What Training Have You Done Today???

[[old] bmoore]

Tonight's workout was the Level 2 Pyramid...<br /><br />3k/2.5k/2k Goal Pace was 1:54 Actual Average was 1:52.9 at 26SPM (or 10.2MPS). I forgot how this workout starts to fatigue the glutes on the last rep. Yikes.<br /><br />Some easy workouts ahead through the weekend. I'm happy to clear the hurdles of Monday and Thursday's interval sessions. <br /><br />Sub 7, here I come...

[[old] PeterWilkinson]

Another good session Bill.<br /><br />I will be doing the same session for the first time next Thursday, (after the dreaded 4 X 1K on Monday). I had planned to set the target pace at 1:55, but having done 4 X 2K at 1:54.5, I am now wondering if my target should be 1:54 instead. What do you reckon?

[[old] bmoore]

Peter,<br /><br />The pyramid is a bit harder than the 4x2k. I was going to target 1:54, but calculated the expected final times at a 1:53. By the time I realized the error, I just decided to go for it. It's funny how a 1 second pace difference can be the difference between a good workout and a tough workout. The heart rate was 166/164/166, so it wasn't completely wiping me out, but there was a big mental game I had to play to keep pulling those 1:53s.<br /><br />Since it's your first one, I'd stick with 1:55 as your goal and see how it goes when you start. If you feel good, drop the splits down a bit. This is a mental toughness workout just as much as it is a physical one, so building the confidence is just as important. Also, the fatigue will kick in on the glutes on that last 2k, so you'll need to have a little extra to get through the last 5 minutes.<br /><br />FYI, my rests were 2,250 @ 2:32, 1,875 @ 2:32, 1,500 @2:32. This works out to be the same rest period as the work period, if I had caclulated the work pace correctly.<br /><br />

[[old] PeterWilkinson]

2K Warmup @ 2:14, 24SPM<br /><br />6K Steady @ 6K PB pace + 3, 31SPM<br /><br />2K Warmdown (no straps) @ 2:13, 23SPM<br /><br />This one felt tough, but it has been a good week generally.<br /><br />Bill,<br /><br />Pyramid tougher than 4X2K? SH*T! <br /><br />Gonna be fun next week then. Will have to make the easy days very easy so that I have plenty of energy for the interval sessions. I agree with you, the mental toughness required for some of these sessions is just as important, (and difficult to maintain), as the physical aspects of actually doing the rowing at the required pace.<br /><br />Have a good weekend, speak again next week...<br />

[[old] neilb]

Todays "training" was to finally send off entry to BIRC.<br /><br />This is 9 months after starting erging and 4 months after starting on water and with only one attempt at 2k in that time.<br /><br />I am not expecting great things but I have a longer goal which is Crash Bs in 2008 when I am 50 (and will have then some reasonable training behind me.) and BIRC this year is a good place to start.<br /><br />Nervous already but looking forward to meeting some of the people from off this site.<br /><br />Neil

[[old] Prime1918]

<!--QuoteBegin-PeterWilkinson+Sep 23 2005, 08:43 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PeterWilkinson @ Sep 23 2005, 08:43 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->2K Warmup @ 2:14, 24SPM<br /><br />6K Steady @ 6K PB pace + 3, 31SPM<br /><br />2K Warmdown (no straps) @ 2:13, 23SPM<br /><br />This one felt tough, but it has been a good week generally.<br /><br />Bill,<br /><br />Pyramid tougher than 4X2K? SH*T! <br /><br />Gonna be fun next week then. Will have to make the easy days very easy so that I have plenty of energy for the interval sessions. I agree with you, the mental toughness required for some of these sessions is just as important, (and difficult to maintain), as the physical aspects of actually doing the rowing at the required pace.<br /><br />Have a good weekend, speak again next week... <br /> </td></tr></table><br />

[[old] Sir Pirate]

2000m at 28spm - 6:34.5 (1:38.6)<br /><br />Sir Pirate

[[old] hennmart]

Today:<br />2 times 10K.<br />and 1 time 30 minutes 8313 m. what was precisely my PB from 7/7/2005 <br /><br />Hennie

[[old] jamesg]

Sculled the length of the lake Sat and Sun, with a detour to try and get in the way of the novice water skiiers on Sunday. Had fun watching them fall in and learn to swim, they can't do everything with the help of an engine.<br />Total 16-17k, 1500 strokes in a little less than 2 hours overall (I stop a lot), rating never >20, sets of 30 to 70 strokes.<br />Lots of pain in the rear, so it seems no pain no gain still rules.<br />Water dead flat and very little wind, marvellous listening to the bubbles.

[[old] PeterWilkinson]

Saturday: Steady hour row @ 2:10 pace.<br /><br />Today: 4 X 1K<br /><br />2K Warmup @ 2:05<br /><br />4X1K/5:00r - Previous average: 1:49.5 15th September.<br />Target pace 1:49.<br /><br />1. 3:37.8 1:48.9 33 171<br />2. 3:37.7 1:48.8 33 164<br />3. 3:37.2 1:48.6 35 166<br />4. 3:36.6 1:48.3 35 167<br /><br />Total distance: 5814m (approx. 600m steady after drink/stretch in each rest period). <br />Total time: 14:29.3 @ 1:48.6 average. 34SPM. <br />Max heart rate: 171 (on 1st interval?).<br /><br />2K Warmdown (strapless) @ 2:20<br /><br />Skipped the rowing class on Saturday in favour of a steady one hour row. Glad I did. Had plenty of energy today and no aches or pains before I started. Shouldn't enjoy this workout, but I did. Only after I had finished, obviously...

[[old] tomhz]

<!--QuoteBegin-hennmart+Sep 25 2005, 09:11 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hennmart @ Sep 25 2005, 09:11 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Today:<br />2 times 10K.<br />and 1 time 30 minutes 8313 m. what was precisely my PB from 7/7/2005  <br /><br />Hennie <br /> </td></tr></table><br /><br />Did the two 10K's with Hennie, using Rowpro. First was at pace PB+1, 2nd pace was 10 sec slower. Finished it off with a 5K cool down. Nice 25k.<br /><br />Tom

[[old] hennmart]

With Tom and Martin 1 time 10K and with Tom 1 10K.:<br /><br />10,000M 36:25.9 good row <br />10,000M 40:37.2 easy row <br /><br />Martin had a PB: congratulations! <br /><br />Was a good training.<br /><br />Hennie

[[old] bmoore]

8 x 500 Goal Pace 1:42.0<br /><br />I changed the rest period from a 500m at 2:32 to a 20 second rest, a 500 @ 2:32, and another 26 second rest. This seems to be the only way to do these every 5 minutes on RowPro. I had a feeling that the extra rest was going to give me a boost over my last 8x500 average of 1:42.7. Boy was I in for a surprise. (Peter, don't look!!!) Here are the splits, rate, and HR.<br /><br />1. 1:40.7 31 165<br />2. 1:40.6 32 166<br />3. 1:39.7 32 169<br />4. 1:39.0 31 170<br />5. 1:39.3 33 170<br />6. 1:38.9 34 172<br />7. 1:38.9 33 171<br />8. 1:37.7 34 172<br /><br />Average pace: 1:39.4.<br /><br />I guess next time's goal is sub 1:39 for all splits. These things are finally getting to be very hard. There's still some reserve left, but I'm having to experiment with the rates right now. Going over 30 SPM starts to feel odd. At the end of the last one, I was up to about 36 and really felt awkward going fast. Well, that's what this workout is for.<br /><br />Next week's L1 workout is the 4x1k. If I add the rest, I may just hit my 1:44 goal. Lovely. Just lovely.

[[old] PeterWilkinson]

Another good session Bill. You seem to be improving in leaps and bounds, unlike myself just plodding along, improving by a second here and there...<br /><br />Have been reading a good thread about resting between intervals on the UK forum. <br /><br /><a href='http://www.concept2.co.uk/forum/viewtop ... 768#141768' target='_blank'>http://www.concept2.co.uk/forum/viewtop ... 768</a><br /><br />The conclusion seems to be that longer rests mean you can consistently increase the pace and therefore the quality of the sessions, while shorter rests increase the intensity but force the pace to be reduced. The consensus seems to be that you should use short rests for intense sessions at the start of the training period, and as the race approaches, extend the rest periods and improve on the quality of the sessions.<br /><br />Like you I have increased my rests recently, from 2:30 to 3:30 (as per the Pete Plan) on the 8 X 500, and I hope to get my splits below 1:42 by mid November, (currently at 1:44.2). Can't compete with your sub 1:40 splits even with 3:30 rests. I seem to be at least a month (and probably more) behind you on the plan. Doing a weights and core stability workout later today. Might do 6K on the rower as well. Have to see how I feel when I get to the gym.<br /><br />Do your next 4 X 1K with a 5:00 rest between intervals. You can still row steady if you prefer, but I am just curious what kind of splits you would get...

[[old] PeterWilkinson]

Core stability/upper body weights.<br /><br />Steady 30:00 row @ 2:13.3 28SPM MHR145<br /><br />