What Training Have You Done Today???

[old] Carl Henrik · Post by **[old] Carl Henrik** » February 21st, 2005, 5:57 pm

Hat off to the mad team for their 100k relay or anyone else who has done one. I participated in a HM consisting of 7 people pulling 30secs per bout. It was fun and exhausting and very hard to stay fresh and focused enough to avoid mistakes in the change overs. This is what impresses me the most with a 100k relay. Not pulling like an animal (either you got the genes or you don't) but keeping mentally fit throughout.

[old] chickenlegs · Post by **[old] chickenlegs** » February 21st, 2005, 11:58 pm

13 km at 1:50.0 (21) no straps. some bottom pain after about 10 km. now for 14...

[old] bsemaiktehr · Post by **[old] bsemaiktehr** » February 22nd, 2005, 10:43 pm

I had about twenty minutes before I had to shower and go to work - so I tried this one out for the first time - 12 x 150m @ 1:25 - 1:30 split (maximum intensity) The burn feels goooooood

[old] Jim Barry · Post by **[old] Jim Barry** » February 22nd, 2005, 11:33 pm

100m blast avg pace 1:27, rowed easy 3 minutes, 100m blast avg 1:26. I wanted to benchmark my 100m time. Then 60 minutes at 20spm. Pace 2:14, HR never over 140. Weird part was I forgot to lower the drag off max. For grins I kept it there and generally liked the row. ---Jim

[old] ranger · Post by **[old] ranger** » February 23rd, 2005, 4:31 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Jim Barry @ Feb 22 2005, 10:33 PM)</div></td></tr><tr><td class='quote'>100m blast avg pace 1:27, rowed easy 3 minutes, 100m blast avg 1:26. I wanted to benchmark my 100m time. Then 60 minutes at 20spm. Pace 2:14, HR never over 140. Weird part was I forgot to lower the drag off max. For grins I kept it there and generally liked the row. ---Jim </td></tr></table> Jim-- Really? You changed the drag to max and didn't even notice it on a 60 minute row at 20 spm? I would find that entirely and utterly bizarre. If you have a habitual stroke that has the proper explosiveness and power and with which you have developed good endurance, what you are reporting here, I think, just should not and could not happen. IMHO. Similarly, the real and most meaningful test of speed and power (e.g., 100m), I think, should be at racing drag, not something to maximize the outcome that could not be sustained for 2K, or even used for distance trials. By putting the drag setting to 10, you neutralize all effects of technique and change a rowing performance into a bizarre exercise in dynamic weight lifting that draws on different muscles, requires different timing, and uses different speeds of execution in all aspects of the stroke. I guess I just wouldn't see the point. ranger

[old] ranger · Post by **[old] ranger** » February 23rd, 2005, 6:36 am

20K in and around 13 SPI, with breaks to stay comfortable: 1:50 at 20 spm, 1:48 at 22 spm, 1:46 at 24 spm. Technique and endurance at 13 SPI and low drag continues to get better and better. CV system is cooling down nicely now, especially after I am fully warmed up. Don't know yet, but 1:48 @ 22 spm and 70% HRR might indeed be the ultimate endpoint of this training. This is UT2 pace for a 6:16 2K. Trying to push this foundational rowing to 30-50K. When I succeed in doing this comfortably, habituation to this sort of work will be complete. _Very_ happy with my muscular response to rowing these distances at this power. No problems whatsoever now. No soreness or tiredness from day to day. Everything is relaxed and comfortable. 114 df. ranger

[old] ninthman · Post by **[old] ninthman** » February 23rd, 2005, 3:24 pm

post-CRASH-B Slacker Period continues: 30' firm-ish SS (1:57), then 40' fast jumprope, moving as much as possible, just having fun in an empty gym. (Hopping forwards, running backwards, sidestepping, spinning. Surprisingly, I can run much faster backwards while skipping rope than I can forwards.)

[old] ranger · Post by **[old] ranger** » February 23rd, 2005, 8:16 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(ninthman @ Feb 23 2005, 02:24 PM)</div></td></tr><tr><td class='quote'>post-CRASH-B Slacker Period continues: 30' firm-ish SS (1:57), then 40' fast jumprope, moving as much as possible, just having fun in an empty gym. (Hopping forwards, running backwards, sidestepping, spinning. Surprisingly, I can run much faster backwards while skipping rope than I can forwards.) </td></tr></table> Nice. Great stuff. ranger

[old] ninthman · Post by **[old] ninthman** » February 24th, 2005, 12:12 am

Power Hour @ about 24-25spm with damper set at 1 (drag factor: high 80s) (demi-balls-out. not crazy, but pushing pretty hard.) 1:55.8avg | 15540m | 225.1watts

[old] chickenlegs · Post by **[old] chickenlegs** » February 24th, 2005, 3:59 am

1000 m x 6, 1'30" off in between, all at 1:40.0 (or just below) all at 26 spm. had to dig deep for last one. next week will do same but with 1' off.

[old] ja34 · Post by **[old] ja34** » February 24th, 2005, 6:55 am

I've done a few sessions of 30mins at 1:52ish followed by 10k split into 500's, 500@ 1:45 followed by 500 @2:00ish. Am finding these sessions easier all the time so I try to speed up the fast sections of the 10k. The aim is to get back into HM's on the erg while training for races on the water. Wondering if I should be trying to make the the recovery 500's faster too. Any thoughs anyone? Jim

[old] neilb · Post by **[old] neilb** » February 24th, 2005, 11:26 am

60 min steady at 22-24 spm 1:55:8 split (15538 m). HR averaged at 81% and was between 80-85% for nearly 40 minutes going above 85% for last 5 minutes. Rest day tomorrow!

[old] ninthman · Post by **[old] ninthman** » February 25th, 2005, 12:29 am

Another easy day.<ul><li>Mixed medium-hard warmup for 7' at around 1:50</li><li>25' fast jumprope with tricks (lots of crossovers, trying to master the repeating doublejump)</li><li>30' piece at 1:54.7/232.7w/25spm (just keeping another rower company while he did 10k)</li></ul>

[old] ranger · Post by **[old] ranger** » February 25th, 2005, 9:00 am

20K, working up slowly to 1:50 @ 19 spm (14 SPI) and then holding it there, taking breaks to keep my heart rate under my anaerobic threshold (172 bpm). This is settling into a standard, foundational session for me (one that I can do almost every day), especially if I can stretch this to 30K. Wonderful for relaxation, technique (leverage and timing), strength, leg-back-arm speed, CV-conditioning, endurance, patience, mental toughness, etc. My heart runs very high on this row, at the limits of UT1 (and above, if I want), but the slow rate makes this high heart rate more tolerable (it seems!). Done every day, this session's combination of distance, high stroking power (14 SPI), and high heart rate is transformative, especially for someone my age (54) and size (165 lbs., lwt). ranger

[old] BIKERACER · Post by **[old] BIKERACER** » February 25th, 2005, 5:32 pm

Hello everyone, Here's my workout for today: 10 minute (2000m) warmup 3 x 15 minutes @ 2:02-2:04/500 pace (3650-3700 each) 10 minute cooldown (2000 m) I rested 5 minutes between each repeat. This was a UT1 workout with my heart rates between 138-146 bpm and my spm at 21-23. What do you think of this workout as an endurance improver? Herb