What Training Have You Done Today???

[old] Neb154 · Post by **[old] Neb154** » July 24th, 2005, 10:19 pm

Today 15k and 30 mile bike ride. I'm wiped.

[old] Mark Keating · Post by **[old] Mark Keating** » July 27th, 2005, 9:39 am

Did my first high intensity session since my layoff - 8x500 m. Target = 1:52.5 @ 27 SPM 1:52.9 28 163 ending heart rate 1:52.3 27 172 1:52.6 27 174 1:52.6 26 178 1:52.3 28 174 1:52.4 27 180 1:52.4 27 180 1:52.5 27 177 I plan on doing this every second Monday from now on with mainly 40' s10ps sessions making up the balance. Enjoy your day, Mark

[old] bmoore · Post by **[old] bmoore** » July 27th, 2005, 10:06 am

After a complete failure of a workout Monday night I was quite sore and not motivated, but last night's workout was: 2 x 6k (2:03.5) 2 x 2k (2:30 recovery) It's a long one, but the second half of the last 6k really starts to get to me. Looking forward to the endurance from these things to carry over to my 2k.

[old] Rocket Roy · Post by **[old] Rocket Roy** » July 27th, 2005, 3:25 pm

This last week ...171,000m @ 20 spm, most of it in 5k chunks at 1.58 ish pace.

[old] Neb154 · Post by **[old] Neb154** » July 27th, 2005, 5:12 pm

171,000 meters?!

[old] Pete Marston · Post by **[old] Pete Marston** » July 28th, 2005, 11:03 am

5 x 1500m / 5min rest / Rate 26spm 1:41.1 / 26 / 5:03.2 1:41.1 / 26 / 5:03.2 1:41.0 / 26 / 5:03.0 1:40.9 / 26 / 5:02.8 1:40.9 / 26 / 5:02.7 Tough little session with the rate cap. I think with this capped rate at 26spm I can get the session down under 1:40 pace, and free rate I'd then be down at 1:37's maybe? My stroking power is certainly coming on nicely, so will be good to see what I can do for a 2k once I do a bit of speed work. Might have to do a flat out 2k test in the next 6 weeks for a multi event competition....

[old] surrender903 · Post by **[old] surrender903** » July 28th, 2005, 11:18 am

yesterday i did 2 x 500 all out, plus chest, arms, back and abs two sets. im battling a sore throat right now, but hopefully illl get better soon! the complex i live at only has a model c i want the new one!

[old] Pete Marston · Post by **[old] Pete Marston** » July 30th, 2005, 4:19 pm

Did a session this afternoon with a guy off the UK forum who I'd not trained with before. Quite interesting doing a restricted rate session rowing alongside someone who is 7 inches taller than you, makes it very noticable the difference in stroke length. 60mins @ 26spm Pete = 16727m / 1:47.6 / 26spm Matt = 17207m / 1:44.6 / 26spm I'd not rowed this far in a long while, so really rowed in the comfort zone right through the middle just to make sure I'd finish. Mentally 60mins is a long row when the longest you've done in over a month is 30mins. My 5mins splits were, all at 26spm: 1:45.1, 1:46.1, 1:46.9, 1:47.7, 1:47.9, 1:48.1, 1:48.3, 1:49.2, 1:48.8, 1:49.4, 1:48.8, 1:45.3

[old] bw1099 · Post by **[old] bw1099** » July 30th, 2005, 10:35 pm

Today I entered 6 weeks of rowing into the C2 logbook and found that ... Yesterday, I hit ONE MILLION METERS for my lifetime total! (okay, 1 million since I started putting into the C2 logbook, which excludes at least one season) This season is about 220,000 meters so far - all on the water. I have only used my erg a couple of times to try to adjust the drag factor so it felt like my boat, and then check the force curve, watts, calories/hour etc. Yesterday, about when I was rowing that 1 millionth meter, I timed myself at about 26 spm on the water. A year ago 20 spm was more typical. bw

[old] Citroen · Post by **[old] Citroen** » July 31st, 2005, 4:29 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(bw1099 @ Jul 31 2005, 03:35 AM)</div></td></tr><tr><td class='quote'>Yesterday, I hit ONE MILLION METERS for my lifetime total! </td></tr></table> Well done. Don't forget to fill in the form at <a href='http://www.concept2.com/05/training/mot ... mentry.asp' target='_blank'>http://www.concept2.com/05/training/mot ... asp</a> I'm 152K behind you. I'll reach my million (all on the erg) on 10th Sept.

[old] Neb154 · Post by **[old] Neb154** » July 31st, 2005, 12:41 pm

500m warmup 5000m at a fairly leisurly 2:05.8 200m Warmup 10000m at a medium easy 2:08.4 600m Cooldown Very unorthodox today, Not sure what got into me. All i know is with that workout, I'm now over 250k for the summer average about 4800 a day so far I think that about equals what I rowed all last year or maybe it even surpasses it.

[old] bmoore · Post by **[old] bmoore** » August 2nd, 2005, 12:49 pm

8 x 500m with 500m active recovery (2:32). Goal 1:47.0 1:46.6 1:45.9 1:46.4 1:45.8 1:45.9 1:45.5 1:44.4 1:43.6 Average Pace 1:45.5. I mentally fell apart on last week's 4x1k, so this felt good to get under my belt. I'll go for 1:45 average on the next 8 x 500m. Any suggestions for pace for my next 4x1k?

[old] RacerX · Post by **[old] RacerX** » August 2nd, 2005, 5:00 pm

I am so pleased with this one that I had to post it. I haven't been looking much at erg times since I have been focused on lowering my spm and driving more power. This morning we were on the water (singles) for about 75 minutes. When we got off the coach, a Romanian sadist, said "10 minutes' on the erg. I started out at 20 -22spm for 500, then 24-25, then really pulled the last 1,000 (30-32 spm)- 7:48 for 2k. Not bad considering I thought we had done our workout on the water and the 2k included the warm up. It makes me look forward to winter so I can go back and work on my erg times. Not really.

[old] Druss · Post by **[old] Druss** » August 6th, 2005, 12:50 am

w/up 2000m 6:36.6 / 1:39.2 / 29spm / 120df 1:38.2 / 29 1:40.2 / 28 1:40.3 / 28 1:37.8 / 31 c/dwn I guess I can look at days like this 2 ways - this was well off my PB but it was also the quickest I have gone this year by 6 secs. So I can 'blow it off as not much' or given that my training and attituded / comitment have been crap this year (no ones fault but mine), I will take today as I sign that all is not lost and there is still a touch of ability there if I want to dig for it. Druss

[old] Pete Marston · Post by **[old] Pete Marston** » August 7th, 2005, 6:28 am

I had a go at a 2k today, just wanted to break 6:20 to know that my training is going in the right direction, and that when I do some speed work I'll be back to pb levels. 2k = 6:19.7 / 31spm / 1:34.9 1:33.9 / 32 1:35.8 / 31 1:35.8 / 31 1:34.2 / 32 This is a low rate for a 2k for me, so I know that with speed work I'll be able to rate at 34+ for the 2k, and beat my pb.