What Training Have You Done Today???

[old] ninthman · Post by **[old] ninthman** » April 14th, 2005, 2:27 am

Run to Brooklyn and back... about 70 minutes.

[old] JaneW. · Post by **[old] JaneW.** » April 14th, 2005, 11:53 pm

Hey Chickenlegs, Let's do lunch and I'll make the chicken sandwiches. Ninthman, When I get my speed back, ya wanna race me? Tonight (warm evening) 50min level 4 21-23 spm on erg aerobic training Afterwards,37min run, then cool down jog, then speed play switching from cross country running style to a soccer running gait. The 37 minutes was at level 5-6 of perceived pain threshold. fairly hard.

[old] ninthman · Post by **[old] ninthman** » April 15th, 2005, 5:49 pm

<ul><li>20' bike (HR 156)</li><li>shoulder press (12/12/8/6 @ 30lbs)</li><li>clean (12/12/12/12 @ 60lbs)</li><li>pullups (20)/dips (20)/front raises (20)</li><li>60' erg (1:59.4) [stops @ 13', 26', 50']</li></ul>

[old] ninthman · Post by **[old] ninthman** » April 15th, 2005, 5:56 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(JaneW. @ Apr 14 2005, 11:53 PM)</div></td></tr><tr><td class='quote'>Ninthman, When I get my speed back, ya wanna race me? </td></tr></table> On the erg, or on foot?

[old] JaneW. · Post by **[old] JaneW.** » April 15th, 2005, 10:45 pm

Rest from rowing and running Ended from the week's training with a beautiful, relaxing swim at a gorgeous outdoor swimming pool. Water was 81 degrees. Three women triathletes were also training there. When there are other women who train consistently, a supportive network begins to develop. They are awesome people! Nithman, uh-oh, I was afraid you would meet my challenge. I'm playing with you. Your 70 minute run motivated me. So, please continue posting your workouts. Very inspirational .

[old] chickenlegs · Post by **[old] chickenlegs** » April 16th, 2005, 4:18 am

3000 m at 1:40.0 (26 spm). would like to say it was a breeze, but that would be a lie. had to pull 1:38/1:39s in the last 500 to get the target score.

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » April 16th, 2005, 8:14 am

well bk at it again .... seem to be a bit better today actually managed more than 15 mins without stopping ..... mind you got all summer to get bk to where I was .. Today.. 20 mins w u at 2.16 23spm 2 x 12 mins at 2.12 22spm 20 mins at 2.19 24spm over 12k for the session. might try another session later but slow as Mr Mac bk at work this aft .... legs seems to be okay too .. snook another session in whilst Mr Mac at work... yehaa ..managed 30 mins without stopping 2.17.5 at 23spm .... I know its miles down on what I was doing last year but I got to start somewhere...10 mins cool down making over 20k for the day ....

[old] hennmart · Post by **[old] hennmart** » April 16th, 2005, 12:03 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(CAROLE MAC @ Apr 16 2005, 03:14 PM)</div></td></tr><tr><td class='quote'>20 mins w u at 2.16 23spm 2 x 12 mins at 2.12 22spm 20 mins at 2.19 24spm over 12k for the session. might try another session later but slow as Mr Mac bk at work this aft .... legs seems to be okay too .. </td></tr></table> Hi Carole, Looks like a good workout! Keep going like this and you will be in shape in no time. And you know keep on rowing and rowing and rowing and make those KM.! I saw your boat. It isn't a rowing boat, but I think it is a lot of fun to run it on the river Irwell on a summer's day! I wish you well with your injury. Hennie

[old] Carl Henrik · Post by **[old] Carl Henrik** » April 16th, 2005, 12:31 pm

12k 2x, with a little unintentional dip in the water mid distance. Since it was only 3-4 degrees in the water it started to get a bit cold when our first attempts to get back in the boat failed. We crawled on top of the boat and discussed wether to try a swim to closest land - some cliffs 700m away but decided not to. We probably wouldn have gotten farther then halfway. Also we tried to paddle with just our hands - that don't work . We needed to get the boat on it's right end and get in it so we could use the oars. This time we did it more systematically and planned and we managed. Then it was just a matter of getting in position without loosing balance and getting the water out of the boat (to avoid our legs turning to ice) with only our hands and then row the 6k back. Quite refreshing. The sauna was on when we got back, best one this year. Cheers!

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » April 16th, 2005, 12:46 pm

Carl you made me shiver just reading your post brrrrrrrrrrrrr.......makes you wonder though whether you should be wearing life jkts .... there was a fatality last year in England at a rowing club and I thought at the time if the lad had of been wearing one he may have lived. Hennie........ the boat is up on Lake Winderemere bowt 1hr 10 mins away and yes it is fantastic during the summer to meander along drinking the odd glass of wine and eating cucumber sandwiches ..pmsl......

[old] JaneW. · Post by **[old] JaneW.** » April 17th, 2005, 1:25 am

Quiet night, love to train in the evening 35min level 4 spm 22 with straps on- Technique did not feel good. 70 min level 4 spm 20-21 avg strapless -Technique felt out of this world! The strapless rowing improved my pull and I could row for longer periods. Each stroke felt solid and strong. Can't wait to try other ways of interacting with the erg. problem: Because I tend to rotate my hands around the handle at the finish, I developed blisters and painful to continue or else I might have gone further than 70min. As the rowing continued, my foot placement became easier. I am utterly speechless with strapless rowing. Have been skeptical because Concept 2 makers did not advertise their product to be used this way in their videos. Who invented it? He or she ought to receive some kind of award.

[old] jamesg · Post by **[old] jamesg** » April 17th, 2005, 2:09 am

CH Congratulations on staying alive, that was a close one. Water at 3-4C doesn't leave us much time I hear.

[old] Carl Henrik · Post by **[old] Carl Henrik** » April 17th, 2005, 5:29 am

Thank you James, no it doesn't leave much time, when in the water, and especially when having to move around in it and with little clothes and then having to be able to row back. One shouldn't expect more than 5 minutes. We could lie on top of the boat. That was the alternative but since air was cold and a bit windy and we were drenched and not likely to see any boat pass by soon we thought it better to get in the water and make another attempt while we still had the ability to. We figured that once in the boat rowing would get us warm. The problem when falling out of the boat in cold water is that you all fall on the same side. This makes it tough to get in the boat without loosing balance, escpecially since everyone is quite stressed, someone may also have paniced. Swimming around the boat to get on the other side takes too long time. Diving under is also a bad idea since that would get your head wet, was it allready not so. When the face gets in cold water an even stronger signal for the body to breathe gets sent. Possibly someone would do this when under water which is bad. Also 50-75% of the heat loss comes from the head, since the body prioritizes this organ the blood flow will not diminish there and consequently not the heat loss either. The best way in my opinion is to immediately check that everyone is ok by talking. This will have alot of good psychological effects physiologically it will automatically lower breathing frequency to normal. Since prolonged hyperventilation will recude your judgment it is a bad thing to do in this situation. After that or while doing that half of the crew should climb atop the boat (that is upside down, or will be turned so when they try to mount it) and slide down the other side while holding on to the riggs of the side they came from, this will bring the boat on it's right end and equally many crew members on each side. Next step is to get your oar(s) out in "right position for rowing" so they can balance the boat and after that trying to get in the boat and in postition very slowly and as a team. If you can do this procedure immediately then falling out of the boat in to cold water is not very dangerous if you are fit and healthy. We were not this efficient and it is difficult to plan and organize in cold water. First we wrestled in vain to get in the boat, this cost a lot of warmth. Then we lay for one or two minutes on top of the boat discussing alternatives and trying hand paddeling, since we were wet this also cost very much. After that we did slide into the water on each side but we did not do the smart hold the rigg while sliding down maneuver and wrestled a while before we got the boat right, again we lost a lot of heat. After that we alternated between emptying the boat from water so our feet and lower legs would not drain our heat and acutally rowing to get the warmth back. Personally I felt the need to start rowing immediately was greater since I was not shivering anymore but having more of somehting that could be called complete body spasms. My crew mate felt the opposite so we rowed the first water out of the boat, then whipped the water out with our hands and the rowed and kept alternating a few times. In retrospect it is a nice experience but we agreed that next time we go for a swim in cold water we would do it closer to the sauna, not 6k out.

[old] hwt · Post by **[old] hwt** » April 17th, 2005, 6:44 am

Carl that sounds like quite the experience and demonstrates a very good reason for the Cold Water Rules in effect at many clubs this time of year. I'm surprised you were allowed out without a coach boat accompanying you. Were you carrying life jackets in your boat?

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » April 17th, 2005, 8:26 am

Training today;- 10 mins w u 6 x 6 mins 23spm 2.11.4 23spm 2.10.9 23spm 2.11.4 23spm 2.11.3 23spm 2.11.4 23spm 2.10.4 24spm 10 mins cool down over 12k again yehaaaaaaa lovely day today up north of England going to have a bit of a dig in the garden this aft.....