What Training Have You Done Today???

[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

[old] tomhz · Post by **[old] tomhz** » February 25th, 2005, 6:32 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(BIKERACER @ Feb 25 2005, 09:32 PM)</div></td></tr><tr><td class='quote'>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 </td></tr></table> Bikeracer, pretty much the same type of training as I did today: 3x20min @ 1:59-2:00 with 4 min rests in between. Stroke rate 24. This is my 60 min PB pace. Great for endurance build up. Tom

[old] ranger · Post by **[old] ranger** » February 26th, 2005, 9:15 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(tomhz @ Feb 25 2005, 05:32 PM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(BIKERACER @ Feb 25 2005, 09:32 PM)</div></td></tr><tr><td class='quote'>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 </td></tr></table> Bikeracer, pretty much the same type of training as I did today: 3x20min @ 1:59-2:00 with 4 min rests in between. Stroke rate 24. This is my 60 min PB pace. Great for endurance build up. Tom </td></tr></table> I don't know. If you want to build up your endurance, I would just put it on 24 spm and row for the hour, at whatever pace you find challenging but comfortable, pushing it to about as hard as you can go over the last few Ks. Then do it again the next day (and the next), trying to go just a wee bit faster each time out. Resting for 8 minutes during the hour doesn't do much to build up endurance, especially at the pace and SPI you are rowing at. ranger

[old] ninthman · Post by **[old] ninthman** » February 26th, 2005, 5:53 pm

Nice easy 8 mile run up and down Fifth Avenue and into Central Park. (F'in "Gates" crap... too many people!)

[old] starboardrigged1seat · Post by **[old] starboardrigged1seat** » February 26th, 2005, 8:03 pm

I think the gates look really cool. I went two nights ago after practice when it was snowing, and just wandered around in the dark with all the snowfall...it was really surreal. Then again, you have to wonder what could have been done with all that money if put to good uses.