What Training Have You Done Today???

[old] Carl Henrik · Post by **[old] Carl Henrik** » May 27th, 2005, 6:03 pm

Tried biking on a machine from Life Fitness. Kept 275w for half an hour and I was hardly starting to breathe more. The bike monitor said my HR was 170, but it was nothing like HR 170 on the erg. Nothing new I guess, just confirming old truths.

[old] Jim Barry · Post by **[old] Jim Barry** » May 27th, 2005, 11:20 pm

Today: An hour of running and later an hour of rowing.

[old] Jim Barry · Post by **[old] Jim Barry** » May 30th, 2005, 11:12 pm

This afternoon, an hour of mtn biking. In the evening my riding/training partner showed up and we did another hour. Very wet and muddy. On the roots and moss covered rocks it was about as rough a ride as it gets. When I came home I was cold and as I peeled off my wet muddy stuff, I sort of missed the cleanliness of the erg and its constant cozy hum. But then again, I was never bored today (too scary).

[old] Jim Barry · Post by **[old] Jim Barry** » June 1st, 2005, 10:37 pm

2' on and 1' easy working on my power in my drive. I did 10 reps @ 1:59 pace 20-21 spm. HR was hitting 160 at the end of the reps and settling to 120 on the easy paddle. This is sort of an off season version of this same row where I work for 5' at that power and SR combination.

[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