What Training Have You Done Today???

[[old] Ben Rea]

<!--quoteo(post=58770:date=Mar 8 2006, 01:46 PM:name=Chad Williams)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Chad Williams @ Mar 8 2006, 01:46 PM) </b></div></td></tr><tr><td class='quote'><!--quoteo(post=58759:date=Mar 8 2006, 11:25 AM:name=Ben Rea)--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ben Rea @ Mar 8 2006, 11:25 AM) </b></div></td></tr><tr><td class='quote'>Thanks chad,<br /><br />you did a good job as well, but can you help me with something/ you seem to know a thing or 2 about the pacing. How would i go about pacing for a 1:55, should i just try to do a 1:55 for each stage or should i do less on one and do really good on the last 750?? </td></tr></table><br /><br />Ben Rea<br /><br />If you are aiming for a 1.55 overall average for the Rugby test you must save something for the last 750m. The 250m before the 750m is the key to it as I see things. The 500m and 250m was where I went wrong, thinking if I rowed these at a faster than target pace it would be easier for me on the last 750m. It does not work that way as I found out.<br /><br />If I was you I would try and aim for something like<br />1000m – 1.55.0 <br />3 minute rest<br />750m – 1.53.0 <br />2.30 minute rest<br />500m – 1.54.0 <br />2.00 minute rest<br />250m – 1.54.0<br />2.00 minute rest <br />750m – Don’t go of to fast, what ever is left in last 250m.<br /><br />Best of luck with it.<br /> </td></tr></table><br /><br /><br />thanks again.<br /><br />i will attempt that, looks like i can do it. <br />

[[old] csabour]

not feeling 100 percent recently... got a virus from Ridley.<br /><br />after not training all week, i finally went to the gym this morning. I was feeling about 80 percent and i had and AWFULLY sore throat(imagine eating a million hot needles every time you swallow). The workout was going to be a C6 hour row with a good stretch after(and some benchpress ) but the coach showed up, pretty pissed at our crappy attendence recently.<br /><br />so he set out the workout:<br />4x5' R=26,28,30,32<br />my pieces went like this<br />1- 1:48.7<br />2- 1:47.7<br />3- 1:47.7<br />4- 1:51.2 (i had a really bad piece and my legs were shot)<br /><br />after this i felt like i was going to die, i felt like collapsing and just sleeping in the gym and my throat was dry and i just felt like s-h-i-t.<br /><br />so i pedelled it out on the bike and then the coach told us to get into the adjacent aerobic room where we were going to do a circuit.<br /><br />It went like this:<br /><!--sizeo:7--><span style="font-size:36pt;line-height:100%"><!--/sizeo-->2x<!--sizec--></span><!--/sizec--><br /><br />40 pushups<br /> 1' running on the spot<br />25 burpees<br /> 1' running on the spot<br />50 jumping jacks<br /> 1' running on the spot<br />40 sculler situps<br /> 1' running on the spot<br />50 jump squats<br /> 1' running on the spot<br />30 supermans<br /> 1' running on the spot<br />40 knee ups<br /> 1' running on the spot<br />

[[old] Ben Rea]

i did 3x2k<br /><br />i really tried hard to stay consistant because latley my splits and times have been all over the place. I just chose an easy time so i could keep it there.<br /><br /><br />2000m= 8:36.0 <br />2000m= 8:36.2<br />2000m= 8:36.0<br /><br /><br /><br />that middle piece i half assed the last stroke, that was a mistake ARGGGG

[[old] Ben Rea]

I am the king of consistancy!!!!<br /><br /><br /><br />250M 00:60.0 <br />250M 00:60.0 <br />250M 00:60.0 <br />250M 00:60.0 <br />250M 00:60.0 <br />250M 00:60.0 <br />250M 00:60.0 <br />250M 00:60.0 <br />250M 00:60.0 <br />250M 00:60.0 <br />250M 00:60.0 <br />250M 00:60.0 <br />250M 00:60.0 <br />250M 00:60.0 <br />250M 00:60.0 <br />250M 00:60.0 <br />250M 00:60.0 <br />250M 00:60.0 <br />249M 00:60.0 <br />249M 00:60.0 <br /><br /><br />Darn last two pieces <br />

[[old] TabbRows]

I tried the Rugby Test yesterday.<br /><br />Being Fresh went out way too fast the first 500m of the 1K (1:51; 1:46 on the first 10 strokes). Came to a dead gasping stop with 169 to go. Got a breath and finished in 4:03. <br /><br /><br />I was spent at the end of the first 750 although I managed to drag in at 2:55.9 (2:51 goal).<br /><br />The 500 was almost on goal pace (1:54) at 1:55.<br /><br />The 250 went well at 0:56.<br /><br />Then I had to push to get 2:56.9 on the final 750.<br /><br />Next time I'll warm up more than just 1000 meters. And work on the pacing for the 1K.<br /><br />

[[old] Ben Rea]

20:00 at wolverine splits<br /><br /><br /><br />split=2:08.8<br />meters= 4,658

[[old] Neb154]

On sunday at practice, my team was supposed to do a :30 on / :30 off pyramid of intervals, but we were cut short because of time. So, I decided to up the :30 to a 1 minute, and then do the same workout. Heres how it went...<br /><br />Supposed to be : 1 min on / 1 min off x 7 (Rate pyramid of 24 26 28 30 28 26 24) then 3 minutes off, whole thing times 3.<br /><br />Results :<br /><br />1st : 7:00 1984 1:45.8 @ 26 r628<br />2nd : 7:00 1964 1:46.9 @ 25 r545<br />3rd : 2:00 552 1:48.6 @ 24 r305 (I got a cramp/ab spasm in the 3rd piece that stopped me)<br /><br />Well, the workout was harder than I expected, it took all I had just to start that 3rd set. I thought the transistion from :30 to 1 minute wouldn't be that bad, but evidently 21 intervals takes a toll. As you can see, my splits were rising and my spm falling, not quite what you want on intervals. At least there is still about 2 months until States...