What Training Have You Done Today???

[old] Rocket Roy · Post by **[old] Rocket Roy** » March 1st, 2005, 9:57 am

2 x 2k's as a lwt today with a 15 min rest on the stepper! Previous Lwt pb 6.59.9 at Boston 6.50.6......1.42.6........33 1.44.1....32 1.44.8....32 1.43.8....32 1.38.0....38 10 mins stepper, then challenged to another race, so jumped back on the erg; 6.47.9......1.41.9....33..................challenger gym trainer 7.13.9 hwt. 400m splits; 1.43.6....31 1.44.2....29 1.43.1....33 1.41.2....34 1.37.7....41 Both were very easy and not stressfull at all, tomorrow I have a race against a faster bloke so I'll try for a sb and an all weight pb, and try to beat him of course.

[old] ranger · Post by **[old] ranger** » March 1st, 2005, 10:52 am

20K at 1:48 and 24 spm (11.6 SPI), with occasional breaks for mental relaxation, to the metronome at 72 bpm, in a 3-beat measure, 114 df. Just need to do a lot of this for a while: 1:48 at 24 spm (UT1) in a 3-beat measure. This is marathon pace and rate. Don't like to do this, really; but for a while, I might try two sessions a day to get fully used to this. Over the next couple of months, I would like to get to a stable heart rate in the low 160s at this rate and pace. ranger

[old] neilb · Post by **[old] neilb** » March 1st, 2005, 11:39 am

20k cycle to gym. 3k strapless warm up 2x 30 min (with 5 min rest) capped at 85% HR 26 spm. First session was 1:51 and second 1:52.5. 60 min stability ball and pilates 20k cycle home. Splits for these 30 min sessions where I limit HR to 85% continue to fall (was 1:56 at start of January). Just over 19k covered (excluding bike!)

[old] hennmart · Post by **[old] hennmart** » March 1st, 2005, 12:32 pm

Today 12035 m. in 48.41.7 min. I was a bit tired so I stopped. I like to do a marathon, but first I row a few 1/2 marathons. 500: 1.39.5 1000: 3.33.1 2000: 7.37.3 5000: 18.40.3 6000: 22.34.0 30 min.: 7794 m. 10000: 38.08.9 60 min.: 15153 1/2 marathon: 1.24.05.0 marathon: like to do it in the future.

[old] John Rupp · Post by **[old] John Rupp** » March 1st, 2005, 12:59 pm

Roy, Nice pacing and lightweight PB's.

[old] ranger · Post by **[old] ranger** » March 2nd, 2005, 4:25 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(John Rupp @ Mar 1 2005, 11:59 AM)</div></td></tr><tr><td class='quote'>Roy, Nice pacing and lightweight PB's. </td></tr></table> Especially given that, in the 50-54 lwts division this year, Roy's first 2K here would have won a BIRC silver; the second, a BIRC gold. In the 55-59 lwt division, both 2Ks would have been golds by quite a margin. ranger

[old] ranger · Post by **[old] ranger** » March 2nd, 2005, 6:43 am

20K at 1:52 @ 20 spm (12.5 SPI, UT2 training band), with occasional breaks for mental relaxation, to the metronome in a 2-to-1 ratio/3-beat measure, 114 df. 12.5 SPI is just natural stroking now, no special effort. Quite a change! Now it's just a matter of logging the meters and I should be able to do this UT2 rowing for a marathon (and beyond). I continue to work on technique. Connection at the catch is getting better, a bit more patient and relaxed just before the pull: Let the wheel spin! Arms are getting more relaxed on the recovery. Hands and fingers are getting more relaxed on the handle, especially at the catch. Breathing is starting to groove nicely to the 2-to-1 ratio. To accelerate progress with my marathon training, ideally, I think I should do 3 sessions a day (morning, noon, evening) of this sort when UT2 rowing is the focus of my day's rowing. I'll see if I can get this done in March and April. No warm ups or cross-training at the moment. Just rowing. ranger

[old] Sir Pirate · Post by **[old] Sir Pirate** » March 2nd, 2005, 6:48 am

Did a 10K on-line yesterday,1st 3000m was fine, I then hit the wall, had nothing in the tanks at all, 6000m to go and I was struggling so bad I could only just pull the handle, was pulling 2:17 splits and was having trouble holding that. Managed to pick it up a bit in the last 1000m and was pulling 2:-05 - 2:07’s Have never felt so drained in my life. Just managed to scrap under 40mins – 39:57.0. Average at 3000m was 1:47.5. I am not going to row now till the charity row on Saturday. Sir Pirate

[old] ranger · Post by **[old] ranger** » March 2nd, 2005, 4:38 pm

Second UT2 session, over at the gym at noon: 15K at 1:50-1:52 and 20-22 spm. Grooving into marathon pace very nicely, smooth and cool. With my old stroke, 1:56 (@ 30 spm or so, 200 df.) used to be a kind of unlimited/free pace and rate for me (e.g., I used this pace and rate to row 100K). Given my improved technique, the project now is to try to relocate/lower this unlimited/free pace to 1:50 (@ 22 spm, 114 df.). A third 15-20K UT2 session this evening. Spring Vacation... ranger

[old] DougB · Post by **[old] DougB** » March 2nd, 2005, 10:49 pm

4 x 2K today, and a personal best: 6:55.4 (1:43.9) 27 spm 6:55.0 (1:43.8) 27 spm 6:55.0 (1:43.8) 27 spm 6:54.5 (1:43.6) 27 spm 7:00 rest in between (incl 5:00 treadmill). And with some asthma medicine and a *** DELETE - SPAM ***, it was the first hard workout in over a month where I didn't have a coughing fit afterwards. But I think Roy's two fast 2K's are more impressive than these. That takes guts to get back on the machine and do a second one even faster than the first! Good job Roy!

[old] ninthman · Post by **[old] ninthman** » March 3rd, 2005, 12:39 am

70' (18110m/224w)

[old] ranger · Post by **[old] ranger** » March 3rd, 2005, 9:10 am

This morning: 20K UT2 (1:52 @ 22 spm) 114 df. ranger

[old] Rocket Roy · Post by **[old] Rocket Roy** » March 3rd, 2005, 11:09 am

Thanks Doug, But to me your 4 x 2k's with a mere 7 mins rests is something for me to aspire to yesterday I did another 2k, this time just the 1, but i managed a pb as a lwt and it even beat my 14 month old hwt pb too, the old one was 6.43.9 the new 6.42.5, splits of; 6.42.5.........1.40.6...........33spm 1.40.9....32 1.41.9....31 1.42.2....31 1.37.5....38 i eased off a bit in the middle 'cos I wasn't sure if I was going to have anything left. It was a nice surprise to be able to hold 1.37's all the way to the end thru that last 500m

[old] chickenlegs · Post by **[old] chickenlegs** » March 4th, 2005, 2:00 am

1000 m x 6, all just under 1:40.0 (26), 1' rest in between. maybe it's time to go for a 6000 m pb...

[old] Jim Barry · Post by **[old] Jim Barry** » March 4th, 2005, 11:08 am

1k (1:56 at 22 or 10spi) rest 3' 1k (1:56 at 22 or 10spi) rest 3' 1k (1:56 at 22 or 10spi) cool down. I coming off a cold this week so I cut it short. I think when I'm 100% I'll complete all the reps (6 or 7?). I'm happy with this because I've not done this kind of power rowing for a while. Last fall my power intervals were more like at 20 spm and 200watts. 220 watts has always taken rate to get there. I'm thinking bouts at 24spm and 240watts (or 26 and 260w) are possible now too. 5 slow pull ups this morning. (about 6 seconds per pull up).