What Training Have You Done Today???

[old] Geert-Jan · Post by **[old] Geert-Jan** » March 3rd, 2006, 8:29 am

Hello, This morning for an easy starter/warming up a 10k at 2:05/500 with Pieter then a break for 15 minutes and after that an easy row of 17,5km at 2:00/500mtr with 5 intervals of 500mtr of rowing at 1:35/500mtr My workout for today

Greetings and Happy Rowing Geert-Jan

[old] hjs · Post by **[old] hjs** » March 3rd, 2006, 8:30 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Chad Williams @ Mar 3 2006, 01:23 PM) </div></td></tr><tr><td class='quote'>Some nice sessions going on from people. Squad test this morning, We were told it was going to be a 2000m test then it was changed to an UR 10 minute row as we all strapped into the ergs. I got the furthest distance out of the whole squad by 21m. This is the first time I have rowed a 10 minute piece, why is the last minute so much longer than the first minute? I pulled 3218m. </td></tr></table> nic one chad. 133.2. indicating a 6.05 2 k to me, sounds promissing for an old man.

[old] Chad Williams · Post by **[old] Chad Williams** » March 3rd, 2006, 8:35 am

Thanks, I was happy with the split. Coach is pleased as I have not been doing any high rate work for a while. That 10 minute row was just done of r18 and r20 work. I slowed in the last few minutes, I went through 2000m in just under 6.10 coach said.

[old] csabour · Post by **[old] csabour** » March 3rd, 2006, 8:48 am

Chad that's amazing! This morning: 5' bike 2x30' erg rate 18 hr 155, split 2:10 Approx 15 000m today

[old] mcoming · Post by **[old] mcoming** » March 3rd, 2006, 10:13 am

Today I did 10,000 meters 1000 warm-up at 2:15 1000 pick up at 2:10 the next 7,000 were done in 250 m intervals rotating from 2:00 for the first 250m, then 2:15 for the next 250m then 2:10 for the next 250m and so on... the final 1,000 at 2:15 for cool down. I have working with different interval training schemes like this as a way to increase my overall performance since I had seemed to be hitting a plateau. Any other thoughts on a good interval training schedule?

[old] hjs · Post by **[old] hjs** » March 3rd, 2006, 10:20 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Chad Williams @ Mar 3 2006, 01:35 PM) </div></td></tr><tr><td class='quote'>Thanks, I was happy with the split. Coach is pleased as I have not been doing any high rate work for a while. That 10 minute row was just done of r18 and r20 work. I slowed in the last few minutes, I went through 2000m in just under 6.10 coach said. </td></tr></table> pffffffffff if done at that rate.............. sub 6. How long do you row, and what other background do you have. In know you don,t want to be specific but a little info ?

Are you gonna do the rugby test this month rate free/flat out?

[old] Chad Williams · Post by **[old] Chad Williams** » March 3rd, 2006, 10:34 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hjs @ Mar 3 2006, 09:20 AM) </div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Chad Williams @ Mar 3 2006, 01:35 PM) </div></td></tr><tr><td class='quote'>Thanks, I was happy with the split. Coach is pleased as I have not been doing any high rate work for a while. That 10 minute row was just done of r18 and r20 work. I slowed in the last few minutes, I went through 2000m in just under 6.10 coach said. </td></tr></table> pffffffffff if done at that rate.............. sub 6. How long do you row, and what other background do you have. In know you don,t want to be specific but a little info ?

Are you gonna do the rugby test this month rate free/flat out? </td></tr></table> I may have given the impression that my 10 minute row was done at low rate. It was rowed at 29 spm average. I was saying that all my training has been low rate, apart from a few 300m bursts a few weeks ago. My training at the moment is all low rate work. I do many 90 minutes at r18-r20 at 1.50/51 pace and once every 2-3 weeks 90 minutes at 1.48 pace r20-r22 (tough) I have rowed under 6 minutes a couple of times for a 2000m. I have started water rowing a few months ago. I will not be doing the Rugby Test as it does not fit in with training.

[old] hjs · Post by **[old] hjs** » March 3rd, 2006, 10:49 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Chad Williams @ Mar 3 2006, 03:34 PM) </div></td></tr><tr><td class='quote'>[ I may have given the impression that my 10 minute row was done at low rate. It was rowed at 29 spm average. I was saying that all my training has been low rate, apart from a few 300m bursts a few weeks ago. My training at the moment is all low rate work. I do many 90 minutes at r18-r20 at 1.50/51 pace and once every 2-3 weeks 90 minutes at 1.48 pace r20-r22 (tough) I have rowed under 6 minutes a couple of times for a 2000m. I have started water rowing a few months ago. I will not be doing the Rugby Test as it does not fit in with training. </td></tr></table> Clear, maybe I missread. Still even at rate 29 it was not a bad piece.

[old] hjs · Post by **[old] hjs** » March 5th, 2006, 1:29 pm

today my first ever Hm and my longest piece for 2006 (no more this year) 21098 meters (1 m to much for the ranking) 1.16.46.9 1.49.1 av. drag 113 2k av/rate 1 150.0 25 2 149.9 24 3 150.0 23 4 150.0 24 5 149.6 25 6 149.7 25 7 149.8 25 8 149.6 25 9 148.4 26 10 148.0 27 last 1098 143.0 31` ended 1.30 /36 went ok. did it in 3 C so i didn,t need to drink. No real problems only a few blisters and my hamstring at the end. Last 2 days a took rest did nothing. Last 4 weeks 12 longer training as prep done (15/17 K av) No sprinttraining and also nothing real slow. Finally have my nonathlon ranking in 9 pieces. The full m is a nononono and again no

[old] Ben Rea · Post by **[old] Ben Rea** » March 6th, 2006, 6:17 pm

Rugby test...again. this thing is a pain in the arse

1000m= 3:54 750m= 2:53.4 500m= 1:54.9 250m= 54.9 750m= 2:52.1 im not too good at this test

....later.....3000m steady state 2:10.1 pace

[old] Ben Rea · Post by **[old] Ben Rea** » March 7th, 2006, 9:25 pm

6000m at a sustainable pace with 100m bursts at each 500 meters. sustainable pace: 2:13/11 give or take 100m bursts: +/- 1:48/1:58 Fin time: 25:37.2 split: 2:08.1 later..... 4001m to make my meters for the day a nice 10,001 m

[old] Chad Williams · Post by **[old] Chad Williams** » March 8th, 2006, 5:11 am

Nice going Ben Rea, it is a tough session that is for sure! I had the opportunity to try the CTC challenge last night, I was not going to do it this month but a few things have changed for the next couple of weeks for me, so I thought I would give it a go. I had planned to row at an average of 1.30 for the whole session. At the start of the 500m I was thinking of picking the pace up for this 500m and the 250m so I would not have to force the pace on the last 750m. The last 750m of this session was tough going, that was the hardest/longest 750m of my life, I had to exchange rate for pace just to get less than 1.30 split. 36spm at 1.30 pace shows me how much I struggled with that last rep. For anyone that has not done this test yet, think very carefully about the pacing. I am happy with the overall time, don’t think I will do this session again in a hurry. 1000m – 2.59.8 – 1.29.9 - 32spm 3 minute rest 750m – 2.13.8 – 1.29.2 - 32spm 2.30 minute rest 500m – 1.27.8 – 1.27.5 - 33spm 2.00 minute rest 250m – 43.2 – 1.26.4 - 34spm 2.00 minute rest 750m – 2.14.7 – 1.29.8 - 36spm Total - 9:36.6 - 1:28.8 - 33spm - 2k-.7

[old] hjs · Post by **[old] hjs** » March 8th, 2006, 5:35 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Chad Williams @ Mar 8 2006, 10:11 AM) </div></td></tr><tr><td class='quote'>Nice going Ben Rea, it is a tough session that is for sure! I had the opportunity to try the CTC challenge last night, I was not going to do it this month but a few things have changed for the next couple of weeks for me, so I thought I would give it a go. I had planned to row at an average of 1.30 for the whole session. At the start of the 500m I was thinking of picking the pace up for this 500m and the 250m so I would not have to force the pace on the last 750m. The last 750m of this session was tough going, that was the hardest/longest 750m of my life, I had to exchange rate for pace just to get less than 1.30 split. 36spm at 1.30 pace shows me how much I struggled with that last rep. For anyone that has not done this test yet, think very carefully about the pacing. I am happy with the overall time, don’t think I will do this session again in a hurry. 1000m – 2.59.8 – 1.29.9 - 32spm 3 minute rest 750m – 2.13.8 – 1.29.2 - 32spm Very nice chad. Fastest thusfar in the ctc. 2.30 minute rest 500m – 1.27.8 – 1.27.5 - 33spm 2.00 minute rest 250m – 43.2 – 1.26.4 - 34spm 2.00 minute rest 750m – 2.14.7 – 1.29.8 - 36spm Total - 9:36.6 - 1:28.8 - 33spm - 2k-.7 </td></tr></table>

[old] Ben Rea · Post by **[old] Ben Rea** » March 8th, 2006, 12:25 pm

Thanks chad, you did a good job as well, but can you help me with something/ you seem to know a thing or 2 about the pacing. How would i go about pacing for a 1:55, should i just try to do a 1:55 for each stage or should i do less on one and do really good on the last 750??

[old] Chad Williams · Post by **[old] Chad Williams** » March 8th, 2006, 2:46 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Ben Rea @ Mar 8 2006, 11:25 AM) </div></td></tr><tr><td class='quote'>Thanks chad, you did a good job as well, but can you help me with something/ you seem to know a thing or 2 about the pacing. How would i go about pacing for a 1:55, should i just try to do a 1:55 for each stage or should i do less on one and do really good on the last 750?? </td></tr></table> Ben Rea If you are aiming for a 1.55 overall average for the Rugby test you must save something for the last 750m. The 250m before the 750m is the key to it as I see things. The 500m and 250m was where I went wrong, thinking if I rowed these at a faster than target pace it would be easier for me on the last 750m. It does not work that way as I found out. If I was you I would try and aim for something like 1000m – 1.55.0 3 minute rest 750m – 1.53.0 2.30 minute rest 500m – 1.54.0 2.00 minute rest 250m – 1.54.0 2.00 minute rest 750m – Don’t go of to fast, what ever is left in last 250m. Best of luck with it.