What Training Have You Done Today???

[old] ranger · Post by **[old] ranger** » January 10th, 2005, 7:06 am

2 x 40' WP 168s. UT2 heart rate. ranger

[old] Coach Gus · Post by **[old] Coach Gus** » January 10th, 2005, 12:18 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Jim Barry @ Jan 9 2005, 04:21 PM)</td></tr><tr><td class='quote'> 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  </td></tr></table> So basically over the last week, you've done three PB paced 5Kish sessions? With only a hour total for the week, are you resting the other days, doing cross training, on water rowing? Even so, this many closely group high intensity sessions can be very stressful. Keep us informed of how it's going with this training.

[old] Jim Barry · Post by **[old] Jim Barry** » January 10th, 2005, 12:56 pm

Coach Gus: No time for anything else (I do chase my kids around the house though). Here is my log since 11/21. These sessions are just about a second or two off a theoretical PB pace. I never do sprint finish and I'm basically not getting a noticable lactic acid dump. I do recognize that I'm playing with fire. I really try hard to eat well and get my sleep. But I do have ample time in the week for resting (compensation?). We'll see how this all goes. Date Distance Watts 11/21/2004 5000 209 11/22/2004 11/23/2004 5000 212 11/24/2004 11/25/2004 11/26/2004 5000 216 11/27/2004 11/28/2004 11/29/2004 11/30/2004 12/1/2004 5000 216 12/2/2004 12/3/2004 5000 217 12/4/2004 12/5/2004 5000 218 12/6/2004 12/7/2004 12/8/2004 12/9/2004 5000 220 12/10/2004 12/11/2004 5000 220 12/12/2004 5000 220 12/13/2004 12/14/2004 12/15/2004 12/16/2004 12/17/2004 5000 223 12/18/2004 3500 236 12/19/2004 5000 224 12/20/2004 12/21/2004 12/22/2004 12/23/2004 5000 228 12/24/2004 1000 297 12/25/2004 12/26/2004 5000 229 12/27/2004 7451 198 (Hr just hits 85% of range) 12/28/2004 12/29/2004 3500 239 12/30/2004 12/31/2004 4020 249 (intervals 5' on 1' off) 1/1/2005 1/2/2005 5000 232 1/3/2005 1/4/2005 1/5/2005 1/6/2005 4000 236 1/7/2005 1/8/2005 1/9/2005 5000 235 Rick, the NE2KC is up in the air. I think I might have a conflict .

[old] Bayko · Post by **[old] Bayko** » January 10th, 2005, 12:58 pm

Yo Jim, Are you coming to the NE2KC again this year? Rick

[old] DavidA · Post by **[old] DavidA** » January 10th, 2005, 7:14 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (J.D. @ Jan 9 2005, 12:36 PM)</td></tr><tr><td class='quote'> 150,000m in 14h35m.  </td></tr></table> Obviously a couple of typos in their Wow! How is your tush (bottom)? About ready for the 24 h now? Good luck.

[old] Mark Keating · Post by **[old] Mark Keating** » January 10th, 2005, 9:55 pm

felt crappy, so did a crappy 40' UT2 @ 2:15 which is also crappy even in my books. heart rate, stroke rate and pace all fluctuated wildly. better luck next time?

[old] J.D. · Post by **[old] J.D.** » January 11th, 2005, 3:29 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>Obviously a couple of typos in there Wow! How is your tush (bottom)? About ready for the 24 h now? Good luck. </td></tr></table> There are no typos in the vortex of stupidity that got me thinking of doing this. The tush is actually OK. I don't know if it's possible to feel ready for 24 hrs but I've about done all that I can to prepare. I actually felt fine only a few hours later but I'm still a little worried that I'll melt into a wimpering heap of misery several hours before the end.

[old] chickenlegs · Post by **[old] chickenlegs** » January 11th, 2005, 3:53 am

2 km x 3 1:41.0, 1:40.0, 1:42.0 all at 27 spm, 5' rest in between. it adds up to 6 km, except i'd like to do 6 km all in a row...

[old] ranger · Post by **[old] ranger** » January 11th, 2005, 5:57 am

10K warm up, 7K minute on, minute off at 1:32-1:36, 5K warm down, 22K total It's still a little hard to get used to but my stroke is now clearly 12-13 SPI, even at race pace. Looks like I will race at 115 df. and 30-32 spm and then try to lift the rate to 36-40 spm in the final 300m. Time to get to race weight and sharpen (AT, TR, and AN rowing). ranger

[old] Paul Smith · Post by **[old] Paul Smith** » January 11th, 2005, 11:17 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jan 9 2005, 08:49 AM)</td></tr><tr><td class='quote'> </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  </td></tr></table> Ha Ha, Ranger we've been here before on the UK forum. The last time I did this session you said similar things. I do this type of session once in a blue moon, the last thing I'm gonna do is dive straight into a max effort because the one thing it's sure to do is put me off doing it again. This was 3 secs quicker than last time and yes I could have gone quicker so next time I will go quicker, I'm in no rush for anything as I do this purely for fun. Oh and it might have been sub max but it certainly didn't feel like a 'paddle' Paul

[old] Paul Smith · Post by **[old] Paul Smith** » January 11th, 2005, 11:19 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (chickenlegs @ Jan 9 2005, 12:49 PM)</td></tr><tr><td class='quote'> Paul Smith, if you are finding 500s easy, you are not pulling hard enough...  </td></tr></table> Hi chickenlegs, see answer to Ranger above.

[old] Coach Gus · Post by **[old] Coach Gus** » January 11th, 2005, 11:46 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Jim Barry @ Jan 10 2005, 08:56 AM)</td></tr><tr><td class='quote'> But I do have ample time in the week for resting (compensation?). We'll see how this all goes.  </td></tr></table> Normally going all out even two times a week would be more than I would recommend to anyone, but you're resting completely in between these efforts. You might be getting enough recovery time by doing so. It will be interesting to see how your body holds up to this regemin.

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 11th, 2005, 1:49 pm

30 mins pb attempt today, along the way I also shaved 2 seconds off my 5k and 20 seconds off the 6k, the 30 mins was 8283m a pb by 117m, then a 20 mins on the stepper at 250 watts

[old] Jim Barry · Post by **[old] Jim Barry** » January 11th, 2005, 2:07 pm

Coach Gus, I'm making a distinction to never go all out. It is just a stone's throw away though. I think taking this same idea to a 10k based program might be more dangerous. Hard 5k's just do not use that much glycogen (although they use it pretty fast). I'm actually most afraid of losing my focus/interest. If anything, this takes a lot of motivation. I have to add that I'm beginning a pull up improvement program along side this rowing now. Today I did one set to max (that was 8). Last year I did this one set to max most days and went from 7 to 17 in about 2 months. That whole program was about a 1 hour investment in my time (I did it while I went to get wood in the woodpile). --Jim

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 11th, 2005, 6:04 pm

Today, 25 mile bike ride, then 6000m on-line session. With W/U & C/D a total of 10k Sir Pirate