What Training Have You Done Today???

[old] ranger · Post by **[old] ranger** » January 17th, 2005, 7:10 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>79.6 kilos today </td></tr></table> The home stretch! Good goin', mate. Congrats of breaking 80. Hold firm on the kick to the finish. Where's there's a will, there's a way. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 17th, 2005, 10:57 am

Cheers Rich i can see the finish line, nothing will stop me now...........I hope. this pm; 2 x 5k at 20 and 21 spm 1.59.9 @ 20 spm 1.57.2 @ 21 spm, I was going to do a 3rd but didn't want to knacker myself so thought better of it, Still got plenty of time to lose the last 5k

[old] Byron Drachman · Post by **[old] Byron Drachman** » January 17th, 2005, 11:41 am

I took two days off and did short (30 miles or so) bike rides each day instead. I thought I would be nice and rested and be able to do my scheduled 2 x 8' AT from the Interactive 2K Training Program easily. I fell apart and couldn't do it. I haven't had any trouble with the AT intervals before. The temperature was about 10 degrees F. (about -12 C.) both bike rides. So maybe riding in cold weather drained me a little. Anybody else ever have trouble erging after a couple of bike rides? Byron

[old] ranger · Post by **[old] ranger** » January 18th, 2005, 6:35 am

This morning: an hour of skipping, 7500m UT2 (1:52 @ 22 spm, heart rate flat at 156 bpm), 20K UT1 (in various formats). I will do two hours of stepping in a second session this afternoon. Merry Christmas. Gifts from the Gods. Getting some huge training effects now with this UT1 rowing. Can't really believe it, but it looks as though the Concept2 manual is exactly right in its schedule of rates, paces, and heart rates. With 1:52 as a UT2 pace and 1:47 as a UT1 pace, my anaeorobic threshold seems to have dropped below 1:45 with my new stroke (down from 1:48 with my old stroke). Today, I was rowing long stretches at 1:47-1:48 in the low 160s bpm and 1:44-1:45 with my heart rate in the high 160s (172 bpm is my anaerobic threshold). I still need to do more long UT1 rowing to really lock these gains in, but this probably means that, when fully trained, my distance goals (17:00 5K, 35:00 10K, 17K hour, etc.) are a lock. _Very_ happy about this. Today is the first day (in over two years of rowing at low drag) that I felt that I rowed better (faster, easier, smoother, longer, etc.) with my new stroke (at low drag) than I ever did with my old stroke (at high drag). Now, it's off to new territory... 114 df. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 18th, 2005, 7:06 am

Good stuff Ranger, you should be cruising at 1.36 for 2k soon. This morning for me; 5k strapless, 20 mins stepper @ 290w, 30 mins bike, 5k strapless, 20 mins stepper. this evening will be 5k strapless warm up, then 1 hour hard bike and maybe a 5k warm down.

[old] Nuts & Bolts · Post by **[old] Nuts & Bolts** » January 18th, 2005, 7:28 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jan 18 2005, 05:35 AM)</td></tr><tr><td class='quote'> Today, I was rowing long stretches at 1:47-1:48 in the low 160s bpm and 1:44-1:45 with my heart rate in the high 160s (172 bpm is my anaerobic threshold).  </td></tr></table> Very nice sessions Ranger, you seem to work hard with your training, it will be interesting to see if you reach your goal of rowing 6:24.0 Could you answer me one question, what do you consider “rowing long stretches at 1:47-1:48 pace” as in the session you posted today. For me it would be around 35 minutes at that pace rating 24, My HR would go above 160bpm around this mark.

[old] ranger · Post by **[old] ranger** » January 18th, 2005, 11:23 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Nuts & Bolts @ Jan 18 2005, 06:28 AM)</td></tr><tr><td class='quote'></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jan 18 2005, 05:35 AM)</td></tr><tr><td class='quote'> Today, I was rowing long stretches at 1:47-1:48 in the low 160s bpm and 1:44-1:45 with my heart rate in the high 160s (172 bpm is my anaerobic threshold).  </td></tr></table> Very nice sessions Ranger, you seem to work hard with your training, it will be interesting to see if you reach your goal of rowing 6:24.0 Could you answer me one question, what do you consider “rowing long stretches at 1:47-1:48 pace” as in the session you posted today. For me it would be around 35 minutes at that pace rating 24, My HR would go above 160bpm around this mark. </td></tr></table> Yes, 30min, etc., that's exactly what I meant by "long stretches." Following the UT1 rate in the C2 manual, I am rowing 1:47-1:48 at 24 spm, too. I'll have to check this out, but if I can work up my endurance with this UT1 rowing a little more, I should be able to do one of my distance goals: 30K at 1:48 and 24 spm. I think I can row 30K with my heart rate in the low to middle 160s, even if I got tired and it drifted up toward 170 bpm toward the end. ranger

[old] ranger · Post by **[old] ranger** » January 18th, 2005, 11:41 am

One car is on the blink, so I put in my stepping session this morning before my wife had to take the other car to work. Did two hours of stepping at 280 watts. This stepping is _very_ easy now. Not tiring at all, just energizing. Really running smooth and cool. Heart rate flat at 147 bpm for the full two hours, equivalent to about 265 watts (1:50 pace) on the erg. I have been doing some 1:52 at 22 spm on the erg at close to this heart rate, so these efficiencies on the erg and stepper are starting to come into line. I would guess that if I upped the rate just a bit (24 spm?), I could do 1:52 at 147 bpm. From now on, I think I will try to start my erg sessions with a 15K warm up at 1:52 and 22 spm to keep checking my heart rate at my UT2 rate and pace (for a 6:28 2K as specified in the C2 manual). BTW, a little chart on the stepper I was on today claims that 85% MHR for a 55-year-old is (what?????) 140 bpm! Where do the "exercise scientists" get these things? 85% MHR for me is 177 bpm. At 140 bpm (about 60% MHR for me), I row about 1:55 pace. 85% MHR is TR/race pace: 1:37! ranger

[old] ranger · Post by **[old] ranger** » January 18th, 2005, 11:51 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Jan 18 2005, 06:06 AM)</td></tr><tr><td class='quote'>Good stuff Ranger, you should be cruising at 1.36 for 2k soon. This morning for me; 5k strapless, 20 mins stepper @ 290w, 30 mins bike, 5k strapless, 20 mins stepper. this evening will be 5k strapless warm up, then 1 hour hard bike and maybe a 5k warm down. </td></tr></table> Cheers, Roy. Don't have any idea how things will come out for 2K (I'm still not to the hard AT, TR, and AN rowing yet). Happy with the progress when it comes, though. Hey, you're really putting in some time! Two hours in the morning. An hour and a half in the afternoon. Gettin' up there. A marathon a day... ranger

[old] gw1 · Post by **[old] gw1** » January 18th, 2005, 12:23 pm

Ranger, What is the brand and model number of stepper that you are using in your training that you are able to sustain 280 watts for 2 hrs? No hidden agenda here, i just know the amount of work required to reach that level on a couple of different ellipticals and steppers and am always interested comparing hr's reached in relation to watts achieved on different pieces of equipment. Thanks, and good luck in your last few weeks of training upto Boston. Cheers Gary

[old] Jim Barry · Post by **[old] Jim Barry** » January 18th, 2005, 2:21 pm

13 pull ups this morning (out getting wood from garage at 0 degree F). Out of curiousity, I've got to put my HR monitor on. This really races my heart (maybe to 170) in just 30 seconds.

[old] ranger · Post by **[old] ranger** » January 18th, 2005, 5:34 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (gw1 @ Jan 18 2005, 11:23 AM)</td></tr><tr><td class='quote'>Ranger, What is the brand and model number of stepper that you are using in your training that you are able to sustain 280 watts for 2 hrs? No hidden agenda here, i just know the amount of work required to reach that level on a couple of different ellipticals and steppers and am always interested comparing hr's reached in relation to watts achieved on different pieces of equipment. Thanks, and good luck in your last few weeks of training upto Boston. Cheers Gary </td></tr></table> Gary-- I don't pay much attention to machines and models, but I'll look it up for you tomorrow and report back. I know that these things make a _huge_ difference. What seems important for me is a comfortable, natural motion. I use one of the big paddle steppers, rather than the climbers. I step on the manual program, climbing mode, setting 14. I once did 2 hrs. at 300 watts, but that was really too much to be productive. I couldn't row the next day! I use stepping as a _complement_ to my rowing and skipping, a second session to burn calories and continue to work on durability, aerobic fitness, mental toughness, and so forth. I don't want to step so hard that I can't row! ranger

[old] ranger · Post by **[old] ranger** » January 18th, 2005, 5:39 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Jim Barry @ Jan 18 2005, 01:21 PM)</td></tr><tr><td class='quote'>13 pull ups this morning (out getting wood from garage at 0 degree F). Out of curiousity, I've got to put my HR monitor on. This really races my heart (maybe to 170) in just 30 seconds. </td></tr></table> Jim-- This racing of the heart when doing work at high power like pull ups is an interesting and difficult issue. This is just the difficulty I had in trying to go from rowing long distances at 6 SPI to rowing them at 12 SPI (or higher). My heart would race; I couldn't get the same kind of relaxation. It has taken me a long time (almost two years), but I have finally settled down my heart. I can now relax at 12-13 SPI, just as though I were rowing at 6-8 SPI. Nice! ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 18th, 2005, 5:44 pm

This evening training; 6k at 1.57 warm up, 90 mins on the bike with a new instructor, he used to be a road man, bl**dy tough, the hardest workout I've done since I was a serious road racer. No warm down it was all I could do to walk home. I've drunk 3 litres of water since I got home. maybe an easy day tomorrow!

[old] ranger · Post by **[old] ranger** » January 18th, 2005, 5:53 pm

BTW, the two hour bout of stepping was so easy today that, from now on, I might add another half an hour or forty minutes to make it a full marathon-length stepping session. This would be nice mental discipline if I want to race a marathon soon, which I do. In fact, I suppose I could try to step the marathon at the same heart rate as I would like to row it, say, 160 bpm or so. About 293 watts on the stepper would be equivalent to rowing at 1:48, if I could be as efficient rowing as stepping. I think I might be able to step a marathon at 293 watts and 160 bpm, although I think this might get pretty hard near the end. I would probably get some drift in my heart rate if I had to up the effort to get to the finish. When I was using the stepper to lose weight a couple of years ago (as Roy Brook is now), I did 3 hour stepping sessions (in addition to biking, rowing, running, swimming, and skipping), but I only stepped at 220 watts or so. After I got used to it, my heart rate at such low wattage rode along at about 110 bpm. At times, I was so relaxed when I was stepping I would get mesmerized and almost fall asleep! ranger