What Training Have You Done Today???

[old] Carl Henrik · Post by **[old] Carl Henrik** » April 18th, 2005, 2:56 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Jim Barry @ Apr 18 2005, 03:44 PM)</b></div></td></tr><tr><td class='quote'>Lots of pull ups over the weekend (maybe 100) scattered throughout the two days and in a lot of formats. Up to 30 lbs weighted now (like having a 3 year old hang on your hips)<br /> <br />Saturday I did my standard roadbike "time trial" and was just 35 seconds off my course record. I'm feeling strong with 7 weeks until my MTB race (3 hour course and very technical). <br /><br />Sunday I went on the trails behind my house and had a great ride until a minor fall unfortunately jammed my ring finger. It is very swollen today. <br /><br /><br />TIRED today. <br /> </td></tr></table><br /><br />Congrats on improving with the pull ups, Jim! <br /><br />How long was the road bike trial, is 35s much or little? Is it easier to gain seconds on a bike than on an erg? In running for example people can honestly improve 15 minutes on a 10k, no one does that on the erg. <br /><br />Good luck with the finger recuperation

[old] younker · Post by **[old] younker** » April 18th, 2005, 11:19 pm

I did a 1.5k warm up, follow by my favorite interval workout. (W- Work, R - Rest) .25W x .25R x .5W x .5R x .75W x .5R x 1K W x .5R x .75W x .5R x .5W x .25R x .25W. Followed by a 3 minute cooldown. I did all my work intervals at sub 2. My body wasn's so happy with me, especially for a Monday. I'm training to set a new PR for 30 minutes before the end of the ranking year.

[old] JaneW. · Post by **[old] JaneW.** » April 19th, 2005, 1:54 am

Yesterday no erging<br /><br />(weights)<br />run 45min, close to a racing mode. breathing hard but even. Level of perceived exertion- 7 to 8 from scale of one to ten. Cooled down with 2 sets pushups, 3 sets pullups. metabolism is changing. I have lost about a pound from 122. I'm dealing with steady pain throughout the run. Expect body to be aching tomorrow. <br /><br />Tonight no erging<br /><br /> swim practice, three steps forward, two steps back. Refocus and make sure I have a plan when I get to pool. The sport of swimming does not reward sloppiness. Perfection in technique is the constant requirement along with heavy mileage. <br /><br />(can't stand conceited people at the pool sometimes. Ego driven. I had to tune this one guy out. makes me want to challenge him to a duel. He may have a frreetsyle but I have a backstroke. )<br /><br />

[old] Jim Barry · Post by **[old] Jim Barry** » April 19th, 2005, 9:27 am

From Carl:<br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>How long was the road bike trial, is 35s much or little? Is it easier to gain seconds on a bike than on an erg? In running for example people can honestly improve 15 minutes on a 10k, no one does that on the erg </td></tr></table><br /><br />This course is a hilly 20 miler and takes about an hour. My big thing is to try an break the hour. Best is 60:35 (2003) and Saturday was 61:10 on my first roadbike ride of the season (I've mostly been on the trainer or on my mtb). There are also things that makes comparisons a little tricky since wind and temperature are a factor. This ride was cold (dense air) and there were winds that seemed to play a little unfavorably. I would say offhand they were equivalant rides. This course is interesting because it is the same course as a regional triathlon (although I cut off about 15 minutes of it. The handful of super elite (who have swam for 30 minutes and will then run 10k) do this part of the course at about 26 mph. I do it at 20mph. Offhand and considering the bike they have (+) and the rest of their race (-) I would say the gap in terms of watts over an this general distance is a little greater than what I have with top lightweight rowers over this kind of distance/time. I row more than I bike so that makes sense. My time difference to the elite bike times is about 13 minutes, but the erg would be about 8 minutes (over a 17k "course"). I think I can get my time down 4 or 5 minutes when the biking gets a groove. I've never really trained that hard on the bike for months and months. <br /><br />Finger is getting better by the day. Thanks. This injury is much easier than the one a few years ago where I had to snap my middle finger back into position after it jumped off the knuckle! Believe it or not, it is still a little sore.

[old] JaneW. · Post by **[old] JaneW.** » April 19th, 2005, 10:09 am

Hey Jim,<br /><br />On your road bike, what is your estimated cadence? Also when hill climbing, do you change gears often? When I tried to change gears in the middle of a steep climb, there is a slight pause before I can begin riding. You sound like you're doing well in your training.<br /><br />Bit of gossip ( not very nice of me but I do like the tabloids also )<br />Is it true that Lance Armstrong is not exactly popular among cyclists? You can tell me off the forum if you like. I have met serious cyclists and spoke with them.

[old] John Rupp · Post by **[old] John Rupp** » April 19th, 2005, 12:03 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(younker @ Apr 18 2005, 07:19 PM)</b></div></td></tr><tr><td class='quote'>I did a 1.5k warm up, follow by my favorite interval workout. (W- Work, R - Rest) .25W x .25R x .5W x .5R x .75W x .5R x 1K W x .5R x .75W x .5R x .5W x .25R x .25W. Followed by a 3 minute cooldown. I did all my work intervals at sub 2. My body wasn's so happy with me, especially for a Monday. I'm training to set a new PR for 30 minutes before the end of the ranking year. <br /> </td></tr></table><br /><br />Sounds interesting, but what is .25W?<br /><br />1/4 a minute? 1/4 a kilometer? 1/4 a watt?<br />

[old] whp4 · Post by **[old] whp4** » April 19th, 2005, 12:50 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Apr 19 2005, 04:03 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(younker @ Apr 18 2005, 07:19 PM)</b></div></td></tr><tr><td class='quote'>I did a 1.5k warm up, follow by my favorite interval workout. (W- Work, R - Rest) .25W x .25R x .5W x .5R x .75W x .5R x 1K W x .5R x .75W x .5R x .5W x .25R x .25W. Followed by a 3 minute cooldown. I did all my work intervals at sub 2. My body wasn's so happy with me, especially for a Monday. I'm training to set a new PR for 30 minutes before the end of the ranking year. <br /> </td></tr></table><br /><br />Sounds interesting, but what is .25W?<br /><br />1/4 a minute? 1/4 a kilometer? 1/4 a watt? <br /> </td></tr></table><br /><br />.25W is .25 km, work interval<br /><br />250m work 250m rest 500m work 500m rest 750m work 500m rest 1000m work 500m rest 750m work 500m rest 500m work 250m rest 250m work

[old] hennmart · Post by **[old] hennmart** » April 19th, 2005, 12:58 pm

Today:<br />first 5000K. in 18:35,4<br />second 5017 in 18:26,1<br /><br />Good training <br /><br />Hennie

[old] Carl Henrik · Post by **[old] Carl Henrik** » April 19th, 2005, 3:28 pm

Thanks for the info, Jim. Good luck with biking. Get too in to it though, and I guess you will want to spend money on better and better equipment. That's a benefit with erging. Everybody has got the same machine and it's cheap. You can't pay more to get a faster erg <br /><br />Good to hear you finger is coming along. Sometimes when injured one wonders how something so small can hurt so much

[old] hennmart · Post by **[old] hennmart** » April 22nd, 2005, 6:47 am

Today 5,009 m. in 18:10,5 (1:48,8) and 7,517 in 28:48,9 (1:54,9) <br /><br />Tomorrow a Marathon; I did a 1/2 marathon two days ago.<br /><br />Hennie

[old] Sir Pirate · Post by **[old] Sir Pirate** » April 22nd, 2005, 1:23 pm

Trained in the morning for a change, very rarely get the chance to do this.<br /><br />4000m 13:42.3 (1:42.9) 30spm <br /><br />Sir Pirate<br />

[old] Carl Henrik · Post by **[old] Carl Henrik** » April 23rd, 2005, 11:49 am

13k 4-<br /><br />We have a competition amongst universitys in 4- 500m coming up in two weeks. It is something like the national student championships. There will be other sporting events there as well, such as soccer, beach ball and so on. <br /><br />This was the second tour for me on water with such a sweep boat this season and the first time for the complete team. At the end it felt like we will have good chance at the competition. As I've said before, rowing is small sport in Sweden. Not to say our team is bad though, one of us has done a 2k race in 5:4x in a 4- and one moves his 1x below 1:40 for 500m. Then it's me who I hope can contribute more than I weigh over 500m in a big boat like this, and then it's my "swimming pal" (1:18 or so on the machine) who also is a bit rough technically. It felt quite smooth today though!

[old] JaneW. · Post by **[old] JaneW.** » April 23rd, 2005, 12:09 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Carl Henrik @ Apr 23 2005, 08:49 AM)</b></div></td></tr><tr><td class='quote'>13k 4-<br /><br />We have a competition amongst universitys in 4- 500m coming up in two weeks. It is something like the national student championships. There will be other sporting events there as well, such as soccer, beach ball and so on. <br /><br />This was the second tour for me on water with such a sweep boat this season and the first time for the complete team. At the end it felt like we will have good chance at the competition. As I've said before, rowing is small sport in Sweden. Not to say our team is bad though, one of us has done a 2k race in 5:4x in a 4- and one moves his 1x below 1:40 for 500m. Then it's me who I hope can contribute more than I weigh over 500m in a big boat like this, and then it's my "swimming pal" (1:18 or so on the machine) who also is a bit rough technically. It felt quite smooth today though! <br /> </td></tr></table><br /><br />Hey, good luck! Sounds thrilling. Don't be modest. From your picture, you're in great shape and will do superb. <br />Since I am new to the sport of rowing, are the times stated really fast? And thank goodess, no dip in the water this time. <br />

[old] Carl Henrik · Post by **[old] Carl Henrik** » April 23rd, 2005, 1:07 pm

Thanks Jane,<br /><br />I'm excited about it. It's great to row with such a good crew. <br /><br />The 2k in 5:4x is really, really great time. From what I gather it's 5:49 since I haven't heard the last exact digit being spoken, and that usually means something <br /><br />The best time ever done is <br /><br />"GER 5:41.35 Seville, 2002 Sebastien Thormann, Paul Dienstbach, Philip Stueer, <br />Bernd Heidicker " <br /><br />reference and more times: <a href='http://www.fisa.org/results/besttimes.s ... &itype=147' target='_blank'>http://www.fisa.org/results/besttimes.s ... 147</a><br /><br />On water the conditions mean very much (minutes). The wind and temperature of the water is very important. And off course, that the water is flat. Rowed times is not a very good measure of how good you are in comparison, only way to compare is to go out and row in the same weather conditions. The 5:4x was done in ideal conditions in a hot lake somewhere in eastern europe. I don't remember the the exact country, but it's a track known to be fast. <br /><br />1:39 over 500m is good for a 1x in our cold waters (cold = slower). Sweep rowing is different from the scullning that he competes in though but luckily he has sweep background as well.

[old] John Rupp · Post by **[old] John Rupp** » April 23rd, 2005, 5:14 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Carl Henrik @ Apr 18 2005, 10:56 AM)</b></div></td></tr><tr><td class='quote'>In running for example people can honestly improve 15 minutes on a 10k<br /> </td></tr></table><br /><br />I'd love to see a 15 minute improvement.