What Training Have You Done Today???

[old] ranger · Post by **[old] ranger** » February 12th, 2005, 7:38 am

20K of free anaerobic threshold rowing again this morning. No long warm ups of skipping and sit ups (or afternoon cross training on the stepper) now. Just rowing. The perfect workout for me at this point in my training, I think, will be Zatopek 500s at 1:40 and 28-30 spm on the fast pieces and 2:00 at 20-22 spm on the slow pieces. As it stands now, I can get to 500m at 1:40 and 28-30 spm before I reach my anaerobic threshold (172 bpm), and I can row 2:00 pace at 20 spm at 130 bpm or so. So I should be able to extend this workout to the limits of my patience and commitment; no physical limitation should get in the way. We'll see. If I can get all the way the way to a marathon, it would be at an average of 1:50 pace, my target pace these days for a pb marathon row. The workout, then, would combine short pieces of rowing at AT pace and rate (up to an AT heart rate) with marathon length and marathon pace. Nice. BTW, don't know about this for sure, but if I can extend it to a marathon, however oddly paced, it might also be as fast as any 50s lwt has ever rowed the distance. ranger

[old] Sir Pirate · Post by **[old] Sir Pirate** » February 12th, 2005, 7:56 am

Felt good when I got up this morning so thought I would have a crack at a mile, wish I had not now, feel sick and me eyes have gone all funny 1609m 5:08.1 (1:35.9) at 33spm died in the last 150m Sir Pirate

[old] ranger · Post by **[old] ranger** » February 12th, 2005, 10:07 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'>BTW, don't know about this for sure, but if I can extend it to a marathon, however oddly paced, it might also be as fast as any 50s lwt has ever rowed the distance. </td></tr></table> Wow. I take that back. The rankings say that Richard White, at 57 and 70 kg., has just rowed a 2:33:35 marathon, 1:49 pace. If this isn't a mistake, it is pretty unprecedented. This tops Graham Watt and me by 6 minutes. Using "double the d, add 3," it predicts that White can do, say, 16:40 for 5K, and (perhaps?) sub-6:20 for 2K. Oh well. That's pulling pretty darn well for a little old guy. ranger

[old] neilb · Post by **[old] neilb** » February 12th, 2005, 1:38 pm

5K warm up (strapless, 18-20 spm 2:00 split). Then was meant to be another 3 x 20 min AT session (normally around 1:51 split) but the first session was going so well and smooth after first 5 minutes and holding sub 1:50 was feeling fairly easy that I decided to make it a 5k attempt. Maintained it smooth, efficient and long at 26-28 spm and held 1:49 throughout to end up with a 18:16 5k. Not a particularly spectacular time for my age group but it did improve my benchmark 5k set when I first started back in December by 29 secs. More importantly my average HR was only 82% and I was below 85% until the last few minutes and only just touched 90% at the very end so I think that there is a bit more in the tank. It also felt comfortable. I have concentrated my training in the last 6 - 8 weeks on technique, 20/30 min AT and 60 min recovery (strapless) at UT1 and I think this improvement reflects the increases in fitness, muscle efficency and stroke. I also now find that my distance on 60 min recovery is equal to or better than initial 60 min "flat out" and as my splits for 5k AT work keep coming down I know that I getting physically and mentally better prepared for a serious 2k. Still loads of time yet as I am not eligible for the 50 -59 for 3 years yet. To celebrate I finished today with a 10k strapless at 2:00 split and 65% HR so 20k for the day. Now that was really enjoyable. Back to AT work tomorrow. Neil B. p..s I seem to be more obsessed with strong improvements in 5k, 10k and 60 min rather than 2k. I rationalise this by the fact that this means that technique and fitness are improving the latter being key as I get older and this will mean that I am building a strong base from which to move to 2k training and racing. Of course it just be that I am not comfortable with the type of effort needed for 2k and am avoiding it!

[old] cforce · Post by **[old] cforce** » February 12th, 2005, 3:49 pm

Had a bit of speed + power workout today. Erg #1. 1 x 8000 m 1k @ 18spm 1k @ 20spm 1k @ 22spm 1k @ 24spm 1k @ 26spm 1k @ 28spm 1k @ 30spm 1k @ 32spm ^^^ Very tough. Erg #2. Was a lot lighter, more along the lines of steady state. 30' rate castle.

[old] NavigationHazard · Post by **[old] NavigationHazard** » February 12th, 2005, 5:56 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'>Wow. I take that back. The rankings say that Richard White, at 57 and 70 kg., has just rowed a 2:33:35 marathon, 1:49 pace. If this isn't a mistake, it is pretty unprecedented. This tops Graham Watt and me by 6 minutes. Using "double the d, add 3," it predicts that White can do, say, 16:40 for 5K, and (perhaps?) sub-6:20 for 2K. </td></tr></table> Well, according to the rankings White holds the all-time 1k record for 50-59 ltwts: 3:07.0 in 2001, at the age of 53. Sub-6:20 might be pushing it four years later, but well under sub-6:30 might not be impossible. 2:33:35 is not that far off the heavyweight age group record for the distance, Rob Slocum's 2:31:55.9.

[old] ranger · Post by **[old] ranger** » February 12th, 2005, 6:11 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'>Well, according to the rankings White holds the all-time 1k record for 50-59 ltwts: 3:07.0 in 2001, at the age of 53. Sub-6:20 might be pushing it four years later, but well under sub-6:30 might not be impossible. 2:33:35 is not that far off the heavyweight age group record for the distance, Rob Slocum's 2:31:55.9. </td></tr></table> Oh, White's marathon time is entirely _possible_. (I have known about White's 1K time for quite a while, because it is exactly mine, too). Nothing to be said really, except that, to make such a marathon time believable, you would like to see other times (e.g., a 2K effort!) that also reflects such quality rowing. 70 kg. is not very big and 57 years old is quite a bit different from 50 years old. Slocum set his 50s heavyweight marathon record when he was closer to 50 years old, no? The 60s lwt 2K WR is still over 6:40. ranger

[old] ranger · Post by **[old] ranger** » February 12th, 2005, 6:21 pm

Ah. White lists a recent 6:41 2K. Wow. A marathon at under 2K + 9--just about "double the d, add 2." Impressive. ranger

[old] John Rupp · Post by **[old] John Rupp** » February 12th, 2005, 7:28 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(ranger @ Feb 12 2005, 01:04 AM)</div></td></tr><tr><td class='quote'>Just as I have said: In theory, nothing; in practice, the following: the convergence of (1) total habituation to the specific motion and specific effort, (2) consistent, undeviating execution of the specific motion and effort over long periods, (3) total mental and physical relaxation over long periods, (4) the maintenance of (1)-(3) at the specific rate and heart rate involved whatever that might be, and (5) the maximization of this specific rate and heart rate, i.e., right up against the anaerobic threshold. No instantaneous achievement, this. ranger </td></tr></table> Translation = time is not as fast now.

[old] John Rupp · Post by **[old] John Rupp** » February 12th, 2005, 7:38 pm

Being 57 now, White was 53 or 54 in 2001. According to the PATT conversion factors: 3:07 X 1.074 / .904 = 1:51.1 pace = 2:36:14 for a marathon. A 2:33:35 marathon is the equivalent of 3:03.9 for the 1k. That's not accounting for the 3-4 year difference in age. <a href='http://concept2.ipbhost.com/index.php?showtopic=1276' target='_blank'>http://concept2.ipbhost.com/index.php?showtopic=1276</a>

[old] DougB · Post by **[old] DougB** » February 12th, 2005, 8:12 pm

Still sick with a cold, but having not worked out since Monday I decided to get in some sort of exercise. I put the Kleenex box aside and rowed a 12K with Thomas on e-row. Surprisingly, 1:52 pace was quite easy, even at 23 spm, so I finished the last 1K fast and ended up with a 1:51.4 average. I expected to be plodding along at a much slower pace. By the way, rowing with a runny nose gets real messy. Just ask my shirt.

[old] chickenlegs · Post by **[old] chickenlegs** » February 13th, 2005, 12:09 am

[quote=DougB,Feb 12 2005, 07:12 PM] Still sick with a cold, but having not worked out since Monday I decided to get in some sort of exercise. I put the Kleenex box aside and rowed a 12K with Thomas on e-row. Surprisingly, 1:52 pace was quite easy, even at 23 spm, so I finished the last 1K fast and ended up with a 1:51.4 average. I expected to be plodding along at a much slower pace. i wish i had e-row too! i did 12 km today: 1:49.7 @ 22 spm. i'll just have to imagine it..

[old] ranger · Post by **[old] ranger** » February 13th, 2005, 2:58 am

With a 6:41 2K now at 57, I assume that White has nothing like a 3:07 1K at the moment. 3:12? This would predict about 1:54 pace for the marathon. He is _way_ under that. ranger

[old] ranger · Post by **[old] ranger** » February 13th, 2005, 3:02 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(DougB @ Feb 12 2005, 07:12 PM)</div></td></tr><tr><td class='quote'>Still sick with a cold, but having not worked out since Monday I decided to get in some sort of exercise. I put the Kleenex box aside and rowed a 12K with Thomas on e-row. Surprisingly, 1:52 pace was quite easy, even at 23 spm, so I finished the last 1K fast and ended up with a 1:51.4 average. I expected to be plodding along at a much slower pace. By the way, rowing with a runny nose gets real messy. Just ask my shirt. </td></tr></table> UT2? Do you track your heart rate? ranger

[old] DougB · Post by **[old] DougB** » February 13th, 2005, 9:52 am

I didn't track my heart rate this time, but I wouldn't consider that a UT2 row. In the past, my heart rates have been 140 (2:00), 145 (1:55), 150 (1:54), 152 (1:52). All those paces are easy, but don't fall under the UT2 classification. Plus, my 30'r20 best is only around 1:53, and that's supposedly the AT-UT1 border. But I don't trust that test too much because it seems to be more of a strength test than a heart rate test.