What Training Have You Done Today???

[old] Carl Henrik · Post by **[old] Carl Henrik** » April 10th, 2005, 5:06 am

The first 6-12 months you will see fast improvements due to increases in heart stroke volume. After that the progress slows down significantly. Say you could you could pull 7 min flat 2k after a week of aerobic training then you may be able to go 6:20 and lower when at your potential. That is a world class performance for a lwt, although quite a bit from the top. To give you a hint on wattages: 1:50 = 263w, 1:40 = 350 w, 1:30 = 480w The wattage demands increase explosively as you get closer to 0:00/ 500.

[old] Steve G · Post by **[old] Steve G** » April 10th, 2005, 11:24 am

Yesterday 40 minutes steady cross country run, very windy. Today dragged the erg onto the patio, longest row for 2 years +. Did 13.5K @ 2.02.4 pace, felt good. Best of Jimmy Hendrix on the MP3 player. 6 weeks since my unexpected appendix surgery, nice to be doing more cross training this off season. Natural Sea Breeze today to keep things nice and cool, straight off the North Sea

Steve

[old] JaneW. · Post by **[old] JaneW.** » April 10th, 2005, 11:50 pm

Yesterday 50 minute on erg warm up. Then 40 minute stronger pull. At 22-23 spm, I was more concerned with a solid pull from the catch and locking in with the legs to protect my low back. Beginning to use slight variations of upper body movement so I can continue for long rows allowing other muscle groups to recover. Today gorgeous sunset for spring Over 50 minute jog on dirt trail which was too slippery. Ended with two long stride runs. Very pleased with the ease and control similar to when I was running track. Legs are tired. Also did running drills. All mental preparation and visualization work. Important to relax and move with least amount of effort.

[old] chickenlegs · Post by **[old] chickenlegs** » April 11th, 2005, 2:06 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(JaneW. @ Apr 10 2005, 10:50 PM)</div></td></tr><tr><td class='quote'>Yesterday 50 minute on erg warm up. Then 40 minute stronger pull. At 22-23 spm, I was more concerned with a solid pull from the catch and locking in with the legs to protect my low back. </td></tr></table> you warmed up for 50'...then you rowed 40' hard??!!?? i just did 16 km at 1:50.0 average, 22 spm, and i am not so sure i can sit on the machine for another 20' to get to the half marathon mark. my warm up was 3' long...

[old] JaneW. · Post by **[old] JaneW.** » April 11th, 2005, 2:17 am

Dear Chickenlegs, You are funny!! I didn't plan on a 50 minute warmup. I row by feeling and the 50 minutes felt like nothing. So after a small break, I continued to row for another 42min to be exact. But the room got dark so I couldn't see my PM3 or else I might have gone further. My second row was all mental meaning my mind pushed my body further. However, I was still at 22-24 range. Does this help?

[old] chickenlegs · Post by **[old] chickenlegs** » April 11th, 2005, 2:44 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(JaneW. @ Apr 11 2005, 01:17 AM)</div></td></tr><tr><td class='quote'>Dear Chickenlegs, You are funny!! I didn't plan on a 50 minute warmup. I row by feeling and the 50 minutes felt like nothing. So after a small break, I continued to row for another 42min to be exact. But the room got dark so I couldn't see my PM3 or else I might have gone further. My second row was all mental meaning my mind pushed my body further. However, I was still at 22-24 range. Does this help? </td></tr></table> dunno know. help with what? when you row for as long as you do, how do you help make the time go by? watch tv? listen to music? of course the real question is: doesn't your behind kill you?? for me that has been the limiting factor in the past. now that i am rowing all long pieces strapless it doesn't seem to happen as often. still, i find it hard to stay focus on rowing for an hour..and if the focus goes, so do the splits.

[old] JaneW. · Post by **[old] JaneW.** » April 11th, 2005, 3:05 am

Dear Chickenlegs, I can't stop laughing and I have go to bed soon. I'm sure you row faster and longer meters than I. I mainly focused on aerobic fitness and strength so I can later tap into how much power I have. I basically zone out while music is in the background. Sarah McLaughlin's CD has helped me tremendously. The zone I enter into becomes a surreal experience, almost like my mind has moved into a different dimension. I withdraw deep into my body. My butt begins to hurt after 1 hour rows too. But less now since I cross train with other activities. You have to tell me about strapless rowing. I've tried it and found that there is no support for the low back. Tell me more please.

[old] ninthman · Post by **[old] ninthman** » April 11th, 2005, 10:22 am

10k erg 12k mixed sculling (half in the double, half in the single) I went out with two fellow alums on the Mystic when visiting the alma mater this weekend. (The Charles has nothin' on the Mystic/Malden. It may be dirty and kinda ugly, but the water is millpond flat in all but the stiffest winds, and it's totally deserted. Just Tufts and The Genital Giant.) Rowed 6k in the double, which is hard because six years of erging with no team boat rowing at all has left me with a bizarre power curve on the drive, so I have a hard time matching up. The second 6k in the single was a bit better, but I was hotseating from a guy who's 6'6", so it wasn't exactly rigged for me. The handles hit me in the chest at the finish, and I couldn't do more than two-third strokes.

[old] chickenlegs · Post by **[old] chickenlegs** » April 12th, 2005, 2:36 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(JaneW. @ Apr 11 2005, 02:05 AM)</div></td></tr><tr><td class='quote'> My butt begins to hurt after 1 hour rows too. But less now since I cross train with other activities. You have to tell me about strapless rowing. I've tried it and found that there is no support for the low back. Tell me more please. </td></tr></table> i did not switch to strapless the first time i tried it. at first it seemed simply like a way to renounce to the last part of the drive, get worse scores and possibly fall off the machine (looking quite silly too, and hearing somebody stating the obvious: "you forgot to strap your feet in!"). now i do all of my longer pieces (>6000 m) strapless. why? 1. it encourages you to mantain better technique: keeping the layback in check and driving more at the catch with the lower body. 2. my bottom is hardly sore anymore after 40'. i think this is a result of the drive being a more 'natural' motion. 3. it forces my legs to work harder (see point 1 above), and believe you me, my legs need all the exercise they can get (see nickname). to avoid lower back problems (personally i have none and i row strapless at 140 drag factor) keep your back straight, rotating at the hips to lean forward (during the recovery) or back (at the finish) and don't lean back more than 15 degrees or so at the finish.

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » April 12th, 2005, 8:22 am

The bitch is back .....gggg aka as the fat donkey:( <img src='http://www.techhelpers.net/e4u/animal/927.gif' border='0' alt='user posted image' /> well got bk on the erg ...god how unfit am I...... Did 2k warm up and was knackered after that.......... then did 3 x 12.5 mins at ut1 but not off my pb figures wasn't that bad as first time on an erg in 4 weeks ..... so was quite pleased and leg didnt feel too bad .. 1/ 2.11.4 at 23spm 2853m 2/ 2.11.5 at 23spm 2850m 3/ 2.10.9 at 24spm 2864m then 2 k cool down ... over 12 k for the session .....

[old] NavigationHazard · Post by **[old] NavigationHazard** » April 12th, 2005, 5:54 pm

5k in 17:01.3, not meaning to go that fast (first 2k was 6:52 or so) but it felt so comparatively smooth that I picked it up to see whether I could maintain it. Turns out I could/can. Good thing, if I'm ever gonna catch Nick Rockliff for a 5k.... Damn if slow-stroke pieces working on technique and drive-power aren't helping a lot. Why didn't I figure this out earlier?* * No answers please

[old] JaneW. · Post by **[old] JaneW.** » April 13th, 2005, 12:20 am

Dear Chickenlegs, Thank you. I plan to print the info. I seriously doubt your legs look like a chicken. ( I'm still laughing ) Carol Mac, You're the bomb! Tonight 57 minute row, at level 4, 21-23spm aerobic training 40 min. , at level 5, 21-23spm strength training (there is definitely no zoning out in this piece, mostly dealing with med. pain threshold)

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » April 13th, 2005, 12:16 pm

Well this am bk to physio oops ...ankle was more swollen than last time I went but the flexibility is bk from 50 percent to 80 percent yehaa.... did 5 mins on erg/bike/stepper/runner and various other strange and wonderful exercises ..ie the wobble board and walking on tip toes ...now that hurts ...... This pm plan was to do 36mins at ut 2 ..only managed 20 mins so actually did 10 mins warm up then 20 mins at 21spm 2.15 then cos I was mad with myself decided to see if I had any speed left over a short distance...... managed 6 x 1 mins with 1 min rest all is not lost .....phew........ just got to lose some of me gut and get my stamina bk... 1/ 1.54.2 30spm 2/ 1.52.5 32spm 3/ 1.51.6 33spm 4/ 1.52.0 32spm 5/ 1.51.6 33spm 6/ 1.51.8 33spm 20 mins cool down .... over 12k for the session .....

[old] hennmart · Post by **[old] hennmart** » April 13th, 2005, 4:04 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(CAROLE MAC @ Apr 13 2005, 07:16 PM)</div></td></tr><tr><td class='quote'> 1/ 1.54.2 30spm 2/ 1.52.5 32spm 3/ 1.51.6 33spm 4/ 1.52.0 32spm 5/ 1.51.6 33spm 6/ 1.51.8 33spm 20 mins cool down .... over 12k for the session ..... </td></tr></table> Carole, Looks good, but do not overdo it Hennie

[old] chickenlegs · Post by **[old] chickenlegs** » April 13th, 2005, 11:47 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(JaneW. @ Apr 12 2005, 11:20 PM)</div></td></tr><tr><td class='quote'>Dear Chickenlegs, Thank you. I plan to print the info. I seriously doubt your legs look like a chicken. ( I'm still laughing ) </td></tr></table> you are right, my legs are much hairier than a chicken's. maybe i should change my nickname to 'hairychickenlegs'. too long. did 10 km at 1:50.0 (21 spm).