What Training Have You Done Today???

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 24th, 2005, 6:01 am

06.30 this am, 20 mins stepper at 330 watts. 60 mins bike spin, 20 mins stepper at 290 watts, still 78.6kilos, it's been steady for a few days now at about this weight , so time for a big push soon to get it nearer the magic 75.

[old] ranger · Post by **[old] ranger** » January 24th, 2005, 7:10 am

an hour of skipping and 20K 1:48 @ 22 spm, with breaks to stay under 160 bpm I'm getting more efficient with my new stroke each session. Getting _very_ smooth. Started out today at my normal UT2, but I was doing 1:52 @ 22 spm at 146 bpm, under my heart rate target, so I upped the pace to 1:48. Don't know yet, but I might get to 1:48 as a UT2 pace by WIRC. Excited about this. ranger

[old] Nuts & Bolts · Post by **[old] Nuts & Bolts** » January 24th, 2005, 7:22 am

A productive session on Sunday for me with the training for my Marathon. My plan was to row 120mins at 24spm with a target distance of 33400m. Finished with a better result than I could have wished for- 33512m in 120mins which is 1:47.5 at 24spm. I did not have to stop for fluid which pleased me, I drank loads of water and my own mixture of powders, I like to have a few cans of the slim fast “meals in a tin” about two hours before a long row like this, does seem to help with my stamina. I was pleased as I went through 21097m in 75:39.3, this is a the quickest I have ever done one, but only by 8 tenths. This has me thinking that one day I may get under 75mins for a half marathon if I up the rate to 25/26. One thing at a time though. Rocket Roy, when you say stat’s do you mean pb’s. My best 2K is 6:25.2, this was done just over 8 months ago. I have a HM pb of 75:39.3 (yesterday). I have not done any single time trials for 5K’s 10K’s etc. I just row long pieces, not that interested in the lower distances I will leave that to you fast fit boys. I read that you are heading for Lightweight status, you have done it very quick, I hope it all works for you, a medal at WIRC must be a target with your times I believe, for gold though am I right in saying you would have to beat Mr Ranger.

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 24th, 2005, 7:36 am

That's almost correct, a certain Mr Watt is turning up I think too. It may /should be between those two for gold. Although I am getting faster the lighter I get, but I can't see me worrying those two, but you never know. All the leg work I'm doing is certainly making my thighs and calf's so much stronger and fitter. I may be able to get to 6.35, but 6.25 remains a dream so far. I'm an optimist, can you tell? Terrific 1/2M and 2 hour row's you did, powerful stuff! stat's put into your signiture profile include height weight age times etc.

[old] ranger · Post by **[old] ranger** » January 24th, 2005, 8:15 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>33512m in 120mins which is 1:47.5 at 24spm. </td></tr></table> Congrats, nutsy boltsky. Fine rowing. ranger

[old] John Rupp · Post by **[old] John Rupp** » January 24th, 2005, 5:07 pm

What is WIRC?

[old] gorow9 · Post by **[old] gorow9** » January 24th, 2005, 7:32 pm

Today I shoveled a friend who's in Florida... yeah Florida's driveway- and that's a long driveway and it's zero degrees out there... 3hrs I walked the half mile walk to the beach and back through two feet of snow--- 1hr (I walked on the beach too) I went sledding- carrying the sled back up through the snow- "tunneling" through the snow drifts to make a "fort" for the little bro's ~Sara

[old] Atorrante · Post by **[old] Atorrante** » January 24th, 2005, 8:02 pm

I did 5K at 1:52 at noon, and 4 miles run in 29'18" in the afternoon.

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 25th, 2005, 9:43 am

This morning trained with david gill, and did a 8 x 500 at 1.38.0 average. No problems really only got tough the last 100 to 150 m of last 2. Will try this again next week. Any one know what 1.38 is a predictor of for 2k? then 60 mins stepper at 290 watts.

[old] ranger · Post by **[old] ranger** » January 25th, 2005, 10:07 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Rocket Roy @ Jan 25 2005, 08:43 AM)</div></td></tr><tr><td class='quote'>This morning trained with david gill, and did a 8 x 500 at 1.38.0 average. No problems really only got tough the last 100 to 150 m of last 2. Will try this again next week. Any one know what 1.38 is a predictor of for 2k? then 60 mins stepper at 290 watts. </td></tr></table> Roy-- 8 x 500m is usually done at 2K - 3/4. So 1:38 on 8 x 500m predicts 6:44-6:48 for 2K. Good goin'. Try to get in a few more bouts of 500s before WIRC, once a week at least. If you can get to 1:36 on 8 x 500m, you will _really_ be in the running in the 50s lwts at WIRC. That would predict 6:40 (or under). The British record is 6:36, no? ranger

[old] neilb · Post by **[old] neilb** » January 25th, 2005, 2:27 pm

20k cycle to the gym 30 mins at 23 -25 spm 1:55 split and 82% MHR 5 MINS REST 30 mins at 23 -25 spm 1:56 split and 85% MHR puncture leaving gym carpark so 20k walk pushing bike.

[old] Byron Drachman · Post by **[old] Byron Drachman** » January 25th, 2005, 3:33 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>puncture leaving gym carpark so 20k walk pushing bike. </td></tr></table> What a bummer! May I suggest carrying a couple of tire irons, a spare tube, and a small pump? Byron

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 25th, 2005, 5:01 pm

Bit of a pick and mix session tonight, few different sessions incuding a 30min piece, then 2x2000m with 7 min rest on-line. 1st 6:40.7, 2nd 6:48.4. Total of 14000m today. Sir Pirate

[old] Jim Barry · Post by **[old] Jim Barry** » January 25th, 2005, 6:12 pm

Yesterday. 10k at 2:10 and 22 spm. This was my first recovery row in over 9 weeks. (I've just recovered by not rowing). I really liked the row and had a heck of a time slowing down to my planned pace. HR was a little high, but I think it was probably just a lack of familiarty with this pace and spm combination. On ErgMonitor it was interesting to compare a hard 5k to this recovery row. My SPI was down 9% (8.2 to 7.5), but my typical peak torque was down 22% (11kg to 9kg). The drive time was up 15% (0.75 seconds vs 0.65 seconds). Same drag (128). Today 15 pull ups (continuous), but worked on making them a little higher quality. I'm thinking of adding a fanny pack (day hiker) with a dumbell in it to keep this work intense enough.

[old] ranger · Post by **[old] ranger** » January 25th, 2005, 11:22 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>puncture leaving gym carpark so 20k walk pushing bike. </td></tr></table> Ugh. Hate that. When it happens, I hold the bike seat and run--hard. Works off the frustration. I have done as many as 15 miles with my (flat) bike on the run. I shut my mind off and just don't think about it. ranger