What Training Have You Done Today???

[old] Nick Rockliff · Post by **[old] Nick Rockliff** » July 22nd, 2004, 3:57 pm

Phil Shorter rest made not much difference. HR back down to about 110 at start of second set. Will be going for a 16.55 5k next week

[old] David Speed · Post by **[old] David Speed** » July 23rd, 2004, 11:35 am

AM was steady row for 22', the 13' on the treadmill to flush out the lactic (and give my arms a rest ). PM Warm up for a weights session, though I'd do the 3k bit of the split 5k that Pirate gave me yesterday. 3k @ 1:52, the intention is to then up to 1:45 for the last 2k....... Yeah, right. Think I might have been able to hold this pace for the remainder of the 5k, but acceleration was a no starter. Going to have to have a proper go at this next week Then 1 hour of weights on chest and arms and another 12' of ~1:55 rowing as a warm down. Good end to a week that I've been feeling steadily healthier and stronger throughout

[old] Sir Pirate · Post by **[old] Sir Pirate** » July 23rd, 2004, 11:58 am

I think you would have done it David if you tried it fresh. See what happens next week. Sir Pirate

[old] ranger · Post by **[old] ranger** » July 23rd, 2004, 2:42 pm

Yesterday: an hour of skipping 15K row (strapped in, 110 drag), 12 SPI, 20-26 spm 100K bike (20 mph) Total time: 5 hours Today: an hour of skpping 15K row (strapped in, 110 drag), 12 SPI, 20-26 spm 50K bike Total time: 3.5 hours At the moment, 500m fartleks at 1:40 and 26 spm seem ideal. I will try these from day to day, stretching the total distance. Goal: Zatopek 500s (i.e., 40 x 500m) at 1:40 and 26 spm. ranger

[old] Sir Pirate · Post by **[old] Sir Pirate** » July 23rd, 2004, 4:48 pm

Ranger, you really should stop all this slacking off Don't know if you have ben asked this before, what sort of daily calorie intake do you have to allow yourself to train as much as you do? How much fluid do you take on board per day (ltrs) For me to today, just a 2K, legs very heavy again from cycling. Still after 2 weeks not got used to the steep climbs after 2 years on the flat. Just steady 2K at 30spm 6:46.8 (1:41.7 proposed 5K Pace) with 1K cool down & 1K warm-up. Sir Pirate

[old] GeorgeD · Post by **[old] GeorgeD** » July 24th, 2004, 12:33 am

Half way thru my anti-biotics course but the mental distress from not having erged for nearly 2 weeks was to tough .... gentle 8k working down from 2:00 to 1:50 pace in the process and a 500 @ about 1:40 then a cool off. Some presses on the Dyno and crunches and then commonsense dicatated that tomorrow would come soon enough, and not to overdo it. Infection responding really quickly to meds but will keep them going till finished but a bit happier after a row knowing all was not lost.

[old] ranger · Post by **[old] ranger** » July 24th, 2004, 4:48 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>Don't know if you have ben asked this before, what sort of daily calorie intake do you have to allow yourself to train as much as you do? How much fluid do you take on board per day (ltrs) </td></tr></table> Lately, I haven't been counting calories or regulating fluids. I have found that the high power rowing I have been doing is much more demanding in these respects (probably because of muscle building), so I have been careful not to worry about it and skimp. I eat and drink as much as I need to feel good during the day and replenished for the next go round. I went through a couple of six packs of gatorade over the last couple of days. I juice grapefruit and usually down a couple of quarts of grapefruit juice a day. I also drink water and milk, not to mention a full array of mentally beneficial liquids (beer, wine, liquor, etc.)! ranger

[old] Sir Pirate · Post by **[old] Sir Pirate** » July 24th, 2004, 7:08 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jul 24 2004, 08:48 AM)</td></tr><tr><td class='quote'>not to mention a full array of mentally beneficial liquids (beer, wine, liquor, etc.)! ranger </td></tr></table> Now that has surprised me Ranger, your body being a temple and all that, and you go putting "poison" into it. 6000m today, Target pace of 1:45 at 29spm. Time of 20:51.6 (1:44.3) at 29spm. Legs felt a lot better today. Sir Pirate

[old] homarcy5 · Post by **[old] homarcy5** » July 24th, 2004, 6:39 pm

I have been rowing regularly for about 18 months and started the Wolverine Plan on 7/6/2004, today was my third Level 1 workout since starting the WP. Model D - Strapped in - Damper at 6 - ~5' centers (3:10 active rest/interval) t/500m, 1:45.8, 1:44.5, 1:44.4, 1:43.9, 1:43.3, 1:43.6, 1:43.4, 143.9, 4691m rowed during rest intervals. This was 2 sec/500m faster than last week, but I rowed about 200m less during the rest periods so I had a bit more rest. The last interval was hard and I kind of bonked at the end. I am enjoying the WP. I now do about 6.5 hours/week training as opposed to my previous 17 months of ~4 hours/week rowing. I feel like my technique has improved markedly. The forum is pretty helpful and after learning a lot from all the superstars as a guest I have decided to add my two cents worth. HOM5 - 42 M HW

[old] Sir Pirate · Post by **[old] Sir Pirate** » July 25th, 2004, 7:38 am

Today 5K at target pace of 1:44 at 29spm 17:13.6 (1:43.4) at 29spm Extended cool down. Very scary session today (5K) as I was holding back all the way. I think all the 5 & 6k's & 30 min session's are realy going to pay off soon. Sir Pirate

[old] GeorgeD · Post by **[old] GeorgeD** » July 25th, 2004, 4:46 pm

Easing back into quicker work: w/u 3k 5 x 3min/2min rest 1:40.1 1:40.0 1:40.5 1:40.9 1:41.8 Total distance 4471m (work time 15min) c/d 2k Found this harder than it should have been, but still slightly 'off' with the anti-biotics but that will be no excuse soon. Will look to build the pace then drop the rest. Will complement this session with longer interval 4 x 6min/2min rest (24min work), a 5k, a 10k etc

[old] GeorgeD · Post by **[old] GeorgeD** » July 26th, 2004, 4:10 pm

Tuesday 27th Warmup 2k 6k @ 1:47.1 - 21:25.3 Steady pace Cooldown 2k

[old] Sir Pirate · Post by **[old] Sir Pirate** » July 26th, 2004, 4:58 pm

You are on the mend then George 30min session for me today. Target pace 1:48.0 at 27spm Distance 8337m (1:48.0) at 27spm. Sir Pirate

[old] Ash · Post by **[old] Ash** » July 26th, 2004, 5:16 pm

Pretty good target then, nice going Phil. Starting to intergrate the occasional faster session again now. I feel i'm almost ready to achieve my marathon target so will get that out of the way in the next 2 weeks and then hopefully work down the distances. Saturday: 2k - 1:46.9 1k - 1:39.0 750- 1:37.5 500 - 1:34.8 402 - 1:33.4 250 - 1:29.5 Today: 2k - 1:46.6 1k - 1:38.8 750 - 1:37.2 500 - 1:34.4 402 - 1:33.1 250 - 1:29.1 3:00 minutes rest between each interval, same set again on Wednesday with each piece slightly faster again.

[old] Sir Pirate · Post by **[old] Sir Pirate** » July 27th, 2004, 6:03 pm

Change of session for me today, as I hit the bike hard today. 3x2000m with 3 min in-active & 1 minute active recovery, target pace of 1:45 unrestricted rate. 6:58.9 (1:44.7) 29 6:57.8 (1:44.5) 28 6:51.6 (1:42.9) 29 Nice to have a bit of an easier session, 2nd one in 2 weeks

Going to have another easy one tomorrow, they are much more fun!! Sir Pirate