What Training Have You Done Today???

[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

[old] GeorgeD · Post by **[old] GeorgeD** » January 3rd, 2005, 6:15 pm

Tuesday 4th 9:30am 15,000m @ 2:00 / 22spm / 120df / 70%WHR This was interesting because 2 days ago at 20spm my average HR was 5bpm higher. The experiment continues. - George

[old] Ash · Post by **[old] Ash** » January 3rd, 2005, 6:55 pm

First day back on the UT1 stuff, boy did it feel laboured! first attempt for 30 minute challenge - 7,918m @ 22 spm. Dont worry, i'm building it up! Hope to get to 8800+ in 10 days time.

[old] ranger · Post by **[old] ranger** » January 4th, 2005, 3:28 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>I'm finding all the pieces I do are below 24 spm now. Perhaps I'm developing a proper stroke.....  </td></tr></table> Roy-- A good way to test whether you are developing a more powerful stroke is to do some short higher rate intervals at the same stroking power at the end of these low spm sessions. For instance, 1:56 at 16 spm is _very_ nice stroking, 14 SPI. Try this for short bursts (250m or so) at 30 spm, keeping your stroking technique smooth and at the same stroking power. If you succeed in maintaining your technique, you should be be doing 1:30. ranger

[old] ranger · Post by **[old] ranger** » January 4th, 2005, 5:35 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>Try this for short bursts (250m or so) at 30 spm, keeping your stroking technique smooth and at the same stroking power. If you succeed in maintaining your technique, you should be be doing 1:30.  </td></tr></table> Sorry. _34_ spm at 14 SPI is 1:30. 30 spm at 14 SPI is 1:34. ranger