What Training Have You Done Today???

[old] Paul Smith · Post by **[old] Paul Smith** » December 26th, 2004, 3:35 pm

Today 60min Strapless at a steady 1:57.5 pace. I forced myself to raise the spm in this session to 25spm all the way and it seemed very fast with me having to concentrate to avoid it dropping, also felt harder work than it should have been at this pace. I'm wondering if too much low spm work can become a bad thing?

[old] GeorgeD · Post by **[old] GeorgeD** » December 26th, 2004, 3:41 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Dec 27 2004, 05:10 AM)</td></tr><tr><td class='quote'> Recovery row today. 21097m 1:57.8 (82:52.3) at 22spm. Sir Pirate  </td></tr></table> Nice session Phil - I think this is the sort of session that will make you a 'Champion' - George

[old] John Rupp · Post by **[old] John Rupp** » December 26th, 2004, 6:06 pm

I drove to Mexico last Monday evening, had quite extensive dental work done Thursday, and drove back Friday evening. It was a long drive through traffic, 306.4 miles, which took 4:42 going and 4:40 coming back. My jaw has swollen up more since Friday evening, likely from eating ice cream, which will now be avoided while healing. My rowing has consisted of 2 hours at 2:24 pace each of the last two mornings, ~ 27 spm and 61 df. I'm going to keep it easy until healed, which will probably take a week or two and to get the anesthetic etc out of my system.

[old] Rocket Roy · Post by **[old] Rocket Roy** » December 27th, 2004, 8:32 am

I woke up with a chesty cough today, so thought about staying in bed and just cough. But decided to go to the gym and do stuff that didn't require breathing a great amount. result; 1 hour stepper at 250 watts 10 mins stepper at 290 watts 3 mins at 320 watts easy 5k strapless. now weigh 83.9 k, so lost 1/2k over Xmas, result!

[old] Sonic · Post by **[old] Sonic** » December 27th, 2004, 8:54 am

Well done Roy Still having trouble with my knee. Set the monitor for 21097 target 1.54 , felt the knee after 1500m so only managed 5k Got Htt on for her 10k, nice row 2.40.7 spm 23 . Did a easy 3x2ks keeping her company. So 11k , might do some later. Not sure if it's best to rest the knee or do some easy paddles. managed to put 2lb on over Christmas Sonic

[old] ranger · Post by **[old] ranger** » December 27th, 2004, 10:29 am

15K, with breaks, at UT1 and AN paces (1:47-1:40) and rates (22-28 spm), capped by anaerobic threshold (172 bpm) 5 x 500m at 1:36 and 32 spm (TR pace and rate), 500m active rest 5 x 250 at 1:30 and 40 spm (AN - 2 pace), 250m active rest warm down Total: 25K Middle distance paces are feeling _very_ nice. With my new stroke, it looks as though I might indeed get to 1:42 or so at my anaerobic threshold. If so, watch out! I continue to repeat 500 at race pace and rate below my anaerobic threshold. Love the flow of this workout: UT1/AT, then TR, then AN+ paces and rates. The workout feeds itself from day to day, with ends helping beginnings and beginnings helping ends. This workout will be especially effective if I can stretch it out to 30K, or even 40K, and there is no reason that I can't, just laziness and impatience getting in the way at the moment. ranger

[old] ranger · Post by **[old] ranger** » December 27th, 2004, 10:34 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>10 mins stepper at 290 watts 3 mins at 320 watts  </td></tr></table> 320 is really churning on the stepper. Nice. 290 is getting up there, too. Good goin'. The Rocket's red glare! ranger

[old] Byron Drachman · Post by **[old] Byron Drachman** » December 27th, 2004, 12:33 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>Not sure if it's best to rest the knee or do some easy paddles. </td></tr></table> Sonic, When my knee starts hurting I shorten the stroke by going less than vertical with the shins and also increase the SPM. That takes some load off the knees. You might give it a try and see if that helps. Byron

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 27th, 2004, 12:43 pm

Another recovery session today. 60 mins, dropped the rate to 20spm and tried to hit yesterdays HM pace of 1:57.4 at 22spm 60min 1:56.8 (15410m) at 20spm Sir Pirate

[old] Sonic · Post by **[old] Sonic** » December 27th, 2004, 1:55 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Byron Drachman @ Dec 27 2004, 11:33 AM)</td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>Not sure if it's best to rest the knee or do some easy paddles. </td></tr></table> Sonic, When my knee starts hurting I shorten the stroke by going less than vertical with the shins and also increase the SPM. That takes some load off the knees. You might give it a try and see if that helps. Byron  </td></tr></table> Cheers Byron 4k @ 1.56@ 28spm 5k @ 1.51.4 @33spm ..this seemed to help as i would feel discomfort after 1500m but with the higher spm it was 4500m before i felt any discomfort to knee. will try again tomorrow at a higher spm..20k for today Sonic

[old] Sonic · Post by **[old] Sonic** » December 27th, 2004, 2:07 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Dec 27 2004, 09:29 AM)</td></tr><tr><td class='quote'> This workout will be especially effective if I can stretch it out to 30K, or even 40K, and there is no reason that I can't, just laziness and impatience getting in the way at the moment. ranger </td></tr></table> Ranger That statement made me smile ..Good luck with it.

[old] Paul Smith · Post by **[old] Paul Smith** » December 27th, 2004, 3:04 pm

Went for another 60min today. Strapless 24-26spm Alternating fast (1:48) and slow (1:54) every 3mins. Turned out to be a PB by 120m total 16,255m (1:50.8) Pleased as I never checked what my PB was and wasn't really going for it.

[old] GeorgeD · Post by **[old] GeorgeD** » December 27th, 2004, 5:53 pm

I hate this resting business I decided that between Christams and New Year was going to be my 'quiet time' and hence after 2 days off then 7.5k yesterday, nothing today, and a light row planned for tomorrow, i am decidedly not happy - but I guess that is a good thing - George

[old] Coach Gus · Post by **[old] Coach Gus** » December 27th, 2004, 6:40 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (GeorgeD @ Dec 27 2004, 01:53 PM)</td></tr><tr><td class='quote'> I hate this resting business ...i am decidedly not happy - but I guess that is a good thing - George  </td></tr></table> This is a classic sign of withdrawal. Atheletes who train pretty much daily almost always go through some withdrawal during rest periods. They feel anxious, restless and unsettled. If you're not sick or rundown and are just taking a scheduled rest or recovery period, the body has all this excess energy and it doesn't know what to do with it. Use it when you get back to exercising like normal. I usually find I feel much stronger physically AND mentally and my times drop . Those who train a lot have discovered the addictive qualities of exercise.

[old] gman953 · Post by **[old] gman953** » December 27th, 2004, 8:16 pm

today i did a 20 x 1:00 interval with 30 second rest each interval- the first 5 moderate,next 5 fast, next 5 moderate, and the last 5 very fast. I was just following the workout thing on the concept II site. Its my second day of ergin with my new model D and today I felt real good when I was done. Its nice to get back on the erg again in my own home listening to music I like.