What Training Have You Done Today???

[old] ranger · Post by **[old] ranger** » September 16th, 2004, 7:19 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (John Rupp @ Sep 15 2004, 03:08 PM)</td></tr><tr><td class='quote'>Rich, How many sets do you use for your situps? You must be resting about equal time between sets? Thanks </td></tr></table> John-- No sets. I just do them steadily for an hour (while watching TV!). I also mix in jacknives and leg tucks (in various sets and combinations) to add more difficulty. The routine generates some heat. It leaves me dripping wet. ranger

[old] ranger · Post by **[old] ranger** » September 16th, 2004, 7:26 am

This morning: 1000 sit ups, 5K at 13 SPI (18-20 spm, 1:56-1:52 pace), and 15K of technique work (mostly 250s and 500s) at 13 SPI and higher stroke rates. 105 drag. Rowing at high speeds with proper on water form and low drag is an interesting technical challenge. Both levels of effort and paces achieved depend crucially on exact timing, sequencing, and body positioning. This is taking some time to get used to. In addition to other things, I am working up to some Zatopek 250s at 1:32 and 34 spm (10 MPS, 13 SPI), although it might take me a little while to get there. Some WP Level 4 204s at a 1:36 target this afternoon in a second session. ranger

[old] ranger · Post by **[old] ranger** » September 16th, 2004, 5:18 pm

20K in a second session after teaching. Didn't feel up for WP Level 4 sequences but worked further on continuous rowing at low stroke rates and technique at high stroke rates. 13 SPI, 101 drag. This afternoon I was getting a finish that resembles Eskild's (high handle, big lean, etc.). Low hands on the recovery and then a pull up and over (with heavy heels on the drive) is a nice entry to this finish. The lean and high handle at the finish make the stroke _very_ big. Pulling hard, 15 SPI comes pretty easily (e.g., 1:46 at 20 spm). Total meters today: 40K ranger

[old] GeorgeD · Post by **[old] GeorgeD** » September 17th, 2004, 3:47 am

60min @ 20spm, 120df - 15547m @ 1:55.8 ---- lots of sweat

[old] ranger · Post by **[old] ranger** » September 17th, 2004, 8:36 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (GeorgeD @ Sep 17 2004, 02:47 AM)</td></tr><tr><td class='quote'>60min @ 20spm, 120df - 15547m @ 1:55.8 ---- lots of sweat  </td></tr></table> George-- I don't know for sure about this, but it seems to me that quantity of sweat and the use of high stroking power are closely related (rather than sweat and pace, or sweat and distance, etc.). In fact, I would guess that the general relation between rowing and sweating has to do with the high power that is required, relative to other types of exercise. By the way, given your 2K goals, I would row your 20 spm rows at 1:52 (or below), even if you have to work up slowly to significant distances (such as 60 minutes). _More_ sweat! ranger

[old] ranger · Post by **[old] ranger** » September 17th, 2004, 8:43 am

1000 sit ups and 20K this morning. 5K at 1:56 and 16 spm, 5K at 1:52 and 18 spm, 5K of work on rate and technique at race pace (1:36), and 5K of work on rate and technique at faster than race pace (1:32). 105 drag. Another 20K this afternoon. ranger

[old] ranger · Post by **[old] ranger** » September 18th, 2004, 7:21 am

17.5 K at 20 spm and 1:52 (13 SPI), 9.5K work on technique at high stroke rates (and 13 SPI), mostly 200-250s at 1:26-1:32 . 27K total. Getting _very_ comfortable at 13 SPI and 20 spm. I would like to stretch this (Level 3) row to 30K and then slowly up the effort to 22 spm and 1:48. A little higher resistance today: 117 df Another session this afternoon. ranger

[old] Carl Henrik · Post by **[old] Carl Henrik** » September 18th, 2004, 9:34 am

Had a great tour on water with a good rower in a double scull. Very few motor boats out making waves but still the water was unsettled by wind, side wind on some distances. A few raindrops in the fresh and nice cooling air. 11k @ 20 spm @ 12 mps (2:05/500m) was very relaxed and enjoyable. It's great feeling to see the boat flying away after every stroke and the high mps. I'll be back to the club soon to do some injury preventing strength straining and hang out.

[old] eurofoot13 · Post by **[old] eurofoot13** » September 18th, 2004, 11:27 am

Okay first day back from some unknown bug. 2x40min steady state at about a 18-20, 140-160 HR.

[old] Bill · Post by **[old] Bill** » September 18th, 2004, 8:10 pm

Hello, Shifted approx 11 cubic metres of pine bark chips Shovelling 15 x 0.75m loads from stockpile into ute @ approx 25 shovels per minute. Drive 30m down steep road Scrape chips out of ute and repeat all over again. Very tired - had to be equvalent of a marathon. Doing it all again tommorow Bill

[old] tomhz · Post by **[old] tomhz** » September 19th, 2004, 11:06 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Bill @ Sep 19 2004, 12:10 AM)</td></tr><tr><td class='quote'> Hello, Shifted approx 11 cubic metres of pine bark chips Shovelling 15 x 0.75m loads from stockpile into ute @ approx 25 shovels per minute. Drive 30m down steep road Scrape chips out of ute and repeat all over again. Very tired - had to be equvalent of a marathon. Doing it all again tommorow Bill  </td></tr></table> Is this work or hobby? Tom

[old] ranger · Post by **[old] ranger** » September 19th, 2004, 12:14 pm

16K at 1:52 and 20 spm (13 SPI). 6K of work on technique at 13 SPI and higher stroke rates, mostly 250s at 34 spm and 1:32 (10 MPS). 22K in all. The best 13 SPI rowing so far. Very relaxed and efficient, at high stroke rates and low. Did some nice surges in the long opening row, once down below 1:40. No more long warm ups or cross training for a while. Just lots of rowing. 117 df. ranger

[old] ranger · Post by **[old] ranger** » September 20th, 2004, 8:03 am

5K at 1:48 and 22 spm, paddle 5 minutes, WP Level 4 204 (3'3'3'1' at 18/20/22/24), paddle 3:30, WP Level 4 208 (2'2'2'2'2' at 20/22/20/22/20), both at a 1:36 target (about 13 SPI). 15K total. These slow spm rows are starting to feel _very_ nice. Should be able to complete the 1:36 sequences pretty soon. I am going to grind away at these sequences from now until February. I hope to be rowing at a 1:34 target after Christmas. High speed internet comes today! ranger

[old] Sir Pirate · Post by **[old] Sir Pirate** » September 20th, 2004, 3:24 pm

No rowing again today, very quick 25 miles on the bike today, getting quicker every week Will be doing a few 10 mile T.T next year I think Sir Pirate

[old] GeorgeD · Post by **[old] GeorgeD** » September 20th, 2004, 5:17 pm

Tuesday 21st 5:45am 45min / 110df / 20spm / strapless 11810m / 1:54.3 / 234.3w / 11.71spi Last 20min - 1:52.6, 1:53.9, 1:52.6, 1:51.5 - George