What Training Have You Done Today???

[old] hennmart · Post by **[old] hennmart** » March 5th, 2005, 9:30 am

PB on the 1/2 marathon from 1.24.05.0 on 22/2/2005 to 1.23.49.6 today (5/3/2005).<br /><br />It feld good!!!! <br /><br /><br /><br />500: 1.39.5 1000: 3.33.1 2000: 7.25.4 5000: 18.40.3<br /><br />6000: 22.34.0 30 min.: 7794 m. 10000: 38.08.9<br /><br />60 min.: 15153 1/2 marathon: 1.23.49.6 marathon: like to do it in the future

[old] Rocket Roy · Post by **[old] Rocket Roy** » March 5th, 2005, 4:57 pm

31,820m today inc 2 x 5k pb's, at 17.48 and then 17.39

[old] DougB · Post by **[old] DougB** » March 5th, 2005, 5:28 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>31,820m today inc 2 x 5k pb's, at 17.48 and then 17.39 </td></tr></table><br />Roy - amazing stuff again. I can't imagine how you can row so far and have 2 PBs in the same day. One PB or half that distance is about all I can handle in a day.<br /><br />Today I tried 15K for the first time. The plan was 1:52 at 24 spm, but after a few minutes I settled into a more natural pace of 1:51 at 24 spm, and held it all the way to the finish. That was quite an enjoyable workout, actually, except now my fingers are cramped and don't work well any more.

[old] ninthman · Post by **[old] ninthman** » March 6th, 2005, 12:07 am

20' warmup erg (1:56)<br /><br />7 mile run up Madison Avenue

[old] starboardrigged1seat · Post by **[old] starboardrigged1seat** » March 6th, 2005, 12:33 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ninthman @ Mar 5 2005, 11:07 PM)</b></div></td></tr><tr><td class='quote'>20' warmup erg (1:56)<br /><br />7 mile run up Madison Avenue <br /> </td></tr></table><br />Nice. I like running down Broadway until I get bored, then taking the subway back. Sometimes I meet my friends from NYU for lunch, grab a 22 of Sam Adams, and have a very enjoyable ride back.

[old] ninthman · Post by **[old] ninthman** » March 6th, 2005, 1:45 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(starboardrigged1seat @ Mar 6 2005, 12:33 AM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ninthman @ Mar 5 2005, 11:07 PM)</b></div></td></tr><tr><td class='quote'>20' warmup erg (1:56)<br /><br />7 mile run up Madison Avenue <br /> </td></tr></table><br />Nice. I like running down Broadway until I get bored, then taking the subway back. Sometimes I meet my friends from NYU for lunch, grab a 22 of Sam Adams, and have a very enjoyable ride back. <br /> </td></tr></table><br />I've done Broadway for about a half-year, so I thought I'd mix it up and take another north-south thoroughfare. The only problem is that you have to really concentrate on people-dodging.<br /><br />I bring a Metrocard in the leg of my trou, just in case I need to ride the subway, but I almost always make the round trip on foot. Beertraining it back is intriguing, though. One of these days, in April, when it gets warm, I'd like to start down at the Battery and run the entire long axis of Manhattan, up to Inwood. I'd ride the train back from that, since the round trip would be 30 miles I believe.<br /><br />Best thing about running in Manhattan: Say I want to run 10.5 miles. Just run 105 blocks north, then turn around. Easy as pie.

[old] ranger · Post by **[old] ranger** » March 6th, 2005, 8:12 am

30K UT1, with breaks to stay comfortable. Happy to get this goofy interval workout I have been doing stretched to 30K. I would like to add another 15K, so that this workout is effective marathon training, too. <br /><br />These quicker UT1 cadences (1:42-1:51 @ 22-27 spm, 12.5 SPI) are feeling better and better now. Clearly this will be the focus of my off-season this year on the erg. No more strapless rowing and work on technique. No more extended cross-training. Just a lot of UT1 meters at low drag with this new stroke. <br /><br />30-45K of UT1 rowing (at 12.5 SPI), as long as you take some breaks to stay comfortable CV-wise, is great for strength, endurance, and efficiency.<br /><br />114 df.<br /><br />ranger

[old] neilb · Post by **[old] neilb** » March 6th, 2005, 11:52 am

90 min strapless 115 df. Capped at 20 spm and 75% HR. Split just under 2:00. Nice and easy. 22510m. <br /><br />This pace actually improved on my first HM set back in January, by just over 2 mins. Could be time soon to update HM PB.<br /><br />Neil.

[old] ranger · Post by **[old] ranger** » March 6th, 2005, 12:15 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>30-45K of UT1 rowing (at 12.5 SPI), as long as you take some breaks to stay comfortable CV-wise, is great for strength, endurance, and efficiency </td></tr></table><br /><br />BTW, I am pleased that this free-form UT1 rowing (at 12.5 SPI), in many ways, is now very close to the upper reaches of Wolverine Plan Level 4 rowing, and is done with very similar amounts of rowing and rest. In fact, as I do these rows, I think I will regularly work Level 4 sequences into the flow of things. From this sort of UT1 rowing, 216s and 220s would be especially easy to segue into, I think.<br /><br />2'/2'/2'/2'/2' @ 20/22/24/22/20 spm and 1:52/1:48/1:44/1:48/1:52<br />1'/2'/3'/4' @ 18/20/22/24 spm and 1:56/1:52/1:48/1:44<br />4'/3'/2'/1' @ 20/22/24/26 spm and 1:52/1:48/1:44/1:40<br /><br />The stroking power on these UT1 rows (12.5 SPI) is just a tad under the power specified for me by WP L4 paces and rates (about 13 SPI at a 1:36 2K target). <br /><br />Of course, the major difference is that I am going to try to take these sessions of high power rowing to marathon lengths. The WP suggests 10K (or perhaps 20K).<br /><br />ranger

[old] chickenlegs · Post by **[old] chickenlegs** » March 7th, 2005, 3:20 am

6 km: 1:43.0 (25), 20'36".<br /><br />not far from pb on distance (1:42.0).<br /><br />maybe can get it in a couple of weeks.<br />

[old] ranger · Post by **[old] ranger** » March 7th, 2005, 6:20 am

30K UT1, with breaks. Mostly 1:44-1:48 @ 23-25 spm today. Heart rate is cooling down nicely as I get more and more used to the cadence. Another session this evening after work.<br /><br />Lots of sweat. At these UT1 paces, I now change clothes after 15K!<br /><br />ranger

[old] Stretch · Post by **[old] Stretch** » March 7th, 2005, 12:14 pm

30 minutes@65-70% HRR. (141-148) 20spm.<br />10+10 minutes warmup/down@55% HRR. (129) 17spm.

[old] John Rupp · Post by **[old] John Rupp** » March 7th, 2005, 1:47 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Mar 7 2005, 02:20 AM)</b></div></td></tr><tr><td class='quote'>30K UT1, with breaks. Mostly 1:44-1:48 <br /> </td></tr></table><br />Do you stop on your breaks or keep going easier?<br /><br />If you keep going easier between then what is your overall pace?<br /><br />Thanks.<br />

[old] ranger · Post by **[old] ranger** » March 7th, 2005, 5:59 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Mar 7 2005, 12:47 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Mar 7 2005, 02:20 AM)</b></div></td></tr><tr><td class='quote'>30K UT1, with breaks. Mostly 1:44-1:48 <br /> </td></tr></table><br />Do you stop on your breaks or keep going easier?<br /><br />If you keep going easier between then what is your overall pace?<br /><br />Thanks. <br /> </td></tr></table><br /><br />John--<br /><br />Usually, I only break for a few seconds. Sometimes I stop; sometimes, I keep rowing slowly. Doesn't really matter, I think.<br /><br />I am not keeping track of overall time yet. I am not racing, or doing set pieces. I am just getting used to my new stroke at various rates and paces. I am just trying to adapt muscularly to new efforts and rhythms. My goal at the moment is to row as long and hard as I can at these paces, regardless of the rest time, etc. The issue is not cardiovascular. The issue is muscular.<br /><br />A whole lot of work is being done, though. I can attest to that.<br /><br />When I feel entirely comfortable, I will start doing set pieces, from the top down (i.e., M, HM, 60min, 10K, etc.). <br /><br />But not until then.<br /><br />ranger

[old] John Rupp · Post by **[old] John Rupp** » March 7th, 2005, 6:03 pm

Rich,<br /><br />Thanks.