What Training Have You Done Today???

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » September 12th, 2004, 1:19 pm

10k at ut1 2.08.3 21spm ... will do an interval session in break at 0100hrs at work .. will do 1 min off 1 min on and try and stay under 1.50. spm 30.-32

[old] scout · Post by **[old] scout** » September 13th, 2004, 12:45 am

So excited- spent my first summer on the water in a couple of years, and can almost keep up with the kids I'm an assistant coach for Spent last Saturday on the water... 22.3 miles!!!... this past week I've been in the lap pool. Today - for the first time- swam 50 laps! My kicking is horrible (I almost have discernable movement...), but my upper body is getting into better shape. Hope I'll notice that when I'm ON the water:) Cheers, Kate

[old] phowd · Post by **[old] phowd** » September 13th, 2004, 10:57 am

To celebrate the approach of my first 6 months of erging, hitting a million meters (and ridding myself of 40 pounds) I decided to see what I could do strapless and rate capped at 20 SPM after a couple months of workouts in that mode... With about 6 minutes or so rest between them: 2K - 7:18.9 1K - 3:32.8 500 - 1:43.7 Been a while (relatively speaking, of course) since I've done any time trials, but those are all within just a few seconds (less than 10) of my PB times for those distances for any stroke rate. Slow and strapless does seem to be helping.

[old] Sir Pirate · Post by **[old] Sir Pirate** » September 13th, 2004, 5:29 pm

No rowing today. 12.5 mile cycle ride home, Average speed of 21mph with 9 stops at traffic lights. New pb by 5 secs Av mph drops so much when you stop at lights and crossings, was going along most of the way 25-27mph. Top speed 36mph on flat, (well, slight down Hill) Sir Pirate

[old] Xeno · Post by **[old] Xeno** » September 13th, 2004, 11:21 pm

Today I lead a fifty minute workout at the Iron Oarsman. After a short break I rowed a 5000meter race and got 15:47.4 which I am very happy with. This afternoon I lead two workouts at the Iron Oarsman each fifty minutes long. On my weightwatchers activity calculator I made up 40 food points. Total meters rowed (roughly 32ks)

[old] TedCG · Post by **[old] TedCG** » September 13th, 2004, 11:46 pm

None! None this week, in fact. Because the C2C "Nemesis" got buried under all the yard junk we brought inside to prepare for Hurricane Francis, and now she's broken apart and loaded into the escape truck as we prepare to dodge Hurricane Ivan. I dug her out and did a 60 Minute row last week, as Frances passed over. Even when the power's off, the C2 works Maybe I'll be able to do an Ivan row, in a motel or campground somewhere, hopefully far from where Ivan passes over.

[old] Xeno · Post by **[old] Xeno** » September 14th, 2004, 12:09 am

stay safe

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » September 14th, 2004, 4:26 am

yes stay safe hope everything works out okay ...fingers crossed xxx

[old] Matt · Post by **[old] Matt** » September 14th, 2004, 5:36 am

holy crap?? you ergo in a hurricane?? wow! hope you ok tho... no rowing for me today either... goin to gym later tho... later all

[old] tomhz · Post by **[old] tomhz** » September 14th, 2004, 6:34 am

Did my first Internet race yesterday, using E-row: 1h, 14380m Lost Internet contact 4 times, that costed me about 300m. Still, lots of fun. Started way too fast without a warming up at my 6k pace to stay in the pack. Broke down after 5K and recovered a little to a more proper pace during the rest of the race. Tom

[old] Matt · Post by **[old] Matt** » September 15th, 2004, 4:57 am

ok, i'm really confused... i did a 1000m piece yesterday while warming up for gym... and i died... literally. i couldn't even hold it below a 1:45 split. it's confusing because on the weekend i did a 1500m piece with a 1:39 split average! maybe i'm gettin sick?

[old] ranger · Post by **[old] ranger** » September 15th, 2004, 7:03 am

1000 sit ups, 7.5K at 13 SPI (16-20 spm), 1K paddle, 3 x WP Level 4 10' 204s (3'3'3'1' at 18/20/22/24 spm) at a 1:36 target (1:56/1:52/1:48/1:44), 3:30 rest inbetween, 5K of work on technique at high rates (36-44 spm) as a cool down. Second session this afternoon, I think. Things are coming along nicely. 105 drag ranger

[old] Carl Henrik · Post by **[old] Carl Henrik** » September 15th, 2004, 10:03 am

Just a relaxed 6 mile run, 38 min. Off to school soon, cycling 35 min there and 35min back, later tonight. Began commuting by cycling this autumn. I'm a little nervous that I will overtrain with these extra 2x35min cycling 5 days a week. I should be very careful to go slower than I feel like these first months until the body catches on.

[old] Jim Barry · Post by **[old] Jim Barry** » September 15th, 2004, 3:01 pm

For grins yesterday I tested myself at 100m, something that I've never cared to do before in some 4 years. I had been training at high power/ low SR (10spi 18spm) for the prior 45 minutes at low drag (90). I wondered what would happen if I cranked the drag and the rating way up. Wow. I was seeing 1:22 without strain. The 100m was over before it began (17.2 seconds 1:26 average). Then I sat there cooling off rowing easy and figured I try again (What the hell?). Boom..1:21's. There are not many strokes (only about 16) so I have to work on my first 3 strokes getting more into them, but I have no problem hanging on 1:21 for most of the time (17 seconds in total, 1:25 avg. 56spm). That is two PB's in about 10 minutes!

[old] John Rupp · Post by **[old] John Rupp** » September 15th, 2004, 4:08 pm

Rich, How many sets do you use for your situps? You must be resting about equal time between sets? Thanks