What Training Have You Done Today???

[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

[old] Neb154 · Post by **[old] Neb154** » June 20th, 2005, 10:41 am

10000 @ 2:03.7 @ 24

[old] Neb154 · Post by **[old] Neb154** » June 21st, 2005, 12:47 pm

Easy 10000 @ 2:08.0 @ 24

[old] reynolds352 · Post by **[old] reynolds352** » June 21st, 2005, 12:59 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Neb154 @ Jun 20 2005, 10:41 AM)</div></td></tr><tr><td class='quote'>10000 @ 2:03.7 @ 24 </td></tr></table> Very nice! My 10k PB on my second try is also a 2:03.7 It seems like getting it below 2:00.0 would be an easy achievement for this summer for both of us

[old] Carl Henrik · Post by **[old] Carl Henrik** » June 21st, 2005, 4:44 pm

Quite a while since I posted a work out...but I have been training Today: biking 25k sculling 17k ...a complete marathon distance if put together All rowing is now on water for me and I feel I've made some technical progress. Also, this season as well, I seem to be able to reach a higher HR on water than on erg. Is it just a worse recovery on water that does it? Or am I more motivated to pull hard? hm....Anybody else whos MHR on water is higher than on erg?

[old] neilb · Post by **[old] neilb** » June 21st, 2005, 5:19 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Neb154 @ Jun 15 2005, 12:10 PM)</div></td></tr><tr><td class='quote'>10000 @ 2:07.4 @ 24 First ever 10k piece. </td></tr></table> Neb 154 Good. Doing 10k pieces, particularly at fairly low spm is a good step in the right direction. They will help build a strong base of fitness, technique and conditioning. Also it will not be long before you become tuned mentally and physically to these longer rows and so can start to extend towards 60 min, 15K etc. The longer steady pieces are the bedrock of good rowing - stick with it and enjoy. Neil B.

[old] Jim Barry · Post by **[old] Jim Barry** » June 21st, 2005, 9:18 pm

Neil, Take a look at the thread called summer training and see why I recommend them too. In looking at the rankings (quite thin at 10k for the under 20 rowers) and recalling my own impression of distance rowing as a teenager (yuck), I thought this will be especially advantageous. Neb154 is 16 as I recall. I think 10k development goes well at 23-26 spm (or a little higher if you are a fast heavyweight). Nik Fleming, who would top the rankings during his hard 10k workouts rated at 26-27 spm during most of his development phase prior to breaking 6:00. I got an e-mail today from a 14 or 15 year old Junior-B rower training for the Canadian Henley and looking for advice for erg pieces. I told her, as I told Neb154, do 10k's. It's a great start. --Jim

[old] reynolds352 · Post by **[old] reynolds352** » June 21st, 2005, 9:31 pm

My workout for today: 21,097m 89:28.0 2:07.2 split And some sore muscles...

[old] Neb154 · Post by **[old] Neb154** » June 22nd, 2005, 9:43 am

10000 @ 2:05.8 @ 25. Stroke rate one beat higher, was very tired this morning and had trouble getting myself out of bed to do this one

[old] Neb154 · Post by **[old] Neb154** » June 23rd, 2005, 2:28 pm

10000 @ 2:07.5 @ 23 Started out as a rest piece but then I turned in suprisingly easy negative splits for 2nd half. By 2k 2:10.5 @ 22 2:10.1 @ 23 2:08.8 @ 23 2:07.1 @ 24 2:01.2 @ 25

[old] sinai16 · Post by **[old] sinai16** » June 23rd, 2005, 6:26 pm

6/23 10k row in 40:08 Later a 3 mile or so run up some moderate hills at faster than 7 min/mile pace. 6/24 warmed up with some light clean and jerks 21 reps of each, then 15, then 9, no rest 225 lb. deadlifts Handstand pushups 10:21 Deadlifts weren't that hard, but the combined effect of mixing them with the HSPU's was pretty incredible. This killed me, much more than what I did yesterday. Did a few running sprints afterwards but I was pretty much done. This was my friend's first workout with me. He seemed to have fun.

[old] neilb · Post by **[old] neilb** » June 26th, 2005, 4:57 am

Yesterday 60 min maintaining 10.5 watts per stroke over 20, 22 and 24 spm. Average split 1:54.5 Today same but tried to keep closer to 11 watts per stroke and decided to extend it to cover the HM. 1:20:18 which showed as 1:54 split. HR was 76% HRR average and 85% max. I will record as a PB as it is my best time at HM but a true PB is needed soon. Getting more comfortable and relaxed now with 10.5 watts per stroke. This is in terms of technique, rhythm, muscles and cv. Time to carry on this developlment phase by upping the watts to 11 per stroke minimum for next cycle. Neil