What Training Have You Done Today???

[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.

[old] Cran · Post by **[old] Cran** » March 7th, 2005, 6:24 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Carl Henrik @ Jun 20 2004, 11:21 AM)</b></div></td></tr><tr><td class='quote'>Did my first timed 2k on water. I am currently good for 6:43 on machine estimated and my weight is 77kg.<br /><br />Completion time: 8:51 <br /><br />Anybody else trying to go from erg to water? How is it going? </td></tr></table><br />My best 2K in a single is 8:15 at the moment (including corners, that's not in a straight line), my 2K erg is 6:40 at the moment.<br /><br />I can comfortably hold 2:15 splits now at 24 SPM and would expect to be about 2:05/500 for 2.5km at 27-30SPM which is my standard timed piece.<br /><br />I've done some work on starts the last few sessions and I can hit 1:45 after about 8 strokes (starting at 1/4 slide and lengthening each stroke to hit full slide by about 6/7th stroke). I think I could probably just about do 1:50 for 500m at the moment, and 8 mins for 2km in a straight line.<br /><br />My sculling is about 20secs/500 slower split than my erg times.<br /><br />I've been sculling about 5-6 months since October, although I did do a bit a couple of years ago but was no good at it <br /><br />I think I'm just starting to make some progress, but I still need a coach.

[old] snappyrower · Post by **[old] snappyrower** » March 7th, 2005, 9:36 pm

Ok, I usually post over on Women's but I figured I'd be brave and post here tonight. I think looking over the last few posts that my meters are a bit small, but I'm just recovering from illness and have only had my rower a month! Maybe one day I'll be there with you all and your marathons and ultra rows!<br /><br />Anyway, I did a 5000 meter piece tonight, followed by a very short 272 meter cooldown. Should have been a longer cool down, but I lollygagged so much during the majority of the 5k that I really opened up on the last bit and ended up TOTALLY out of breath and a bit light winded. Not bad for my 2nd row back from a week sick! Anyway, overall it was pretty slow: 29:04.6 for the 5k, but it ranked 108 out of 116 or 93% for my age/sex/weight. Since my other lenght and time rows are all 99% or so it felt good. <br /><br />

[old] DougB · Post by **[old] DougB** » March 7th, 2005, 11:33 pm

Today, 8 x 500m @ 1:36.9, 31 spm (last two edged up to 32 spm). That's with the usual 20 seconds rest, 500m paddle, 20 seconds rest. 8 x 500 used to be fun, but at this pace it's starting to hurt: today was the first time I felt like throwing up after many of the intervals! But this is my weakness, so I need to work on it.

[old] hennmart · Post by **[old] hennmart** » March 8th, 2005, 2:44 am

<br />Yesterday I had two sessions from 30 min.<br /><br />The first one I started wrong so I ended at 7486 m.<br /><br />The second one, afer 20 min. rest, I ended in 7805 m. and that was a PB (14 m. better!) <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.: 7805 m. 10000: 38.08.9<br /><br />60 min.: 15237 1/2 marathon: 1.23.49.6 marathon: like to do it in the future