What Training Have You Done Today???

[old] ranger · Post by **[old] ranger** » March 8th, 2005, 3:55 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Cran @ Mar 7 2005, 05:24 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(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. <br /> </td></tr></table><br /><br />Cran--<br /><br />Nice!<br /><br />You're quite a bit ahead of me in your 1x, although I hope to be about where you are at the end of this next on water season. <br /><br />In the 50s hwts, 1K at 1:53 wins the US Nationals, so I have been practicing with a stroke of about that power. Not much endurance or technique yet, though.<br /><br />I have only been at it a couple of months (at the end of last year). This year will be my first full season.<br /><br />ranger

[old] Cran · Post by **[old] Cran** » March 8th, 2005, 4:57 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ranger)</b></div></td></tr><tr><td class='quote'>You're quite a bit ahead of me in your 1x, although I hope to be about where you are at the end of this next on water season. <br /><br />In the 50s hwts, 1K at 1:53 wins the US Nationals, so I have been practicing with a stroke of about that power. Not much endurance or technique yet, though.<br /><br />I have only been at it a couple of months (at the end of last year). This year will be my first full season. </td></tr></table><br />I did a couple of months in a double before I switched into the single at the end of last summer which I think helped.<br /><br />I seem to get the odd outing where something will click... and I'll think... ok that's what that book/video was talking about... and it takes you up a level.<br /><br />At least I don't get overtaken by the 12 year old juniors any more <br /><br />Its worth doing outings at low pressure, and concentrating on things like catches, not bouncing the stern, hanging off the handles, lifting off the seat etc. etc.<br /><br />Are you planning on doing the nationals?

[old] ranger · Post by **[old] ranger** » March 8th, 2005, 5:30 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Cran @ Mar 8 2005, 03:57 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(Ranger)</b></div></td></tr><tr><td class='quote'>You're quite a bit ahead of me in your 1x, although I hope to be about where you are at the end of this next on water season. <br /><br />In the 50s hwts, 1K at 1:53 wins the US Nationals, so I have been practicing with a stroke of about that power. Not much endurance or technique yet, though.<br /><br />I have only been at it a couple of months (at the end of last year). This year will be my first full season. </td></tr></table><br />I did a couple of months in a double before I switched into the single at the end of last summer which I think helped.<br /><br />I seem to get the odd outing where something will click... and I'll think... ok that's what that book/video was talking about... and it takes you up a level.<br /><br />At least I don't get overtaken by the 12 year old juniors any more <br /><br />Its worth doing outings at low pressure, and concentrating on things like catches, not bouncing the stern, hanging off the handles, lifting off the seat etc. etc.<br /><br />Are you planning on doing the nationals? <br /> </td></tr></table><br /><br />The Nationals? Eventually, I hope. I won't do much of anything race-wise until I can row a lot better, though. And I probably won't race at all unless I can get pretty good. Time will tell, I guess. <br /><br />You are right that it helps to do drills. I'll do a lot of drilling this next year.<br /><br />ranger<br /><br />

[old] ranger · Post by **[old] ranger** » March 8th, 2005, 8:00 am

20K UT2 (1:52 @ 22 spm)<br /><br />ranger

[old] Xavier · Post by **[old] Xavier** » March 8th, 2005, 9:48 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(DougB @ Mar 8 2005, 03:33 AM)</b></div></td></tr><tr><td class='quote'>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. <br /> </td></tr></table><br /><br />Doug,<br /><br />Our times are quite similar (6:30.7 2k, 17:16.6 5k), yet I did the 8x500m (with strict 3:30 rest) at an overall average of 1:33.9 on my first attempt the week after WIRC. My average stroke rate was either 32spm or 33spm (and this is on the back of 90-95% 20spm training).<br /><br />I wouldn't do too many 8x500s though - they don't really help your 2k. More like an indication of where you stand.<br /><br />cheers,<br /><br />Xav

[old] DougB · Post by **[old] DougB** » March 8th, 2005, 10:36 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Xavier @ Mar 8 2005, 08:48 AM)</b></div></td></tr><tr><td class='quote'>Our times are quite similar (6:30.7 2k, 17:16.6 5k), yet I did the 8x500m (with strict 3:30 rest) at an overall average of 1:33.9 on my first attempt the week after WIRC. My average stroke rate was either 32spm or 33spm (and this is on the back of 90-95% 20spm training).<br /> <br /> </td></tr></table><br />See, that's what gets me. I can't imagine doing the 8 x 500 that fast. I'd be surprised if I can do 1:36 at 32 spm. How in the world can you go so fast, given that we're practically equal at all other distances, have the same weight, and maybe similar frames? My technique can't be all that bad, as I can row strapless down to 1:39 @ 30 spm or so.<br /><br />I think strength is part of the answer, which is why I'm now doing rows at 16-22 spm (2:02 - 1:50) and some weights on the side.<br /><br />Maybe tolerance to pain is also an issue. I'm not dying and gasping for breath after each interval, though they're clearly not comfortable and I do need the full 20 seconds to recover before starting the recovery interval. But if the workout hurts too much I just won't do it any more, and that defeats the purpose.<br /><br />Finally, maybe weight also matters. I'm consistently below 165 pounds, and from I've read you're usually a little over. Having that extra 2-3 pounds (of muscle I assume) might make a big difference, especially since I'm twice your age!<br /><br />Any other thoughts? My plan is to keep doing these until I can get down to what's considered reasonable.

[old] Xavier · Post by **[old] Xavier** » March 8th, 2005, 2:22 pm

I'd suggest keeping up the 20spm work. I can consistently beat all the other chaps at college (as in the collegiate system at big universities in the UK, rather than the entire uni) on the long spm capped stuff, even though I'm usually giving away a couple of inches in height, and as much as 10kg in weight. All my sessions are rate-capped, and even PB attempts have a low spm, so it is probably just strength. I did my 2k PB at 31spm, and my 5k at 26spm. <br /><br />I do hover above the 75kg mark - normally around 76-77kg. I think what might be significant is that I came down from being a (very! 95kg) heavyweight, with a large muscle mass, so I've probably retained as much of this as is possible whilst making weight.<br /><br />Youth probably has something to do with it though!<br /><br />cheers,<br /><br />Xav<br /><br />(Another hour at 20spm today. Half marathon @ 20spm yesterday, and Full Marathon on Friday! Joy)

[old] ranger · Post by **[old] ranger** » March 9th, 2005, 6:44 am

20K @ 1:56 and 18 spm<br /><br />114 df.<br /><br />ranger

[old] hennmart · Post by **[old] hennmart** » March 9th, 2005, 8:36 am

I beat my time on the half marathon with 6,5 sec. My new time 1:23:43.1. I am a happy man <br /><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: 1.23.43.1 marathon: like to do it in the future

[old] ranger · Post by **[old] ranger** » March 10th, 2005, 7:44 am

21K 1:52 @ 22 spm<br /><br />Nice heart rate of 45 bpm appeared on my heart rate monitor this morning while I was just sitting on my erg and sliding up and down the rail before taking my first stroke. <br /><br />Surprising, given that I had just downed four cups of coffee and had been up and walking around for an hour of so before sitting down to row. My resting heart rate is about that, 45 bpm, but a rate that low has never appeared on my heart rate monitor.<br /><br />ranger

[old] tomhz · Post by **[old] tomhz** » March 10th, 2005, 5:29 pm

UT1: 1h, 14950m. No warming up, so first 2K was (too) slow. Average pace only 1 sec slower than PB. Still felt as UT1 for the greater part, so I think a new PB is within reach.<br /><br />Tom

[old] John Rupp · Post by **[old] John Rupp** » March 10th, 2005, 6:05 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Mar 10 2005, 03:44 AM)</b></div></td></tr><tr><td class='quote'>21K 1:52 @ 22 spm<br /> </td></tr></table><br /><br />No breaks this time? <br /><br />That's 78:46 for a half marathon.<br /><br />No more grapefruit juice?<br />

[old] Carl Henrik · Post by **[old] Carl Henrik** » March 10th, 2005, 6:33 pm

5x(4min 1:43.8, 3min rest), SPI 12, 26-27SPM. No problem.

[old] snappyrower · Post by **[old] snappyrower** » March 10th, 2005, 10:15 pm

Did 6018 meters in a time of 33:53. <br /><br />Changed my foot stretchers around today and the row felt much easier. I honestly hadn'tmade any adjustments to them since the rower came from the factory. Not even sure if I have them properly adjusted now, but as the row felt much easier I'd guess i'm closer. Any suggestions or insight on that? I'm 5 foot 5 inches and have a size 7.5 shoe. I moved them to a 2 setting, and am not sure what they were on before. <br />

[old] John Rupp · Post by **[old] John Rupp** » March 10th, 2005, 10:57 pm

Snappyrower,<br /><br />Congratulations for your ongoing improvements. <br /><br />Prior to last fall I had the model B with the foot stretchers all the way to the top for a long time. Then I experimented with them at the bottom for a month or so then put them in the middle then back to the top.<br /><br />The foot stretchers on the model C had 2 holes showing for awhile but I've recently moved them to 3 holes showing.<br /><br />Since you're 5' 5", you would tend to have them in a higher than average position.<br /><br />I would go by what feels best to you, and where you have them sounds fine.<br />