What Training Have You Done Today???

[old] ranger · Post by **[old] ranger** » December 24th, 2004, 2:19 pm

113 df. ranger

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 24th, 2004, 2:31 pm

Thanks all, (Nice sessions Ranger ) I don't know if I will try again, these things usually happen when you don't expect them, so I will just wait for my time to come. Hywel has been right all the way along, when I first meet him he said that I was not mentally strong, he has was spot on. Hywel is a good bloke and motivates me a lot, I feel ashamed that I have let him and myself down by not going sub 17:00 yet. Fitness is there to do it; it is just that I can't push hard when it starts to hurt. Sir Pirate

[old] GeorgeD · Post by **[old] GeorgeD** » December 24th, 2004, 3:40 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Dec 25 2004, 07:31 AM)</td></tr><tr><td class='quote'>he said that I was not mentally strong, he has was spot on......... it is just that I can't push hard when it starts to hurt. Sir Pirate </td></tr></table> WRONG, WRONG, WRONG, WRONG hey Pirate, if you dont have any confidence in yourself then feed off the confidence we have in you .... this is a real bummer and I have no doubt we ALL can relate to how you feel. The measure of a person is not how many times they get knocked down it is how many times they get back up - make sure it is always one more time. Maybe this is an opportunity to asses your training, maybe you need a break, maybe more distance - who knows, but I dont for one minute believe it reflects on your character. regds George (who has been knocked down more than once)

[old] Godfried · Post by **[old] Godfried** » December 24th, 2004, 3:52 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (GeorgeD @ Dec 24 2004, 09:40 PM)</td></tr><tr><td class='quote'>The measure of a person is not how many times they get knocked down it is how many times they get back up - make sure it is always one more time. </td></tr></table> I agree , get on you rower Pirate. And when you have done something fast, you may <a href='http://www.talklikeapirate.com/ppi.html' target='_blank'>read this</a> , after you did it!

[old] Sonic · Post by **[old] Sonic** » December 24th, 2004, 4:14 pm

Phil George is spot on. Start with 17.29 and go on and beat that first. Which you know you can. Go about it like you did with your sub 18, once you had that nailed you made a point of doing all your 5k's sub 18. I don't think you have to post when you are going to try sub 17 just go and do it and report back. best Wullie

[old] Ash · Post by **[old] Ash** » December 24th, 2004, 9:25 pm

Tuesday: 2 hours of badminton Wednesday: 6k recovery row 6k recovery run Thursday: 6.5k recovery row 6.5k recovery run Today: 9.5k recovery row 1k recovery swim Doing everything at a low intensity at the moment as i beleive i've over done it in the last 6 months, spending the last 2 in constant illness. Building up gradually, with first hard session on the 31st.

[old] GeorgeD · Post by **[old] GeorgeD** » December 25th, 2004, 3:17 am

Ash, whats constitutes a recovery row for you and why the 31st - what is your next target and how will you determine your intensity? - George

[old] GeorgeD · Post by **[old] GeorgeD** » December 25th, 2004, 3:19 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Dec 25 2004, 07:16 AM)</td></tr><tr><td class='quote'> 15K of free rowing, with breaks, at middle distance paces (mainly 1:42-1:45, but with surges up to race pace), 2/3 power (10 SPI) 8 x 500m at 1:36, 3/4 power (11-12 SPI), 500m active rest 8 x 250m at 1:30, full power (13-14 SPI), comfortable rest Total: 27K Same as yesterday, basically, except I did a little more sub-1:40 rowing in the opening 15K and held the line on the 500s at 1:36.  </td></tr></table> Ranger, what is the reason for these sessions - are you building to WIRC and if so what are these sessions aimed to achieve? You are mixing UT distances with AN length intervals ? - George

[old] ranger · Post by **[old] ranger** » December 25th, 2004, 7:33 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>Ranger, what is the reason for these sessions - are you building to WIRC and if so what are these sessions aimed to achieve?  </td></tr></table> Cheers, George. Merry Christmas to all. Today: 15K free rowing, with breaks, 1:38-1:48, 2/3 power (10 SPI) 5 x 500m @ 1:35, 3/4 power (12 SPI) 5 x 250m @ 1:30, full power (14 SPI) Total: 22.5K Really like these sessions. Just playing with my anaerobic threshold, working up to it and then backing off. Cut things a little shorter today but will lengthen out again tomorrow. Heart rate moves up toward 170 bpm on the 500s but not beyond; my anaerobic threshold is 172 bpm. Nice power, suspension, and length on the 250s. 1:30 comes smoothly at 36 spm (14 SPI). I'm delighted with that. Power to burn. I'll slowly length these rows at 1:30 to 500m. We''ll see, but when I stroke lightly (e.g., 28 spm), I seem to be rowing 1:48 with a heart rate in the low 150s. If that holds up, I would be _very_ pleased. It means that, if I get other things right, I could try to row a marathon at 1:48. With my old stroke at high drag, 1:48 for long stretches took my heart rate to my anaerobic threshold (172 bpm), so I could only row a marathon at 1:54. To answer your questions, George: Yes, I am training for WIRC, or at least the qualifying regattas that precede WIRC. These begin in a month or so. I'll row at Toronto and Elkhart before Boston. Working on middle distance paces now, building up to some hard distance and middle distance rows (5Ks, 10Ks, 60min, etc.), and perhaps some long fartleks (e.g., Zatopeks). The new stroke feels great. I'm really getting it now. 113 df. ranger

[old] toddler · Post by **[old] toddler** » December 25th, 2004, 7:42 am

Sorry to hear about your failed 5k P.B attempt Phil. Still a good workout though, and I'm sure you've got a sub 17min in you. Merry Christmas & Happy New Year to all. Toddy

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 25th, 2004, 7:51 am

Nice going Ranger, these sort of reports are much more informative then the "information" you used to give us. With the HR information we can see how hard you are working, we can now see your stroke coming together well. You may have known yourself that your stoke felt good, but we only had your word for it, you are hitting some good scores now, can't wait till you race with the new stroke. I do hope you regain you WR at Boston. What rest did you take between the 500's & 250's? was it active, wolverine style? I got had a spare hour today before I started the Christmas dinner so thought I would just do a even pace 5K. Typical, floated along at 1:45 - 1:46. Only 5 seconds slower than my "blow up" pb attempt yesterday and 2spm lower rate too!! Sir Pirate

[old] toddler · Post by **[old] toddler** » December 25th, 2004, 7:52 am

As the UK board is down I've decided to come over to this side of the pond. Yesterdays training 2500m @21spm 1.55.5 1000m @38spm 1.31.8 (this was for Team Oarsome Challenge, Okay for first 500m then bottled it, splits 1.29.4@38/1.34.2@39spm) 21097m @23spm 1.51.5 best split 1.34.2@34spm 2500m cool down. total 27097metres Today 5000m @22spm 1.56.5 best split 1.33.8@33spm 5000m @27spm 1.46.0 last 2k in 6.53.7min 15000m @21spm 1.58.8 best split 1.33.9@36spm Total for today 25000m Toddy

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 25th, 2004, 7:55 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (toddler @ Dec 25 2004, 11:52 AM)</td></tr><tr><td class='quote'> Today 5000m @22spm 1.56.5 best split 1.33.8@33spm 5000m @27spm 1.46.0 last 2k in 6.53.7min 15000m @21spm 1.58.8 best split 1.33.9@36spm Total for today 25000m Toddy  </td></tr></table> How did I know that Toddler!!!! Mrs Toddler must be a "rowing Widow" Sir Pirate

[old] Rocket Roy · Post by **[old] Rocket Roy** » December 25th, 2004, 8:01 am

Me too, Merry Xmas everyone! nice session Toddy, yesterday for me was; 40 mins stepper at 250 watts ' 5k breakfast, pm, 15,100m total for day 20,100m Today 15,000 before the family got up. breakfast now....eggnog and bacon. Will try to do another session this afternoon.

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 25th, 2004, 8:12 am

Rocket man, are you putting the diet on hold for the Christmas Dinner!!! You will have to do 80mins on the stepper in the morning if you are Sir Pirate