What Training Have You Done Today???

[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

[old] ranger · Post by **[old] ranger** » January 7th, 2005, 9:04 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'> now down to 81.8kilos </td></tr></table> Nice! Hang in there. The goal is now (really) coming into view. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 7th, 2005, 9:37 am

Cheers Rich, I keep waiting for the wall that I'm bound to hit, where it seems that the weight has plateaud.( I don't feel hungry at all really) It hasn't happened yet and I hope it doesn't. 14 lb's to go, so back to the gym this afternoon for 2nd session. I think Martyn Low booked our flights and hotel last night, so I've got no option now but to make lwt. Once there it will be interesting to see what time I can pull for a 2k......I still feel as strong as I did at 92.5k.

[old] neilb · Post by **[old] neilb** » January 7th, 2005, 11:35 am

No car today so had to cycle 20k to gym against the wind. Decided to do intermediate pilates to unwind from bike before rowing; officious member of gym staff asked me to either put shoes back on (for pilates!) or remove myself to far darkest corner away from everyone (apparently I was at risk of someone's heavy weights landing on unprotected foot - must remember steel toe cap trainers next time, or of causing others to attempt the treadmill barefoot) So, adjourned to the rower. Did 12,000m steady (UT2) and then switched to strapless for a while. Chap next to me with a style and rhythm that was a cross between roadrunner and a headless chicken leaned across and started to explain use of the straps! Gave up. Wind had changed direction so cycled against it again going home. Surprised computer hasn't crashed whilst typing this. So days are good, some days are not quite as good.

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 7th, 2005, 4:55 pm

Neil, tomorrow will be better This pm, 40 mins stepper and 30 mins bike, 81.5k

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 7th, 2005, 6:22 pm

12.5 mile ride on the road bike today spinning like a nutter holding 36mph for a good few miles. I am using a 52x14 with 13-19 set up, was riding a 94.45" gear spinning it at 123rpm to give 36mph. Will give the rower a miss tonight, need time for my lungs to heal. Sir Pirate

[old] DougB · Post by **[old] DougB** » January 8th, 2005, 1:48 am

I did another devilish ladder workout today. I highly recommend it as a way to toughen the mind and body. I haven't felt my heart beat so hard in a long time. 6000m @ 2K+12 down to 2K+7 (1:51 to 1:46 for me) 5-6 minutes rest 6000m @ 2K+11 down to 2K+6 (1:50 to 1:45 for me) Total: 12000m at an average of 2K + 9. Speed up 1 sec/500m each 1000m - the increase is so small you barely notice it. And enable 500m splits on the monitor to see how you're doing. For me, the last 1000m of the 2nd interval was supposed to be 1:45 pace. But I dropped it to 1:44 pace so that I could finish with a sub 7:00 2K (6:59.7 I think). Initially I wanted to make the second ladder -2 sec/500m from the first, but I was too afraid of what awaited that I settled for -1 sec/500m instead. As it was, my lunch started working its way up near the end, so good thing I didn't try -2! The workout was tough but surprisingly not all that tiring. If I had time I would have attempted a 3rd ladder, though probably at +1 instead.

[old] ranger · Post by **[old] ranger** » January 8th, 2005, 5:44 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Jan 7 2005, 08:37 AM)</td></tr><tr><td class='quote'>Cheers Rich, I keep waiting for the wall that I'm bound to hit, where it seems that the weight has plateaud.( I don't feel hungry at all really) It hasn't happened yet and I hope it doesn't. 14 lb's to go, so back to the gym this afternoon for 2nd session. I think Martyn Low booked our flights and hotel last night, so I've got no option now but to make lwt. Once there it will be interesting to see what time I can pull for a 2k......I still feel as strong as I did at 92.5k. </td></tr></table> Roy-- Good to hear things continue to go well. My experience exactly. When I lost my 30 lbs., I wasn't hungry, either. I just felt better and better. Didn't get weaker. Didn't affect my erg times at all. No need to hit a plateau. Just stay on the regimen and the weight will disappear. Then when you make weight, my guess is that you'll pull just what you always have. If so, there could be a medal waiting for you at WIRC. Heck, if you have a good race, you might even be in the running for a hammer. 6:39 won the 50s lwts at WIRC last year. What won BIRC this year? 6:47? Well within reach. See you there. ranger

[old] ranger · Post by **[old] ranger** » January 8th, 2005, 5:48 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Physicist @ Jan 7 2005, 06:09 AM)</td></tr><tr><td class='quote'>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. </td></tr></table> Nothing for certain. I thought I heard it here on the forum a while back. Could be wrong. Sounds as though you know better than I do. ranger

[old] ranger · Post by **[old] ranger** » January 8th, 2005, 6:02 am

25K UT2 (1:52 @ 22 spm) and UT1 (1:47 @ 24 spm), C2 manual. 12 SPI, 114 df. _Very_ productive session. New stroke is _really_ getting set now. Heart rate is settling down nicely. I'll push this to 30K tomorrow. If I can find time, another session this afternoon. Goal of 30K at 1:48 and 22-24 spm is starting to come into view. ranger

[old] SteveV · Post by **[old] SteveV** » January 8th, 2005, 6:48 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jan 8 2005, 04:44 AM)</td></tr><tr><td class='quote'> </div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Jan 7 2005, 08:37 AM)</td></tr><tr><td class='quote'>Cheers Rich, I keep waiting for the wall that I'm bound to hit, where it seems that the weight has plateaud.( I don't feel hungry at all really) It hasn't happened yet and I hope it doesn't. 14 lb's to go, so back to the gym this afternoon for 2nd session. I think Martyn Low booked our flights and hotel last night, so I've got no option now but to make lwt. Once there it will be interesting to see what time I can pull for a 2k......I still feel as strong as I did at 92.5k. </td></tr></table> Roy-- Good to hear things continue to go well. My experience exactly. When I lost my 30 lbs., I wasn't hungry, either. I just felt better and better. Didn't get weaker. Didn't affect my erg times at all. No need to hit a plateau. Just stay on the regimen and the weight will disappear. Then when you make weight, my guess is that you'll pull just what you always have. If so, there could be a medal waiting for you at WIRC. Heck, if you have a good race, you might even be in the running for a hammer. 6:39 won the 50s lwts at WIRC last year. What won BIRC this year? 6:47? Well within reach. See you there. ranger  </td></tr></table> does that mean you don't think you will be there, or do you think you will do slower than 6:39 and give Roy the hammer. Don't see how Roy could win if you turn up ??

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 8th, 2005, 8:05 am

Feeling tired today, so just did something short. 5000m Todlek 1000m at 1:48 then next 500m at 1:43. Total time 17:38.9. Sir Pirate