What Training Have You Done Today???

[old] Atorrante · Post by **[old] Atorrante** » November 19th, 2004, 9:40 pm

I'm hooked with the 10K, for now. Wed and Thursday were exact replicas 10K in 38:46. Today made a PB in the disatance, 38:30

[old] GeorgeD · Post by **[old] GeorgeD** » November 20th, 2004, 7:09 pm

Sunday 21st Warmup 1777m 60min 18spm (17spm) @ 2:02.4 / 114df / 190.7w / 14703m - (Ave HR139 = 74% HRR) Cooldown 970m Total = 17440m Crap session but hard all the same, splits were: 1:55.0 1:56.3 2:17.4 - handle down had discussion with self about going home 1:59.1 - still not happy 2:13.7 - a drink, a towel off, an uppercut to chin 1:56.9 Average spm ended up at 17 - this was a tough session and I probably went off a little quick given my 30min r20 of yesterday, so I will do it again. This is a sesssion Mel H mentionion for finding lower end of UT1 pace with yesterdays session being the upper end. They are both physically demanding and I was absolutely drenched after 10mins of both, but I think I will use them as guides and alternate week about. - George

[old] John Rupp · Post by **[old] John Rupp** » November 20th, 2004, 7:33 pm

I'm having a tooth removed Monday, thought it was going to be Thursday so I missed rowing that morning. Then did about an hour yesterday. Today, 2x 30:00 easy, 10x 1:00 with :30 rests, then 1k in 3:45.8 (1:53.7, 1:52.1). This felt good. Nothing too outstanding but at least I'm still keeping at it. I'm going to back off my distance from now on, which will give me time for more running and other activities.

[old] Sir Pirate · Post by **[old] Sir Pirate** » November 22nd, 2004, 8:02 am

Time for me to get back to the 5K's. Got to get sub 17:00. Have not done a 5K for around 7 weeks so just wanted to see where I am at. 17:26.0 at 29 spm. went through the 1st 2K in 6:50 which was a bit quick and I had to slow the 3rd 1K to 1:48 pace for a while then slowly made a push again, last 500m 1:42.0 Need to sort the pacing out I think. Sir Pirate

[old] John Rupp · Post by **[old] John Rupp** » November 22nd, 2004, 9:08 pm

Sir Pirate, Nice rowing. I survived the dentist today. Nothing but water the rest of the day. arghhhh

[old] Sir Pirate · Post by **[old] Sir Pirate** » November 23rd, 2004, 7:29 am

Today was 1000m warm-up 30min 8404m then 4000m at 20spm 1:58.4. Total of 13404m Sir Pirate

[old] Rocket Roy · Post by **[old] Rocket Roy** » November 23rd, 2004, 9:56 am

Went for Flu jab this morning then on to get my fat measured at the gym:D I'm at 24.4 % fat so that means I'm carrying 21.7 kilos of extra Lard This means if and when I lose it I will be lightweight, I only intend to lose 15kilos and keep a healthy 6 kilos of fat and be a ripped LWT. Throat still very sore so only did a 20k at 2.00- 2.10, then 10 mins an the stepper. Bang on 89 kilos, so another 20k this afternoon.

[old] Rocket Roy · Post by **[old] Rocket Roy** » November 23rd, 2004, 12:52 pm

4.45pm and another 20k in the bag, quite hard this 2nd one of the day. I'll try to do another 40k tomorrow as well.

[old] SteveV · Post by **[old] SteveV** » November 23rd, 2004, 12:59 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Nov 23 2004, 11:52 AM)</td></tr><tr><td class='quote'> 4.45pm and another 20k in the bag, quite hard this 2nd one of the day. I'll try to do another 40k tomorrow as well.  </td></tr></table> 40km a day, you've been hanging around with Ranger for too long

[old] Coach Gus · Post by **[old] Coach Gus** » November 23rd, 2004, 2:03 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (SteveV @ Nov 23 2004, 08:59 AM)</td></tr><tr><td class='quote'> 40km a day, you've been hanging around with Ranger for too long  </td></tr></table> Next thing you know he'll also be skipping and sitting for hours. Ranger I and Ranger II.

[old] SteveV · Post by **[old] SteveV** » November 23rd, 2004, 2:05 pm

well as long as he doesn't start watching race that he should be rowing in, I think he will be OK.

[old] Xavier · Post by **[old] Xavier** » November 23rd, 2004, 3:02 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Nov 23 2004, 01:56 PM)</td></tr><tr><td class='quote'> This means if and when I lose it I will be lightweight, I only intend to lose 15kilos and keep a healthy 6 kilos of fat and be a ripped LWT  </td></tr></table> Join the club Roy! You going to Cardiff? Xav

[old] Rocket Roy · Post by **[old] Rocket Roy** » November 23rd, 2004, 4:18 pm

hearty Ha-Ha, Gus and Steve, I intend to do 2 sessions a day one at the gym in the am and one probably a 20k at home in the pm. Whilst eating almost normally and that should shed some weight. Xav, yes I'll be doing Cardiff with a 6.39 minimum providing I'm well. I was up and ready for it at birc, just bad luck to get an infection. my training with Gus had got me to a mid 6.30 row, i've just not had chance to produce it. Roll on Cardiff. in addition to the 40k I'll be doing fast bits every other day. plus the bike and stepper, but no rope or sit-ups

[old] Coach Gus · Post by **[old] Coach Gus** » November 23rd, 2004, 5:23 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (SteveV @ Nov 23 2004, 10:05 AM)</td></tr><tr><td class='quote'> well as long as he doesn't start watching race that he should be rowing in, I think he will be OK.  </td></tr></table> Nah, that would never happen. Roy would rather die on the erg than to give up without even trying.

[old] SteveV · Post by **[old] SteveV** » November 23rd, 2004, 5:36 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Nov 23 2004, 03:18 PM)</td></tr><tr><td class='quote'> My training with Gus had got me to a mid 6.30 row, i've just not had chance to produce it. Roll on Cardiff. in addition to the 40k I'll be doing fast bits every other day. plus the bike and stepper, but no rope or sit-ups  </td></tr></table> and by Cardiff you will be exhausted. This could be fun, will he get to Lwt or sub 6:30 first, or neither, take your bets