What Training Have You Done Today???

[[old] Xavier]

4x2k, 4min rest, 26-28spm <br /> <br />1:43.7 / 27spm / 6:54.7 <br />1:43.5 / 27spm / 6:53.8 <br />1:43.5 / 27spm / 6:54.0 <br />1:42.1 / 28spm / 6:48.3 <br /> <br />Happy with this. One of the best sessions I've done in a long while. 2k test in 2 weeks time for uni.<br /> <br />Xav<br />

[[old] Sir Pirate]

That is a quality seesion Xav , you must be looking for sub 6:30 on the 2K test. Are you going to sharpen up a bit more in the next 2 weeks with some 500m work?<br /><br />I have never been able to get 4x2K under 7 mins with that short rest <br /><br />Sir Pirate

[[old] Xavier]

Cheers Phil.<br /><br />I'll probably do a 4x750m, 4min rest interval session at some point in the next few weeks, and will be looking for 1:35-1:36 average. <br /><br />Fingers cross I should be able to get 6:28ish. Would be very happy with 6:27.<br /><br />Xav

[[old] Sir Pirate]

<!--QuoteBegin-Xavier+Apr 3 2005, 07:06 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Xavier @ Apr 3 2005, 07:06 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Fingers cross I should be able to get 6:28ish. Would be very happy with 6:27.<br /><br />Xav <br /> </td></tr></table><br /><br />At least!!<br /><br />Sir Pirate<br />

[[old] andyArvid]

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]

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

[[old] jjpisano]

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.<br /><br />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.<br /><br />Jim Pisano

[[old] neilb]

Walked to the post box to send off application for the introductory course at my local rowing club.<br /><br />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.<br /><br />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.<br /><br />Also did 60 min steady; 24 spm, 1:56 split 75% HRR.<br /><br />

[[old] Sir Pirate]

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

[[old] chickenlegs]

15 km: 1:50.0 @ 22 spm, no straps.<br />

[[old] neilb]

I am now in a phase of longer work so 60 min+ sessions.<br /><br />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.<br /><br />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.<br /><br />Covered 21658m at average HR of 68% HRR with HR peaking at 77% so nice easy session. <br /><br />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. <br /><br />Does it ever stop!

[[old] hennmart]

<!--QuoteBegin-neilb+Apr 8 2005, 02:24 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(neilb @ Apr 8 2005, 02:24 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><br />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.  <br /><br />Does it ever stop!  <br /> </td></tr></table><br />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!<br /><br />Hennie

[[old] JaneW.]

Yesterday cardio session:<br /><br />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)<br /><br />Afterwards, approx. 40 minute jog/run in chilly, windy conditions. Three areas of focus: upper body angle, stride length, relaxed posture with shoulders down. <br /><br />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.]

Active recovery from rowing and other activities. <br /><br />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.<br /><br />Yikes! There was fight at the rec. pool in the fast lane. One guy was swimming too slow for another.

[[old] hennmart]

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