What Training Have You Done Today???

[old] phowd · Post by **[old] phowd** » October 11th, 2004, 4:25 pm

George, Did you strap in for those 500's? I've been going strapless and trying to stay in the 12-13 m per stroke range for most everything over the past 3-4 months, but still can't get above 26 or so without straps. My BP 2k at 20 SPM (strapless) is now within 8 seconds of overall best, so I am sure it is paying off, hope you feel that way as well. Peter

[old] GeorgeD · Post by **[old] GeorgeD** » October 11th, 2004, 6:39 pm

Peter. I strapped in as have not really gone quicker than about 26/27spm strapless. Having said that I had no evident 'pulling' on the straps which was good. I will only strap in on this fast stuff ... more than happy with the lower 110df (down from 130df) as felt smooth at the catch and no negative trying to maintain the drive speed. I think that anything down to 1ok or maybe 30min I will continue strapless. - George

[old] GeorgeD · Post by **[old] GeorgeD** » October 12th, 2004, 3:16 pm

Wednesday 13th 5:45am Warm up - 2000m 30min @ 20spm / 110df - 1:53.8 / 7906m / 237.3w (11.87spi) Cooldown - 2000m Total 11906m I was tired just getting out of bed this morning , it was a struggle. - George

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » October 13th, 2004, 7:39 am

Was going to do marathon but wussed out and just did a HM .. 1hr 29mins 48.1 secs 2.07.7 27spm a pb by wait for it .1 of a second bliddy hell. Was just going along at 2.08- 2.09 then got to 18 k and thought ummmm if I quicken up I can duck under the magic 90 mins again and then I wouldn't feel guilty about not doing the marathon .

[old] GeorgeD · Post by **[old] GeorgeD** » October 13th, 2004, 3:09 pm

Thursday 14th 5:45am Warmup 2000m 4 x 2000m / 3min rest 7:18.6 1:49.6 27spm 7:10.4 1:47.6 27spm 7:02.2 1:45.6 27spm 6:54.8 1:43.7 28spm Ave 1:46.6 27spm Cooldown 2000m Testing the waters session, quite comfortable. - George

[old] Mark_J · Post by **[old] Mark_J** » October 14th, 2004, 12:30 am

Today isn't a schedule practice day for my team so I did a run. About 2.5 miles, halfway through I found a good hill and did 8 hills, so probably .5-3/4 of a mile of hills. Then I did some squats, kind of light because supposdly we are doing 2 20 minute ergs tomorrow + some runs. I'll report back!

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » October 16th, 2004, 1:30 pm

10 mins warm up 3 x 10 mins ut 1 with 4 mins rest 2.02.8 23spm 2444 2.02.7 23spm 2447 2.02.3 24spm 2454 3k cool down total 11,607 metres pleased with this session and can't believe thses splits are quicker than i rowed at Birc last year. will do another session tonight at work .

[old] sloro7 · Post by **[old] sloro7** » October 16th, 2004, 3:54 pm

Rowed my fourth Half this am. Just did not have it. Walked away 3 times but came back to finish it. I guess it was just one of those days.

[old] Mark Keating · Post by **[old] Mark Keating** » October 17th, 2004, 4:58 pm

Sat on the erg for the first time in 29 days, and boy did it show. 20' UT1 session felt like it took forever, and it did. I was a full 10% slower than my most recent 20' piece about 5 weeks ago. And to add injury to insult, I strained my lower back as well. Looks like I've got my work cut out to make 7:20 by Christmas.

[old] Mark_J · Post by **[old] Mark_J** » October 17th, 2004, 11:59 pm

2.5 Mile Run 15 Minute warm up piece @ 20 spm 2X2000 Meters 2:06, 2:05-500/m splits 1 Mile Run and 10 hill repeats

[old] tomhz · Post by **[old] tomhz** » October 19th, 2004, 4:23 pm

My first AN-type training of a 5 month training program: 4x1:30 @1:44 pace. This pace is 2 sec faster than my 1K pace. Stroke rate about 32. My short distance are weak. I need to do a lot of these trainings to build up strength and to learn to row at higher rates. I hope this will lead to sub 7:10 within 2 months. Current 2K PB is 7:17. Tom

[old] Mark_J · Post by **[old] Mark_J** » October 20th, 2004, 12:12 am

4K 20 spm, 2:06 500m/split Assorted weight training 5 hill runs

[old] Vapor Trails · Post by **[old] Vapor Trails** » October 20th, 2004, 6:54 pm

40 minutes rowing at 25spm (1:56.5) followed by a 2500m row at 20spm (1:47.5). Just made it under 9 minutes for the 2500m. 8:57.6

[old] Carl Henrik · Post by **[old] Carl Henrik** » October 22nd, 2004, 4:28 am

Have been sick for a week. Been trying to train a little while not fully well (after initial 3day rest off course! and after evaluation of sickness characteristics! ) and it worked out ( ). The day before yesterday I decide to try a bit harder piece: a 2x1k@2k pace to boost the stroke volume a little. 351 watt. After the first I felt ok, might have been able to keep it a k more I thought. After the second interval I started to feel a bit of a burn and I don't know if a sub 6:40 would be possible. The second k in a 4x1k @2k should be the easiest, and if so, it corresponds to 2k pace usually because you can keep it up the 2 coming intervals. Pleased with the results though. Could have lost more. Last time I was sick it took me 5 months to get back, and I had only been trainig for 4! Yesterday I ran 1500m as a test (a group test, not something I would have done individually). 4:30 was the time wich also is ok given sickness and only having run once a week prior to that, and only for four months. I have started running twice per week now so hopefully the time will better itself. Quite exciting to be able to get in to running at this level. Ok, not so fast, but still...much faster than I ever have thought I would run.

[old] Carl Henrik · Post by **[old] Carl Henrik** » October 22nd, 2004, 2:10 pm

Recovery row. 5 heart beat per minute above HR prior to illness at the same wattage Mostly pleased by this.