What Training Have You Done Today???

[old] Ergo UK · Post by **[old] Ergo UK** » January 2nd, 2005, 8:49 am

Yesterdays, 1st Jan 2004 15 000m @ 2:06.0 spm 18 Just a slow steady row to get me into the new year. Taking it steady in January as I spent a lot of last year ill, intend to build up the pace slowly.

[old] Jon Goodall · Post by **[old] Jon Goodall** » January 2nd, 2005, 8:55 am

Warm up followed by a 5k in 17:19.6 (including a pit stop after 3200m) I'm not too fond of pain Much prefer UT2 & UT1 stuff as it's not painful

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 2nd, 2005, 8:57 am

Nice 5K Jon , you should still be faster than that with your 2K time. You are such a lazy git Sir Pirate

[old] Jon Goodall · Post by **[old] Jon Goodall** » January 2nd, 2005, 9:10 am

Even more sad is that is actually a PB

[old] ranger · Post by **[old] ranger** » January 2nd, 2005, 9:11 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>Much prefer UT2 & UT1 stuff as it's not painful </td></tr></table> If they are done "by the book," workouts at these various training bands seem entirely comparable to me. For instance, which of these is more difficult (I use my rates at paces, for a 6:28 2K)? 90' at 1:52 and 20-22 spm (UT2) 4 x 5K at 1:47 and 22-24 spm (UT1) 4 x 2K at 1:41 and 26-28 spm (AT) 4 x 1K at 1:37 and 30-34 spm (TR) 8 x 500m at 1:35 and 36-46 spm (AN) Among these, I think the 8 x 500m (AN) workout is the easiest. ranger

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » January 2nd, 2005, 10:02 am

Hobbles round board........ yehaaa..... neighbour gave me a rollerskate so decided to have a go .... did 1k warm up trying to find my feet!!!!(I know crap joke).... then attempted a 500metre.. 2.09 phew ...... then did 5k at 2.20... the skate takes a bit of getting use to... but I will get there .... boy do I feel better doing something.... <img src='http://e4u.deltait.com.au/sport/sport14.gif' border='0' alt='user posted image' />

[old] Jon Goodall · Post by **[old] Jon Goodall** » January 2nd, 2005, 12:38 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jan 2 2005, 08:11 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'>Much prefer UT2 & UT1 stuff as it's not painful </td></tr></table> If they are done "by the book," workouts at these various training bands seem entirely comparable to me. For instance, which of these is more difficult (I use my rates at paces, for a 6:28 2K)? 90' at 1:52 and 20-22 spm (UT2) 4 x 5K at 1:47 and 22-24 spm (UT1) 4 x 2K at 1:41 and 26-28 spm (AT) 4 x 1K at 1:37 and 30-34 spm (TR) 8 x 500m at 1:35 and 36-46 spm (AN) Among these, I think the 8 x 500m (AN) workout is the easiest. ranger </td></tr></table> My UT2 HR band is around 135-145 while my UT1 stuff is around 155HR. Here's an example of a typical 60 min erg for me at UT2 or UT1. UT2 - 60 min - 22spm - 1:59 - 145HR ave UT1 - 60 min - 22spm - 1:56 - 155HR ave. Having done that 5k today my legs are very sore, am coughing a lot and my eyes are very very red. I have found in the last couple years that my body responds better to steady state stuff rather than doing stuff like this as i'm less likely to get ill doing low HR stuff. This season I haven't done any sort of prep for 2k's in training. Yet every single 2k clocked this season has been faster than my old pb. I think the main reason is that I've been doing more miles than ever before so have improved my fitness without having to do all those painful sessions. From the first race in Enfield back in mid Sept until now the only training i did between races was stuff around 1:55 - 2:00 pace stuff then just turn up at a race and pull around 1:36/37 pace. The main reason I didn't prepare for races was because when races were every 2wks I felt I'd risk getting ill if I did do anything bar UT2 & UT1 stuff. I never row 500m's in training............ Well, once every blue moon. Probably not the best way to train for a good 2k, but I needed to listen to my body. Cheers Jon P.S. Carole, well done on still rowing. You might just be starting a new trend with the roller skate!!!

[old] Xavier · Post by **[old] Xavier** » January 2nd, 2005, 1:40 pm

AM: 60min@20spm 1k w/up 15410 / 1:56.8 / 20spm / avHR151 72% 1k w/down PM: 10k 1k w/up 39:36.5 / 1:58.8 / 20spm / avHR146 69% 1k w/down 300g of Jelly Babies Xav

[old] ranger · Post by **[old] ranger** » January 2nd, 2005, 2:15 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>My UT2 HR band is around 135-145 while my UT1 stuff is around 155HR. Here's an example of a typical 60 min erg for me at UT2 or UT1. UT2 - 60 min - 22spm - 1:59 - 145HR ave UT1 - 60 min - 22spm - 1:56 - 155HR ave. Having done that 5k today my legs are very sore, am coughing a lot and my eyes are very very red. I have found in the last couple years that my body responds better to steady state stuff rather than doing stuff like this as i'm less likely to get ill doing low HR stuff.  </td></tr></table> Jon-- It sounds as though you are not using UT2 and UT1 rowing to prepare you for AT, TR, and An rowing. Either by way of fitness or technique, your are fudging your UT2 and UT1 paces (at least, as they are cited in the C2 manual) and therefore not getting used to rowing with a srong stroke during this slow spm work. I suspect you row your 2Ks at 11-12 SPI but you are rowing your UT1 and UT2 stuff at 9-10 SPI. Ideally, they should at least be even, with perhaps the slow spm rowing at a slightly higher SPI. What drag do you row at? ranger

[old] toddler · Post by **[old] toddler** » January 2nd, 2005, 2:23 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (CAROLE MAC @ Jan 2 2005, 09:02 AM)</td></tr><tr><td class='quote'>Hobbles round board........ yehaaa..... neighbour gave me a rollerskate so decided to have a go .... did 1k warm up trying to find my feet!!!!(I know crap joke).... then attempted a 500metre.. 2.09 phew ...... then did 5k at 2.20... the skate takes a bit of getting use to... but I will get there .... boy do I feel better doing something.... <img src='http://e4u.deltait.com.au/sport/sport14.gif' border='0' alt='user posted image' /> </td></tr></table> Great 5k Carole, Your on a roll now (another crap joke ) Glad to see your back!! Xav, Was that a P.B with the jelly babies?? Yesterdays training 1500m warm up 30min @28spm 8649m (1.44.1)Will do better 5000m @23spm 1.55.7 best split 1.32.3 @36spm 10000m @24spm 1.53.7 last 2k in 6.40.7min 851m cool down 26k total Today 1500m warm up 2x 2k with 5min rest 6.25.8 @34spm / 6.44.8 @31spm 5000m @22spm 1.56.2 best split 1.32.1 @36spm 5000m @22spm 1.57.3 best split 1.34.0 @36spm 5000m @20spm 1.57.7 best split 1.46.0 @21spm 5000m @20spm 1.58.1 best split 1.51.0 @18spm Total 25500m Toddy

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 2nd, 2005, 2:37 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (toddler @ Jan 2 2005, 06:23 PM)</td></tr><tr><td class='quote'> 2x 2k with 5min rest  </td></tr></table> Toddy Come on then.............time & all the Info please, I need something to aim for Sir Pirate

[old] Paul Smith · Post by **[old] Paul Smith** » January 2nd, 2005, 2:42 pm

Well done on a great 5K Jon!

[old] Jon Goodall · Post by **[old] Jon Goodall** » January 2nd, 2005, 2:51 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jan 2 2005, 01:15 PM)</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'>My UT2 HR band is around 135-145 while my UT1 stuff is around 155HR. Here's an example of a typical 60 min erg for me at UT2 or UT1. UT2 - 60 min - 22spm - 1:59 - 145HR ave UT1 - 60 min - 22spm - 1:56 - 155HR ave. Having done that 5k today my legs are very sore, am coughing a lot and my eyes are very very red. I have found in the last couple years that my body responds better to steady state stuff rather than doing stuff like this as i'm less likely to get ill doing low HR stuff.  </td></tr></table> Jon-- It sounds as though you are not using UT2 and UT1 rowing to prepare you for AT, TR, and An rowing. Either by way of fitness or technique, your are fudging your UT2 and UT1 paces (at least, as they are cited in the C2 manual) and therefore not getting used to rowing with a srong stroke during this slow spm work. I suspect you row your 2Ks at 11-12 SPI but you are rowing your UT1 and UT2 stuff at 9-10 SPI. Ideally, they should at least be even, with perhaps the slow spm rowing at a slightly higher SPI. What drag do you row at? ranger </td></tr></table> Ranger, The drag I use is around 130. The paces in the C2 guide for UT2 and UT1 stuff is way off......... Even Terry O Neil once said that you either follow your HR or do those pace rows. I think they might have just been figures plucked out of the air. I just said to myself that I needed to improve my base fitness before I worried about 2k's. This seems to have worked as I took over 5 sec off my 2k back in October when I wasn't feeling too well that day, and it wasn't an all out effort. I've no idea of my SPI. I heard Pirate once say how to work it out but can't remember exactly. I did once do a 30 min at 22spm strapless at 1:48.6 ave if that's any help. At best I can pull a 1:07 max split at 55spm, and have done a 2k at 20spm in 6:47.9. It was Rob Waddell who first got me onto the HR stuff. What I found is that about 2 years ago I started doing 40 min rows at 145HR ave. My pace used to be around 2:02 for that piece at 22spm. Then about a year ago I could hold the same HR but at around 1:58 pace, hence my fitness was improving. My main concern for now is to just keep doing the distance to improve my fitness, and just take each 2k as it comes. I didn't want to fall into the trap of thinking I was better than I really am, hence why I'm letting my HR tell my story of fitness levels (or lack of). Jon

[old] Jon Goodall · Post by **[old] Jon Goodall** » January 2nd, 2005, 3:05 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Paul Smith @ Jan 2 2005, 01:42 PM)</td></tr><tr><td class='quote'>Well done on a great 5K Jon! </td></tr></table> Cheers Paul, although if you see my splits you'll see what really happened 5000-4500m 1:42.0 4500-4000m 1:42.7 4000-3500m 1:42.5 3500-3000m 1:42.2 3000-2500m 1:42.2 2500-2000m 1:42.3 2000-1500m 2:02.9 (20 sec Pit stop) 1500-1000m 1:42.7 1000-500m 1:43.3 500-0m 1:36.8 After about 3200m I wasn't on the ragged edge but realised it was going to hurt a fair bit from there on so put the handle down, had a drink, pulled a few strokes at around 2:30 pace for a 100m or so, then with about 1650m to go noticed that my ave had only slipped to 1:45.1 so thought that if I got back on with it I could at least dip under 17:28 which I hadn't done for 4 years, then with 200m to go was on for 17:26 so did a half hearted sprint at 1:35's before deciding to go 1:25's in the last 100m realising there was a slim chance of sub 17:20 Jon

[old] SteveV · Post by **[old] SteveV** » January 2nd, 2005, 3:42 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Jan 2 2005, 01:37 PM)</td></tr><tr><td class='quote'> </div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (toddler @ Jan 2 2005, 06:23 PM)</td></tr><tr><td class='quote'> 2x 2k with 5min rest  </td></tr></table> Toddy Come on then.............time & all the Info please, I need something to aim for Sir Pirate  </td></tr></table> look a bit closer Pirate, he already told you his times 2x 2k with 5min rest 6.25.8 @34spm / 6.44.8 @31spm might take you a while to reach that tgt