What Training Have You Done Today???

[old] chickenlegs · Post by **[old] chickenlegs** » February 13th, 2005, 12:09 am

[quote=DougB,Feb 12 2005, 07:12 PM] Still sick with a cold, but having not worked out since Monday I decided to get in some sort of exercise. I put the Kleenex box aside and rowed a 12K with Thomas on e-row. Surprisingly, 1:52 pace was quite easy, even at 23 spm, so I finished the last 1K fast and ended up with a 1:51.4 average. I expected to be plodding along at a much slower pace. i wish i had e-row too! i did 12 km today: 1:49.7 @ 22 spm. i'll just have to imagine it..

[old] ranger · Post by **[old] ranger** » February 13th, 2005, 2:58 am

With a 6:41 2K now at 57, I assume that White has nothing like a 3:07 1K at the moment. 3:12? This would predict about 1:54 pace for the marathon. He is _way_ under that. ranger

[old] ranger · Post by **[old] ranger** » February 13th, 2005, 3:02 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(DougB @ Feb 12 2005, 07:12 PM)</div></td></tr><tr><td class='quote'>Still sick with a cold, but having not worked out since Monday I decided to get in some sort of exercise. I put the Kleenex box aside and rowed a 12K with Thomas on e-row. Surprisingly, 1:52 pace was quite easy, even at 23 spm, so I finished the last 1K fast and ended up with a 1:51.4 average. I expected to be plodding along at a much slower pace. By the way, rowing with a runny nose gets real messy. Just ask my shirt. </td></tr></table> UT2? Do you track your heart rate? ranger

[old] DougB · Post by **[old] DougB** » February 13th, 2005, 9:52 am

I didn't track my heart rate this time, but I wouldn't consider that a UT2 row. In the past, my heart rates have been 140 (2:00), 145 (1:55), 150 (1:54), 152 (1:52). All those paces are easy, but don't fall under the UT2 classification. Plus, my 30'r20 best is only around 1:53, and that's supposedly the AT-UT1 border. But I don't trust that test too much because it seems to be more of a strength test than a heart rate test.

[old] Jim Barry · Post by **[old] Jim Barry** » February 13th, 2005, 3:43 pm

Yesterday 1 hour row easy 14k, 24 spm. Worked my weighted (7kg) pull up to 10. Then 12 unweighted. I think I'll add more weight next session. Was going to go spectate at the Crash-B's and see some faces, but the weather is too nice. Drove to the mountains instead. 3 hours of snowshoeing in perfect conditions. Very scenic, trees covered in snow from this weeks storm, deep blue sky, no wind. Now I'm watching the webcast. Way to go Tom Borher (senior open). I did not know he rowed for FIT. We used to race them in Florida (and lose badly). Congrats to Bayko. Wow! a hammer. Awesome to see Benton row. Nice stroke. Man, he pushed it!

[old] andyArvid · Post by **[old] andyArvid** » February 13th, 2005, 9:55 pm

1.5k warm up, a 30min 7508 pb with Thomas on e-row in air conditioning, followed by 8.5k 43 min run in the 17:30 brazilian sun (34°C, no snowshoeing here) , finished with 9 min 2k cooldown. almost 90 minutes.

[old] FrancoisA · Post by **[old] FrancoisA** » February 14th, 2005, 12:16 am

2k warm-up followed by 6 x 1000m with 30 sec rest, followed by 2k cool-down. All 1000m where under 1:50 pace at 27 spm with heart rate under 160. HR would go down to under 130 after each 30 sec rest. A sub 37:00 10k seems now quite feasible! With that workout, I have now crossed the one million meters mark!

[old] chickenlegs · Post by **[old] chickenlegs** » February 15th, 2005, 2:32 am

1000 m x 6 all barely under 1:40.0 @ 27 spm, 2' rest in between. next time it's 1'30" off..

[old] ranger · Post by **[old] ranger** » February 15th, 2005, 8:51 am

My new stroke has settled into nice ratios. The drive of my stroke is 2/3 of a second. So 20 spm (at 1:52, 12.5 SPI) is a 3-to-1 ratio; 30 spm (at 1:38, 12.5 SPI) is a 2-to-1 ratio. Lots of rowing with a 2-to-1 ratio now. Quick hands: ONE (and)-TWO-THREE. 114 df. ranger

[old] ranger · Post by **[old] ranger** » February 15th, 2005, 9:01 am

This 2-to-1 ratio, then, 1:38 at 30 spm (12.5 SPI, 114 df.), is an important cadence for me. Time to drill it home. The limits of my potential with this cadence, I think, are 4 x 2K at 1:38. So that's the distant goal. Zatopeks of various sorts (250s, 500s, 750s, 1Ks, etc.) at 1:38 and 30 spm should be useful now. ranger

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » February 16th, 2005, 6:15 am

2k w up 30 mins at 22 spm 6224metres 2.24.6 phew...left cheek aching lol 2k cool down over 10 k for the session ..

[old] ranger · Post by **[old] ranger** » February 17th, 2005, 9:17 am

15K of free rowing at AT (172 bpm), with breaks, 1:38-1:44. 1:40 at 27-28 spm is beginning to feel _very_ nice. Smooth and easy. Getting used to rowing right at my anaerobic threshold (172 bpm) again, now at low drag (114 df.) with my new stroke. No problem. Feels remarkably comfortable. Excited about this. Haven't lost any aerobic fitness, it seems. Quite a bit of rowing at 1:40 @ 27-28 spm under my anaerobic threshold (172 bpm). The question is: How far can this be extended? I need to stretch this hour of free rowing at AT to two hours. A second 15K session today. Then I'll try two hours (30K) tomorrow morning. Should be ready for marathon, HM, and 60min trials pretty soon. ranger

[old] NavigationHazard · Post by **[old] NavigationHazard** » February 17th, 2005, 9:53 am

The rather novel distance of 3500m in 12:00.7 this am. I'm feeling better enough from last week's near-death brush with the flu that I wanted to find out just how much sharpness I'd lost. I set out with the intention of holding 1:43 pace as long as it felt comfortable -- I'd dipped under 17 for 5k the week prior to the illness, and a 1:43/500 works out to a 17:10 or so.... Now that I know, I'm going back to recovering in a less demanding manner. A relapse prompted by erg cough and excess stress I don't need. Technique, now, that's another story

[old] Jim Barry · Post by **[old] Jim Barry** » February 17th, 2005, 11:45 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'>Quite a bit of rowing at 1:40 @ 27-28 spm under my anaerobic threshold (172 bpm). The question is: How far can this be extended? </td></tr></table> How about trying 4000m for starters? If you are not falling apart at the seams, crank the rate over 30 and another 3minutes and 20 seconds delivers a 16:40 5k. I do not know if you are that familiar with HR's in a hard 5k and this is only me, but I'll blow past the 85% of HR range mark in about 10 minutes. After that its sort of varies. Despite being equally painful, sometimes I'll go to max but even "good" times can end at max - 10.

[old] NavigationHazard · Post by **[old] NavigationHazard** » February 17th, 2005, 12:06 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>How about trying 4000m for starters? If you are not falling apart at the seams, crank the rate over 30 and another 3minutes and 20 seconds delivers a 16:40 5k. </td></tr></table> Which would be 7 seconds faster than Freed's all-time 5k best for 50-59 year old lightweight men, not to mention a full minute faster than any time currently on the leaderboard for the category and distance.