What Training Have You Done Today???

[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...

[old] Jon Goodall · Post by **[old] Jon Goodall** » January 9th, 2005, 2:14 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (J.D. @ Jan 9 2005, 11:36 AM)</td></tr><tr><td class='quote'>150,000m in 14h35m.  </td></tr></table> NUTTER!!!!

[old] ranger · Post by **[old] ranger** » January 9th, 2005, 2:16 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Jan 9 2005, 09:06 AM)</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 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 </td></tr></table> <table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>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?  </td></tr></table> Sir P-- I think the C2 manual has it just about right. Monitor your heart at 1:52 and 20 spm over some substantial distance (30 minutes?) and see what happens. See if you can get as low as 70% MHR. If you can, you are doing very, very well. Strong, efficient stroking. The point is not what (fast) pace you can get to at what (low) rate (e.g., 1:28 @ 30 spm) for some short time (e.g., a few strokes), but what heart rate (e.g., 70% MHR) you can maintain with a strong stroke (e.g., 12-13 SPI) over long distances (e.g., a HM or M). Given your 2K, you should be able to row a HM or so at 1:48 and 22-24 spm (12-13 SPI). These are UT1 rates and paces. ranger

[old] neilb · Post by **[old] neilb** » January 9th, 2005, 3:20 pm

90 mins of UT1 which gave splits of 2:04. UT1 keeping in the HR and spm band limits is hard work!

[old] Jim Barry · Post by **[old] Jim Barry** » January 9th, 2005, 8:21 pm

5k in 19:00 (hr hits 183, max is 193). 10 seconds off PB for 5k. Last week I was at 19:04 and Friday I lost it at this pace at 4k and had to cut the workout short. I'm still seeing week over week improvement on just about an hour of rowing every week. I never row moderate. Not that this is advice (because I would row moderate/easy if I had more time). I'm more or less just seeing what happens on an intensity only approach. I like it. --Jim