What Training Have You Done Today???

[old] rspenger · Post by **[old] rspenger** » October 27th, 2005, 1:57 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(denis melody @ Oct 27 2005, 09:01 AM)</b></div></td></tr><tr><td class='quote'>To-Day passed 15'000'000 metres, Started sept 1995,<br />after running my legs to a full stop, Concept C more than fills the bill keeping my fitness, I now have a 'D' and looking forward to the next 10 years.<br /> Denis Melody Leeds UK <br /> </td></tr></table><br /><br />Congratulations, Denis. I hope we have a chance to meet again at Boston next February.<br /><br />BobS.

[old] denis melody · Post by **[old] denis melody** » October 27th, 2005, 5:26 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(rspenger @ Oct 27 2005, 05:57 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(denis melody @ Oct 27 2005, 09:01 AM)</b></div></td></tr><tr><td class='quote'>To-Day passed 15'000'000 metres, Started sept 1995,<br />after running my legs to a full stop, Concept C more than fills the bill keeping my fitness, I now have a 'D' and looking forward to the next 10 years.<br /> Denis Melody Leeds UK <br /> </td></tr></table><br /><br />Congratulations, Denis. I hope we have a chance to meet again at Boston next February.<br /><br />BobS. <br /> </td></tr></table><br />

[old] denis melody · Post by **[old] denis melody** » October 27th, 2005, 5:28 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(denis melody @ Oct 27 2005, 09:26 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(rspenger @ Oct 27 2005, 05:57 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(denis melody @ Oct 27 2005, 09:01 AM)</b></div></td></tr><tr><td class='quote'>To-Day passed 15'000'000 metres, Started sept 1995,<br />after running my legs to a full stop, Concept C more than fills the bill keeping my fitness, I now have a 'D' and looking forward to the next 10 years.<br /> Denis Melody Leeds UK <br /> </td></tr></table><br /><br />Congratulations, Denis. I hope we have a chance to meet again at Boston next February.<br /><br />BobS. <br /> </td></tr></table> <br /> </td></tr></table><br />

[old] denis melody · Post by **[old] denis melody** » October 27th, 2005, 5:34 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(rspenger @ Oct 27 2005, 05:57 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(denis melody @ Oct 27 2005, 09:01 AM)</b></div></td></tr><tr><td class='quote'>To-Day passed 15'000'000 metres, Started sept 1995,<br />after running my legs to a full stop, Concept C more than fills the bill keeping my fitness, I now have a 'D' and looking forward to the next 10 years.<br /> Denis Melody Leeds UK <br /> </td></tr></table><br /><br />Congratulations, Denis. I hope we have a chance to meet again at Boston next February.<br /><br />BobS. <br /> </td></tr></table><br /><br />

[old] denis melody · Post by **[old] denis melody** » October 27th, 2005, 5:36 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(rspenger @ Oct 27 2005, 05:57 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(denis melody @ Oct 27 2005, 09:01 AM)</b></div></td></tr><tr><td class='quote'>To-Day passed 15'000'000 metres, Started sept 1995,<br />after running my legs to a full stop, Concept C more than fills the bill keeping my fitness, I now have a 'D' and looking forward to the next 10 years.<br /> Denis Melody Leeds UK <br /> </td></tr></table><br /><br />Congratulations, Denis. I hope we have a chance to meet again at Boston next February.<br /><br />BobS. <br /> </td></tr></table><br />

[old] TheHagueDragon · Post by **[old] TheHagueDragon** » October 28th, 2005, 7:47 am

Today 10 k in 38:11<br /><br />The longer the distances for me how lower in the rankings. Next thing to try is a 60 minutes row.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 28th, 2005, 9:16 am

Today: Same workout as yesterday to make amends...<br /><br />2K Warmup @ 2:06.3 22SPM HR145<br /><br />30:00 Steady @ 1:56.4 26SPM MHR168 (Yesterday: 1:58.0 @ 27SPM)<br /><br />2K Warmdown (no straps) @ 2:03.7 24SPM HR158<br />

[old] Carl Henrik · Post by **[old] Carl Henrik** » October 28th, 2005, 9:16 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(TheHagueDragon @ Oct 28 2005, 11:47 AM)</b></div></td></tr><tr><td class='quote'>Today 10 k in 38:11<br /><br />The longer the distances for me how lower in the rankings. Next thing to try is a 60 minutes row. <br /> </td></tr></table><br /><br />You have very similar times to mine on the short distances. My LP is 1:14 (same as you), my 500m i 1:24.9 (almost the same) and my 2k 6:38.2 (2 sec slower than you), but after that I seem to be faster. Perhpas you should aim for the 16151 mark that is my best at 60min. I think you will have to work up to it though. I, however, should work on being 2 secs harder on myself on the 2k, I don't think it's impossible. But, need to do some 4x1k:s before.

[old] chickenlegs · Post by **[old] chickenlegs** » October 29th, 2005, 11:54 pm

6000 m: 1:43.8 average @ 25 spm in 20'45".<br /><br />was aiming for 1:44.0, turned out had a bit more gas than expected, though can't say that it wasn't hard.<br /><br />then again, if it was easy, it would not be worth it.<br /><br />...and now i have to take aim at 1:43.0...

[old] Xeno · Post by **[old] Xeno** » October 30th, 2005, 12:12 am

15' of stroke development through technical drills.<br />AND THEN: <br />5 X 1' on 2' off @ no faster than 2K race pace. <br />Cool down for five minutes with technical drills.<br />AND THEN:<br />5 X 30" on 30" off @ stroke rate 34 and up.<br />Cool down, reverse curl, curl, triceps, paddle strokes, ABS<br />and voila.<br />Total of 50'<br />That is it good night.<br /><br />XENO

[old] neilb · Post by **[old] neilb** » October 30th, 2005, 7:19 am

Today I tried something new; a 60 min negative split. This was on the back of one of Mike Cavistons posts about pacing.<br /><br />Nomal 60 min training session is around 1:52 pace (24spm) This is point where latest lactate testing shows is the pace where I move from UT2 to UT1 so a good training pace for 60 min session.<br /><br />I decided to start at 1:56 and reduce by 1 second each 6 mins (with 2 x6 min at 1:52 pace in the middle).<br /><br />Interesting experiment. The last 18 mins where pace was 1:50/1:49/1:48 not as demanding as I thought it might be but there again my PB for 60 min was set at 1:49 so in reality these splits should not have been hard anyway.<br /><br />Stepping the pace up every 6 min and holding it steady was good way to concentrate and to maintain good technique. Average spm went something like 20,22, 23,24,25, 26,26,27,27,27.<br /><br />Not sure I will incorporate too much into main 60 min training but interesting session as a variation.<br /><br />Neil

[old] hennmart · Post by **[old] hennmart** » October 30th, 2005, 7:24 am

Today 4 times 2K.<br /><br />1 wu and 1 cd<br />first 2 km. 6:46,5 <br />second 2 km 6:56,1 <br /><br />It was a good training.<br /><br />Hennie

[old] hennmart · Post by **[old] hennmart** » October 30th, 2005, 7:35 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(neilb @ Oct 30 2005, 01:19 PM)</b></div></td></tr><tr><td class='quote'>Today I tried something new; a 60 min negative split. This was on the back of one of Mike Cavistons posts about pacing.<br /><br />Nomal 60 min training session is around 1:52 pace (24spm) This is point where latest lactate testing shows is the pace where I move from UT2 to UT1 so a good training pace for 60 min session.<br /><br />I decided to start at 1:56 and reduce by 1 second each 6 mins (with 2 x6 min at 1:52 pace in the middle).<br /><br />Interesting experiment. The last 18 mins where pace was 1:50/1:49/1:48 not as demanding as I thought it might be but there again my PB for 60 min was set at 1:49 so in reality these splits should not have been hard anyway.<br /><br />Stepping the pace up every 6 min and holding it steady was good way to concentrate and to maintain good technique. Average spm went something like 20,22, 23,24,25, 26,26,27,27,27.<br /><br />Not sure I will incorporate too much into main 60 min training but interesting session as a variation.<br /><br />Neil <br /> </td></tr></table><br />Hi Neil,<br /><br />Looks like an interesting training; I think I will try it this week also.<br /><br />Hennie

[old] chickenlegs · Post by **[old] chickenlegs** » October 31st, 2005, 2:28 am

10 km at 1:48.6, 22 spm, 142 resistance, no straps.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 31st, 2005, 10:21 am

Today: 30:00 Steady row, still trying to improve on last two workouts...<br /><br />2K Warmup @ 2:05.8 21SPM HR143<br /><br />30:00 @ 1:54.4 26SPM MHR173. 7866m - New PB by 48m...<br /><br />2K Warmdown (no straps) @ 2:09.7 23SPM HR158<br /><br />Nice to get a PB, although I am a bit surprised that improving the average 500m pace by 0.7 only equates to 48m...<br /><br />Bonus was that this distance takes my total metres for October to 250,645m. First time I have broken 250K in a month...