What Training Have You Done Today???

[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

[old] GeorgeD · Post by **[old] GeorgeD** » December 12th, 2004, 3:56 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Dec 13 2004, 08:13 AM)</td></tr><tr><td class='quote'> I was planning to do the 1st 15mins at 1:48 pace then slow it down to around 1:55-2:00 pace. Sir Pirate  </td></tr></table> Pirate is that your idea of a recovery session generally. Do you do any UT2 type training similar to the Interactive programme. I am thinking that I am not doing enough in the 60 - 70% HR range, but know I could not achieve the paces they recomend and stay under the limit .... but that will come. - George

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 12th, 2004, 4:10 pm

I normally do 30mins at 20spm at 1:55 to 2:00 pace at a HR of 132 - 138 (depending on how I feel) Today was different due to hurting my shoulder yesterday, made the decision to not do low rate work for a few days. I do 30min at 20spm twice a week. I have never followed this interactive programme. Sir Pirate

[old] Atorrante · Post by **[old] Atorrante** » December 12th, 2004, 7:45 pm

Went in the morning for a 2 hour bike ride. Then in the afternoon a 10K row in 38:36.

[old] neilb · Post by **[old] neilb** » December 13th, 2004, 8:48 am

Planned 10k steady changed at last minute to test to establish PB (only second week of "serious" rowing after probably 12 months of not very much - but lots of other CV work). 38:19:08 (HR averaged 149, peaked at 167, and was in the band 150 - 175 for about 22 minutes.) 45 minutes of pilates afterwards to lengthen muscles and help recovery. Happy with this time as the benchmark so now 2-3 months of lots of good steady work and then I will see if I can improve on it. I am shattered!

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 13th, 2004, 5:58 pm

25 miles on the road bike, then rowing session this evening- 20 minutes 5724m (1:44.8) 29spm Sir Pirate

[old] Mark Keating · Post by **[old] Mark Keating** » December 14th, 2004, 9:23 pm

yesterday 8' AT, 1:59, 26 SPM, 2013 meters 8' AT, 2:01, 26 SPM, 1981 meters 8' AT, 2:02, 25 SPM, 1967 meters today 15' UT1, 2:06, 22 SPM, 3583 meters 15' UT1, 2:07, 23 SPM, 3544 meters 4' rest between each interval sitting at about 406000 recorded meters so far

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 16th, 2004, 5:42 pm

Had such a hard ride on the bike today, the rain and the strong headwind, 1hr 10mins of fighting against it and the last 6 miles all up hill, it nearly brought me to tears. Have not had a tough ride like that in a good few years. I hated every minute of it. Could not do the session I had planned for tonight, as I was still mashed from the ride and to tired. Had to do something short just to get it done. 1500m warm-up 4000m at 1:43 (13:44) then 1500m cool down. I am going to sit down now and fall asleep in my chair now with a nice cup of tea Sir Pirate

[old] Atorrante · Post by **[old] Atorrante** » December 16th, 2004, 9:41 pm

Today I have two good sessions, but in a way dissapointing. At noon try a pb for the 10K, and 1400M short of do it, stop. So end 8587M in 33minutes, still a PB for me. Then at 5pm Try a 8K for the 30', but stop at 5K in 18:40. Another good dissapointing session.

[old] SimonB · Post by **[old] SimonB** » December 16th, 2004, 10:23 pm

Completed my very first HC today Steady 10k in a slow time (hehehe) Finding a nice comfy chair to join Sir Pirate with a cup of tea.

[old] Xavier · Post by **[old] Xavier** » December 17th, 2004, 5:49 am

Yesterday: 18k 71:15.5 / 1:58.8 / 20spm / avHR145 Particularly happy with this, as the overall average HR was between 68-69% (using the Karvonen formula - resting 40, max 193), and that's the lowest and fastest it's ever been. Was a bit knackered for my second session, so skipped it and ate a malt loaf instead. Xav

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 17th, 2004, 6:02 am

Nice steady work Xav Sir Pirate