What Training Have You Done Today???

[old] andyArvid · Post by **[old] andyArvid** » April 3rd, 2005, 5:23 pm

A 60 minute 12+km early morning run . My legs were a little sore. So I got on the rower and did a 1k easy at 2:15. During which my wife saw this and asked if I wasn't overdoing it. In the afternoon, an easy 10k on the erg under 2:09.

[old] chickenlegs · Post by **[old] chickenlegs** » April 4th, 2005, 3:22 am

[/quote] Good job! First 13 km then 14 km before you know you will row a half marathon and after that a marathon Hennie [/quote] thanks for the confidence hennie. 14 km is still only 2/3 of the way to a 1/2 marathon.. did 4000 m at 1:42.0, stroking around 27/28 spm. i am aiming for 6000 m at 1:42.0, which would equal my all time personal best on the distance.

[old] jjpisano · Post by **[old] jjpisano** » April 4th, 2005, 6:18 am

Sunday's workout consisted of rolling 6 huge snow balls as large as I could make them - to the point where I couldn't roll them anymore and then had a snow ball fight for about an hour and a half with my three sons ages 10, 9 and 6. Occasionally, the snow ball fight degenerated into a wrestling match. Back to more conventional training today - either 42 minutes @ 60% watts and 18 s/m (approximately 10.5 SPI) including a 10 minute warmup or 3 X 2k, including 1 2k warmup and 2 2k @ 80% watts and 24 s/m (approximately 10.5 SPI) and 7:25 rest between intervals. Jim Pisano

[old] neilb · Post by **[old] neilb** » April 4th, 2005, 7:54 am

Walked to the post box to send off application for the introductory course at my local rowing club. 2 nights per week for 6 weeks learning basic rowing and sculling techniques both indoor (thats okay) and on water (scary!) and then opportunity to carry on by joining the club. I cannot really believe that after 4 months of indoor rowing I am now looking at moving onto actual water - time to see if it is as good as everyone says. Also did 60 min steady; 24 spm, 1:56 split 75% HRR.

[old] Sir Pirate · Post by **[old] Sir Pirate** » April 5th, 2005, 8:13 am

Todays session 21097m = STRAPLESS!! - 80:49.1 (1:54.9) 23SPM Loved it, will be doing more strapless rowing from now on. Total 23097m all strapless. Sir P

[old] chickenlegs · Post by **[old] chickenlegs** » April 6th, 2005, 2:47 am

15 km: 1:50.0 @ 22 spm, no straps.

[old] neilb · Post by **[old] neilb** » April 8th, 2005, 7:24 am

I am now in a phase of longer work so 60 min+ sessions. Today to vary this I did pyramids at 20, 22, 24, 22, 20 spm using 5 min intervals and 10 watts per stroke for 85 mins. For me the pace is nice and steady (1:57.7 split). The need to maintain the required spm and match the watts to this seems to help focus on stroke rhythm and technique and also makes the time pass more easily. Covered 21658m at average HR of 68% HRR with HR peaking at 77% so nice easy session. Problem is that I went past the HM distance at 1:22:48 which is a bit better than my posted HM pb (set 3 months ago). So, if I can do this with av HR of 68% it looks like I need to revisit the HM pb. Does it ever stop!

[old] hennmart · Post by **[old] hennmart** » April 8th, 2005, 8:11 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(neilb @ Apr 8 2005, 02:24 PM)</div></td></tr><tr><td class='quote'> Problem is that I went past the HM distance at 1:22:48 which is a bit better than my posted HM pb (set 3 months ago). So, if I can do this with av HR of 68% it looks like I need to revisit the HM pb. Does it ever stop! </td></tr></table> It only stops when you stop. But I do not think that you want to stop , so keep on rowing and crush those PB's! Hennie

[old] JaneW. · Post by **[old] JaneW.** » April 8th, 2005, 12:21 pm

Yesterday cardio session: 50 min. row on erg at damper setting 4. Brought awareness to using upper back muscles for pulling instead of arms. I might go up to damp. setting 5 since I have become stronger. (the catch can be difficult for me when the df is lower than 110) Afterwards, approx. 40 minute jog/run in chilly, windy conditions. Three areas of focus: upper body angle, stride length, relaxed posture with shoulders down. Difficult cardio workout since my last one was indoor spinning (Johnny G.) for one and a half hours and 30min. row. My quads didn't not recover properly.

[old] JaneW. · Post by **[old] JaneW.** » April 9th, 2005, 1:12 am

Active recovery from rowing and other activities. leisurely swim for 1 hour working on feel of water. Still learning to balance properly in the freestyle but backstroke and breastroke is coming along nicely. Yikes! There was fight at the rec. pool in the fast lane. One guy was swimming too slow for another.

[old] hennmart · Post by **[old] hennmart** » April 9th, 2005, 6:03 am

Yesterday 1/2 M. (PB) Today 5008 k and 2000 k (PB) Hennie

[old] DaveH · Post by **[old] DaveH** » April 9th, 2005, 6:24 am

Hey, I have been rowing seriously for about four months and already have dropped my times considerably. My first 5k was somthing like 18:50 but now my pb has dropped to 18:15. I am having trouble holding splits in the 30`s or even early 40`s for long periods of time.Splits in the 20`s for me seem physically impossible at the moment even though I weight train three times a week. I am 5`10 and 74kg could you give me some advice as you are obviously somone in the know with times like that!!! Thanks for your help

[old] Carl Henrik · Post by **[old] Carl Henrik** » April 9th, 2005, 8:12 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(DaveH @ Apr 9 2005, 10:24 AM)</div></td></tr><tr><td class='quote'>Hey, I have been rowing seriously for about four months and already have dropped my times considerably. My first 5k was somthing like 18:50 but now my pb has dropped to 18:15. I am having trouble holding splits in the 30`s or even early 40`s for long periods of time.Splits in the 20`s for me seem physically impossible at the moment even though I weight train three times a week. I am 5`10 and 74kg could you give me some advice as you are obviously somone in the know with times like that!!! Thanks for your help </td></tr></table> You have a good score there for having trained only a month, keep training and you might become a very fast lightweight. Especially if you have no other aerobic background. For a person you size there is little need to train at 1:2x paces since no one so small has ever been able to keep that for 2k. The 1:3x's are too fast for you right now as well. Keep it no lower than the the upper 40's and you'll get good training. Also you should check out the wattage demands for different paces so that you know the dynamics of energydemands and why the difference between 1:30's and upper 1:40s seem so big (it's because it is!).

[old] Carl Henrik · Post by **[old] Carl Henrik** » April 9th, 2005, 8:15 am

17k on water, 4x, ~148bpm. First time in a real boat this season. Cold and sunny, light winds, no other boats. Very nice.

[old] DaveH · Post by **[old] DaveH** » April 9th, 2005, 5:52 pm

Thanks for the advice thats really encouraging!!! This may sound really stupid but could you explain the monitoring of wattage and the benefits for certain splits because I`ve never really consulted it before. I dropped my personal best to 18:13 today too by rowing more steady I had more in the tanks for the end so blitzed it!!! Its only a small improvement but from reading around in the forums I have seen that for example with the 2k`s its really hard to break through a plateau such as a sub 6:30 time or whatever and it`s only done gradually.