What Training Have You Done Today???

[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

[old] Paul Smith · Post by **[old] Paul Smith** » January 3rd, 2005, 1:14 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jan 3 2005, 06:41 AM)</td></tr><tr><td class='quote'> 20K UT1 (C2 manual) ranger  </td></tr></table> Ranger are you doing your workouts continuously now or are you still taking breaks to keep it 'comfortable'?

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 3rd, 2005, 1:26 pm

4000m warm-up. 2000m on-line session, then 2000m Cooldown. Total of 8000m Sir Pirate

[old] KevP · Post by **[old] KevP** » January 3rd, 2005, 2:11 pm

Still grinding away the training Nowt over 24spm plodding around 60k per week. HR training slowly working, quite used to this low spm stuff now ?wot happened to the UK site...did I miss something

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 3rd, 2005, 2:15 pm

It got broke!! Team Awful (Oarsome) overload apparently No doubt David Hart will have it cracked tomorrow Good to see you still hanging in there Kev Sir Pirate

[old] ranger · Post by **[old] ranger** » January 3rd, 2005, 3:06 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Paul Smith @ Jan 3 2005, 12:14 PM)</td></tr><tr><td class='quote'></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jan 3 2005, 06:41 AM)</td></tr><tr><td class='quote'> 20K UT1 (C2 manual) ranger  </td></tr></table> Ranger are you doing your workouts continuously now or are you still taking breaks to keep it 'comfortable'? </td></tr></table> Well, I would be nice to be able to row 1:47 (or better) for 20K at 24 spm, but no, I haven't been trying this. I am just rowing at the target pace and rate, usually staying within the prescribed heart rate cap (for me, 153-169 bpm), taking breaks when I hit the upper limit and then starting again when my heart rate reaches the lower limit. Keeping it comfortable. Rowing continuously would certainly be better if I could do it for significant distances at the prescribed rate and pace , but I also like this discontinuous mode of training over long distances, especially as I continue to work on technique and facilitation with rowing at low drag. If I could get in two sessions a day of 20K, these discontinuous sessions following the rates and paces in the C2 manual would be especially effective, I think. BTW, for someone with fully developed technique and fitness, I don't think the various combinations of rates, paces, and heart rates suggested by the C2 manual are unreasonable at all. In fact, I think they are just about right. The C2 manual sets high standards, but not impossible ones, I think. I find this attractive. I like having something to shoot for. Keeps me working. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 3rd, 2005, 4:22 pm

This after noon a 20k, broken up into bite size pieces. 5k at 19 spm 19.55 and 135h/r 5k at 22 spm 20.34 and 136h/r 10k at 44.06 at 23 spm and 125h/r during the 10k I managed a 1k at 1.55 at 16spm, which was nice. I'm finding all the pieces I do are below 24 spm now. Perhaps I'm developing a proper stroke..... Total for day 30k.

[old] Jon Goodall · Post by **[old] Jon Goodall** » January 3rd, 2005, 4:31 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Paul Smith @ Jan 3 2005, 12:12 PM)</td></tr><tr><td class='quote'></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!  </td></tr></table> I guess we'll never know I'll try another one sometime........... maybe in the spring/summer. I just did a steady 60 min today at 20spm (146 HR ave) which was GREAT as it didn't hurt Cheers Jon

[old] KevP · Post by **[old] KevP** » January 3rd, 2005, 5:01 pm

Pirate, Wots are the format for your race the South London.... Have you decided how to do the interval comp?

[old] toddler · Post by **[old] toddler** » January 3rd, 2005, 5:11 pm

Nice session Roy Just a small session for me today. Feeling poorly Had a go at Pete's Pyramid (my nemesis) 1000m warm up 250m @35spm 1.31.4ave 1.5min rest 500m @35spm 1.32.0ave 3.0min rest 750m @35spm 1.32.5ave 4.5min rest 1000m @35spm 1.33.2ave 6min rest 750m @36spm 1.32.8ave 4.5min rest 500m @35spm 1.33.1ave 3.0min rest 250m @38spm 1.30.7ave ave pace for session 1.32.6 1000m cool down Total 6000m for day (2k less than Sir Pirate) Toddy

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 3rd, 2005, 5:24 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (KevP @ Jan 3 2005, 09:01 PM)</td></tr><tr><td class='quote'> Pirate, Wots are the format for your race the South London.... Have you decided how to do the interval comp?  </td></tr></table> Kev, I will e-mail you the outline details tomorrow (04-01-2005). Sir Pirate

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 3rd, 2005, 5:27 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (toddler @ Jan 3 2005, 09:11 PM)</td></tr><tr><td class='quote'> Total 6000m for day (2k less than Sir Pirate) Toddy  </td></tr></table> Toddler, you lazy slacker!! Hope you feel better tomorrow mate. Sir Pirate