What Training Have You Done Today???

[old] ranger · Post by **[old] ranger** » February 2nd, 2005, 12:34 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Rocket Roy @ Feb 2 2005, 09:58 AM)</div></td></tr><tr><td class='quote'>I havent done a 5k in anger for ages , I just happened to notice that my split at 4,500m was near to me 5k pb split, so i just leaned on the handle a bit and cruised under it, then went on to mow down my 6k and add 217m to my 30 min distance. and this was after a tough day before- a 25k and 40 mins stepper + 30 mins bike. I usually race best after a days rest I think, and yes the 30 mins was a race to me. I'm feeling good about the 2k, i think I'll be pretty close on the day. </td></tr></table> Roy-- But there you go. Nice 30min row. With that row, your 30min time, at 1:49, is now right in line with your 60min time (60min - 3). 30min is usually 5K + 2 (or so), and therefore 2K + 8. This puts your 2K at 1:41, right on your hwt pb. Again, if you were able to row 30min at 1:47 or 60min at 1:50 (or 5K at 1:45), then that would be different. Then 1:39 for 2K would be predicted (using this sort of projection from distance rowing). I have to face facts with these things, too. I really need to row 17:00/1:42 for 5K to have my 5K project a 6:24 2K. I will be rowing harder and harder 5Ks from now on in to the CRASH-Bs. Maybe I'll get it done. I have rowed 1:45 for 8K, but I need to stretch this to 10K and beyond, to an hour if I can. I probably won't get this done before the CRASH-Bs, but I think I might in the month or two following. I also want to row 1:50 for the marathon. If 1:50 is my UT2 pace now, I should be able to, given some specific training for the distance. 1:50 for the marathon predicts 1:44/34:40 (M - 6) for 10K. That would be nice, too. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » February 2nd, 2005, 4:32 pm

this afternoon, another 10k sweat down exercise, lost 4.2 lbs. 7.30 this evening another 10k at 2.10 pace 30,000m for the day.

[old] Sir Pirate · Post by **[old] Sir Pirate** » February 2nd, 2005, 4:59 pm

No rowing today, after putting my back out doing bloody intervals yesterday (angry face)!! Sir Pirate

[old] DougB · Post by **[old] DougB** » February 3rd, 2005, 12:50 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>Doug, great row, how did you pace it? splits? nice pb </td></tr></table> Roy - I was hoping to get close to 6:32, so I held 1:38 pace as long as I could. That wasn't too hard for the first 1K, and I was feeling hopeful. But then I started to tire and ended up finishing with 1:40s. The stroke rate was 33 the whole way. 6:37 for you might be a little aggressive. My 5K and higher times are faster than yours, and I haven't had to lose 40 pounds recently. On the other hand, your 500m and 1000m times are faster than mine, so maybe the extra strength you have will help you through the 2K. Having done two of these in the last week, I can assure you that it's hard to keep pulling low splits in the second 1K. And as a lightweight you might notice that you've lost some of the strength you had before. I hope you can get to 6:37 - that will be quite an impressive time. If Tuesday is a time trial, you might want to aim for 6:40 or so just to get one under the belt as a lightweight. Also, think about the stroke rate you plan to use. There's a big difference between 31 and 34, for example. As a lightweight you also have to worry about pre-race eating and drinking. For my first 2K I starved myself the night before, and I think it backfired. For the second 2K I ate normally and still made weight, and had more energy. Maybe a coincidence, maybe not. Good luck! Let me know if you have any questions.

[old] chickenlegs · Post by **[old] chickenlegs** » February 3rd, 2005, 4:06 am

1000 m x 6, 3' rest: 1:40.0 (27) on every one, except the 5th (1:38.9/27). competed twice this january. did not go very well. think poor racing is a reflection of poor training of past months. here i go again..

[old] ranger · Post by **[old] ranger** » February 3rd, 2005, 7:08 am

5K at 1:48 warm up, 10 x 500m @ 1:36 and 34 spm (500m active rest), 10 x 250 @ 1:30 and 38 spm (comfortable active rest) Pushing the heart rate up over my anaerobic threshold a bit now (175 bpm appeared a couple of times), but nothing serious yet. No lactic acid at all on the fartlek of race pace 500s. Could have done them all day. Still amazed that I now get 1:30 very smoothly at 38 spm (12.7 SPI). Technique is _sooooo_ much better. Aside: This spring, when I am more fully trained at low drag, I am going to practice 1:30 at 38 spm until the cows come home. 3:00 1K, do or die! I now have the technique to get this done. I just need to find the guts. Another similar session this afternoon, I think. This session was very comfortable--but productive. A nice ramp up to some solid 2Ks (1:40-1:42) and faster 500s (1:33-1:34) tomorrow (and beyond). 114 df. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » February 3rd, 2005, 12:03 pm

Well people I can stop bothering everyone now, finally made it today, after the second visit to the gym, a 10k followed by 25 mins stepper and.................................74.7 kilos on all scales. One very happy person i'll lose 1 more kilo then start building some muscle and TRY to mantain the weight at 74.5 kilos. Thanks to everyone for all your support on this side of the pond, especially Ranger and one or two others that will remain nameless!

[old] ranger · Post by **[old] ranger** » February 3rd, 2005, 12:13 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Rocket Roy @ Feb 3 2005, 11:03 AM)</div></td></tr><tr><td class='quote'>Well people I can stop bothering everyone now, finally made it today, after the second visit to the gym, a 10k followed by 25 mins stepper and.................................74.7 kilos on all scales. One very happy person i'll lose 1 more kilo then start building some muscle and TRY to mantain the weight at 74.5 kilos. Thanks to everyone for all your support on this side of the pond, especially Ranger and one or two others that will remain nameless! </td></tr></table> Roy-- Well done, mate! Superior goal-setting, superior effort, superior timing, superior discipline, superior judgment(s) about what work to do and not, and so on and so forth, all the way down the line. Superior JOB DONE. Sounds good, doesn't it? I'll say it again: JOB DONE. Needless to day, it is hard to get so many "superiors" going at the same time--especially in the same place as that golden coda: JOB DONE! Gold Star for the Rocket! Medal of Honor. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » February 3rd, 2005, 2:42 pm

Thanks Rich, Now the quest is to wake up at 74k, that may take another few days of hard work.

[old] NavigationHazard · Post by **[old] NavigationHazard** » February 3rd, 2005, 7:51 pm

1000m x 4, 3 mins rest: 3:20.4, 3:18.5, 3:19.2, 3:13.6* Okay, I took more like 3:30 rest before the last one, fidgeting around with a shoe that had come untied....

[old] Rocket Roy · Post by **[old] Rocket Roy** » February 4th, 2005, 1:58 am

Handy those shoes that come untied............. Great times for that session especially the last one! I always have trouble with the 4 x 1k session, don't know why cos I like the 4 x 4mins with 3 mins rest session. I think I prefer to see time count down rather than metres. Yeah I know .....wierd

[old] Rocket Roy · Post by **[old] Rocket Roy** » February 4th, 2005, 5:40 am

75.9 on waking today, 10k and 10 mins on stepper, now 73.9 nice

[old] neilb · Post by **[old] neilb** » February 4th, 2005, 1:45 pm

20k cycle to the gym. 5k strapless warm up 2 x20 mins (25 spm, 1:52 split for both, av HR 81% and 85%). 60 mins pilates/stability ball 20k cycle back.

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » February 4th, 2005, 1:48 pm

60 mins at 22spm over 12k 2.29.5 phew.................. 3 days til pot comes off ..........

[old] mattnegard · Post by **[old] mattnegard** » February 5th, 2005, 12:11 am

hey my name is matt and ive been doing crew since i was a freshmen, im a junior now and i want my training to be awsom until crew starts on feb 28, ive been doing 30 min pieces and 20 min pieces. anyone have tips to increase my 2k times??