What Training Have You Done Today???

[old] DougB · Post by **[old] DougB** » January 5th, 2005, 11:17 pm

Yesterday was a busy day so I only had time for a quick workout: 10K @ 1:50.8, 26/27 spm. So today was 8 x 500, this time at 1:38 pace. I got them all at either 1:37.8 or 1:37.9, 31 spm, with a 500m recovery row in between. Strapped-in for the first time in a while, also. I'm definitely not looking forward to rowing a full 2K at that pace!

[old] rick-the-chemist · Post by **[old] rick-the-chemist** » January 6th, 2005, 6:48 am

Did a cracking session last night: 1500m w/up 40mins@HR160 9503m 2:06.3 19spm 40mins@HR160 9504m 2:06.3 19spm 1500m c/d Total 22007m!!! Average HR on both 40mins was 160!!! This is the furthest i've ever rowed in one session! Rick

[old] chickenlegs · Post by **[old] chickenlegs** » January 6th, 2005, 7:02 am

1000 m x 6, all under 1:40 @ 26, 1'30" rest in between. last one very hard. aim to compress rest to 1'.

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 6th, 2005, 7:04 am

Great session chicken legs , at a low rate too. What do you rate at for a 2K? Sir Pirate

[old] Janice · Post by **[old] Janice** » January 6th, 2005, 7:21 am

Got in a row yesterday, it was tough. Glandular fever (mono) is no fun and being back at 2:16 pace and feeling tired and sweaty sucks. Thankfully I don't feel really tired today. <ul><li>4k @ 2:16, 22 spm </li><li>10 minutes @ 5mph on treadmill</li><li>20 minute weights</li></ul>

[old] ranger · Post by **[old] ranger** » January 6th, 2005, 8:06 am

20K UT2 (C2 manual, 1:52 @ 20-22 spm) As I discovered when I last used a heart rate monitor a couple of years ago, I feel comfortable rowing long distances (an hour, HM, etc.) right up to my anaerobic threshold (172 bpm). Good news. If I can staiblize at SS 1:52 and 22 spm at 154 bpm (UT2, C2 manual), I have quite a margin for further rate and pace over long distances (my UT1 range). I was doing 1:50 at 23 spm at 160 bpm for considerable stretches today. Nice! A new marathon pace and rate. I did my marathon pb a couple of years ago at 1:54 (2:40) and 32 spm. Progress! ranger

[old] ranger · Post by **[old] ranger** » January 6th, 2005, 8:11 am

Oh, forgot. An hour of skipping, too. My heart is much calmer on the erg after a long warm up with the rope. No question. ranger

[old] Paul Smith · Post by **[old] Paul Smith** » January 6th, 2005, 4:06 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jan 6 2005, 07:06 AM)</td></tr><tr><td class='quote'> 20K UT2 (C2 manual, 1:52 @ 20-22 spm) As I discovered when I last used a heart rate monitor a couple of years ago, I feel comfortable rowing long distances (an hour, HM, etc.) right up to my anaerobic threshold (172 bpm). Good news. If I can staiblize at SS 1:52 and 22 spm at 154 bpm (UT2, C2 manual), I have quite a margin for further rate and pace over long distances (my UT1 range). I was doing 1:50 at 23 spm at 160 bpm for considerable stretches today. Nice! A new marathon pace and rate. I did my marathon pb a couple of years ago at 1:54 (2:40) and 32 spm. Progress! ranger  </td></tr></table> Ranger I take it this was a continuous row this time without breaks, nice solid erging. Did you manage to stay within your UT2 HR limit? Today a 10K Fartlek for me Strapless @ 23spm (pacing just under 2:00) with the following 500m stints thrown in: 1:43.3 25spm 162bpm 1:42.0 25spm 169bpm 1:40.8 26spm 172bpm 1:39.5 25spm 174bpm 1:41.3 26spm 173bpm 1:39.6 27spm 180bpm 1:40.5 26spm 178bpm Total time 37:25.2 (1:52.3)

[old] chickenlegs · Post by **[old] chickenlegs** » January 6th, 2005, 9:00 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Jan 6 2005, 06:04 AM)</td></tr><tr><td class='quote'> Great session chicken legs , at a low rate too. What do you rate at for a 2K? Sir Pirate  </td></tr></table> my p.b. was at a rate of 29 for 2000 m. regarding race rates this i have noticed: non-rowers tend to have higher rates than rowers on 2000 m races (and usually slower times). have witnessed derek porter (olympian and world champion in 1x) pull 5'46" at 29 spm.

[old] Mark Keating · Post by **[old] Mark Keating** » January 6th, 2005, 10:57 pm

Today was workout #47 out of a total of 80; I am following the C2 20 week programme @ 4 times per week. It was my first venture into the AN zone, with 10x1' intervals with 1' rest between. Target pace was 1:50 with a stroke rate cap of 30 and target heart rate range from 177 to 184. "interval #" - "stroke rate" - "ending heart rate" - "average pace" 1 - 29 - 159 - 1:51 2 - 29 - 162 - 1:48 3 - 29 - 166 - 1:48 4 -29 -172 - 1: 47 5 -30 -173 - 1:46 6 -30 -175 - 1:46 7 -30 -175 - 1:48 8 -29 -173 - 1:48 9 -30 -175 - 1:48 10 -32 -183 - 1:42 felt strong throughout, looking forward to the next 2K test in ten days.

[old] Jim Barry · Post by **[old] Jim Barry** » January 6th, 2005, 11:24 pm

4000m at 1:54. I meant to do 5000m to get to a sub 19:00 5k as a training day, but for some reason this started to feel like a PB effort and that is NOT training. I try set a faster pace for each workout week. This new pace might have been too big a bite. I'm happy I went faster anyway. I'll get the last 1000m this weekend. I had a long day at the office.

[old] ranger · Post by **[old] ranger** » January 7th, 2005, 4:50 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>have witnessed derek porter (olympian and world champion in 1x) pull 5'46" at 29 spm.  </td></tr></table> Nice! I hear that Karppinen rowed his 1x gold medal 2K at the 1984 L.A. Olympics at 28 spm. ranger

[old] ranger · Post by **[old] ranger** » January 7th, 2005, 6:12 am

an hour of skipping 20K UT2 (1:52 @ 20-22 spm) ranger

[old] Physicist · Post by **[old] Physicist** » January 7th, 2005, 7:09 am

Ranger, where did you hear that? 29 is a v low rate for a competitive sculling race and if I recall correctly, Karppinen was losing the '84 final for the first 1750m and had a titanic battle to overtake Kolbe and win. That said, nobody rated as high back in '84 as they do now so it's not impossible. Wouldn't happen these days.

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 7th, 2005, 7:18 am

Last night 15k, This am, 40 mins stepper at 250 watts, 30 mins bike, No erging due to pain from tennis elbow, now down to 81.8kilos