What Training Have You Done Today???

[old] Druss · Post by **[old] Druss** » August 7th, 2005, 4:41 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Pete Marston @ Aug 7 2005, 10:28 PM)</b></div></td></tr><tr><td class='quote'>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. <br /> </td></tr></table><br /><br />Well done Pete, and all without doing 20k+ a day or marathons at 'X' pace - it gives some of us with lives hope !!<br /><br />Druss

[old] Neb154 · Post by **[old] Neb154** » August 9th, 2005, 11:20 am

Easy 10000 m today but check out the splits. I also tried to keep the spm a beat or two lower then my usual.<br /><br />2000 2:10.0 @ 21<br />4000 2:10.0 @ 21<br />6000 2:10.0 @ 22<br />8000 2:10.0 @ 22<br />10000 1:59.7 @ 24<br /><br />I thought it was an interesting way to do a recovery piece, and it also helps alot mentally to really, pardon the cliche, "kick it into high gear". I was pulling 1:29's at the end.

[old] bmoore · Post by **[old] bmoore** » August 13th, 2005, 12:08 am

I felt a bit off tonight, so I cut it short at about 15k.<br /><br />But, I completed my lifetime 2nd million meters. That feels good. I just need to get to 5 million so I can get another shirt. (The socks, mug, or water bottle are nice, but...)

[old] bmoore · Post by **[old] bmoore** » August 20th, 2005, 12:31 am

4 x 2k with 1,500m active recovery<br /><br />Avg. Paces per 2k:<br />1:56.9<br />1:56.8<br />1:56.0<br />1:54.2<br /><br />I was a bit lazy on the power and and averaged 9.5MPS on this.<br /><br />Next time I'll go for 1:55 and a 10MPS.<br /><br />

[old] hennmart · Post by **[old] hennmart** » August 28th, 2005, 12:36 pm

Today a marathon (1:59,8 // 2:48:39) <br /><br />Hennie<br /><br />

[old] csabour · Post by **[old] csabour** » August 28th, 2005, 3:21 pm

20 min run<br />2*100 jumpsquats<br />2*40 push ups<br /><br />the second set of jumpsquats i couldnt finish. i took 2 minutes and finished the set.<br /><br />.. im going to be sore tommorow

[old] tomhz · Post by **[old] tomhz** » August 29th, 2005, 1:35 pm

Today I did a HM, my 2nd this season.<br /><br />1:26:25, this is 50 sec above PB from previous season.<br />Still , happy with my stamina returning to normal, after a holiday performance drop.<br /><br />Tom

[old] hennmart · Post by **[old] hennmart** » August 29th, 2005, 2:01 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(tomhz @ Aug 29 2005, 07:35 PM)</b></div></td></tr><tr><td class='quote'>Today I did a HM, my 2nd this season.<br /><br />1:26:25, this is 50 sec above PB from previous season.<br />Still , happy with my stamina returning to normal, after a holiday performance drop.<br /><br />Tom <br /> </td></tr></table><br />Just row and train and you will be in shape again. And you did a good HM.<br /><br />Hennie

[old] btreacy · Post by **[old] btreacy** » August 29th, 2005, 3:55 pm

New PB today for 2000m 7.18.3 absolutely knackered. Then did an easy 5k at 2.08pace. Aiming for sub 7min on 2k over the next month or so is this realistic?

[old] Zot · Post by **[old] Zot** » August 29th, 2005, 3:59 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(CAROLE MAC @ May 20 2004, 12:01 PM)</b></div></td></tr><tr><td class='quote'>Well what have you done today ??????<br /><br />Me myself and I have done 60 mins...... 13,923metres at 2.09.2 29spm ... very very chuffed(happy) big pb <img src='http://users.telenet.be/eforum/emoticon ... oticon.gif' border='0' alt='user posted image' />.... oh and 2500m warm down/cool down total 16423 <br /> </td></tr></table><br /><br />Saturday - 1st marathon (yay!)<br />Sunday- 10K<br />Today - 10K, 2K<br /><br />Zot

[old] csabour · Post by **[old] csabour** » August 29th, 2005, 7:09 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(btreacy @ Aug 29 2005, 02:55 PM)</b></div></td></tr><tr><td class='quote'>New PB today for 2000m 7.18.3 absolutely knackered. Then did an easy 5k at 2.08pace. Aiming for sub 7min on 2k over the next month or so is this realistic? <br /> </td></tr></table><br /><br />btreacy, this depends on your physiology. Are you a big guy? small guy? how tall/old are you?<br /><br />if your a heavyweight then lots of hard steady state everyday (30 mins or so) and in a month im confident you could pull it off.<br /><br />At the beginning of spring i pulled 7:25 and after rowing steady state every morning for 3 weeks i erg tested again and pulled 7:13 and i'm a small guy and my buddies(bigger guys) improved about 10 seconds more!

[old] neilb · Post by **[old] neilb** » August 30th, 2005, 9:08 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(btreacy @ Aug 29 2005, 02:55 PM)</b></div></td></tr><tr><td class='quote'>New PB today for 2000m 7.18.3 absolutely knackered. Then did an easy 5k at 2.08pace. Aiming for sub 7min on 2k over the next month or so is this realistic? <br /> </td></tr></table><br /><br />Making good 18 secs in a month is a big ask with so little info.<br /><br />A few things to think about.<br /><br />1. a good fitness base is needed. The longer rows (30 min +) at fairly steady rates say 22-24 will build it but whether enough in a month?<br /><br />2. CV system needs to develop; shorter sessions say 10 - 15 mins at higher spm and lower splits will help with this.<br /><br />3. technique sound; if not improvements in this can make a big difference.<br /><br />3. spm. What do you rate at for 2k. Is that a comfortable spm for you or do you need to work on increasing it?<br /><br />If you have been training for a while and reasonably fit with okay technique then I am not sure you will be able to take 18 secs off in a month. On the other hand if new to this then that month can make all the difference.<br /><br />I suggest you take a longer view and ensure training programme is properly structured to reduce 2k times (there are plenty of threads and training programmes for this). Then by all means try it in a month and if you succeed the great you can aim for 6:50 next but if you do not quite make sub 7:00 then just keep the training go and it will come.<br /><br />I took the opposite view to you and spent 6 months on the steadier work before even attempting my first 2k. This was last few weeks and I did 6:48 so had erred too much on side of caution but then getting below 7:00 was a mental not physical test.<br /><br />The 6:48 felt ragged as I was not used to 30 spm. I am now doing more short sessions (4X1k and 4X2k) and so becoming better at rowing 30 spm+. This is where I was weakest and so where I can make quicker gains for next time. Then it is back to the longer steady work for a while to improve the base. <br /><br />Remember training is training and too much racing will not benefit you.<br /><br />Let us know how you get on.<br /><br />Neil <br />

[old] btreacy · Post by **[old] btreacy** » August 30th, 2005, 1:45 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(neilb @ Aug 30 2005, 08:08 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(btreacy @ Aug 29 2005, 02:55 PM)</b></div></td></tr><tr><td class='quote'>New PB today for 2000m 7.18.3 absolutely knackered. Then did an easy 5k at 2.08pace. Aiming for sub 7min on 2k over the next month or so is this realistic? <br /> </td></tr></table><br /><br />Making good 18 secs in a month is a big ask with so little info.<br /><br />A few things to think about.<br /><br />1. a good fitness base is needed. The longer rows (30 min +) at fairly steady rates say 22-24 will build it but whether enough in a month?<br /><br />2. CV system needs to develop; shorter sessions say 10 - 15 mins at higher spm and lower splits will help with this.<br /><br />3. technique sound; if not improvements in this can make a big difference.<br /><br />3. spm. What do you rate at for 2k. Is that a comfortable spm for you or do you need to work on increasing it?<br /><br />If you have been training for a while and reasonably fit with okay technique then I am not sure you will be able to take 18 secs off in a month. On the other hand if new to this then that month can make all the difference.<br /><br />I suggest you take a longer view and ensure training programme is properly structured to reduce 2k times (there are plenty of threads and training programmes for this). Then by all means try it in a month and if you succeed the great you can aim for 6:50 next but if you do not quite make sub 7:00 then just keep the training go and it will come.<br /><br />I took the opposite view to you and spent 6 months on the steadier work before even attempting my first 2k. This was last few weeks and I did 6:48 so had erred too much on side of caution but then getting below 7:00 was a mental not physical test.<br /><br />The 6:48 felt ragged as I was not used to 30 spm. I am now doing more short sessions (4X1k and 4X2k) and so becoming better at rowing 30 spm+. This is where I was weakest and so where I can make quicker gains for next time. Then it is back to the longer steady work for a while to improve the base. <br /><br />Remember training is training and too much racing will not benefit you.<br /><br />Let us know how you get on.<br /><br />Neil <br /> </td></tr></table><br />Thanks Neil<br />I am following the 16 week 2k program on the site. Maybe i should have started with langer rows although i usually do a 30min and 10000k during the week as well. I think my technique can improve and i probably need to build up a better base but that sub 7mins is such a carrot!<br />

[old] btreacy · Post by **[old] btreacy** » August 30th, 2005, 1:48 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(csabour @ Aug 29 2005, 06:09 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(btreacy @ Aug 29 2005, 02:55 PM)</b></div></td></tr><tr><td class='quote'>New PB today for 2000m 7.18.3 absolutely knackered. Then did an easy 5k at 2.08pace. Aiming for sub 7min on 2k over the next month or so is this realistic? <br /> </td></tr></table><br /><br />btreacy, this depends on your physiology. Are you a big guy? small guy? how tall/old are you?<br /><br />if your a heavyweight then lots of hard steady state everyday (30 mins or so) and in a month im confident you could pull it off.<br /><br />At the beginning of spring i pulled 7:25 and after rowing steady state every morning for 3 weeks i erg tested again and pulled 7:13 and i'm a small guy and my buddies(bigger guys) improved about 10 seconds more! <br /> </td></tr></table><br />I am 6 feet tall and 15 stones. so do you think longer 30min rows each day would be better i am following the 16 week 2k plan on this site<br />B

[old] bmoore · Post by **[old] bmoore** » September 1st, 2005, 11:50 pm

Easy 12k - 47:52.8 (1:59.7 @ 10.0 MPS)<br /><br />Now I need to set aside some time to record a 10k time. My split at 10k was 39:55.0.