What Training Have You Done Today???

[old] Paul Smith · Post by **[old] Paul Smith** » January 2nd, 2005, 2:42 pm

Well done on a great 5K Jon!

[old] Jon Goodall · Post by **[old] Jon Goodall** » January 2nd, 2005, 2:51 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jan 2 2005, 01:15 PM)</td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>My UT2 HR band is around 135-145 while my UT1 stuff is around 155HR. Here's an example of a typical 60 min erg for me at UT2 or UT1. UT2 - 60 min - 22spm - 1:59 - 145HR ave UT1 - 60 min - 22spm - 1:56 - 155HR ave. Having done that 5k today my legs are very sore, am coughing a lot and my eyes are very very red. I have found in the last couple years that my body responds better to steady state stuff rather than doing stuff like this as i'm less likely to get ill doing low HR stuff.  </td></tr></table> Jon-- It sounds as though you are not using UT2 and UT1 rowing to prepare you for AT, TR, and An rowing. Either by way of fitness or technique, your are fudging your UT2 and UT1 paces (at least, as they are cited in the C2 manual) and therefore not getting used to rowing with a srong stroke during this slow spm work. I suspect you row your 2Ks at 11-12 SPI but you are rowing your UT1 and UT2 stuff at 9-10 SPI. Ideally, they should at least be even, with perhaps the slow spm rowing at a slightly higher SPI. What drag do you row at? ranger </td></tr></table> Ranger, The drag I use is around 130. The paces in the C2 guide for UT2 and UT1 stuff is way off......... Even Terry O Neil once said that you either follow your HR or do those pace rows. I think they might have just been figures plucked out of the air. I just said to myself that I needed to improve my base fitness before I worried about 2k's. This seems to have worked as I took over 5 sec off my 2k back in October when I wasn't feeling too well that day, and it wasn't an all out effort. I've no idea of my SPI. I heard Pirate once say how to work it out but can't remember exactly. I did once do a 30 min at 22spm strapless at 1:48.6 ave if that's any help. At best I can pull a 1:07 max split at 55spm, and have done a 2k at 20spm in 6:47.9. It was Rob Waddell who first got me onto the HR stuff. What I found is that about 2 years ago I started doing 40 min rows at 145HR ave. My pace used to be around 2:02 for that piece at 22spm. Then about a year ago I could hold the same HR but at around 1:58 pace, hence my fitness was improving. My main concern for now is to just keep doing the distance to improve my fitness, and just take each 2k as it comes. I didn't want to fall into the trap of thinking I was better than I really am, hence why I'm letting my HR tell my story of fitness levels (or lack of). Jon

[old] Jon Goodall · Post by **[old] Jon Goodall** » January 2nd, 2005, 3:05 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Paul Smith @ Jan 2 2005, 01:42 PM)</td></tr><tr><td class='quote'>Well done on a great 5K Jon! </td></tr></table> Cheers Paul, although if you see my splits you'll see what really happened 5000-4500m 1:42.0 4500-4000m 1:42.7 4000-3500m 1:42.5 3500-3000m 1:42.2 3000-2500m 1:42.2 2500-2000m 1:42.3 2000-1500m 2:02.9 (20 sec Pit stop) 1500-1000m 1:42.7 1000-500m 1:43.3 500-0m 1:36.8 After about 3200m I wasn't on the ragged edge but realised it was going to hurt a fair bit from there on so put the handle down, had a drink, pulled a few strokes at around 2:30 pace for a 100m or so, then with about 1650m to go noticed that my ave had only slipped to 1:45.1 so thought that if I got back on with it I could at least dip under 17:28 which I hadn't done for 4 years, then with 200m to go was on for 17:26 so did a half hearted sprint at 1:35's before deciding to go 1:25's in the last 100m realising there was a slim chance of sub 17:20 Jon

[old] SteveV · Post by **[old] SteveV** » January 2nd, 2005, 3:42 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Jan 2 2005, 01:37 PM)</td></tr><tr><td class='quote'> </div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (toddler @ Jan 2 2005, 06:23 PM)</td></tr><tr><td class='quote'> 2x 2k with 5min rest  </td></tr></table> Toddy Come on then.............time & all the Info please, I need something to aim for Sir Pirate  </td></tr></table> look a bit closer Pirate, he already told you his times 2x 2k with 5min rest 6.25.8 @34spm / 6.44.8 @31spm might take you a while to reach that tgt

[old] GeorgeD · Post by **[old] GeorgeD** » January 2nd, 2005, 6:37 pm

Monday 3rd 9:30am 15,000m @ 1:58.3 / 20spm / 120df / 76%WHR - George

[old] Jim Barry · Post by **[old] Jim Barry** » January 2nd, 2005, 6:51 pm

Today, yet another training 5k. Now paced at 1:54.5. That bring the pace down 4 seconds since Nov 23rd and the HR is a little better under control (no more 95%+) --Jim

[old] Xavier · Post by **[old] Xavier** » January 2nd, 2005, 7:01 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (toddler @ Jan 2 2005, 06:23 PM)</td></tr><tr><td class='quote'> Xav, Was that a P.B with the jelly babies??  </td></tr></table> Grahame, I'm working back up to my PB of 600g in one day. Currently just under 78kg on wake-up. Xav

[old] DougB · Post by **[old] DougB** » January 2nd, 2005, 7:30 pm

Yesterday was a recovery day (more like a recuperation day), so today I decided to burn some extra energy with a long ladder workout. Treadmill warmup: 7:00 mile, 6:00 mile, 5:27 mile 5000m @ 2K+9 (1:48 goal, 1:47.8 actual) 26 spm 4000m @ 2K+8 (1:47 goal, 1:46.9 actual) 27 spm 3000m @ 2K+7 (1:46 goal, 1:45.9 actual) 28 spm 2000m @ 2K+6 (1:45 goal, 1:44.7 actual) 29 spm (6:58.7) 1000m @ 2K+5 (1:44 goal, 1:43.7 actual) 28 spm About 7:00 recovery between intervals, including 5:00 on the treadmill. Total: 4800m running, 15000m rowing The 3K was the hardest, and after that the intervals were short enough that they weren't that bad. I kept telling myself that the next interval would be shorter and at a higher stroke rate, with a neglible increase in pace, and thus easier. Generally that turned out to be true. I think the best benefit of this workout is getting used to rowing hard while tired. My technique degraded a little during the workout, but not too much. Tomorrow will be a nice slow paddle

[old] Jon Goodall · Post by **[old] Jon Goodall** » January 2nd, 2005, 7:36 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (DougB @ Jan 2 2005, 06:30 PM)</td></tr><tr><td class='quote'> 5000m @ 2K+9 (1:48 goal, 1:47.8 actual) 26 spm 4000m @ 2K+8 (1:47 goal, 1:46.9 actual) 27 spm 3000m @ 2K+7 (1:46 goal, 1:45.9 actual) 28 spm 2000m @ 2K+6 (1:45 goal, 1:44.7 actual) 29 spm (6:58.7) 1000m @ 2K+5 (1:44 goal, 1:43.7 actual) 28 spm  </td></tr></table> That is scary training!!!!!!!!!! I'm not brave enough to try that in a million years!!!

[old] DougB · Post by **[old] DougB** » January 2nd, 2005, 7:59 pm

But I'm exhausted now, and don't know if I could repeat it. It was just one of those days where I seemed to have lots of energy. If it really seems that hard to others, then maybe my 2K PB is too slow (which I hope it is).

[old] NavigationHazard · Post by **[old] NavigationHazard** » January 2nd, 2005, 11:46 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>then maybe my 2K PB is too slow </td></tr></table> Just as I've never seen a cat that suffers from insomnia, I've never met a rower whose 2k test time was too fast. I for one would like to have that problem... Nice workout, Doug.

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 3rd, 2005, 5:06 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (DougB @ Jan 2 2005, 11:30 PM)</td></tr><tr><td class='quote'> Treadmill warmup: 7:00 mile, 6:00 mile, 5:27 mile 5000m @ 2K+9 (1:48 goal, 1:47.8 actual) 26 spm 4000m @ 2K+8 (1:47 goal, 1:46.9 actual) 27 spm 3000m @ 2K+7 (1:46 goal, 1:45.9 actual) 28 spm 2000m @ 2K+6 (1:45 goal, 1:44.7 actual) 29 spm (6:58.7) 1000m @ 2K+5 (1:44 goal, 1:43.7 actual) 28 spm  </td></tr></table> DougB, That is a great workout, seems a tough session, full credit to you for finishing it, the last 1000m must of hurt!! Sir Pirate

[old] ranger · Post by **[old] ranger** » January 3rd, 2005, 7:41 am

20K UT1 (C2 manual) ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 3rd, 2005, 9:12 am

DougB, that is one mother of a session!! awesome. I have found a sort of circuit training that is easier on my knees, I used to do an hour straight off on the stepper at 250 watts, but when I got off I found my knees hurt a bit. So now I do a 5k on the erg, then 20 mins on the stepper then 20 mins on the static bike. that takes about an hour and then I just repeat it for as long as I can. Today, 5k at 20spm 19.32 20 mins stepper at 250 watts, 20 mins bike, 5k at 22 spm 19.36 20mins stepper at 250 watts, 20 min bike. home for breakfast. this afternoon will be 20k.

[old] Nick Rockliff · Post by **[old] Nick Rockliff** » January 3rd, 2005, 10:04 am

First session for me since last year 1k warm up 3 x 10 min with 3 min recovery 1.45.3 - 30 spm - 2848 mtrs 1.45.2 - 31 spm - 2850 mtrs 1.45.1 - 30 spm - 2852 mtrs 1k warm down