What Training Have You Done Today???

[old] hennmart · Post by **[old] hennmart** » January 4th, 2006, 11:10 am

1) 30 min.....8131......1:50.7........spm 20......12.09 spi 3 min.........meters.............pace...........dps............spm ---------------------------------------------------------------------- 1.................809..................1:51.2..........13.5.............20 2.................817..................1:50.2..........13.6.............20 3.................820..................1:49.8..........13.7.............20 4.................819..................1:49.9..........13.7.............20 5.................815..................1:50.2..........13.6.............20 6.................811..................1:51.0..........13.5.............20 7.................812..................1:50.8..........13.5.............20 8.................811..................1:51.0..........13.5.............20 9.................802..................1:52.2..........13.4.............20 10...............811..................1:51.0..........14.2.............19 2) 6011k......22:04.0.....1:50.1........24 spm.......10.93 spi Total this day: 14142 meter.

[old] hjs · Post by **[old] hjs** » January 4th, 2006, 11:19 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Jan 4 2006, 04:10 PM)</div></td></tr><tr><td class='quote'>1) 30 min.....8131......1:50.7........spm 20......12.09 spi 3 min.........meters.............pace...........dps............spm ---------------------------------------------------------------------- 1.................809..................1:51.2..........13.5.............20 2.................817..................1:50.2..........13.6.............20 3.................820..................1:49.8..........13.7.............20 4.................819..................1:49.9..........13.7.............20 5.................815..................1:50.2..........13.6.............20 6.................811..................1:51.0..........13.5.............20 7.................812..................1:50.8..........13.5.............20 8.................811..................1:51.0..........13.5.............20 9.................802..................1:52.2..........13.4.............20 10...............811..................1:51.0..........14.2.............19 2) 6011k......22:04.0.....1:50.1........24 spm.......10.93 spi Total this day: 14142 meter. </td></tr></table> nice one hennie, are you also trying to lower the drag en speed your stroke up?

[old] H_2O · Post by **[old] H_2O** » January 4th, 2006, 5:16 pm

Xeno's 3 times 7 minutes: 1. 345 Watts, 1:40.5, spm 25 2. 328 Watts, 1:42.1, spm 23 3. 335 Watts, 1:41.5, spm 24 20 mins warmup, 20 mins cooldown, complete recovery.

[old] Polaco · Post by **[old] Polaco** » January 4th, 2006, 5:35 pm

After Xmas Holidays sticking again to the Wolverine Plan, today level 4 182-180-184-184-180-180 60 min. 15277m + 2052m as cooldown Cheers

[old] Rowingrunner · Post by **[old] Rowingrunner** » January 4th, 2006, 9:59 pm

5K at 5 AM

[old] Cant Climb · Post by **[old] Cant Climb** » January 5th, 2006, 10:29 am

This is my first post of this sort.. I rowed 5 days in a row starting on the January 1. Day 1 - 30 minutes 1:58.2 22 SPM Day 2 - 30 minutes 1:56.2 22 SPM Day 3 - (5am session) always slower in the morning......did 2 X 20 at 2:00 Day 4 - (5am) 3 X 10 minute with 2 minte rest, did 3 set of pushups during rest. Day 5 - (5am) 1K warmup then the 1:40 , 20s rest interval workout on PM3 AVG 1:51 then 2k warm down......also threw 3 sets of pushups Rode the mountainbike on xc ride on Day 1,2,4,5 for about 9 hours total. Tommorrow is rest day.

[old] hennmart · Post by **[old] hennmart** » January 5th, 2006, 10:57 am

Training: 1) HM.....1:20:04.5......1:53.9........spm 20......11.84 spi meters.............pace...........dps............spm ------------------------------------------------------- 4220................1:53.5..........13.2.............20 4220................1:53.6..........13.2.............20 4220................1:54.2..........13.1.............20 4220................1:54.5..........13.1.............20 4217................1:53.6..........13.2.............20 Hennie

[old] Cant Climb · Post by **[old] Cant Climb** » January 5th, 2006, 11:37 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Jan 5 2006, 09:57 AM)</div></td></tr><tr><td class='quote'>Training: 1) HM.....1:20:04.5......1:53.9........spm 20......11.84 spi meters.............pace...........dps............spm ------------------------------------------------------- 4220................1:53.5..........13.2.............20 4220................1:53.6..........13.2.............20 4220................1:54.2..........13.1.............20 4220................1:54.5..........13.1.............20 4217................1:53.6..........13.2.............20 Hennie </td></tr></table> I have been lurking in the forums for awhile now but i still dont know what dps and spi are.....can someone tell me......? thx.

[old] hjs · Post by **[old] hjs** » January 5th, 2006, 12:25 pm

yesterday. fitness. legs, chest and triceps. Afterwards 20 min row rate 24 pace 1.49.4 Today 2 k warm up 11 x 300 m rest 1 min. rate 32 drag 1.15 pace av 134.8 al of them between 35 and 34.4, al at 32 rate. out 2 k

[old] hennmart · Post by **[old] hennmart** » January 5th, 2006, 1:33 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Cant Climb @ Jan 5 2006, 05:37 PM)</div></td></tr><tr><td class='quote'>I have been lurking in the forums for awhile now but i still dont know what dps and spi are.....can someone tell me......? thx. </td></tr></table> SPI = stroke power index DPS = distance per stroke See also: <a href='http://www.machars.net/spi.php' target='_blank'>http://www.machars.net/spi.php</a> Hennie

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » January 6th, 2006, 12:02 pm

Today: 30r20. 2K W/U - 8:27.6, 2:06.9, 28SPM, HR150 30r20 - 7519m, 1:57.7, 20SPM, MHR173 - New PB by 13m 2.5K W/D N/S - 12:24.2, 2:28.2 24SPM, HR141 5:00 splits for 30r20 as follows: 1. 1253m, 1:59.7, 20SPM, HR161 2. 1254m, 1:59.6, 20SPM, HR167 3. 1252m, 1:59.8, 20SPM, HR169 4. 1252m, 1:59.8, 20SPM, HR170 5. 1252m, 1:59.8, 20SPM, HR171 6. 1253m, 1:59.7, 20SPM, HR173 Perhaps things are getting back on track at last...

[old] csabour · Post by **[old] csabour** » January 6th, 2006, 6:32 pm

ive been very ill so this is my first erg piece since thursday last week. 2k warmup 12k cat5 (hr160) 55minutes 4x50 jumpsquats 15 minute bike warm down

[old] hjs · Post by **[old] hjs** » January 7th, 2006, 12:04 pm

3 x 5 k, free rate, drag 115 first 1.57.9 rate 21 5 min rest second 5 k test 17.20.2 144.0 rate 28/29 all 500m splitst 144.x 9 th 43.5 10 th 40.0 rate 32 5 min rest. third 156.7 rate 24

[old] csabour · Post by **[old] csabour** » January 8th, 2006, 12:49 pm

2k warm up 75' "hour of power" 3 pyramids no breaks 1' each rate: 15,16,17,18,19,20,21,22,23,24,25,26,27,26,25,24,23,22,21,20,19,18,17,16,15 x 3 avg split 2:11 17311meters total meters yesterday: 19311m

[old] csabour · Post by **[old] csabour** » January 9th, 2006, 9:41 am

10 minute bike ride warm up 2x6000m 1st - strapless, 2:11 18spm 2nd - strapted, 2:10 18spm