What Training Have You Done Today???

[old] hennmart · Post by **[old] hennmart** » May 3rd, 2005, 8:47 am

Today: 1. 8,690 33:20,2 2. 10,764 40:38,2 Hennie

[old] JaneW. · Post by **[old] JaneW.** » May 4th, 2005, 12:10 am

Tonight 50 min erg, 23-26 spm level 4 15 min 23- 24 level 5 strength 3.5 mile run fast, level of perceived exertion 8-9 hurting ( does it matter how fast I went? As long as I did my ultimate best for today) motto for the day: see nothing, know nothing, and hear nothing

[old] mark2 · Post by **[old] mark2** » May 4th, 2005, 5:12 am

[/quote] I don't see your other times for the longer rows? When I see you times, I think the have to be very fast? Hennie [/quote] Hennie, I had just start rowing in february 2005. And I just reach quarter million meters "milestone". So as you can see i have still plenty of work to do before I can even think full marathon rowing. My longest continuous row is 10K.....And 15K is may one day record... Rowing 2K under 6.30 is my primar goal for this year. Mark

[old] ranger · Post by **[old] ranger** » May 4th, 2005, 6:36 am

no warm up, 16K, 1:52 @ 22, UT2 ranger

[old] ranger · Post by **[old] ranger** » May 5th, 2005, 5:52 am

no warm up, 16K, 1:56 @ 18 spm These rows are getting very easy. Good sign! Again, heart rate under 150 bpm for the first 8K. Then some drift up to 154 bpm, right at my UT2 heart rate. I would like to eliminate this drift. 30K at this pace and rate would now be easy, even a marathon, I think. I need to push the distance up on these rows. ranger

[old] mark2 · Post by **[old] mark2** » May 5th, 2005, 7:46 am

Today 3*1500m 3min rest 5.14,2 1.44,7 28spm 5.11,0 1.43,7 27spm 5.07,9 1.42,6 27spm I didn`t really enjoy the last one...

[old] neilb · Post by **[old] neilb** » May 5th, 2005, 8:09 am

60 min session trying to maintain 10 watts per stroke using 5 min blocks of 20, 22 amd 24 spm. Average watts ended up at 218 with average spm of 22 so pretty close but no prize! I like this sessison as the need to watch spm, watts, time etc means that the time just flies by. Good for working on technque and I am now finding that it is becomes easier to maintain the 10 watts per stroke so that I simply need to focus on the spm rate. Average split was around 1:57 and average HR was 67.5% of HRR (touched around 75%) and so a nice steady workout. Neil

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

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(neilb @ May 5 2005, 07:09 AM)</div></td></tr><tr><td class='quote'>60 min session trying to maintain 10 watts per stroke using 5 min blocks of 20, 22 amd 24 spm. Average watts ended up at 218 with average spm of 22 so pretty close but no prize! I like this sessison as the need to watch spm, watts, time etc means that the time just flies by. Good for working on technque and I am now finding that it is becomes easier to maintain the 10 watts per stroke so that I simply need to focus on the spm rate. Average split was around 1:57 and average HR was 67.5% of HRR (touched around 75%) and so a nice steady workout. Neil </td></tr></table> Neil-- Nice UT2 rowing, given your other times. Do you do a 2K in and around 6:48? In the C2 manual, UT2 pace @ 22 spm for a 6:48 2K is 1:57. ranger

[old] neilb · Post by **[old] neilb** » May 6th, 2005, 7:40 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(ranger @ May 5 2005, 09:29 PM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(neilb @ May 5 2005, 07:09 AM)</div></td></tr><tr><td class='quote'>60 min session trying to maintain 10 watts per stroke using 5 min blocks of 20, 22 amd 24 spm. Average watts ended up at 218 with average spm of 22 so pretty close but no prize! I like this sessison as the need to watch spm, watts, time etc means that the time just flies by. Good for working on technque and I am now finding that it is becomes easier to maintain the 10 watts per stroke so that I simply need to focus on the spm rate. Average split was around 1:57 and average HR was 67.5% of HRR (touched around 75%) and so a nice steady workout. Neil </td></tr></table> Neil-- Nice UT2 rowing, given your other times. Do you do a 2K in and around 6:48? In the C2 manual, UT2 pace @ 22 spm for a 6:48 2K is 1:57. ranger </td></tr></table> Ranger, I have no 2k time! I started last December and have tended to work at building a good base so mainly 30 min AT work and 60 min UT2/UT1. I am not following any particular training plan. I did 10 weeks of 2x 30 min workouts finishing at AT level and this reduced the av split to just about 1:50. I then switched to the 60 min sessions where if I do a steady row I aim to stay below 80% HRR (curently just over 1:56) or the watts exercise. I am at week 6 of this and wil probably change again at week 10. I am in no rush to do a 2k. I am curious by your comment "given your other times". My posted times for the 10k, 30 min and 60 min are reasonably accurate but the 5k and HM are old and will not be representative. My short term intention is to revisit these starting with 60 min and working down to 5k, then HM and perhaps 2K. My split for the 30 min sessions capped at 85% reduced quite quickly from 1:57 to 1:50 but with the longer 60 min sessions capped at 80% progress seems slower. Is this simply a function of the different training effects? For example the AT will lead to quite rapid improvements, initially, to the CV system whilst UT1/UT2 takes longer to give reasonable improvements in muscle efficency etc - does this question make sense? I guess what I am asking is whether it is better to stick with the UT2/UT1 work for a longer period than planned. neil

[old] hennmart · Post by **[old] hennmart** » May 6th, 2005, 8:51 am

Today: 1. 5006 m. in 18:15,6 (beats my PB 0n the 5K.) Just have to row it again in a proper 5K. race. 2. 12039 in 46:58,8. Tomorrow I go to France for a 7 day holiday. I miss my erg already! Hennie

[old] H_2O · Post by **[old] H_2O** » May 6th, 2005, 6:16 pm

Three times 5 minutes (1:36.3, 1:37.1, 1:37.2) 15 mins recovery, plus 40 mins easy rowing. Dreaded it and felt terrible before and much better afterwards.

[old] neilb · Post by **[old] neilb** » May 8th, 2005, 11:14 am

60 min at 22 spm strapless. HR capped at 80% HRR and averaged out at 73%. Split was 1:56 exact. Nice steady row. Neil

[old] Sir Pirate · Post by **[old] Sir Pirate** » May 8th, 2005, 11:25 am

Monitoring Heart session for me today. 30mins 20spm at 2:00.0 pace. Av HR 133. Sir Pirate

[old] NavigationHazard · Post by **[old] NavigationHazard** » May 8th, 2005, 12:11 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Sir Pirate @ May 8 2005, 10:25 AM)</div></td></tr><tr><td class='quote'>Monitoring Heart session for me today. 30mins 20spm at 2:00.0 pace. Av HR 133. Sir Pirate </td></tr></table> Sir P, you been tracking your resting HR at all? Decline in it is a fairly good indicator or improving endurance.

[old] Sir Pirate · Post by **[old] Sir Pirate** » May 8th, 2005, 12:31 pm

N.H Yes I have, it has dropped over the last few months. Sir P