What Training Have You Done Today???

[old] ranger · Post by **[old] ranger** » May 9th, 2005, 6:28 am

no warm up, HM, 1:54 @ 21 spm then some sprints at 1:30 @ 40 spm to try out the engines ranger

[old] Guido B · Post by **[old] Guido B** » May 9th, 2005, 6:38 am

A few months back I participated in a spinning marathon for a good cause. Since then I've been working on a music based work -out for rowing. I use the Triple Platina collection of Queen. I have a 40 min workout on my MP3 player. It is a mix of songs that go faster and faster - good for working in AT-band and have a peek at the TR band - , songs with a distinctive base - for pulling hard but slow- and slower numbers for recovery. I don't know about the physical effects, but it FEELS GOOD. After leaving the gym, I feel I can take over the world.

[old] ranger · Post by **[old] ranger** » May 9th, 2005, 10:32 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>After leaving the gym, I feel I can take over the world. </td></tr></table> Erging: training-ground for revolutionaries... Ergers of the world unite! You have nothing to pull but your chains! ranger

[old] neilb · Post by **[old] neilb** » May 10th, 2005, 4:59 am

60 min (strapped) at 22 spm and 1:56 exact. 69% av and 75% max.

[old] ranger · Post by **[old] ranger** » May 10th, 2005, 7:08 am

no warm up, 15K, 2:00 @ 16 spm ranger

[old] neilb · Post by **[old] neilb** » May 15th, 2005, 10:12 am

I will attempt a "Caviston" post. My training for the last 10 weeks has been based upon 60 min sessions - 6 per week- alternating between steady row capped at 75%HRR average around 70% and maintaining 10 watts per stroke for 20, 22 and 24 strokes in 5 minute bands where HR averages around 67-68% HRR. Prior to this I had done 10 weeks of AT level training doing 2x30 min for 4 sessions per week with HR capped at 85% max for each piece and an average HR of around 78 -80%. The am was to use the AT work to help build cv base and the longer, 60 min sessions to work on muscle efficiency i.e. using the oxygen delivered by improved cv system more efffciently. A fairly short cycle to see any great benefit but today I decided to try a 60 min hard to see how this training has impacted, test my base and provide a reference point for this seasons work. My 60 min work had seen splits fall to 1:56 and my previous 60 min best, set 3 months ago, was at 1:51.7. So, I set off with the intention of using 1:51/1:52 as a guide. I managed 1:51.1 ( 16,198m ) a new PB for me and a good reference point for this seasons work. This was done at around 26/27 spm whereas the 60 min training had been at 22-24 spm. It was hard but never really stressful. I found that the mental approach used in the 60 min training helped with maintaining steady pace and avoided losing interest or going too fast. HR average was 155 and maxed at 171. Using 220 - age to determine max this represents average of 85% and a max of 98%. I was above 80% for just over 48 min. As I say it was a hard session (definitely racing not training) but never stressful. I would not want to do it too often but it was a good measure of how I had benefitted from the previous 20 weeks of work. Also an interesting, and reassuring, indication that doing 10 weeks solid of UT1/UT2 had not diminished in any way the ability to do faster work over long period (and probably has added to it.) My perception was that the training to maintain 10 watts per stroke at 20, 22, 24 meant that increasing the spm to 26 gave the split times I was looking for without the effort seeming any greater. What have I gained? Reassurance that the training I was doing has been beneficial. Confirmation that slow and steady is a good way to train. The thought that if I can do 1:51 for 60 min then my 2k potential is improving (I have yet to do one!) and so the incentive to train for it is stronger. A good benchmark for this season's training. A warm feeling of a good result and a sore butt. The incentive to carry on training with probbaly an attempt to improve my 10k pb as the next target. Back to nice steady training next week ; thank goodness. Neil

[old] hennmart · Post by **[old] hennmart** » May 15th, 2005, 11:02 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(neilb @ May 15 2005, 05:12 PM)</div></td></tr><tr><td class='quote'> I managed 1:51.1 ( 16,198m ) a new PB for me and a good reference point for this seasons work. This was done at around 26/27 spm whereas the 60 min training had been at 22-24 spm. Neil </td></tr></table> Hallo Neil, Good result! Congratulations with your new PB! PS.: don't forget your signature Hennie

[old] hennmart · Post by **[old] hennmart** » May 15th, 2005, 11:08 am

Today: 1. 4462 17:13,0 2. 7445 29:52,0 3. 5000 19:14,6 4. 5000 18:11,0 (PB) I was for 7 days holiday to France (Normandie) and missed 7 days of rowing! By the way Normandie is a great place to be in France (Carentan, St. Mere Eglise, Caen). Hennie

[old] holm188 · Post by **[old] holm188** » May 15th, 2005, 12:31 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ May 15 2005, 10:08 AM)</div></td></tr><tr><td class='quote'>Today: 1. 4462 17:13,0 2. 7445 29:52,0 3. 5000 19:14,6 4. 5000 18:11,0 (PB) </td></tr></table> Hennie, I'm always wondering why you row random times and distances ( this time only 1 and 2). Could you tell me? Good PB BTW!! Holm

[old] hennmart · Post by **[old] hennmart** » May 15th, 2005, 12:40 pm

[quote=holm188,May 15 2005, 07:31 PM] [quote=hennmart,May 15 2005, 10:08 AM]Today: Hennie, I'm always wondering why you row random times and distances ( this time only 1 and 2). Could you tell me? Good PB BTW!! Holm [/quote] Holm, I just use the random times and distances for training. I like to row and sometimes I like to row randomly. Hennie

[old] neilb · Post by **[old] neilb** » May 15th, 2005, 2:26 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ May 15 2005, 10:02 AM)</div></td></tr><tr><td class='quote'> Hallo Neil, Good result! Congratulations with your new PB! Hennie </td></tr></table> Hennie, Thanks. Hope to see you this side of 16k for 60 min soon. Neil

[old] chickenlegs · Post by **[old] chickenlegs** » May 15th, 2005, 5:21 pm

12 km at 1:48.8 (22). aiming for 1:50.0 flat, but legs felt good so went a bit faster.

[old] andyArvid · Post by **[old] andyArvid** » May 15th, 2005, 8:44 pm

Here is my non-Caviston post as I am just exercising. Ok somewhere between exercising and having a real training plan. Closer to just exercising. Missed Tues and Wed due to too much work. Both days I worked late into the night. Thursday did 10k very easily at 2:10 on 3 hours sleep. Friday did an unplanned HM in 88:22 (2:05.7) (an example of random training. the plan was 14k in an hour) Saturday, 10k at 2:05.9 then played soccer for about an hour. plus 15-20 min warmup. Today I was going to run in the morning and row in the afternoon. But I slept in, killing the morning run. It is just too hot here to run after 8am. So in the late afternoon, 10k row at 2:08.3 then followed by a 11k hilly run in 55 minutes which was pretty quick for the first 8k but slowed down then I was really dogging it the last 1k. Which means of course that I over did it. 9K in 45minutes would have been good. My plan is to maintain 10-14k a day rowing with 45-60 min. runs 3 times a week.

[old] hennmart · Post by **[old] hennmart** » May 16th, 2005, 8:16 am

1. 10201 39:18,7 2. 10000 38:59,1 A good row Hennie

[old] Jim Barry · Post by **[old] Jim Barry** » May 17th, 2005, 9:55 pm

Have not rowed a stroke in 2 months although I'm in relatively good shape from biking and other fitness challenges. I decided to test how far I could hold a 2:00 pace and not break past 170 bpm (my max is 193). I lasted 30 minutes. My best is 70 minutes, so I have my work cut out when I return to rowing again. Damn that specificity principle! I want to row fast too.