What Training Have You Done Today???

[old] ranger · Post by **[old] ranger** » January 8th, 2005, 10:12 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>Don't see how Roy could win if you turn up ??  </td></tr></table> You never know, Steve. I am certainly planning to row, but with my new stroke, it could be an adventure. I still haven't done much race pace work at low drag. I'm moving the rate up, but only gradually, as I get training effects that justify it. My new stroke is definitely coming along, but perhaps not as quickly as I might like. Unfortunately, the body changes very slowly. I am developing a whole new set of levers. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 8th, 2005, 10:45 am

I hope to be competing for 3rd place i can't see me getting anywhere near to Rich and graham Watt, and there is every chance another fast flyer lightweight turning 50 will appear But you never know with all the lard gone I may start to improve--who knows. It's certainly an adventure that I'm enjoying at the moment and just being muscle instead of muscle and ballast may mean I can go faster. By the way if Mr Watt and Mr Cureton don't row for any reason it may get interesting.

[old] ranger · Post by **[old] ranger** » January 8th, 2005, 12:25 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>y the way if Mr Watt and Mr Cureton don't row for any reason it may get interesting.  </td></tr></table> Now you are on to it! New Zealand is a long way from New York, and that ranger guy _obviously_ has a bad case of stage fright these days! You never know. Anything can happen. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 8th, 2005, 4:47 pm

Rich, I'm convinced that you'll have the stroke under control by then and I'm expecting something in the 6.20's from you , wether it is 6.21 or 6.29 I don't know either are possible as is anything in between. It will be good to see you and Graham go head to head. Has he entered yet do you know?

[old] ranger · Post by **[old] ranger** » January 8th, 2005, 4:54 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Jan 8 2005, 03:47 PM)</td></tr><tr><td class='quote'> It will be good to see you and Graham go head to head. Has he entered yet do you know? </td></tr></table> Roy-- Yes, it will fun to be in a barn burner. Anticipation could be high, although perhaps not entirely fair. It is hard to travel from as far away as New Zealand and row at your very best. I am lucky. To get to Boston, I only have a flight of an hour or so. Haven't seen any entry from Graham yet. Dennis has entererd. I entered today. ranger

[old] Paul Smith · Post by **[old] Paul Smith** » January 8th, 2005, 6:42 pm

8 X 500m 3:30 rest, target 1:38, first go at this for about 3 months and the target that time was 1:41 1:37.9 31spm 172bpm 1:37.9 31spm 174bpm 1:37.9 31spm 174bpm 1:37.9 31spm 177bpm 1:37.9 31spm 177bpm 1:37.9 31spm 176bpm 1:37.9 31spm 176bpm 1:33.2 36spm 181bpm Felt ok, easy enough but I tend to lose interest in this fast stuff pretty quick.

[old] John Rupp · Post by **[old] John Rupp** » January 8th, 2005, 6:58 pm

Veryyyyy nice even pacing, Paul.

[old] Paul Smith · Post by **[old] Paul Smith** » January 9th, 2005, 2:52 am

Thanks John.

[old] ranger · Post by **[old] ranger** » January 9th, 2005, 7:19 am

30K UT2 and UT1 (C2 manual), with some forays into AT rates and paces, capped at AT heart rate (172 bpm). _Very_ productive row again. I am finally starting to feel relaxed and easy with AT rates and paces (e.g., 1:40 @ 28 spm). 1:45 @ 25 spm (12 SPI, 114 df.) is emerging as a new cruising speed, about 4 seconds per 500 faster and 7 spm lower than cruise control with my old stroke (1:48 @ 32 spm, 8.7 SPI, 180 df.). Just need to continue getting used to carrying this much stroking power. I'll push this row to 42K next week. ranger

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 9th, 2005, 8:14 am

Today was my “Monitoring piece” once every 3 weeks I do the same session (30mins at 20spm) at the same time of day, 11.00am holding a split of around 2:00/500m Today the 30mins was – 1:59.5 – 7534m at 20spm 132 Av HR. Better than last time. May do another 30mins later. Sir Pirate

[old] ranger · Post by **[old] ranger** » January 9th, 2005, 9:42 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>Today the 30mins was – 1:59.5 – 7534m at 20spm 132 Av HR. Better than last time. </td></tr></table> Sir P-- Nice low bpms for 2:00 at 20 spm. I also like to monitor what is happening at 2:00 pace, although now, given my new stroke, the relevant rate for me would be 16 spm. Might try some marathons this next week at this pace and rate and see what happens to my heart. Interestingly, if you just maintain the same stroke, 2:00 pace (200 watts) at 16 spm is just half the intensity of a 6:21 2K (400 watts) at 32 spm. Keeping this same stroke (12-13 SPI), UT2 is 1:52 at 20 spm and UT1 1:44 at 24 spm. Have you monitored what your heart does at these paces and rates? These would the more important measures, I think, than what it does at 2:00. Be careful not to trick yourself into a false confidence. Rowing at 2:00 and 20 spm you weaken your stroke (to 10 SPI), take the load off your heart, and therefore miss measuring what your heart does while maintaining proper technique (e.g., such as you use in a 2K trial). ranger P.S. If I take a light stroke (32 spm, 6.5 SPI) with my old technique, I can hold 2:00 pace at 125 bpm.

[old] ranger · Post by **[old] ranger** » January 9th, 2005, 9:49 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Paul Smith @ Jan 8 2005, 05:42 PM)</td></tr><tr><td class='quote'>8 X 500m 3:30 rest, target 1:38, first go at this for about 3 months and the target that time was 1:41 1:37.9 31spm 172bpm 1:37.9 31spm 174bpm 1:37.9 31spm 174bpm 1:37.9 31spm 177bpm 1:37.9 31spm 177bpm 1:37.9 31spm 176bpm 1:37.9 31spm 176bpm 1:33.2 36spm 181bpm Felt ok, easy enough but I tend to lose interest in this fast stuff pretty quick. </td></tr></table> Paul-- It's fine to go for a paddle, but if you do, I wouldn't waste your time with 8 x 500m at 2K pace. To do you any good at all as the full focus of a session, 500s should be done at 2K - 3/4. I suspect you can do a solid 8 x 500m at 1:34. If you tried this, the workout would keep your interest! Pain is like that. It gets your attention. ranger

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 9th, 2005, 10:06 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jan 9 2005, 01:42 PM)</td></tr><tr><td class='quote'> Keeping this same stroke (12-13 SPI), UT2 is 1:52 at 20 spm and UT1 1:44 at 24 spm. Have you monitored what your heart does at these paces and rates? These would the more important measures, I think, than what it does at 2:00.  </td></tr></table> Ranger Strange you should mention that, after my 30min piece I played around with rates and paces a bit. 1:48 at 22spm seemed to be quite a reasonable request for me to hold, don't know how long for though, may give it a try. Went down it splits and up in rate, got to 1:28 at 30spm, that got tough. I think I may have a play with the HR monitor at these different rates/paces too see what the Heart is doing. Would be interested in your thoughts when I have done this, any guidlines you think I should follow? Sir Pirate

[old] J.D. · Post by **[old] J.D.** » January 9th, 2005, 12:36 pm

150,000m in 14h35m.

[old] chickenlegs · Post by **[old] chickenlegs** » January 9th, 2005, 1:49 pm

yesterday: 16 km @ 1:50.1 (22) erged outside in sub-zero weather. Paul Smith, if you are finding 500s easy, you are not pulling hard enough...