What Training Have You Done Today???

[old] chickenlegs · Post by **[old] chickenlegs** » February 3rd, 2005, 4:06 am

1000 m x 6, 3' rest: 1:40.0 (27) on every one, except the 5th (1:38.9/27). competed twice this january. did not go very well. think poor racing is a reflection of poor training of past months. here i go again..

[old] ranger · Post by **[old] ranger** » February 3rd, 2005, 7:08 am

5K at 1:48 warm up, 10 x 500m @ 1:36 and 34 spm (500m active rest), 10 x 250 @ 1:30 and 38 spm (comfortable active rest) Pushing the heart rate up over my anaerobic threshold a bit now (175 bpm appeared a couple of times), but nothing serious yet. No lactic acid at all on the fartlek of race pace 500s. Could have done them all day. Still amazed that I now get 1:30 very smoothly at 38 spm (12.7 SPI). Technique is _sooooo_ much better. Aside: This spring, when I am more fully trained at low drag, I am going to practice 1:30 at 38 spm until the cows come home. 3:00 1K, do or die! I now have the technique to get this done. I just need to find the guts. Another similar session this afternoon, I think. This session was very comfortable--but productive. A nice ramp up to some solid 2Ks (1:40-1:42) and faster 500s (1:33-1:34) tomorrow (and beyond). 114 df. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » February 3rd, 2005, 12:03 pm

Well people I can stop bothering everyone now, finally made it today, after the second visit to the gym, a 10k followed by 25 mins stepper and.................................74.7 kilos on all scales. One very happy person i'll lose 1 more kilo then start building some muscle and TRY to mantain the weight at 74.5 kilos. Thanks to everyone for all your support on this side of the pond, especially Ranger and one or two others that will remain nameless!

[old] ranger · Post by **[old] ranger** » February 3rd, 2005, 12:13 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Rocket Roy @ Feb 3 2005, 11:03 AM)</div></td></tr><tr><td class='quote'>Well people I can stop bothering everyone now, finally made it today, after the second visit to the gym, a 10k followed by 25 mins stepper and.................................74.7 kilos on all scales. One very happy person i'll lose 1 more kilo then start building some muscle and TRY to mantain the weight at 74.5 kilos. Thanks to everyone for all your support on this side of the pond, especially Ranger and one or two others that will remain nameless! </td></tr></table> Roy-- Well done, mate! Superior goal-setting, superior effort, superior timing, superior discipline, superior judgment(s) about what work to do and not, and so on and so forth, all the way down the line. Superior JOB DONE. Sounds good, doesn't it? I'll say it again: JOB DONE. Needless to day, it is hard to get so many "superiors" going at the same time--especially in the same place as that golden coda: JOB DONE! Gold Star for the Rocket! Medal of Honor. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » February 3rd, 2005, 2:42 pm

Thanks Rich, Now the quest is to wake up at 74k, that may take another few days of hard work.

[old] NavigationHazard · Post by **[old] NavigationHazard** » February 3rd, 2005, 7:51 pm

1000m x 4, 3 mins rest: 3:20.4, 3:18.5, 3:19.2, 3:13.6* Okay, I took more like 3:30 rest before the last one, fidgeting around with a shoe that had come untied....

[old] Rocket Roy · Post by **[old] Rocket Roy** » February 4th, 2005, 1:58 am

Handy those shoes that come untied............. Great times for that session especially the last one! I always have trouble with the 4 x 1k session, don't know why cos I like the 4 x 4mins with 3 mins rest session. I think I prefer to see time count down rather than metres. Yeah I know .....wierd

[old] Rocket Roy · Post by **[old] Rocket Roy** » February 4th, 2005, 5:40 am

75.9 on waking today, 10k and 10 mins on stepper, now 73.9 nice

[old] neilb · Post by **[old] neilb** » February 4th, 2005, 1:45 pm

20k cycle to the gym. 5k strapless warm up 2 x20 mins (25 spm, 1:52 split for both, av HR 81% and 85%). 60 mins pilates/stability ball 20k cycle back.

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » February 4th, 2005, 1:48 pm

60 mins at 22spm over 12k 2.29.5 phew.................. 3 days til pot comes off ..........

[old] mattnegard · Post by **[old] mattnegard** » February 5th, 2005, 12:11 am

hey my name is matt and ive been doing crew since i was a freshmen, im a junior now and i want my training to be awsom until crew starts on feb 28, ive been doing 30 min pieces and 20 min pieces. anyone have tips to increase my 2k times??

[old] ranger · Post by **[old] ranger** » February 5th, 2005, 9:21 am

I have been getting ready to race, but I am again not at all happy about it. I'm really not at all ready. Since BIRC, UT2 and UT1 rowing have come along nicely with my new stroke (even these were poor at that point), but these advances have taken time; I haven't gotten on to other things. I just haven't done enough TR and AN rowing to race well (or feel good about the result). Consequently, I am pretty undecided about racing at the moment, although I am continuing to prepare. It looks as though it will be a last minute thing again. I need to feel that I have the proper resources to race. I don't like to do things half-baked, and my work developing my new stroke is still unfinished. These feelings about racing are ironic and externally imposed, something that I also don't like to have happen. My training has been going very well. I suppose the question is again this: Which pressure do I yield to in these matters--personal or public? ranger

[old] Pommy Ralph · Post by **[old] Pommy Ralph** » February 5th, 2005, 10:15 am

[/QUOTE] I suppose the question is again this: Which pressure do I yield to in these matters--personal or public? Good on you Ranger. I was one of probably many who attended the BIRC hoping to see you compete. Sure disappointed - but you did what you thought was best. This time around - no different. When you are ready - you are ready. Only you know this. Why even consider the "public'. Becasue if you do - you pay the penalty if things don't go as "the public expect". h*** with that!!! What ever you do - be your own man, your own personality, your own decision maker - that's what has got you this far. Don't spoil it. Pommy Ralph 57hw - slow but my pace!

[old] Coach Gus · Post by **[old] Coach Gus** » February 5th, 2005, 11:54 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(ranger @ Feb 5 2005, 05:21 AM)</div></td></tr><tr><td class='quote'> Which pressure do I yield to in these matters--personal or public? ranger </td></tr></table> Only the personal ones...always. What the public wants doesn't matter. What they think doesn't matter unless it affects the personal pressure. My one suggestion is that you think more about what you write before you write it. Saying you are going to do something and then not doing it, I think, is what leads to some of the public pressure. Making a big deal about yourself, writing so much about yourself and your training, brings a huge amount of attention and interest to you and a lot of us are quite interested in seeing you race again. For you to not do so is a disappointment. Of course, this comment could just be considered more "public pressure."

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » February 5th, 2005, 2:59 pm

2.5k warm up then the Team Oarsome monthly challenge 4 x 4 mins 3mins rest;- 2.15.2 25spm 2.14.6 26spm 2.14.3 26spm 2.14.1 26spm must be getting use to this one legged rowing!!! 4k cool down ... just over 10k ...