What Training Have You Done Today???

[old] GeorgeD · Post by **[old] GeorgeD** » September 21st, 2004, 4:25 pm

Wednesday 22nd 6:00am 45min / 110df / 20spm / strapless 11848m / 1:53.9 / 236.6w / 11.83spi Last 10min - 1:53.3, 1:51.7, 1:55.1, 1:51.7, 1:49.4 - George

[old] Gerard · Post by **[old] Gerard** » September 21st, 2004, 8:36 pm

Today I did a relaxing 7795 meters at 2:04.6 pace, 22 spm, to push me over the top to 7 million meters. Hurrah! I can use a new pair of C2 socks! Gerard

[old] ranger · Post by **[old] ranger** » September 22nd, 2004, 8:36 am

An hour of skipping and 4 x WP level 4 216s (2'2'2'2'2' at 20/22/24/22/20 and a 1:36 target, about 13 SPI), 3:30 rest inbetween. Also did some more work on technique at high stroke rates. 17K total. Some race pace (1:36 at 30 spm) 500s in Zatopek format this afternoon in a second session, I think. The 216s are good stuff. Really gets you puffing in the middle 500m (at 24 spm). I'll stick with these for a week or so before moving on to 220s (4'3'2'1' at 20/22/24/26 spm and 1'2'3'4' at 18/20/22/24 spm). ranger

[old] GeorgeD · Post by **[old] GeorgeD** » September 22nd, 2004, 4:10 pm

Thursday 23nd 6:00am 15,000m / 110df / 20spm / strapless Paddle at about 2:00 ave Last 500m @ 1:43.8 / 110df / 20spm - George

[old] ranger · Post by **[old] ranger** » September 23rd, 2004, 6:53 am

An hour of skipping and 20K of work on technique. In the recovery, I am trying to get faster with my back and hands so that I can be slower and more controlled coming down the slide into the catch. By the way, I was pleased to see that, today at least, I could get to race pace (1:36) at 28 spm--strapless. That's over 14 SPI. When I started rowing strapless, 10 SPI was difficult. Progress. ranger

[old] k peebles · Post by **[old] k peebles** » September 23rd, 2004, 7:33 am

Interval session last night... 1250m 1.35.7 32spm (5 mins rest) 500m 1.35.1 33spm (4 mins rest) (Intended to do a 1k but blew up!!) 750m 1.35.6 34spm (4 mins rest) 500m 1.32.3 35spm (3 mins rest) 500m 1.33.8 35spm (3 mins rest) 500m 1.29.5 37spm (3 mins rest) Been doing lots of 12ks at 20spm and did a x2 5k session the night before and felt tight.

[old] Carl Henrik · Post by **[old] Carl Henrik** » September 23rd, 2004, 8:30 am

6mile run, 38 min Back tonight for some weights and to see if I can get my socks back that someone "stole" yesterday and left me with another pair. Not that is really matters but still...

[old] Sir Pirate · Post by **[old] Sir Pirate** » September 23rd, 2004, 5:36 pm

Restricted stroke rate session tonight of 28spm 3x1500m with 4mins rest. Average for the set of 3 was 1:42.5 Pleased with HR too. Sir Pirate

[old] GeorgeD · Post by **[old] GeorgeD** » September 24th, 2004, 3:22 am

Friday 24th 5:00pm 21,097m / 110df / 20spm / strapless 1:22:08.5 / 1:56.8 / 219.6w / 10.98spi (negative split the whole way) 1st Half Marathon rowed well within myself with no real discomfort ... also brought up 2 million metres for the callender year so very happy - George

[old] Dr. Z · Post by **[old] Dr. Z** » September 24th, 2004, 12:08 pm

4x2min TR (2K pace & 32 spm) followed by 12K steady state in 1X on the water, before it gets broiling hot. Will be 90F & no wind today. MP

[old] j.d · Post by **[old] j.d** » September 24th, 2004, 4:57 pm

1k wup 6*400m 1:29.4{2min rest} 1:29.3{2min rest} 1:29.2{2min rest} 1:29.4{2min rest} 1:28.9{3min rest} 1:28.5 2k wdown

[old] GeorgeD · Post by **[old] GeorgeD** » September 24th, 2004, 8:42 pm

Saturday 25th 10:00am 40min / 110df / 20spm / strapless 10404 / 1:55.3 / 228.1w / 11.40spi Bit stiff after yesterday but genrally ok. Now that I am getting a feel for the lower drag I will work at getting my pace up for 40 minutes then increase the time gradually to an hour. Would be looking to row these at 12.5spi comfortably before progressing. - George

[old] dadams · Post by **[old] dadams** » September 25th, 2004, 2:40 pm

Beat Karppinen's eight year old 2000m WR today. With a USIRA official and witnesses. 5:47.1!!! Splits - 500 - 1:21.6 1000 - 1:28.1 1500 - 1:28.7 2000 - 1:28.8 Dwayne

[old] seat5 · Post by **[old] seat5** » September 25th, 2004, 3:55 pm

All in a day's work for.....SuperTaff. Congrats, Dwayne!!!!

[old] Dr. Z · Post by **[old] Dr. Z** » September 25th, 2004, 5:14 pm

Congratulations, Dwayne. Do you think you'll do that time at the actual USIRT trials, end of October? Same strategy or go for more even pacing in the race-like situation?