What Training Have You Done Today???

[old] Carl Henrik · Post by **[old] Carl Henrik** » November 14th, 2004, 5:15 pm

Did some deadlifts and dumbbell rowing to regain Max SPI. After that an easy 10k. After my PB 30 min session last wednesday my heart rate for the 181w intensity, that currently is my lowest, has decreased dramatically. It seems like that session was a real boost for my stroke volume or something. Today after weight lifting I maxed a 140BPM, last time with no preceding weight lifting I only reached 135bpm, wich is on the verge of too low for what I was aiming for. Or perhaps, it was not the 30min session, but the two days rest that is the reason. I don't know, but the development does heighten my interest for the 5/2 training regimens which I never have tried.

[old] John Rupp · Post by **[old] John Rupp** » November 14th, 2004, 6:43 pm

Carl, How much weight do you lift in your dead lifts? Do you feel they help with generating more power on the erg? Thanks

[old] Atorrante · Post by **[old] Atorrante** » November 14th, 2004, 7:32 pm

7K in 27:something in the morning, and 10K in 38:39 (PB) an hour ago.

[old] Carl Henrik · Post by **[old] Carl Henrik** » November 15th, 2004, 4:10 am

John, The reason for this weigh lifting period of mine is that I have lost some max spi. Currently no more than 15.5 as compared to 18.5 or something previously. This won't do if I am to go under 1:24 for 500m. The reasons I can think of is either I have lost technique, or talking fibers, some type 2b hast turned type 2a, or I have a partially latent stress injury in my back that prevents me from pulling as hard as I can, or I have lost muscle mass. The first reason I am working on in concurrance with reason three on the erg. The second reason I don't know how much impact it has and I am training for that to happen. I don't think or hope that deadlifting will reverse that. The fourth reason does not seem to be the case judging from the strength I still have with weights. Deadlifting I hope will negate possible effects of reason 3 and 4. I don't do much weight now in the deadlift, especially since I have just began, and there is also a bit of rehab over it. This second session I gradually built up with controlled and slow tens to find proper technique and contact. Starting with 80 and finishing with ten at 110kg. I use shoes with high sole to extend the motion range and I don't drop the bar from full lift but slowly lower it to the ground until it just touches. I don't take a new grip during a set either usually. But, I've heard one is supposed to to make sure of proper technique but it feels like I have it without. Sometimes I do it just to do it though. In sweden there are four weight excercises that rowers are supposed to do. It's bench press, clean, bench row and squats. That's it, and that's not so good in my humble opinion. Clean and bench rows I don't do. Instead I do deadlifts and dumbbell row. Interested in barbell row as well for more "compoundity" working the lats. Deadlift is as compound as it can get though. Dumbbell rows I do 5's at 47kg wich is good I think so at least I have no loss in arm power. Sorry, a bit more info than you asked for but there it is anyway.

[old] John Rupp · Post by **[old] John Rupp** » November 15th, 2004, 5:36 pm

Carl, That is helpful. Thanks for sharing.

[old] DougB · Post by **[old] DougB** » November 16th, 2004, 12:39 am

Tried my first Hywel session today, to get a feel for how far away I am from a 6:30 2K. 1:20 on, 1:00 rest. 4000m warmup 1:36.6 33spm 414m 1:36.6 32spm 414m 1:36.7 32spm 414m 1:36.6 32spm 414m 1:36.6 32spm 414m 1:36.5 32spm 414m 3000m cool-down I think I need to work on my consistency a little. The first 6 sessions were actually quite enjoyable, cruising along at a nice clip. The last 2 got hard, though.

[old] Sir Pirate · Post by **[old] Sir Pirate** » November 16th, 2004, 10:50 am

Just a couple of 1K’s before BIRC 2000m Warmup 2x1000m 1st 3:11.4 (1:35.7) 2nd 3:11.8 (1:35.8) Could of done a 3rd but am to lazy 1000m cool down Sir Pirate

[old] GeorgeD · Post by **[old] GeorgeD** » November 17th, 2004, 1:15 am

Wednesday 17th Warmup 1298m 60min @ 1:52.5 / 23spm / 114df / 246w / 16005m - (Ave HR150 = 83.3% HRR) Cooldown 1143m Total = 18,446m

[old] Carl Henrik · Post by **[old] Carl Henrik** » November 17th, 2004, 4:45 pm

3x1k @ 355watt. or 3:19 average. A long time since I did this intense training and I felt quite unfamiliar with it. The first set I felt very stressed and uncontrolled with the quick strokes. Still I did no more than 33 spm. The latter k:s were at 32 spm. I felt uncomfortable trying to go at a higher rate which is positive in a way actually. Warming up I managed SPI 16 so I have gained 1 unit in max strength since strength period began and my 2k SPI seems to be most comfortable at 11, which is very nice. I didn't feel very out of breath but the "ants" or the lactate that feels like an angry ant invasion of the body, scared me off from doing the fourth. Strangely, I felt it almost solely in my calfs and buttocks. One sits on the buttocks, so that's reasonable, and my guess is I have a static contraction of the calfs building up lactate as I go. I had the same feeling when I did my PB at 2k. And, when I ran 1500m at 4:30 I felt most latcate in my arms and biceps which I probably had a static contraction in. Wow, guees technique ain't my thing in no sport. But always good to have something to work on. In 3-5 days I will try the fourth k as well now that I know more what I am about to feel and will be more mentaly and techniqually and physiqually prepared for that.

[old] John Rupp · Post by **[old] John Rupp** » November 17th, 2004, 5:26 pm

Carl, Is your warmup still the same as it was a year ago? Thanks.

[old] Carl Henrik · Post by **[old] Carl Henrik** » November 17th, 2004, 5:33 pm

John, Yes, I believe so. I do what I would do before a race. About 10minutes at a rather low intensity. Then a "heavy 6" and then a "speedy 6" (all out in rate and pace). Thereafter if it was a race I would try a 250 m start to feel the race intensity. This one I skip before a 4x1k though.

[old] Sir Pirate · Post by **[old] Sir Pirate** » November 17th, 2004, 5:58 pm

Recovery row tonight, just a paddle, watching the back just in case. 30min 1:59.0 7566m 18spm Sir Pirate

[old] chickenlegs · Post by **[old] chickenlegs** » November 18th, 2004, 12:43 pm

did a 6000 m piece yesterday: 1:42.9 @ 24 spm. not a p.b. but not far from it either.

[old] Ash · Post by **[old] Ash** » November 18th, 2004, 4:04 pm

Nice going chicke legs. Yesterday for me 2 x 1250m with 2k recovery, aiming to simulate the middle of my race ready for BIRC. 3:53.8, 33 spm, 1:33.5 3:52.5, 33 spm, 1:33.0 Pleased. If I can hold 1:33.0 for the middle 1250 i could be on for sub 6:10. Doubt it though!

[old] GeorgeD · Post by **[old] GeorgeD** » November 19th, 2004, 8:35 pm

Saturday 20th Warmup 2492m 30min 20spm @ 1:50.3 / 114df / 260.5w / 8156m - (Ave HR156 = 88% HRR) Splits: 1:49.8 1:50.5 1:50.6 1:50.9 1:50.7 1:50.5 1:50.4 1:51.4 - ? 1:50.3 1:48.4 Cooldown 2455m Total = 13102m