What Training Have You Done Today???

[old] johnnybike · Post by **[old] johnnybike** » November 3rd, 2005, 3:52 pm

Already said nice things to Peter on the UK forum re his 2K PB so I won't waste my time again Me, 10k run at lunch-time in very windy conditions 42:59. Tonight quite a steady 7500m row with the last 10 mins at 2:00 pace exactly My shoulder is easier but I did not want to force it and I felt quite tired after a 03:30 start and 3 hour drive to work, then a days work as well as the run.

[old] Carl Henrik · Post by **[old] Carl Henrik** » November 3rd, 2005, 6:51 pm

Training with beginners group today. Everyone doing crazy improvements except me. Still the fastest though with 350.5w average over 4x1k, 4:30 rest. Looking for a 351.x next week. It has begun to be painful though. What was that about a 2k average being slightly faster than 4x1k average? Pleased to be in the 28-29 spm zone though. It means I am doing 10mps plus and counting strokes actually makes the distance pass.

[old] bmoore · Post by **[old] bmoore** » November 3rd, 2005, 10:49 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Nov 3 2005, 10:09 AM)</div></td></tr><tr><td class='quote'>Today: Last 2K time trial before BIRC. Previous PB pace: 1:46.2 Target: 7:04.0 @ 1:46.0 (Planned BIRC race pace + 1). 2500m Warmup @ 2:09.9 25SPM HR139 2000m 7:02.0 @ 1:45.5 29SPM MHR174 - New PB by 2.7 seconds. 5000m Warmdown (no straps) @ 2:14.8 24SPM HR143 Thanks to Nigel Farmer for suggesting this test as a confidence booster. It felt like a very comfortable PB, (heart rate only went over 170 in last 100m), and it shows that I am on target to break 7 minutes at the BIRC. </td></tr></table> Nice job Peter. Getting closer to sub-7. The competition will pull off the extra time, plus if it was very comfortable then you should have some extra gas. Did you really just call a 2k PB attempt very comfortable? Yikes. That has to be a confidence booster. I think Mike Caviston talked about testing a few weeks before CRASH-Bs at about 5 seconds slower than his goal to "test" himself. Intersting concept.

[old] chickenlegs · Post by **[old] chickenlegs** » November 4th, 2005, 3:03 am

long distances of october paid off this evening. 10 km at 1:48.0, 22 spm, no straps felt very relaxed. still haven't attempted the half marathon. hard to start pulling when the screen readds 21 km to go..

[old] johnnybike · Post by **[old] johnnybike** » November 4th, 2005, 3:54 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(chickenlegs @ Nov 4 2005, 02:03 AM)</div></td></tr><tr><td class='quote'>still haven't attempted the half marathon. hard to start pulling when the screen readds 21 km to go.. </td></tr></table> My strategy is to get down to 15K and then row it as 3 * 5K. Once I get to 10K left then I know I have cracked it. Last Mondays HM the last 10K was painful as I was tired anyway and man did that hurt, it took me about 42 minutes as opposed to the 39:30 I wanted it to Character building though An ex boss of mine used to say 'Nobody said it would be easy'. How true.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 4th, 2005, 5:11 am

Hey Bill, Long time no speak. Where have you been? Things are going quite well this week, as opposed to last week when I was recovering from a viral infection that knocked me flat for two days. Monday was a 30 minute PB, Tuesday was a steady hour row which I comfortably rowed (without a warmup) just off PB pace. Wednesday I did 10K at 18SPM, very intense but very satisfying. Yesterday felt strong, so did the 2K at planned race pace + 1, just as a confidence builder. I am tempted to go for a fast 5K today while I am so up for it. It would be nice to break 18:30 before I do the BIRC in 16 days time. Next week and the week after will just be shorter distances and interval work to sharpen up for the race. Really looking forward to the BIRC now, although I was not so confident a couple of weeks ago. Funny how things can change isn't it? JohnnyBike, Take it easy with the shoulder and let it mend. You need your arms to be working properly to row, however much character you have built up...

[old] hennmart · Post by **[old] hennmart** » November 4th, 2005, 8:06 am

Today only 3 times 2k. (but a better result ): 1. 6:48.0 2. 6:51.3 3. 6:55.2 Happy with this training. 4k. cd. Hennie

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 4th, 2005, 10:03 am

Hennie, You should be happy with three consecutive sub7 2Ks in one session. I would be over the moon with just one... Today, after my two PBs earlier in the week, I had an easy day. Just did a straight 10Kr24, (no warmup), at 1:59.6 pace. It is getting easier to stick to the target stroke rate for the whole piece, in this case 24SPM. Went faster than Wednesdays r18 piece, but it felt easier today because my metres/stroke was only 10.44m/s whereas Wednesdays was 13.02m/s. Might do a fast 5K on Monday, because I cannot row on Tuesday and can rest enough to do some fast intervals on Wednesday. I'm enjoying my rowing at the moment, just like Hennie, but not as fast...

[old] Ray79 · Post by **[old] Ray79** » November 5th, 2005, 9:01 am

This morning 6 x 2km in a 2- Steady State @ r24-26 Was really shitty to start with cause havent been in a pair in a while, plus was raining and blowing a gale. Actually considered not going out at all. Then 2 km in, it brightened up, wind died and it was a really nice row. Forgot to start the speed-coach so no ideas on times, but enjoyed it all the same. Off to tend to my sore hands now

[old] Polaco · Post by **[old] Polaco** » November 5th, 2005, 10:24 am

Today according with the Wolverine Plan that I'm following I've made a L2 session, 2K Warm Up 7:40.8 4x2K (6:55.8 - 6:57.6 - 6:57.1 - 6:53.4 ) 1K cooldown I'm happy and tired

[old] TheHagueDragon · Post by **[old] TheHagueDragon** » November 5th, 2005, 10:40 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Nov 4 2005, 02:06 PM)</div></td></tr><tr><td class='quote'>Today only 3 times 2k. (but a better result ): 1. 6:48.0 2. 6:51.3 3. 6:55.2 Happy with this training. 4k. cd. Hennie </td></tr></table> Wow! RESPECT......

[old] hennmart · Post by **[old] hennmart** » November 5th, 2005, 11:14 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Polaco @ Nov 5 2005, 04:24 PM)</div></td></tr><tr><td class='quote'>Today according with the Wolverine Plan that I'm following I've made a L2 session, 2K Warm Up 7:40.8 4x2K (6:55.8 - 6:57.6 - 6:57.1 - 6:53.4 ) 1K cooldown I'm happy and tired </td></tr></table> That's a good result Jaime! 4 Times sub 7! When do you join us again in the 3 times 2K on RowPro? Hi Maarten, Thx, wish you could joins us also on the RowPro trainings ( save up your money and buy an erg and RP!!! hahahaha ). Hennie

[old] Polaco · Post by **[old] Polaco** » November 5th, 2005, 1:30 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Nov 5 2005, 10:14 AM)</div></td></tr><tr><td class='quote'>That's a good result Jaime! 4 Times sub 7! When do you join us again in the 3 times 2K on RowPro? </td></tr></table> Thanks Hennie the 3 times 2k at Rowpro is now on Sundays, and Sundays are reserved for on water rowing . Next time that it's scheduled on Saturday I will join. I have to sharpen myself because maybe I will have an indoor race early in December Kind Regards

[old] jfisher · Post by **[old] jfisher** » November 5th, 2005, 6:52 pm

Trying to get ready for my black belt test Dec 3, this is what I did: 19,278 meters rowing. This included a 1k race on rowpro and then a hard 5k row on Rowpro. 10.3 mile run right after the row. kept about a 7:27/mile pace Right after the run 1000 kicks After the kicks, all my martial arts material. About four hours total. I'm whipped. jeff

[old] hennmart · Post by **[old] hennmart** » November 6th, 2005, 6:48 am

Today 6 times 2K. 2,000M 07:26.3 w/u 2,000M 07:34.4 w/u 2,000M 06:49.2 2,000M 06:52.9 2,000M 06:55.1 2,000M 09:00.8 c/d Hennie