What Training Have You Done Today???

[old] Daniel · Post by **[old] Daniel** » June 1st, 2004, 7:59 am

Took a break from long-distance work this morning to try the 10k for the first time this season. I was aiming for an average split sub 1:50, but ended op doing 1:48,1 average. 36:02,7 (actually a PB by almost 10 seconds). A hard workout, I would almost prefer the semi-fast 60 minutes or HM which I normally do. I seem to have a problem doing slow long-distance workouts, or perhaps my definition of "slow" is a bit off. If you were to do a slow long-distance workout, how would it relate to your long-distance PBs?? Daniel

[old] Carl Henrik · Post by **[old] Carl Henrik** » June 1st, 2004, 8:49 am

Tom, Currently I do two hard workouts a week. One 10k and one 5k. 3 weeks of this training phase is completed. 5 or 6 more to go, and I will know the if I managed to not go too hard. After that I'will insert some intervals and I'm not sure how I will train. My ambition is to compete in august on the water so I'll move some k:s there to.

[old] Carl Henrik · Post by **[old] Carl Henrik** » June 3rd, 2004, 6:22 pm

I'm definitely not a ...secret ninja... Sorry, I just like using that one. Anyway here's my session done today: 10k @ 37:25 was the goal and the result. It felt a bit harder than I had hoped for and I had to use a short sprint the last 150 meters. No max sprint but still a progressive increase down to 1:41s. Otherwise it would have been something like 37:28 wich would be boring since I did 37:29 last week. I didn't want to push myself over some subjective line of too much discomfort, that's why I kept it in until the sprint. Hope I will keep improving though. Goal for next week will be 37:20 and hopefully that will feel a bit easier.

[old] Josh · Post by **[old] Josh** » June 6th, 2004, 2:31 pm

I did my first 60 minute row today and got 14636 meters. Very happy but I know I can do better. -Josh

[old] Mark Keating · Post by **[old] Mark Keating** » June 6th, 2004, 6:53 pm

Did my first 10K for 2005 (44:32) and while very slow by most standards posted here I am reasonably happy with the improvement over the only other 10K I ever did (46:20) 7 weeks ago. I have been rowing and cycling 3 to 5 times per week for the past 12 - 14 weeks, with my immediate goal being a higher level of CV fitness, trying to reverse about 15 years of relative inactivity. I am following the C2 20 minute workout program, and hope to continue working out 4 times per week, with the 5th workout being a Sunday morning test to monitor progress. 10K today, .5K next Sunday, 2K, 5K, etc. I am feeling considerably stronger than when I started on the erg, my resting heart rate has dropped from 52 to 48 and I have shed 4 or 5 kg as well. I am going to continue with the CV work for a while and have my sights set on a HM or maybe even a FM by Christmas.

[old] Carl Henrik · Post by **[old] Carl Henrik** » June 7th, 2004, 3:44 am

Great going Mark. Cheers

LindaM · Post by **LindaM** » June 7th, 2004, 8:45 am

Yesterday I climbed Mt. Elmore (the closest mountain to home) 3 minutes faster than my fastest pace last year. But even more thrilling was the triceps body lift I did to hoist myself onto the *** DELETE - SPAM *** counter to reach a high shelf. Taking off 17 pounds has made a huge difference all around! My last erg workout was last Wednesday - a hard 30 minutes - 80 - 100% MHR. It's been too nice outside since then and I've been running, walking and climbing.

[old] Jim Barry · Post by **[old] Jim Barry** » June 7th, 2004, 1:31 pm

Yesterday: 24 mile Mt. Bike Race (New England Regional Race Series). I had only been training on the erg for about 2 months and had one bike vacation to CA in May, so I was basically just doing it for fun (the erg does transfer pretty well to biking). I finished 17th of 29 in my division (35 to 45 sport class). It was 3 hours of mud, hills, roots and rocks. I'm just happy I finished. This took a tremendous amount of energy because when you went uphill, you went anaerobic (and took it easier on the downhills which I hardly remember!). I was eating power gel packs like my life depended on it while downing 2 liters of Gatorade.

[old] Josh · Post by **[old] Josh** » June 7th, 2004, 6:14 pm

Erged for 60 minutes for the second day in a row (second time ever as well). I reached 15000m exactly, which is a big improvement from yesterday's 14636m. I also ran a mile (only because I can't drive yet and I had no ride home). -Josh

[old] Sir Pirate · Post by **[old] Sir Pirate** » June 8th, 2004, 5:58 pm

A very hard 45mins in 80 degrees heat. Was going to back out at 20 mins but managed to struggle on and hit my target pace, so not a bad session in the end. Sir Pirate

[old] Cran · Post by **[old] Cran** » June 8th, 2004, 6:05 pm

Started a 30 min easyish row at 1:55... had to stop at 15 mins due to heat... but kept average 1:54 splits... Then did a really easy 30 mins at 2:02... which was actually quite hard! Maybe something to do with the fast 45 min erg and 2 x 45 min spinning classes I did yesterday. Then did a water session for 2 hours tonight, which was easier. then after that did some training for Evesham (i.e. a few pints down the pub!).

LindaM · Post by **LindaM** » June 9th, 2004, 7:32 am

Yesterday, I did a 10K with the goal to keep my intensity at less than 70% of RHH. Despite the heat, it felt great. An easy row. I could focus on form. I experimented with ways to increase my pace (slightly) while holding heart rate or lowering it - fewer SPM, more force with legs, slower recovery. Nothing hurt. Nothing felt hard. I'd probably get bored if all my workouts looked like that. But it was a welcome relief yesterday.

[old] Carl Trabant · Post by **[old] Carl Trabant** » June 14th, 2004, 11:43 am

I did a 45 min (6 1/2 mile) run. Tomorrow will be 10,000m on the erg at 1:54 pace and 26spm.

[old] GeorgeD · Post by **[old] GeorgeD** » June 15th, 2004, 10:30 pm

I have obviously become contaminated by this sport. My diary said I should take today off and my body agreed, 6 days in a row is about all it can handle if there is some intensisty and during that time I had had a 60min and a 10k PB and rowed more k's than I had in a week before (not many for some) It is mid winter here, I have to get up at 5:30am and walk to my gym to train, and yet all last evening I was debating with myself that maybe I cld just do a gentle 8 - 10k and forget the day off .... Sensibility prevailed and I am feeling a bit rested and planning tomorrows session .... which all goes to prove it helps to be a little mad to be an erger

[old] Peter T · Post by **[old] Peter T** » June 16th, 2004, 4:15 pm

Just completed 2 x 7500m in a combined 1:18:05 ! Not spectacular but, given I'm a late 74 yrs, adequate: will work to improve ove the next few months.