What Training Have You Done Today???

[old] tomhz · Post by **[old] tomhz** » December 8th, 2004, 6:02 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (John Rupp @ Dec 7 2004, 09:53 PM)</td></tr><tr><td class='quote'> Had a tooth pulled yesterday and didn't eat or drink the rest of the day. This morning 30km in 2:20, drinking carrot juice in between but getting very hungry now.  </td></tr></table> John, what is the meaning of the numbers in the last row of your signature? Is that the drag factor? Tom

[old] John Rupp · Post by **[old] John Rupp** » December 8th, 2004, 6:41 pm

I did 42444 meters this morning, mostly easy plus 2 sets of 5x 1 minute at 5k pace to keep loose. I'm feeling a little stiff but good. I couldn't resist and drank some blended food last night, so am getting back to normal today. Tom, Those are my percentages based on the PAT (predicted age time) tables. John

[old] GeorgeD · Post by **[old] GeorgeD** » December 8th, 2004, 9:00 pm

Having done nothing faster than about 1:50 for a couple of months I decided to have a play at a 2k. Did not want to go flat out just blow out a few cobwebs .... it was amazing how nervous I was just plugging in the distance and not really knowing what to expect. Thought I would maybe look to just hold around 1:45 through the middle at a slowish rate then pick it up at the end. So as I was out of town I went to a small gym I had found, warmed up (drag felt light) and then when I went set the drag ... ooppps max drag was 89/90 so that was going to make it interesting Off we go... with a few good strokes first 500 1:42.4, then backed off and 2nd and third 500's in the mid 1:44's then the last 500 picked it up and went hard with 200 to go for a 1:32.* for the 500. Whole thing was over in 6:50 (1:42.5) at 28spm and 90df and a fair bit of fun.... was had. Blew out a few cobwebs and cooled down with another 6k. I was quite interested with this at such a low drag and wonder now what I would be capable of at a serious attempt at this drag, I think under 1:40's would not be to difficult but in no hurry to find out. - George

[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

LindaM · Post by **LindaM** » December 10th, 2004, 10:53 am

Yesterday I did 3 x 4K w/4:00 rests between, at an average pace of 2:32. But I've become curious about whether I have regained some muscle after fairly significant weight loss earlier this year. So today, I'm planning to do a 15 minute warmup, rest for 10 minutes and then see what I can do with a 5K high intensity piece.

[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