What Training Have You Done Today???

[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.

[old] chickenlegs · Post by **[old] chickenlegs** » December 27th, 2004, 10:11 pm

did 1000 m x 6 yesterday at 1:40.0 (26 spm) each, 3' rest in between. today had a friend erg with me and thinking the competition would improve performance, we went for a 500 m x 8, 2' rest, at race pace; a session my friend got from this forum. anyway i bombed after the 4th one. will try again with more rest beforehand. finished with an easy 25' at 1:55.

[old] Roland Baltutis · Post by **[old] Roland Baltutis** » December 27th, 2004, 11:46 pm

Taking advantage of the five day public holiday summer break from work over Xmas, I have just completed my fifth straight day of on water rowing. Each session on water in a "best boat" scull has been about 90 minutes duration. The first four days the session included 6 X 500m at max pace plus a 2000m swing through with some elite lightweight women scullers. Doing the 500s before the 2000m swing through was a great equalizer because I had to work hard on a half empty tank to stay with the girls. It feels so good rowing hard on water when the balance is there. Bunching right up at the catch, reaching out and grabbing hold of the water with those "C2 smoothie blades" and just pushing away with the legs. Relaxation is the key to good balance in the boat. I found that the 3rd and 4th 500s were always the best because I needed the first two 500s to get rid of all the tension and miss-directed weight before I found that ideal relaxed state of balance. The boat would just lift up out of the water and go. It was a challenge to stay in the boat and not fall in when I reached that exhausted state towards the end of that last 500. Back to work tomorrow which also means back on the erg at home after work. I've scheduled a 2000m time trial on the erg for tomorrow to see what all this on water rowing has done for my erg times. Keep it smooth, keep it relaxed Roland Baltutis

[old] GeorgeD · Post by **[old] GeorgeD** » December 28th, 2004, 12:39 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (gman953 @ Dec 28 2004, 01:16 PM)</td></tr><tr><td class='quote'> 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.  </td></tr></table> Gman are you training for a race in the near future that has got you doing sprint work ? regds George

[old] ranger · Post by **[old] ranger** » December 28th, 2004, 7:36 am

21K at AT rates and paces (for me, 1:40-1:41 @ 26 spm), with breaks, bounded by the UT1 training band (70-80% MHR, for me 153-169 bpm). Breaks averaged about 20 seconds to bring my heart rate back to 153 bpm. Good stuff. For me, 1:40 at 26 spm requires both good suspension on the handle at the catch and good pressure on the chain right through to the finish. Great for technique. I will do this workout _a lot_. Again, if I had more patience, I would stretch this workout to marathon length. Perhaps I can get up the motivation as the Christmas vacation period goes along. I don't go back to teaching until Jan. 5th. ranger

[old] ranger · Post by **[old] ranger** » December 28th, 2004, 7:41 am

113 df. ranger

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 28th, 2004, 12:31 pm

30 min session today. 1:47.4 (8378m at 28spm). May do a 10K tonight if I can be bothered. Sir Pirate

[old] neilb · Post by **[old] neilb** » December 28th, 2004, 12:59 pm

First day back after 10 day break over Christmas. 60 minutes steady. 15,021m. Average HR 149.

[old] Paul Smith · Post by **[old] Paul Smith** » December 28th, 2004, 1:51 pm

Nice 30 min piece there Sir Pirate. A rest from the erg for me today, just into the garage for a few weights.

[old] John Rupp · Post by **[old] John Rupp** » December 28th, 2004, 2:42 pm

Rich, That is similar to one of my favorite sessions. How long/far did you usually go in between the short breaks?

[old] DavidA · Post by **[old] DavidA** » December 28th, 2004, 4:38 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Byron Drachman @ Dec 25 2004, 08:27 PM)</td></tr><tr><td class='quote'> Furthermore, I read recently on the internet that ice cream is an excellent food for people trying to lose weight. Ice cream contains no calories. You see, a calorie is a measurement of heat, and since ice cream is frozen, there is no heat and therefore no calories. Since I read that on the internet, it must be true. Byron  </td></tr></table> I LOVE ice cream. I eat tons of it, maybe that is why I am a lightweight.

[old] ranger · Post by **[old] ranger** » December 29th, 2004, 10:21 am

15K at 18 spm and 1:50 (15 SPI), with breaks, bounded by UT1 heart rates (153-169 bpm) I continue to think that this _very_ strong stroking is improving my technique. This is a pleasant way to get it done (i.e., at UT1 heart rates). Rowing at 15 SPI like this quickly spikes my heart rate, but the stroke itself now comes very smoothly and naturally. Odd clash of results, this (my mechanical/muscular capacities outrun my CV capacities on this task at the moment), but I suspect that if I keep doing a lot of rowing at 15 SPI, my heart will eventually get used to it and calm down, too. Another hour or two of 15 SPI (just keeping it comfortable) this afternoon. ranger