What Training Have You Done Today???

[old] Citroen · Post by **[old] Citroen** » June 30th, 2005, 10:16 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Jun 30 2005, 10:15 AM)</div></td></tr><tr><td class='quote'>1 HM and 5000m. Total season meters: 1.000.000m. Hennie </td></tr></table> Are you saying you've done a million since May 1st 2005? If so then you deserve more than C2's MMC t-shirt. Dougie

[old] hennmart · Post by **[old] hennmart** » June 30th, 2005, 12:41 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Citroen @ Jun 30 2005, 04:16 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(hennmart @ Jun 30 2005, 10:15 AM)</div></td></tr><tr><td class='quote'>1 HM and 5000m. Total season meters: 1.000.000m. Hennie </td></tr></table> Are you saying you've done a million since May 1st 2005? If so then you deserve more than C2's MMC t-shirt. Dougie </td></tr></table> Hi Dougie, Yes, this season (average more than 16K. a day). It was hard work But it feels good! Hennie

[old] Citroen · Post by **[old] Citroen** » June 30th, 2005, 6:17 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Jun 30 2005, 05:41 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(Citroen @ Jun 30 2005, 04:16 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(hennmart @ Jun 30 2005, 10:15 AM)</div></td></tr><tr><td class='quote'>1 HM and 5000m. Total season meters: 1.000.000m. Hennie </td></tr></table> Are you saying you've done a million since May 1st 2005? If so then you deserve more than C2's MMC t-shirt. Dougie </td></tr></table> Hi Dougie, Yes, this season (average more than 16K. a day). It was hard work But it feels good! Hennie </td></tr></table> Excellent. Well done. I couldn't imagine doing 16K+ per day. Dougie.

[old] Mark Keating · Post by **[old] Mark Keating** » July 1st, 2005, 10:39 am

Tried my first ever 10mps session yesterday. 40' @ 21 spm, average heart rate = 141 It felt good, quite smooth and relaxing in fact. It took more concentration than I thought it would to maintain the stroke rate and 10 mps together.

[old] bmoore · Post by **[old] bmoore** » July 1st, 2005, 1:53 pm

Started using the Wolverine Plan on June 6th, and am watching the improvements with the RowPro software. The analysis of rows is interesting to see the variances in pace, rate, and heart rate. In three weeks, for a 5 x 1,500 with a 1,125 rest between, I increased the average pace by 3 seconds (2:04 to 2:01), the rate by 3 spm (24 to 27 spm) , and the heart rate went down by a few beats (about 161 on the last one at a 1:56 pace). All the others were at a 2:03 split. It feels great to break through these levels of fitness and watch the performance increase.

[old] slo_boat · Post by **[old] slo_boat** » July 1st, 2005, 2:54 pm

I finally decided to try rowing at 20 spm. I've done 3 5000m rows. My 500m pace averages about 5-10 seconds slower than when I row at 25-26 spm as I ususally do. I was surprised how difficult it was to maintain pace at the slower rate. I can tell that the power that I use for each stroke is much higher. (Well it would have to be wouldn't it?) It's too soon to tell, but I really do think that some training at a lower stroke rate (and working on power and technique) is going to make a big difference when I do timed pieces at a higher rate. Now that I've tried 20 spm, I know why so many people argue against it. It's physically tough.

[old] Citroen · Post by **[old] Citroen** » July 1st, 2005, 5:13 pm

Rowed a HM tonight. 89:56.4, just off my PB. I was planning on going to the gym at 06:30, but couldn't get out of bed for that. I had a bucket load of lactic in my legs from the cycling last night. Cycled 15miles, 25miles time trial (crap time 1:10:30), then cycled 15miles home.

[old] chickenlegs · Post by **[old] chickenlegs** » July 3rd, 2005, 11:18 pm

1000 m x 6, 3' off, drag 132. 1:39.0 (27) 1:39.0 (26) 1:38.6 (27) 1:39.0 (27) 1:39.0 (27) 1:39.0 (27)

[old] Carl Henrik · Post by **[old] Carl Henrik** » July 4th, 2005, 9:52 am

Haven't done much trainig yet today. But I biked to the university and wow, what a difference it is to have a rather slim shirt instead of a jacket. I think I might have gained 4kph compared to my usual speed. Great tip for anyone feeling they need less of a workout biking to work or whatever. That's all for now.

[old] Neb154 · Post by **[old] Neb154** » July 4th, 2005, 3:42 pm

After taking a break for a week from erging, while waiting to seat race (I still haven't), I decided to get back on the erg on my off day and do a medium 10k. Result : 10000 @ 2:05.2 @ 24 Managed to hold a 1:55.3 for last 1000.

[old] chickenlegs · Post by **[old] chickenlegs** » July 13th, 2005, 3:16 am

500 m x 8, 2' off in between: 1:34.1 @ 31 1:34.0 @ 31 1:33.8 @ 31 1:33.4 @ 31 1:33.0 @ 33 1:33.0 @ 33 1:32.6 @ 33 1:32.8 @ 33 higher rate means faster time, assuming that i can keep it up for the whole piece. i was aiming for 1:34.0 on each one, but after getting 1:33.0 on the 5th, i decided to aim for 1:33 on the remaining pieces. now the goal has to be 1:33.0 on all 8. does anyone have personal data on 500 m x 8 with 2' off vs. 2000 m ?

[old] Sir Pirate · Post by **[old] Sir Pirate** » July 13th, 2005, 1:46 pm

Very nice session chickenlegs, you are good at the short intervals, you should be able to do at least a 6:15 2K going by that lot For me today- 2x5000m restricted rate of 26spm with 7 min rest. 1st 17:53.7 (1:47.4) 26spm 2nd 17:47.0 (1:46.7) 26spm Sir Pirate

[old] Neb154 · Post by **[old] Neb154** » July 13th, 2005, 8:54 pm

Well today i was scheduled for a water practice which was cancelled because of a terrific thunderstorm. Lightening struck the transformer on top of the peace bridge about 300 meters from the club. I decided to come home and erg, but i was dreading doing a 10k; I was even considering a hard 5k. However, as I sat down on the erg, I thought, why not a half marathon? I had never done one and had been thinking of it off and on for awhile. Checked the pace chart and set out for a something around a 2:10/500m (the pace predictor said 2:07.3). However, i even bettered my goal of 2:10 with these results. 21097 @ 22 @ 2:09.4 = 1:31:00.7 Now i'm left with some sore muscles, a cramp in my neck, and satisfaction all over.

[old] chickenlegs · Post by **[old] chickenlegs** » July 16th, 2005, 4:28 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Sir Pirate @ Jul 13 2005, 12:46 PM)</div></td></tr><tr><td class='quote'>Very nice session chickenlegs, you are good at the short intervals, you should be able to do at least a 6:15 2K going by that lot For me today- 2x5000m restricted rate of 26spm with 7 min rest. 1st 17:53.7 (1:47.4) 26spm 2nd 17:47.0 (1:46.7) 26spm Sir Pirate </td></tr></table> thanks for the encouragement. do you equate the 500 m x 8 pace with 2000 m pace based on personal experience? based on my experience the pace of the former is faster than the pace of the latter. today i did it again, the same but better... 500 m x 8, 2' rest: 1:32.8 (33) 1:32.8 (32) 1:33.0 (31) 1:32.6 (32) 1:32.6 (32) 1:32.8 (32) 1:32.7 (32) 1:33.0 (33) the penultimate piece was very hard, the last one felt like i had pins driving through my legs.

[old] hennmart · Post by **[old] hennmart** » July 16th, 2005, 9:51 am

Yesterday 10 and 20 K. Today 4 and 15 k. And today I reached my 3 million meters Hennie