What Training Have You Done Today???

[old] hennmart · Post by **[old] hennmart** » June 2nd, 2005, 7:25 am

Yesterday and today an hour training (15269 and 15289). Tonight to Starwars 3, but first I go to eat somehing and have a little red wine. Hennie

[old] Hal Morgan · Post by **[old] Hal Morgan** » June 5th, 2005, 4:22 pm

I rowed ten miles. Time does not matter to me, distance is the goal. 45000 meter on my 45 th birthday that is the goal. 25 days to the event. Training is everything when I have a goal. I have felt there should be a monthly challenges or even weekly at C2.

[old] neilb · Post by **[old] neilb** » June 8th, 2005, 8:59 am

Change in routine started this week. My last 10 weeks have been focused on 60 min sessions using 1) 60 min steady row (around 22/24 spm and 1:56 split) 2) pyramid using 10 SPI for 5 minutes on 20, 22, 24, 22, 20 etc and 3) 30 min (26 spm and 1:50 split) with 10 min warm up and 20 min recovery. This are used in rotation with a rest day in the middle. This has become fairly steady, relaxed rowing and I feel that I have started to develop smooth stroke. HR is around 70% for the 60 min sessions and 80% for the 30 min. I am now looking at how to train for next 10 weeks and am planning on maintaining similar pattern but increasing to 10.5 SPI for the pyramid and taking the rate for the steady row down to 20 spm but maintaining the split. My aim is to try and develop more power into my standard stroke. When I am comfortable at 10.5 SPI then I can increase again and so on. I appreciate that at some point I will need to incorporate faster spm with similar SPI to help develop the power and to be able to reproduce it at the higher rates but for the moment I will continue this steady work. I have no immediate race goal. Any thoughts or contributions to this would be of interest. (For example is 10 weeks too short a time for improvements of this nature, should I go up from 10 to 11 SPI rather than just 10.5, is restricted rate of 20 spm suitable for this etc) Neil

[old] chickenlegs · Post by **[old] chickenlegs** » June 10th, 2005, 3:16 am

1000 m x 6, 3' off. 1:39.6 @27 1:39.6 @27 1:39.4 @27 1:39.4 @27 1:39.0 @28 1:39.0 @28 considering that i was tired before i started, i am quite pleased with the times. just finishing 6 was an accomplishment..

[old] Sir Pirate · Post by **[old] Sir Pirate** » June 10th, 2005, 10:08 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(chickenlegs @ Jun 10 2005, 07:16 AM)</div></td></tr><tr><td class='quote'>1000 m x 6, 3' off. 1:39.6 @27 1:39.6 @27 1:39.4 @27 1:39.4 @27 1:39.0 @28 1:39.0 @28 considering that i was tired before i started, i am quite pleased with the times. just finishing 6 was an accomplishment.. </td></tr></table> Very nice work Chicken Legs tough session. What pace was in compared to your 2K PB? Sir Pirate

[old] chickenlegs · Post by **[old] chickenlegs** » June 10th, 2005, 1:09 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Sir Pirate @ Jun 10 2005, 09:08 AM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(chickenlegs @ Jun 10 2005, 07:16 AM)</div></td></tr><tr><td class='quote'>1000 m x 6, 3' off. 1:39.6 @27 1:39.6 @27 1:39.4 @27 1:39.4 @27 1:39.0 @28 1:39.0 @28 considering that i was tired before i started, i am quite pleased with the times. just finishing 6 was an accomplishment.. </td></tr></table> Very nice work Chicken Legs tough session. What pace was in compared to your 2K PB? Sir Pirate </td></tr></table> my fastest 2000 m this year was 6'27", roughly 1:37 average split. 2 years ago i pulled a 6'17". got 1:34 average on 500 m x 8, 2'rest, just last week. have you tried it? if you did, how does that compare to your 2000 m pb? chickenlegs

[old] bmoore · Post by **[old] bmoore** » June 10th, 2005, 3:20 pm

5 x 1,500 @ 90% 2k pace. I'm starting the Wolverine Plan on the lower intensities, but this was still a tough workout. Mike was right about the level 2 being a tough psychological test. A 4 x 1,000 seemed easier only 3 nights ago. Looking forward to an easy L4 - 50' tonight.

[old] Neb154 · Post by **[old] Neb154** » June 12th, 2005, 10:34 pm

3 x 12' With 5 Minutes Rest 2:01.9 @ 25 2:01.8 @ 25 2:01.6 @ 26 Session 4 of Training Program. Its going to be a long couple of months.

[old] whp4 · Post by **[old] whp4** » June 13th, 2005, 1:44 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'>1k PB : 2:52 2k PB : 7:33 (Very Old) 5k PB : 1:58.4 Split </td></tr></table> Either you have absolutely no endurance, or there's a mistake - hard to imagine how someone could get well under 3:00 for 1k and not break 7:00 for 2k! Bill

[old] Neb154 · Post by **[old] Neb154** » June 13th, 2005, 10:12 am

I fixed the time, 3:32, not 2:52... Sometimes i'm a bit hazy on the ole arithmatic, thanks for poiting that out.

[old] Neb154 · Post by **[old] Neb154** » June 13th, 2005, 2:15 pm

3 x 11' with about 5:00 Rest 2:01.3 @ 24 2:01.7 @ 24 2:01.2 @ 25

[old] hennmart · Post by **[old] hennmart** » June 14th, 2005, 11:18 am

today a HM and 14.424 m. (hour). Hennie

[old] Neb154 · Post by **[old] Neb154** » June 15th, 2005, 1:10 pm

10000 @ 2:07.4 @ 24 First ever 10k piece.

[old] Sir Pirate · Post by **[old] Sir Pirate** » June 15th, 2005, 2:34 pm

4x2000m with 4min rest, starting from dead fan each time. 1st 1:44.8 (6:59.0) 2nd 1:44.5 (6:58.0) 3rd 1:43.4 (6:53.5) 4th 1:42.9 (6:51.4) Struggled on the last 1K of the 4th rep, Av was 1:40.1 at half way, split dropped a lot in the final 1K. Still, better than 4 weeks ago's scores, with 1 minute less rest this time round Sir P

[old] Neb154 · Post by **[old] Neb154** » June 16th, 2005, 3:53 pm

10000 @ 2:08.3 @ 24