What Training Have You Done Today???

[old] GeorgeD · Post by **[old] GeorgeD** » January 2nd, 2005, 6:37 pm

Monday 3rd 9:30am 15,000m @ 1:58.3 / 20spm / 120df / 76%WHR - George

[old] Jim Barry · Post by **[old] Jim Barry** » January 2nd, 2005, 6:51 pm

Today, yet another training 5k. Now paced at 1:54.5. That bring the pace down 4 seconds since Nov 23rd and the HR is a little better under control (no more 95%+) --Jim

[old] Xavier · Post by **[old] Xavier** » January 2nd, 2005, 7:01 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'> Xav, Was that a P.B with the jelly babies??  </td></tr></table> Grahame, I'm working back up to my PB of 600g in one day. Currently just under 78kg on wake-up. Xav

[old] DougB · Post by **[old] DougB** » January 2nd, 2005, 7:30 pm

Yesterday was a recovery day (more like a recuperation day), so today I decided to burn some extra energy with a long ladder workout. Treadmill warmup: 7:00 mile, 6:00 mile, 5:27 mile 5000m @ 2K+9 (1:48 goal, 1:47.8 actual) 26 spm 4000m @ 2K+8 (1:47 goal, 1:46.9 actual) 27 spm 3000m @ 2K+7 (1:46 goal, 1:45.9 actual) 28 spm 2000m @ 2K+6 (1:45 goal, 1:44.7 actual) 29 spm (6:58.7) 1000m @ 2K+5 (1:44 goal, 1:43.7 actual) 28 spm About 7:00 recovery between intervals, including 5:00 on the treadmill. Total: 4800m running, 15000m rowing The 3K was the hardest, and after that the intervals were short enough that they weren't that bad. I kept telling myself that the next interval would be shorter and at a higher stroke rate, with a neglible increase in pace, and thus easier. Generally that turned out to be true. I think the best benefit of this workout is getting used to rowing hard while tired. My technique degraded a little during the workout, but not too much. Tomorrow will be a nice slow paddle

[old] Jon Goodall · Post by **[old] Jon Goodall** » January 2nd, 2005, 7:36 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (DougB @ Jan 2 2005, 06:30 PM)</td></tr><tr><td class='quote'> 5000m @ 2K+9 (1:48 goal, 1:47.8 actual) 26 spm 4000m @ 2K+8 (1:47 goal, 1:46.9 actual) 27 spm 3000m @ 2K+7 (1:46 goal, 1:45.9 actual) 28 spm 2000m @ 2K+6 (1:45 goal, 1:44.7 actual) 29 spm (6:58.7) 1000m @ 2K+5 (1:44 goal, 1:43.7 actual) 28 spm  </td></tr></table> That is scary training!!!!!!!!!! I'm not brave enough to try that in a million years!!!

[old] DougB · Post by **[old] DougB** » January 2nd, 2005, 7:59 pm

But I'm exhausted now, and don't know if I could repeat it. It was just one of those days where I seemed to have lots of energy. If it really seems that hard to others, then maybe my 2K PB is too slow (which I hope it is).

[old] NavigationHazard · Post by **[old] NavigationHazard** » January 2nd, 2005, 11:46 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>then maybe my 2K PB is too slow </td></tr></table> Just as I've never seen a cat that suffers from insomnia, I've never met a rower whose 2k test time was too fast. I for one would like to have that problem... Nice workout, Doug.

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 3rd, 2005, 5:06 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (DougB @ Jan 2 2005, 11:30 PM)</td></tr><tr><td class='quote'> Treadmill warmup: 7:00 mile, 6:00 mile, 5:27 mile 5000m @ 2K+9 (1:48 goal, 1:47.8 actual) 26 spm 4000m @ 2K+8 (1:47 goal, 1:46.9 actual) 27 spm 3000m @ 2K+7 (1:46 goal, 1:45.9 actual) 28 spm 2000m @ 2K+6 (1:45 goal, 1:44.7 actual) 29 spm (6:58.7) 1000m @ 2K+5 (1:44 goal, 1:43.7 actual) 28 spm  </td></tr></table> DougB, That is a great workout, seems a tough session, full credit to you for finishing it, the last 1000m must of hurt!! Sir Pirate

[old] ranger · Post by **[old] ranger** » January 3rd, 2005, 7:41 am

20K UT1 (C2 manual) ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 3rd, 2005, 9:12 am

DougB, that is one mother of a session!! awesome. I have found a sort of circuit training that is easier on my knees, I used to do an hour straight off on the stepper at 250 watts, but when I got off I found my knees hurt a bit. So now I do a 5k on the erg, then 20 mins on the stepper then 20 mins on the static bike. that takes about an hour and then I just repeat it for as long as I can. Today, 5k at 20spm 19.32 20 mins stepper at 250 watts, 20 mins bike, 5k at 22 spm 19.36 20mins stepper at 250 watts, 20 min bike. home for breakfast. this afternoon will be 20k.

[old] Nick Rockliff · Post by **[old] Nick Rockliff** » January 3rd, 2005, 10:04 am

First session for me since last year 1k warm up 3 x 10 min with 3 min recovery 1.45.3 - 30 spm - 2848 mtrs 1.45.2 - 31 spm - 2850 mtrs 1.45.1 - 30 spm - 2852 mtrs 1k warm down

[old] ranger · Post by **[old] ranger** » January 3rd, 2005, 10:22 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Nick Rockliff @ Jan 3 2005, 09:04 AM)</td></tr><tr><td class='quote'>First session for me since last year 1k warm up 3 x 10 min with 3 min recovery 1.45.3 - 30 spm - 2848 mtrs 1.45.2 - 31 spm - 2850 mtrs 1.45.1 - 30 spm - 2852 mtrs 1k warm down </td></tr></table> Nick-- The C2 manual would approve of the distances and paces in this UT1 workout but would rate cap the effort at 24 spm. For what it is worth, IMHO, that is good advice. ranger

[old] Xavier · Post by **[old] Xavier** » January 3rd, 2005, 10:40 am

AM: 60min@20spm 1k w/up 15370 / 1:57.1 / 20spm / avHR155 75% 1k w/down Xav

[old] Nick Rockliff · Post by **[old] Nick Rockliff** » January 3rd, 2005, 11:57 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jan 3 2005, 02:22 PM)</td></tr><tr><td class='quote'></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Nick Rockliff @ Jan 3 2005, 09:04 AM)</td></tr><tr><td class='quote'>First session for me since last year 1k warm up 3 x 10 min with 3 min recovery 1.45.3 - 30 spm - 2848 mtrs 1.45.2 - 31 spm - 2850 mtrs 1.45.1 - 30 spm - 2852 mtrs 1k warm down </td></tr></table> Nick-- The C2 manual would approve of the distances and paces in this UT1 workout but would rate cap the effort at 24 spm. For what it is worth, IMHO, that is good advice. ranger </td></tr></table> Rich, I think it all depends on the reason for doing a session. As you know Team Oarsome have challenges every two weeks for the team league. The next being a 30 min unrestricted challenge. I would expect to do that session at a pace of 1.43/1.44 and rating at about 30 spm. The purpose of todays session is one of familiarisation by rowing slightly slower than the target pace but at the expected target rate. This is something I always do in my training which I find works for me. However I agree that the same session done rate capped at 24 spm would be a good session as part of a training plan.

[old] Paul Smith · Post by **[old] Paul Smith** » January 3rd, 2005, 1:12 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Jon Goodall @ Jan 2 2005, 02:05 PM)</td></tr><tr><td class='quote'> 2000-1500m 2:02.9 (20 sec Pit stop)  </td></tr></table> interesting tactic Jon Wonder what you'd have got if you'd worked through it! DougB, wicked workout there <img src='http://www.click-smilies.de/sammlung030 ... ey-013.gif' border='0' alt='user posted image' /> big respect for seeing that through! 60min paddle today for me, strapless 21spm 2:00 pace