What Training Have You Done Today???

[old] ranger · Post by **[old] ranger** » April 24th, 2005, 3:59 am

A little faster rowing this morning. 10K (1:52 @ 22 spm) right into 5K (1:48 @ 24). Total: 15K, 1:50 @ 23 spm. Heart rate nicely below 160 bpm @ 22 spm and 170 bpm @ 24 spm. <br /><br />Distance rowing with my new stroke really coming along now. No problem with my legs in the last 5K: strong and smooth. Taken to an hour, this row would have been 400m or so beyond the best hour row this year by a 50s lwt.<br /><br />Today I felt as like my present self with my new stroke caught up with my old self with my old stroke. If so, I am pleased. It has take two years of work on technique to get here, but the rest is now gravy.<br /><br />11.5 SPI, 114 df.<br /><br />ranger

[old] hennmart · Post by **[old] hennmart** » April 24th, 2005, 4:35 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Apr 24 2005, 10:59 AM)</b></div></td></tr><tr><td class='quote'>A little faster rowing this morning. 10K (1:52 @ 22 spm) right into 5K (1:48 @ 24). Total: 15K, 1:50 @ 23 spm. Heart rate nicely below 160 bpm @ 22 spm and 170 bpm @ 24 spm. <br /><br />ranger <br /> </td></tr></table><br />Hallo Ranger,<br /><br />Very good times (dreamtimes for me )! Maybe when I am of your age I can row this times also?! <br /><br />Hennie

[old] mark2 · Post by **[old] mark2** » April 24th, 2005, 4:37 am

I had great session yesterday not so long but very intensive.<br />3*1500m/3`<br />5.24,0 24spm 1.48,0<br />5.19,0 25spm 1.46,0<br />5.14,5 24spm 1.44,8<br />Next time 26spm and closer to 5 minute times...

[old] ranger · Post by **[old] ranger** » April 24th, 2005, 5:11 am

<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'>10K (1:52 @ 22 spm) right into 5K (1:48 @ 24). Total: 15K, 1:50 @ 23 spm. </td></tr></table><br /><br />Sorry about this. The row as a whole was 55:00. Didn't keep track of the splits. Took a (wrong) stab at them here. Oh well. Must have accelerated a little earlier and kicked a little harder. As I mentioned, I finished at 1:46.<br /><br />ranger

[old] ranger · Post by **[old] ranger** » April 25th, 2005, 5:40 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hennmart @ Apr 24 2005, 03:35 AM)</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(ranger @ Apr 24 2005, 10:59 AM)</b></div></td></tr><tr><td class='quote'>A little faster rowing this morning. 10K (1:52 @ 22 spm) right into 5K (1:48 @ 24). Total: 15K, 1:50 @ 23 spm. Heart rate nicely below 160 bpm @ 22 spm and 170 bpm @ 24 spm. <br /><br />ranger <br /> </td></tr></table><br />Hallo Ranger,<br /><br />Very good times (dreamtimes for me )! Maybe when I am of your age I can row this times also?! <br /><br />Hennie <br /> </td></tr></table><br /><br />Hennie--<br /><br />Given a proper investment of effort, there is always room for improvement, especially if you learn to take full advantage of your weight. Good luck with it.<br /><br />ranger<br />

[old] ranger · Post by **[old] ranger** » April 25th, 2005, 5:48 am

This morning: HMr20 @ 1:54.1, heart rate in the low 160s bpm.<br /><br />Just a solid row. No special strain. Heart rate just a bit over the upper rim of my UT2 training band. New stroke is _really_ coming along nicely now. _Very_ relaxed and efficient.<br /><br />I am now ready to stretch these daily low spm rows to 30K without any damage. I'll try to start this tomorrow. <br /><br />Later in the summer, I would like to do these low spm rows at marathon length. Given that I no longer warm up to row (with skipping, running, sit ups, etc.), I have more time and effort to devote exclusively to rowing. 2-3 hours of physical work daily (e.g., rowing a marathon a day) is just about right/habitual for me. 1.5 hours (e.g., rowing a HM) is a bit short.<br /><br />ranger

[old] ranger · Post by **[old] ranger** » April 26th, 2005, 1:22 pm

HM, 1:54 @ 21 spm <br /><br />Just solid UT2 rowing now--continuous, no breaks; relaxed; smooth; low, flat heart rate; recovering competely from day to day; nice balanced effort with legs, back, and arms. <br /><br />Better every day. <br /><br />I think I could now race this 1:54 @ 21 spm for a marathon, so I think I have clearly caught my former self, at least with this distance rowing. 1:54 (2:40) is my marathon pb. <br /><br />The goal now is to keep the stroke constant (~11.5 SPI) but (1) up the rate on these half HM rows to 22-24 spm and (2) start to mix in 30-42K rows at 20-21 spm. <br /><br />ranger

[old] chickenlegs · Post by **[old] chickenlegs** » April 27th, 2005, 1:22 am

15 km at 1:49.9 (22 spm).<br /><br />time to get the fan out.<br />temperature closing in on 20 degrees and sweating becoming a limiting factor on long rows.<br />

[old] holm188 · Post by **[old] holm188** » April 27th, 2005, 2:06 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(chickenlegs @ Apr 27 2005, 12:22 AM)</b></div></td></tr><tr><td class='quote'>time to get the fan out.<br />temperature closing in on 20 degrees and sweating becoming a limiting factor on long rows. <br /> </td></tr></table><br /><br />Lucky you,<br /><br />Yesterday 15k 1:04:40 SR21 35 degC no fan sweating a lot!!!

[old] ranger · Post by **[old] ranger** » April 27th, 2005, 6:44 am

HM, 1:54 @ 21 spm <br /><br />Nice continuous HM rows now. Easier every day. Technique is _really_ getting solid. No special strain or effort. Complete recovery from day to day. <br /><br />I need to push these HM @ 21 spm (1:54) rows to 30K @ 22 spm (1:52) and then keep it there from day to day until this two hour row is easy and automatic. <br /><br />UT2 <br /><br />I'm starting to get _very_ pleased with this progress. <br /><br />114 df., 11.24 SPI<br /><br />ranger

[old] ranger · Post by **[old] ranger** » April 28th, 2005, 4:13 am

15K, 1:52 @ 22 <br /><br />Nice solid UT2 rows now. Continuous. No breaks. Smoother and easier every day. <br /><br />This 1:52 @ 22 for an hour is a good baseline for me at this point. From now on, I shouldn't go any slower or shorter than this from day and day, I think, only longer and/or faster. <br /><br />No problem recovering from day to day. No warm up. I just get on the erg and row, hit the pace and rate immediately, and hold it, start to finish. <br /><br />I will try to work this baseline hour row to 1:48 @ 24 spm over the next month or so, moving the effort steadily from UT2 to UT1 by negative splitting. <br /><br />I am getting very happy with my progress now. No more technical, muscular, or mental issues with my new stroke. I can now concentrate on blowing more and more air and pushing to my anaerobic threshold. <br /><br />It has taken a while and been a lot of work, but I have now clearly caught my old self with my old stroke. <br /><br />From here on in, it is new territory. <br /><br />114 df., 11.4 SPI <br /><br />ranger

[old] hennmart · Post by **[old] hennmart** » April 28th, 2005, 7:11 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(holm188 @ Apr 27 2005, 09:06 AM)</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(chickenlegs @ Apr 27 2005, 12:22 AM)</b></div></td></tr><tr><td class='quote'>time to get the fan out.<br />temperature closing in on 20 degrees and sweating becoming a limiting factor on long rows. <br /> </td></tr></table><br /><br />Lucky you,<br /><br />Yesterday 15k 1:04:40 SR21 35 degC no fan sweating a lot!!! <br /> </td></tr></table><br /><br />To row in that heat (35 degrees!). With no fan or airco. I think you have to drink a lot?!<br /><br />Hennie

[old] Carl Henrik · Post by **[old] Carl Henrik** » April 28th, 2005, 2:31 pm

5 x 4min with 3min rests. 1:43.4 average. After that I had my first go at the 1x this season. Only 3k but it felt great.

[old] H_2O · Post by **[old] H_2O** » April 29th, 2005, 4:54 am

3 times 8 mins at 1:41.<br />Found out that I could not stay at 28 spm, instead had to rate 31.

[old] ranger · Post by **[old] ranger** » April 29th, 2005, 6:34 am

21097 @ 17 spm, 83:40, 1:58.9, 12.2 SPI, ~150 bpm ave., easy UT2<br /><br />I need to double the distance and do this regularly as a FM. _Very_ relaxing stuff. I would like to see a lower heart rate, too. Need to relax even more. <br /><br />4-beat measure, great for rowing to rock music<br /><br />ranger