What Training Have You Done Today???

[old] Rocket Roy · Post by **[old] Rocket Roy** » December 9th, 2004, 4:50 pm

20 mins stepper, 1 hour bike, 40 mins stepper, 5k. then breakfast, was a cup of tea and a can of Orangina, lunch plate of salad with some sliced meat and 2 slices of bread. tea. 4 x 5k, 5 min rests. 83k

[old] GeorgeD · Post by **[old] GeorgeD** » December 9th, 2004, 5:12 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Mark Keating @ Dec 9 2004, 02:28 AM)</td></tr><tr><td class='quote'> total 2117 meters this was my first bit of training in the TR band with C2's 20 week training programme  </td></tr></table> Mark, with your warmup and active rest your total must have been more that this ?

[old] John Rupp · Post by **[old] John Rupp** » December 9th, 2004, 5:33 pm

42917 meters. Roy, You did 83k?

[old] Coach Gus · Post by **[old] Coach Gus** » December 9th, 2004, 6:05 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (John Rupp @ Dec 9 2004, 01:33 PM)</td></tr><tr><td class='quote'> Roy, You did 83k?  </td></tr></table> No that's his current weight of 83kg. I thought the same thing at first.

[old] J.D. · Post by **[old] J.D.** » December 10th, 2004, 2:04 am

Did a marathon yesterday (3:07) so I was looking for something a little shorter and faster today. 8x1200m at 2:15, 2:05, 2:01, 2:00, 1:59.5, 1:59, 1:58, 2:18. Felt pretty good. Must try a 2K sometime soon. And my cold is getting better. Yay!

[old] Mark Keating · Post by **[old] Mark Keating** » December 10th, 2004, 9:58 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (GeorgeD @ Dec 9 2004, 09:12 PM)</td></tr><tr><td class='quote'> Mark, with your warmup and active rest your total must have been more that this ? </td></tr></table> You're right George. 2117 meters was my total distance rowed in the TR band. I haven't been recording my warmup, cool down or active rest meters. Today, 25' @ UT1, 5913 meters, roughly 2:07/500

[old] Mark Keating · Post by **[old] Mark Keating** » December 10th, 2004, 10:17 pm

5' warmup stretch 8' AT, 26 SPM, 2002 m 4' active rest 8' AT, 26 SPM, 1960 m 4' active rest stretch for my first interval, I went out at about 1:50 for the first thirty seconds in order to get my HR into the AT range (160), then levelled out at 2:02 to 2:03 for the remainder, ending at 1:59.9. Total time in my target heart range was about 7:30. for the second interval, I stuck with 2:02 from start to finish and let my HR gradually build up to 160 - this took about 90 seconds. Total time in my target heart range - 6:30. So here's today's trillionaire dollar question - which of the two approaches above will give me max value for my time spent training?

[old] GeorgeD · Post by **[old] GeorgeD** » December 11th, 2004, 2:56 pm

Hi Mark, all I have read says get your HR up into the zone (bottom end) as fast as possible and then this allows drift to take place before you hit the top. I would think that 5 - 7 good strokes to elevate is a good idea then look to hold your tagret split. You dont say what your target is but I am guessing round the 2:02? - so those first few strokes get you there and then you hold it as best you can. It is by far more beneficial to even split the distance than to go 'hard' and then allow your split to drift backwards. Another factor may be how low your HR is getting below your 'target HR' in the recovery period. I note you are having 'fixed' period active rests, and it may be interesting to use the C2 Training guides idea of recoveing to a % of your HR instead. I have never tried this but just playing around on the erg it would seem to me that this might be a good way of doing it. - George

[old] Carl Henrik · Post by **[old] Carl Henrik** » December 11th, 2004, 5:09 pm

I've only trained 4 times this week and it feels crap. Today was 3k warmup, squats, 10k. All erging was at 2:02 average. Looking forward to tomorrow so I can train again *addict*

[old] Mark Keating · Post by **[old] Mark Keating** » December 11th, 2004, 5:41 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (GeorgeD @ Dec 11 2004, 06:56 PM)</td></tr><tr><td class='quote'>It is by far more beneficial to even split the distance than to go 'hard' and then allow your split to drift backwards. </td></tr></table> That's what I was thinking too, but just wanted a second opinion. I found my first interval very tiring and I think that it because I went out relatively hard to get my HR into the target range. <table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>Another factor may be how low your HR is getting below your 'target HR' in the recovery period. I note you are having 'fixed' period active rests, and it may be interesting to use the C2 Training guides idea of recoveing to a % of your HR instead. I have never tried this but just playing around on the erg it would seem to me that this might be a good way of doing it. - George </td></tr></table> That's a good idea, especially since I am never sure how long I should be resting between intervals anyways. I'll check the training guide to see what they recommend. Thanks Mark

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 12th, 2004, 11:52 am

Recovery row today, after 2 harder sessions yesterday. Have had to put my low rate work on hold due to damaging a tendon in my shoulder. 30min recovery row today, found a nice grove after 10mins and managed to sit on it all the way to the end. Turned out to not be much of a recovery in the end. 8426m (1:46.8) 28spm Sir Pirate

[old] Coach Gus · Post by **[old] Coach Gus** » December 12th, 2004, 2:41 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Dec 12 2004, 07:52 AM)</td></tr><tr><td class='quote'> 30min recovery row today, found a nice [/B]grove after 10mins  </td></tr></table> As in trees?? How do you manage to find something like that on a stationary machine?? Are you using some "training" supplements? Sir Pirate and the English language!!! At least you pretty much always spell the word properly even if it's the wrong one! Groovy man!

[old] GeorgeD · Post by **[old] GeorgeD** » December 12th, 2004, 3:04 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Dec 13 2004, 04:52 AM)</td></tr><tr><td class='quote'> 30min recovery row today, found a nice grove after 10mins and managed to sit on it all the way to the end. Turned out to not be much of a recovery in the end. 8426m (1:46.8) 28spm Sir Pirate  </td></tr></table> Heck Pirate, what pace did you start out at For me just 45 min at UT2 HR, about 2:00 pace at 18-20 spm. - Cant see how your only supposed to be warm at this effort (breathing still very relaxed and conversational), I am still drenched in sweat but that is just me - George

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 12th, 2004, 3:05 pm

GROOVE I should read back what I have put down before I apply it to the forum. It's all the blows to the head as a youth that has made me like this Sir Pirate

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 12th, 2004, 3:13 pm

I was planning to do the 1st 15mins at 1:48 pace then slow it down to around 1:55-2:00 pace. I was bang on target at 15mins but felt very comfy at that pace so stayed there for another 5 minutes. Just picked the pace up over the last 10 mins. When you feel like that it is a crime not to take advantage of it. I have had a few good sessions over the weekend. I did 5K at 120df in 17:12.9 then a 6:33.9 2k a few hours later and the 30 mins today. Seems funny that soon as I injure my shoulder I start to row better, go figure?? Sir Pirate