Sharing Sessions

[old] Sir Pirate · Post by **[old] Sir Pirate** » September 8th, 2004, 11:55 am

I know most people follow a structured program, like the interactive plan etc. but some of us don’t know what we are doing from one day to another (me included) I thought it would be an idea to have a section where we can put down some interesting/different session to try. We could also put down our favourite session we do, then others could adjust the pace to suit there own abilities. One of my favourite sessions is 21x500m at 2K pb+7 (1:43 pace) with 1 minute active recovery. I find this season a great workout, as you hit the last 5 reps it starts to catch up with you. Also, 3x1500m at 24spm as hard as possible with 3:30 rest. Anybody got some sessions to share? Sir Pirate.

[old] Jim Barry · Post by **[old] Jim Barry** » September 8th, 2004, 2:37 pm

If I was stuck on a deserted island with only one session I guess the hard 10k (10mps strapless) would be my choice of workouts. It is a sweet spot of endurance and power stress, IMO.

[old] dadams · Post by **[old] dadams** » September 8th, 2004, 3:26 pm

I've always liked my Farklet sessions. Both on and off water. I also enjoy doing 3x2k with a 24,26,28 SR (the first 700m at 24, the next 700m at 26 and the last 600m at 28). Damper setting at 100 for the first 2k, 110 for the second 2k, and 120 for the third 2k. Do these as hard as you want (I personally will do them around a 2k+3). Ten to fifteen minutes rest between. Dwayne

[old] Sir Pirate · Post by **[old] Sir Pirate** » September 8th, 2004, 3:46 pm

Forget!! 2x5000m with 5min rest at a minimum of 1:48 pace (18:00) or 5000m at 1:45 (17:30) minimum, 10min rest, 2K at 1:40 (6:40 minimum). I do this last session at least once every 2 weeks. Sir Pirate

[old] Ash · Post by **[old] Ash** » September 8th, 2004, 4:03 pm

I personally like the extended Fartlek type sessions, also known as a Toddlek due to it's instigator. e.g 60 minutes continuous - 11minutes easy/1 min sub 1:55/11mins easy/1 min sub 1:50/11 mins easy/1 min sub 1:45/11 mins easy/1 min sub 1:40/11 imns easy/1 minute flat out to finish. Helps break up the monotany, generally finish at around 1:55 average which would be a good workout on it's own without the added benefit of the bursts.

[old] eurofoot13 · Post by **[old] eurofoot13** » September 8th, 2004, 8:42 pm

my favorite session is a 5x500m pyramid. 1:40 - 1min rest - 1:35 - 1 min rest - 1:30 - 1 min rest - 1:35 - 1 min rest - 1:40 adjust to your pb 500 time rounded up to the nearest 5.

[old] Guido B · Post by **[old] Guido B** » September 9th, 2004, 3:32 am

I'm relatively new, so I don't know if my trainingprogram helps someone I did the 30 min fitness program for a few months, but had no "feel" with it. I didn't get the easy - medium - hard week thing. I sometimes felt like ready for some very hard stuf in an easy week and vice versa. Now I have set a particular distance and type of work for each of my 3 training sessions: monday: intervals from 3 k to 10 k totaling between 7 and 10 k, building up as the weeks go to 10 k continous: ie 3x3k, 2x5K, 1x7 k, 1x10 K. Work/rest = 1/0.5 wednesday: intervals ranging from 1.5 k to 2.5 k, totaling between 9 and 10 K; Work/rest = 1/0.5 friday: 6 k fartlek alternating 2 k pace and 10 k pace, changing every 500 m, 750 m or 1000 m depending on the week. Weekly meters rowed changes and you have all kind of combinations of intervals and distance, so work-out gets less predictable and more interesting. All it takes is a litle time and MS Excel to draw up the list.

[old] Prufrock · Post by **[old] Prufrock** » September 9th, 2004, 4:34 am

Hi Am I missing the point with your 21x500 training session? I replaced a UT1 session with your 21x500 intervals with 1 minute recovery at 2k+7. The session was done this morning at around 8.00am after a 45 minute journey and I had no warm up. I managed 15 before I had to get washed and changed for work. I don't think I would have managed any more than another three of these periods. The pace I used was my projected 2K, which is between 1.48/500 and 1.52/500. This was very, very hard for me. Should I do this session regularly to get used to this pace and length of workout? It really came as a great shock to have to work that hard!! I feel a bit better now and will do my AT session tonight as planned. kind regards Prufrock

[old] Sir Pirate · Post by **[old] Sir Pirate** » September 9th, 2004, 4:43 am

Prufrock On paper it does look a fairly easy session, but it is very deceiving. Don’t worry about not finishing this session on your first go, it took me 3 attempts to get to the full 21. You did the same as me on your first attempt, I got to 15 also, second go I got to 18 then to the 21. When you feel that you can’t do any more, just do one more, it won’t matter if you are of the pace on that last one. This session does take a time to do, and as it is near the start of the season I don’t do it much now, once every 3-4 weeks in off season. Sir Pirate

[old] Ash · Post by **[old] Ash** » September 9th, 2004, 10:47 am

Sir pirate, why 21 intervals?

[old] Xeno · Post by **[old] Xeno** » September 9th, 2004, 10:53 am

Hi Pirate I run an indoor rowing studio here in Costa Mesa, CA called the Iron Oarsman. I have run workouts for almost 2 years now. The workouts are fifty minutes long. How long do you spend on the rowing machine? In a few days I have an indoor rowing DVD that has me doing a workout and I talk about exercises that one can do. Do you use the slide? The slides are great and makes rowing ten billion times more enjoyable. Twenty billion times to be exact. You can find me on www.gorow.com All my best. XENO Gold 1996, Silver 2000, Men's Single Scull.

[old] Sir Pirate · Post by **[old] Sir Pirate** » September 9th, 2004, 10:54 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Ash @ Sep 9 2004, 02:47 PM)</td></tr><tr><td class='quote'> Sir pirate, why 21 intervals?  </td></tr></table> It started with a training session with Pete Marston. We had both done this session before and neither had got to 20, which we set as the target. We both got to 21 and called it a day, Pete wanted to carry on, but we agreed to hold it there. So 21 is the number I always do now. Sir Pirate

[old] DIESEL · Post by **[old] DIESEL** » September 9th, 2004, 3:33 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Xeno @ Sep 9 2004, 09:53 AM)</td></tr><tr><td class='quote'> Hi Pirate I run an indoor rowing studio here in Costa Mesa, CA called the Iron Oarsman. I have run workouts for almost 2 years now. The workouts are fifty minutes long. How long do you spend on the rowing machine? In a few days I have an indoor rowing DVD that has me doing a workout and I talk about exercises that one can do. Do you use the slide? The slides are great and makes rowing ten billion times more enjoyable. Twenty billion times to be exact. You can find me on www.gorow.com All my best. XENO Gold 1996, Silver 2000, Men's Single Scull.  </td></tr></table> Hi Xeno.. Holy cow.. I can't believe I am corresponding with Xeno Muller... needless to say, you're the man !! Sorry... Anyway, please keep us posted on when that DVD is coming out. One other totally unrelated question: will you be having that "Row with the Sculling Titans" style camp every year or is this a one time deal ? I would love to attend but 1200 bones+ travel to Cali is a little rich this year for my broke student butt. Take care, and welcome to the boards! DIESEL P.S. One last thing, Xeno, you mention capping your workouts at 50 minutes.. is this more from a business aspect or because you are of the opinion that erg sessions of more than 50 minutes can be counterproductive?

[old] Sir Pirate · Post by **[old] Sir Pirate** » September 9th, 2004, 4:06 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Xeno @ Sep 9 2004, 02:53 PM)</td></tr><tr><td class='quote'> Hi Pirate I run an indoor rowing studio here in Costa Mesa, CA called the Iron Oarsman. I have run workouts for almost 2 years now. The workouts are fifty minutes long. How long do you spend on the rowing machine? In a few days I have an indoor rowing DVD that has me doing a workout and I talk about exercises that one can do. Do you use the slide? The slides are great and makes rowing ten billion times more enjoyable. Twenty billion times to be exact. You can find me on www.gorow.com All my best. XENO Gold 1996, Silver 2000, Men's Single Scull.  </td></tr></table> Hi Xeno I don’t tend to spend more than 50 minutes on the rower at one time, that includes warm-up and cool down. On the odd occasion I may attempt a Half Marathon. As I always say, Quality rather than Quantity. I have never tried the slides as I have never tried rowing on water either. I would like to try both of these one day. I know little, nearer nothing to be honest with you about water rowing. I visited your web site and was amazed at what you have achieved. Looking at you credentials, your DVD sounds of great interest. Regards Sir Pirate

[old] Pete Marston · Post by **[old] Pete Marston** » September 9th, 2004, 5:11 pm

Phil, I seem to remember we did 21 x 500m just because someone had said it wasn't possible to do 20 reps at that pace? From doing it though I seem to remember it was a pretty pointless session, as the first 12 reps were like a warm up. I'm not really sure what I'd call my favorite session(s), but the ones I get the most satisfaction out of completing are sessions like 5 x 1500m and 4 x 6mins. I also think these probably do the most for my 2k time. I probably average 45mins rowing training 6 days per week. Pete

Concept2 Forum

Sharing Sessions

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training