What Training Have You Done Today???

[old] John Rupp · Post by **[old] John Rupp** » March 15th, 2005, 3:43 pm

Snappyrower, You can use "just row" for 30 and 60 minute timed pieces too. I do my everyday rowing with "just row" with the addition of also setting splits [ok][m] and drag factor [ok][rest]. This way I get the splits which are automatically set for every 2:00. I "always" do this as it helps to keep me occupied while rowing. At the end of the hour the monitor keeps going past a few meters, but you can then check the memory to find what the exact pace and meters were for the hour.

[old] Carl Henrik · Post by **[old] Carl Henrik** » March 16th, 2005, 4:47 pm

Doing my first hour session this season. I alternated 10 minutes between 2:04.3 and 1:53.2. Then I held on four minutes more at the end. It felt ok. 64 mins total, my longest erg session ever both in time and distance (16.2k). I'll be aiming for six continuous tens at somewhere around 1:53 on saturday. If I can get below 1:55 average I consider myself to be in as good shape as I've ever been. My 30 min PB is @ 1:49.7 so adding 5 to that makes anything below 1:54.7 great for me. This was actually a PB for me, 15200 or so for the hour but I won't bother logging it since I'll smash it saturday.

[old] John Rupp · Post by **[old] John Rupp** » March 16th, 2005, 5:30 pm

Nice session, Carl. I'm forward to see what distance you get Saturday. Have fun!

[old] Carl Henrik · Post by **[old] Carl Henrik** » March 16th, 2005, 6:23 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(John Rupp @ Mar 16 2005, 09:30 PM)</div></td></tr><tr><td class='quote'>Nice session, Carl. I'm forward to see what distance you get Saturday. Have fun! </td></tr></table> Thanks John! Im really psyched about it. Just need to get tomorrows vo2max session done and then a rest day and then I'm there

[old] snappyrower · Post by **[old] snappyrower** » March 16th, 2005, 10:29 pm

5k tonight: 27:13.3 .... a PB (gotta love being a newbie...my last 5k PB was 29:04.6.) Anyway, could have probably gone faster too I think. Ranked me at 87% or 102 of 117. Thanks John Rupp on the tip for setting the splits to 2:00 and using the Just Row, will play around with that tomorrow maybe.

[old] John Rupp · Post by **[old] John Rupp** » March 16th, 2005, 11:09 pm

Snappyrower, Another PB! Good for you! You don't need to set 2:00 as it comes up automatically when you set the splits with [ok][m]. You could, however, set a different interval if you wanted.

[old] hennmart · Post by **[old] hennmart** » March 17th, 2005, 10:51 am

Yesterday I rowed tw pieces: a) 21:35.0 5.642 m. and 29:59.8 7.902 m. Today I rowed 15.312 m. in 1:00:34.0. I have a blister on my right foot heel and it hurts when I'm rowing. Hennie

[old] snappyrower · Post by **[old] snappyrower** » March 17th, 2005, 11:33 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Mar 17 2005, 09:51 AM)</div></td></tr><tr><td class='quote'>Yesterday I rowed tw pieces: a) 21:35.0 5.642 m. and 29:59.8 7.902 m. Today I rowed 15.312 m. in 1:00:34.0. I have a blister on my right foot heel and it hurts when I'm rowing. Hennie </td></tr></table> I had a blister like that a few weeks ago and it was definitely not fun to row with! What are you wearing on your feet while rowing? I've switched to some old runners. Of course now I have a hot spot on my little toe.....been broken so many times it doesn't like shoes too much!

[old] hennmart · Post by **[old] hennmart** » March 17th, 2005, 11:49 am

[right] [/quote] I had a blister like that a few weeks ago and it was definitely not fun to row with! What are you wearing on your feet while rowing? I've switched to some old runners. Of course now I have a hot spot on my little toe.....been broken so many times it doesn't like shoes too much! [/quote] Last week I rowed a marathon and as an extra I had a blister . I have running shoes and they work good, but not for marathons. I think I have to take the pain and keep on rowing with some plasters. Hennie

[old] Byron Drachman · Post by **[old] Byron Drachman** » March 17th, 2005, 9:07 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>Of course now I have a hot spot on my little toe.....been broken so many times it doesn't like shoes too much! </td></tr></table> I took an old pair of tennis shoes and cut away the parts on top over the toes. That way heat and moisture escape and there is no pressure on the toes. <table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>I have a blister on my right foot heel and it hurts when I'm rowing. </td></tr></table> If you're flexible enough, you could try keeping your feet planted and not lift the heels at the catch. Can you still get your shins vertical with your heels down? The reduced flexing of the feet and shoe might help stop the heel from getting blisters Byron

[old] ninthman · Post by **[old] ninthman** » March 17th, 2005, 10:35 pm

Weird workout. Not the sort of thing I have any interest in (or belief in the training quality of), but I was visiting the alma mater and we were iced in unexpectedly, so I joined in a quick surprise erg this morning.<ul><li>10 strokes all out, find your lowest split. (Mine was 1:29, or 2k-18s. I'd guess wattage-wise, 1:29 is around 450-480w, I'd guess? Which is about 150-160% of my 2k wattage of 300w.) </li><li>3 x Row at that split +4s (1:33) as long as possible, stopping when you cannot hold it for two consecutive strokes. (Rest time is partner's work time plus about 2 minutes.) Times: 1:05, 1:09, :57 </li><li>1 x Same, but +6s (1:35 for me) Time: 1:15 </li><li>3' piece, with goal split of +14s (1:43 for me) Distance: 880m, avg. 1:42.3</li></ul>I think that the 3' goal was too conservative. I felt I could've done 1:40 or 1:41 average without too much difficulty. A good 3x5' workout running up to CRASHB, the first piece might be 1:43.8 or so. So 1:43.0 for 3' isn't much, even when "not so fresh" from the small amount of preceding work. (This was more of the coach just wanting to lecture people on the importance of relaxation and efficiency as aids to pulling big watts, as well as just having the guts to be dangerous and row faster splits than you think you can. The workout was much too short to be much use, in my opinion.) I suppose the good thing is that the ease of the 3' piece should encourage me to pull another 2k.

[old] Carl Henrik · Post by **[old] Carl Henrik** » March 18th, 2005, 6:01 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(ninthman @ Mar 18 2005, 02:35 AM)</div></td></tr><tr><td class='quote'>Weird workout. Not the sort of thing I have any interest in (or belief in the training quality of), but I was visiting the alma mater and we were iced in unexpectedly, so I joined in a quick surprise erg this morning.<ul> </li><li>10 strokes all out, find your lowest split. (Mine was 1:29, or 2k-18s. I'd guess wattage-wise, 1:29 is around 450-480w, I'd guess? Which is about 150-160% of my 2k wattage of 300w.) </li><li>3 x Row at that split +4s (1:33) as long as possible, stopping when you cannot hold it for two consecutive strokes. (Rest time is partner's work time plus about 2 minutes.) Times: 1:05, 1:09, :57 </li><li>1 x Same, but +6s (1:35 for me) Time: 1:15 </li><li>3' piece, with goal split of +14s (1:43 for me) Distance: 880m, avg. 1:42.3 </li></ul>I think that the 3' goal was too conservative. I felt I could've done 1:40 or 1:41 average without too much difficulty. A good 3x5' workout running up to CRASHB, the first piece might be 1:43.8 or so. So 1:43.0 for 3' isn't much, even when "not so fresh" from the small amount of preceding work. (This was more of the coach just wanting to lecture people on the importance of relaxation and efficiency as aids to pulling big watts, as well as just having the guts to be dangerous and row faster splits than you think you can. The workout was much too short to be much use, in my opinion.) I suppose the good thing is that the ease of the 3' piece should encourage me to pull another 2k. </td></tr></table> Few can hold there LP + 4 for one minute, it says alot about your endurance in relation to strength. I'm probably at LP + 6. If you could up your strength while maintaining strength endurance, your 2k capacity would probably increase "proportionally" because allready you seem have an oxygen delivery system to go below 6:50.

[old] Carl Henrik · Post by **[old] Carl Henrik** » March 18th, 2005, 6:47 am

Oh, btw, since I don't have anything better to do...or I actually I do ¨ Anyway my session the 17th was: 5x(4min 1:43.9, 3min rest) comments: I was a bit stiff and weary from the previous day but it felt better as I got further into the session and got warm. I decided not to increase the wattage this week as it was the fourth continuous day of training and not as ususal - the first. 312w instead of 313. Why these wattages? Well, I'm thinking 350w is a good 2k for me. 2k is about 110% of Vo2 max I've read so to do a Vo2 max session I subtract 10% and get that I should be at or just below 315 w. Since exchanging a second AT session a week with one of these I have noticed a rise in progress speed. I hardly felt any lactic acid but lost breathing rythm to what might be called desperate and rushed panting the last 45 secs in the last interval. Still comfortable mentally though and some power left phsycially. I am progressing and was perhaps too conservative, but it might be good to just settle for a level for a while and not feel forced to increase the load every week. I believe the body learns efficient technique through necessity. I have experienced it several times. I was coached in the second interval to engage the drive less with the back and I think I had a comfortable "hanging" technique when I got further into the session and needed to worry more about efficiency (not just that I should, but needed). The most important thing to remember from a tough session is not how tired you were or how painful it was, but how and how much you took every chance to relax during both drive and recovery. Next time if you start the session with this relaxation you will have much more power left at the end.

[old] hennmart · Post by **[old] hennmart** » March 18th, 2005, 1:51 pm

Today I did 10.000 m. in 37:44.0 my last time on this distance was 38.08.9. I feld pretty good after this row. Hennie

[old] ninthman · Post by **[old] ninthman** » March 18th, 2005, 8:13 pm

2k test, "for fun," to keep people company total: 6:56.8/1:44.2/309.8w @ 34spm 500m: 1:43.7/314.2w @ 35spm 1000m: 1:44.6/305.8w @ 33spm 1500m: 1:44.5/307.0w @ 33spm 2000m: 1:44.1/310.4w @ 34spm 30' @ 22-23spm (1:57.8/214.0w)