What Training Have You Done Today???

[old] hennmart · Post by **[old] hennmart** » November 3rd, 2005, 10:17 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Ray79 @ Nov 3 2005, 03:51 PM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Nov 3 2005, 08:24 AM)</div></td></tr><tr><td class='quote'>Today: 7 times 2K 7:38.1 // 7:14.7 // 7:11.7 // 6:56.0 // 7:22.0 // 7:11.2 // 7:16.4 Hennie </td></tr></table> 7 times 2km................Hennie are you mad?????? I wouldnt do 7 2km peices in a year never mind 1 session. I hate that distance SO much. Worked out at a 1:51 average split for 14km Good work though, like the way you peaked right in the middle section. What were the rest times between each one?? </td></tr></table> Hi Ray, Rest times about 3 to 4 min. I still don't like this distances or the 500 or the 1000 m. but have to train the 2k. for the BIRC on the end of this month. It's hard work but it pays of in the end Hennie

[old] hennmart · Post by **[old] hennmart** » November 3rd, 2005, 10:21 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Nov 3 2005, 04:09 PM)</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> Hi Peter, Concratulations a new PB And now sub 7 (at the BIRC or sooner?). Hennie

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 3rd, 2005, 10:33 am

Thanks Hennie. I always seem to post my PBs next to something outrageous, such as your 7 X 2K session, and nobody seems to notice them. Seriously though, it does make me very happy to think that I have improved my PB by 2.7 seconds, quite comfortably and without pushing too hard. Could have gone quicker I think, but the aim today was just to maintain a 1:46 pace, which would also have been a PB but not quite as satisfying. Just need to do some sharpening work now, and try not to mess up before BIRC. I am always worried about catching a cold, or injuring myself, or overtraining when I get this close to a big race. I know I just need to relax; train, eat and sleep sensibly and turn up at Birmingham ready to go. See you there...

[old] Ray79 · Post by **[old] Ray79** » November 3rd, 2005, 3:31 pm

This evening 2 km Warm Up (working up the slide from hands only to full slide) 30 Mins @ r20 New PB of 7961m AAAARRRRRGGGGHHHHH 8km eludes me yet again. Paced it better than last week but again slowed in the middle 10mins. Got it back in the final 10 and even managed to pull 1:49's for the last 2 mins which was mucho pleased with. Hopefully next week will see me over the 8km mark for this one. Then 3x15 reps at 70% 1RM on; -Bench Press -Seated Row -Seated Leg Press -Shoulder Press -1 Arm Dumbell Rows 1 km Cool down Strapless r18 2:09/500m (was very tired and hungry so couldnt be bothered with the usual 2km)

[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......