] csabour** » February 27th, 2006, 3:04 pm

15' on the bike 2000m on the erg lifting 4 x 10 backsquat ribcage dumbell bench press leg curl bench pull 5km this morning.

[old] csabour · Post by **[old] csabour** » February 28th, 2006, 1:13 pm

This morning warmup; 5' on the bike 1000m on the erg 5 x 10' R = 5' 1- 5'@18spm, 4'@20spm, 1'@22spm 2- 5'@20spm, 4'@22spm, 1'@24spm 3- 5'@22spm, 4'@24spm, 1'@26spm 4- 5'@24spm, 4'@26spm, 1'@28spm 5- 5'@26spm, 4'@28spm, 1'@30spm Approx. 14000m this morning

[old] mpukita · Post by **[old] mpukita** » February 28th, 2006, 1:23 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(csabour @ Feb 28 2006, 12:13 PM) </div></td></tr><tr><td class='quote'>This morning warmup; 5' on the bike 1000m on the erg 5 x 10' R = 5' 1- 5'@18spm, 4'@20spm, 1'@22spm 2- 5'@20spm, 4'@22spm, 1'@24spm 3- 5'@22spm, 4'@24spm, 1'@26spm 4- 5'@24spm, 4'@26spm, 1'@28spm 5- 5'@26spm, 4'@28spm, 1'@30spm Approx. 14000m this morning </td></tr></table> How do you set the pace for these intervals?

[old] csabour · Post by **[old] csabour** » February 28th, 2006, 6:42 pm

that is for the most part a C5 workout with a C4 at the last piece. For C5 im not actually making significant amounts of lactic acid. Hr is between 150-170. bottom 10 minutes is C4 meaning more intensity so about a 170-190 hr. i didnt pay too much attention, although i did take glances at the HR. my splits were approx. 1 - 2:05 2 - 2:03 3 - 2:00 4 - 1:58 5 - 1:55

[old] mpukita · Post by **[old] mpukita** » February 28th, 2006, 7:12 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(csabour @ Feb 28 2006, 05:42 PM) </div></td></tr><tr><td class='quote'>that is for the most part a C5 workout with a C4 at the last piece. For C5 im not actually making significant amounts of lactic acid. Hr is between 150-170. bottom 10 minutes is C4 meaning more intensity so about a 170-190 hr. i didnt pay too much attention, although i did take glances at the HR. my splits were approx. 1 - 2:05 2 - 2:03 3 - 2:00 4 - 1:58 5 - 1:55 </td></tr></table> How do I find the definition of "C4" and "C5" ... never heard this before. Sorry, I'm relatively new ... I get UT2, UT1, AT, etc. ...

[old] Ben Rea · Post by **[old] Ben Rea** » February 28th, 2006, 10:01 pm

i did the rugby test! anyone doing CTC knows about this one 1000m 3'R 750m 2:30R 500m 2:30R 250m 2'R 750m

[old] csabour · Post by **[old] csabour** » March 1st, 2006, 9:24 am

Intensity Approx. Duration Ratio Goals Lactate Category H.R. (min) Work/ level Recov. (mmol/l) -- CATI-- max. .5-1.5 1:4 - anaerobic capacity i.e. 1:5 - ability & feeling of > 10 180-200 start/spurt speed - aggression --CATII-- max. 2-7 1:2 - race endurance 8-14 i.e. 1:3 - transportation 180-200 - race speed feel - race attitude/plan -- CATIII-- max 6-10 2:1 - develop aerobic cap'y 5-8 i.e. 1:2 - strength endurance 180-200 - tactics - technique --CATIV-- 165-175 10-45 4:1 - develop aerobic cap'y appr. 4 (anaerobic threshold) - efficiency - strength endurance --CATV-- 150-160 30-90 n/a - basic endurance appr. 3 - maintenance - coord. of movements --CATVI-- 135-150 > 45 n/a - regeneration < 2 - maintenance - coord of movements - technique For people like me, the heart rates are higher... im not sure why but i tend to have a high HR and also the younger you are the higher the HR tends to be.

[old] mpukita · Post by **[old] mpukita** » March 1st, 2006, 11:09 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(csabour @ Mar 1 2006, 08:24 AM) </div></td></tr><tr><td class='quote'>For people like me, the heart rates are higher... im not sure why but i tend to have a high HR and also the younger you are the higher the HR tends to be. </td></tr></table> Thanks, very interesting!

[old] csabour · Post by **[old] csabour** » March 1st, 2006, 8:47 pm

This evening 60' CAT6 row hr 152, spm 17, 2:17/500m 20' Bike CAT5 hr 140 LOOOONG stretch This evening 60' CAT6 row hr 152, spm 17, 2:17/500m 20' Bike CAT5 hr 140 LOOOONG stretch 17138 m today

[old] csabour · Post by **[old] csabour** » March 2nd, 2006, 9:35 am

10' on the bike 2000m warm up 4x 16' set 1 and 2; Rates 20,22,24,26, switch every 4' set 1- 2:00.0 set 2- 2:00.5 set 3 and 4; Rates 22,24,26,28, switch every 4' set 3- 1:59.5 set 4- 1:59.1 approx 19000m this morning

[old] Chad Williams · Post by **[old] Chad Williams** » March 3rd, 2006, 8:23 am

Some nice sessions going on from people. Squad test this morning, We were told it was going to be a 2000m test then it was changed to an UR 10 minute row as we all strapped into the ergs. I got the furthest distance out of the whole squad by 21m. This is the first time I have rowed a 10 minute piece, why is the last minute so much longer than the first minute? I pulled 3218m.