What Training Have You Done Today???

[old] chickenlegs · Post by **[old] chickenlegs** » August 3rd, 2004, 7:50 am

Did a longer warm-up than usual and it seemed to have worked. Rowed 3 km, 1:40.4 @ 26 spm. Then 1 km x 3, 3' rest in between, all (just) under 1:40.0 @ 27 spm. chickenlegs

[old] Ash · Post by **[old] Ash** » August 3rd, 2004, 6:38 pm

16k of various rowing 5 hours of badminton split into 2 sessions of 2 hour and three hour duration.

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » August 4th, 2004, 7:58 am

Did 18k this am trying to find a pace which is achievable for my next attept at a marathon .. did 2.13 comfy apart from being very warm... believe it or not very humid over here in blighty at the moment and more thunder storms expected this afternoon . Think 2.15 is doable how do you work out a pace ???

[old] GeorgeD · Post by **[old] GeorgeD** » August 4th, 2004, 8:51 am

Today 5 x 3min/3min rest @ 1:39.6 or approx 904m per interval .... next time it will be 2:50 rest. This is 90% of 6:24.8 pace

[old] John Rupp · Post by **[old] John Rupp** » August 4th, 2004, 7:44 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Aug 1 2004, 01:59 AM)</td></tr><tr><td class='quote'>Thanks John, trouble is one of the hills is 12% gradient (1 in 8) can't spin my way up that one at 100rpm. I need to look at my gearing, at the moment my lowest gear is 72" Sir Pirate </td></tr></table> Sir Pirate, I don't even remember my gearing, but 72" is quite high. It might have been 56/42 and 12/24, so that would be 47 to 126"? If the hill has switchbacks you can stand on the steep parts and spin the curves.

[old] Bill · Post by **[old] Bill** » August 4th, 2004, 10:41 pm

Hello, 8k s10ps @ 2:00 warmup warmdown and 2 stretches Still following the Stop the Madness plan. Anybody else out there ? Bill

[old] GeorgeD · Post by **[old] GeorgeD** » August 7th, 2004, 12:03 am

Despite not being in the mood did a 2k Time Trial with 4 weeks to go to race: 2k = 6:29.2 @ 1:37.3 / 32spm / 130Df (PB 1.2secs) 1:32.8 1:37.3 1:37.7 1:37.4 1:37.3 1:37.8 1:37.5 1:38.2 Losing focus 1:39.6 Lost focus 1:37.5 Getting to the end The bad patch was mental not physical, the 3rd 500 was ok ... another 2 - 3 seconds are in there I believe.

[old] ranger · Post by **[old] ranger** » August 7th, 2004, 3:05 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (GeorgeD @ Aug 4 2004, 07:51 AM)</td></tr><tr><td class='quote'>Today 5 x 3min/3min rest @ 1:39.6 or approx 904m per interval .... next time it will be 2:50 rest. This is 90% of 6:24.8 pace </td></tr></table> Hmm. If I were you... I would try to row 1Ks at race pace (1:36?) and then take longer rest (5:00?). Rowing at 1:40, I would try to row repeat 6:40 2Ks. I would spend much of my sharpening on trying to do 8 x 500m at 1:32. ranger

[old] Sir Pirate · Post by **[old] Sir Pirate** » August 8th, 2004, 6:35 am

George Excellent row, well done sub 6:25 in a few weeks time?? 2nd session in 7 days today after getting myself smashed up earlier in the week. So hot today, 86 degrees, had to stop 3 times to have a drink during my 5K. 5K 17:45.0 (1:46.5) 29spm. Still can't hold the handle correctly due to my finger being damaged. Sir Pirate

[old] Peter T · Post by **[old] Peter T** » August 9th, 2004, 11:14 am

Not to brag, or anything ! Fri:06/08/04, while training for a 75K row to celebrate my 75th birthday on 20/08/04, I did: 52500m: 4:43:06 in 7 sets of 7500 1) 40/43/2 2/42/8/ 500m 26spm 2) 40/22/4 2/41/4 " 26 " 3) 42/12/7 2/48/8 " 25 " unscheduled pit stop ! 4) 39/45/6 2/39/0 " 26 " 5) 40/50/8 2/43/3 " 27 " 6) 39/31/4 2/38/0 " 26 " 7) 39/40/1 2/38/6 " 27 " All with a 4 min. rest for R & R Over the time, at strict 10min intervals, I ate one banana, 2x125g yogurt, granola bar and a choc. gel, all washed down with a reduced Cytomax protein drink. I finished it off with a shower and a 1 hour massage: felt fatigued in a good way though not so bad as to not enjoy a good Punjabi curry ! Rested up for two days but have felt no stiffnes or extra soreness.

[old] Bill · Post by **[old] Bill** » August 9th, 2004, 10:25 pm

Hello, 8k s10ps 1:59 final pulse 161 avg pulse 153 Tommorrow is 8k @2:03 s10ps expect final pulse 150 avg 143 heaps of planks and other abs/core exercises in the mornings and row in the afternoons after work. Aussie championships 17 October target 6:57 for 2k Bill

[old] John Rupp · Post by **[old] John Rupp** » August 9th, 2004, 10:33 pm

Peter, Congratulations on your 52.5 kilometers. Does your total time include the rest periods? Keep up the great rowing.

[old] Peter T · Post by **[old] Peter T** » August 10th, 2004, 11:28 am

John, Total time is rowing time: there were 5 rest periods of 4 min each: this Thursday, 12th, I'll do a 60K row as the last before the 75K on the 20th. Peter T

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » August 11th, 2004, 7:49 am

Back to the grindstone this am 2k wu 3 x 10 UT1 . 2.04.6 ....23spm 2.03.8 ....23spm 2.03.5 ....23spm 2k cool down .. tot for session 11,259. will fit another session in break at wk tonight .

[old] tomhz · Post by **[old] tomhz** » August 11th, 2004, 10:15 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Bill @ Aug 10 2004, 02:25 AM)</td></tr><tr><td class='quote'> Hello, 8k s10ps 1:59 final pulse 161 avg pulse 153 Bill  </td></tr></table> Bill, You did 8k s10ps @1:59. I am sure you can do a sub 40:00 10K now. Give it a try!! Looks good on your Nonathlon scores! Tom