What Training Have You Done Today???

[old] John Rupp · Post by **[old] John Rupp** » March 10th, 2005, 6:05 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(ranger @ Mar 10 2005, 03:44 AM)</div></td></tr><tr><td class='quote'>21K 1:52 @ 22 spm </td></tr></table> No breaks this time? That's 78:46 for a half marathon. No more grapefruit juice?

[old] Carl Henrik · Post by **[old] Carl Henrik** » March 10th, 2005, 6:33 pm

5x(4min 1:43.8, 3min rest), SPI 12, 26-27SPM. No problem.

[old] snappyrower · Post by **[old] snappyrower** » March 10th, 2005, 10:15 pm

Did 6018 meters in a time of 33:53. Changed my foot stretchers around today and the row felt much easier. I honestly hadn'tmade any adjustments to them since the rower came from the factory. Not even sure if I have them properly adjusted now, but as the row felt much easier I'd guess i'm closer. Any suggestions or insight on that? I'm 5 foot 5 inches and have a size 7.5 shoe. I moved them to a 2 setting, and am not sure what they were on before.

[old] John Rupp · Post by **[old] John Rupp** » March 10th, 2005, 10:57 pm

Snappyrower, Congratulations for your ongoing improvements. Prior to last fall I had the model B with the foot stretchers all the way to the top for a long time. Then I experimented with them at the bottom for a month or so then put them in the middle then back to the top. The foot stretchers on the model C had 2 holes showing for awhile but I've recently moved them to 3 holes showing. Since you're 5' 5", you would tend to have them in a higher than average position. I would go by what feels best to you, and where you have them sounds fine.

[old] ninthman · Post by **[old] ninthman** » March 11th, 2005, 1:43 am

snappy: I'm about your height (5'6") and I row with the pegs in the third hole from the top (two empties showing) on a model C (and the same the one time I ever rowed a model D at this year's CRASHB). today: nonstop 17750m in 67:36 @ 22-23spm, DF 88 (215.3w) My right should has been barking at me for about a week, and this was the first time in a long time that I had no problems. The feeling was like a sharp wire, right about at the crease where the front shoulder muscle meets the top (sorry, I should look up the proper anatomical nomenclature), but quite deep. Warming up at around 2:00 and concentrating on holding loose, straight arms for the first 60% of the drive helped ease me into the piece, and staved off the pain.

[old] ranger · Post by **[old] ranger** » March 11th, 2005, 6:16 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(John Rupp @ Mar 10 2005, 05:05 PM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(ranger @ Mar 10 2005, 03:44 AM)</div></td></tr><tr><td class='quote'>21K 1:52 @ 22 spm </td></tr></table> No breaks this time? That's 78:46 for a half marathon. No more grapefruit juice? </td></tr></table> John-- I am not racing. I am just putting in meters, the more the merrier. 1:52 @ 22 spm is my UT2 pace and rate, to be done as close to 70% HRR as possible. I am not keeping track of breaks. I take occasional breaks in something comes up. I don't think it really matters. ranger

[old] Alan Maddocks · Post by **[old] Alan Maddocks** » March 11th, 2005, 6:42 am

Ranger, That pace @ 22spm. is faster than your current marathon pb pace. Do you think you're in shape to smash your current marathon pb? Alan.

[old] JaneW. · Post by **[old] JaneW.** » March 11th, 2005, 7:07 am

Yesterday, I did one hour of warm up on the erg. Then went for a 3.5 mile run at medium pace. I ended with a long, fast stride up an incline. I focused on form and technique. Loved the feeling of wind on my face. Comparing erg or running times with others never seem to work for me. Whenever I ran my own race, I always ended up passing people.

[old] snappyrower · Post by **[old] snappyrower** » March 11th, 2005, 11:45 am

Thank you for the encouragement John Rupp! And thank you to you and ninthman for the advice on the foot stretchers! I'll play around with them again tonight just out of curiosity, but I'm thinking that they feel pretty good right now.

[old] hennmart · Post by **[old] hennmart** » March 11th, 2005, 12:11 pm

Today I rowed my first Marathon in 2:59:11.6 (average 24 s/m, HR 160 and 207.4 / 500 m). 500: 1.39.5 1000: 3.33.1 2000: 7.25.4 5000: 18.40.3 6000: 22.34.0 30 min.: 7805 m. 10000: 38.08.9 60 min.: 15237 1/2 marathon: 1.23.43.1 marathon: 2:59:11.6

[old] John Rupp · Post by **[old] John Rupp** » March 11th, 2005, 2:11 pm

Snappyrower, You're quite welcome! Hennmart, Congrats on your marathon. What division are you in?

[old] hennmart · Post by **[old] hennmart** » March 11th, 2005, 2:40 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(John Rupp @ Mar 11 2005, 09:11 PM)</div></td></tr><tr><td class='quote'>Hennmart, Congrats on your marathon. What division are you in? </td></tr></table> Thanks John. I see some of your times can be compared with mine. I try to row each month 200 to 250 k. (jan. 266, febr. 210 and march untill now 172 k.). I row at house. What do you mean with division? Hennie

[old] John Rupp · Post by **[old] John Rupp** » March 11th, 2005, 4:43 pm

Hennie, Yes our times are similar. Looks like you have the edge though. By the way you can add your times to a signature file, by clicking "my controls" at the top, then "edit signature". Division would be what weight and age you are. I also row at home, in the garage with a nice view.

[old] hennmart · Post by **[old] hennmart** » March 11th, 2005, 5:19 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(John Rupp @ Mar 11 2005, 11:43 PM)</div></td></tr><tr><td class='quote'>Hennie, Yes our times are similar. Looks like you have the edge though. By the way you can add your times to a signature file, by clicking "my controls" at the top, then "edit signature". Division would be what weight and age you are. I also row at home, in the garage with a nice view. </td></tr></table> Ok John, I'am from 1958 (6th nov.), 1.93 m. and 108 kg. I row at my room on the top of my house, with good music and tv and my concept2 monitor (very important!). Thanks for the tip for the signature. What is your view? Bye, Hennie

[old] John Rupp · Post by **[old] John Rupp** » March 11th, 2005, 5:30 pm

Hennie, My erg is at the front on one side of the garage so I have a nice wide view out the left and the front. I have a towel to the side, garage door remote, and a place to write my times etc. Recently I've been moving one of the cars out for faster sessions, and moving the erg in the middle of that space every few days or so. This still gives me the same view, and more air around me to keep cool. Keep up your great rowing.