What Training Have You Done Today???

[old] Yeischkob · Post by **[old] Yeischkob** » September 14th, 2005, 12:33 am

This proud owner of a new C2 has just done his first training, which amounted to 20 minutes of rowing, just playing around with it and following the introductory video. Experimenting with technique and rates, etc. Looking forward to really getting into this; the on-line forum was a big part of making this decision. Go everybody else, go! Nick

[old] OJMIT · Post by **[old] OJMIT** » September 15th, 2005, 12:52 pm

after a few weeks of struggling I seem to have got back on track and managed a 19:58 5K today.....pleased OJMIT

[old] Sir Pirate · Post by **[old] Sir Pirate** » September 15th, 2005, 1:05 pm

Not done a 5K for a while, I have found it hard to even see 1:46 splits the last few weeks. Did a spur-of-the moment Row Pro 5000m session today. Was shocked how smooth and controlled it felt, I hope things are looking up again. 5000m - 17:17.9 (1:43.8) Sir P

[old] csabour · Post by **[old] csabour** » September 15th, 2005, 1:46 pm

2 x 40 minutes 20 spm (85 percentpressure) first set : 2:08.4 second set : 2:10.2

[old] JaneW. · Post by **[old] JaneW.** » September 15th, 2005, 10:40 pm

Hey Nick, Welcome and glad you enjoy your C2!! Tonight rowed for about 3.5 miles, ran 34min at 177 avg bpm, not satisfied with performance today. (I guess I had better have a goal since Mike C. is here. Truthfully, I do different workouts to improve my VO2 max with both high short and long endurance training. The other goal is to have loads of fun while doing it. ) Need to check out Xeno's faciility for sure.

[old] bmoore · Post by **[old] bmoore** » September 16th, 2005, 12:30 am

Last workout in my 30s.... 4x2k Goal Pace 1:54 7:34.3 (1:53.6, 10.2MPS, HR-157) 7:34.3 (1:53.6, 10.2MPS, HR-159) 7:32.2 (1:53.0, 10.2MPS, HR-164) 7:29.6 (1:52.4, 10.3MPS, HR-166) Avg Pace (1:53.2) This wasn't bad at all. I see that you really need to spend time with workouts like this to get used to doing 2ks. I'm sure I'll be more confident and stronger in my next 2k attempt. I'm going to wait a few weeks until I can work my 4x1k down to 1:44 before doing a 2k PB session. I know I'll beat my last time, but I want to put in the work and let that work carry me through the 7 minute barrier.

[old] Bayko · Post by **[old] Bayko** » September 16th, 2005, 7:26 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(bmoore @ Sep 16 2005, 04:30 AM)</div></td></tr><tr><td class='quote'>Last workout in my 30s.... 4x2k Goal Pace 1:54 7:34.3 (1:53.6, 10.2MPS, HR-157) 7:34.3 (1:53.6, 10.2MPS, HR-159) 7:32.2 (1:53.0, 10.2MPS, HR-164) 7:29.6 (1:52.4, 10.3MPS, HR-166) Avg Pace (1:53.2) This wasn't bad at all. I see that you really need to spend time with workouts like this to get used to doing 2ks. I'm sure I'll be more confident and stronger in my next 2k attempt. I'm going to wait a few weeks until I can work my 4x1k down to 1:44 before doing a 2k PB session. I know I'll beat my last time, but I want to put in the work and let that work carry me through the 7 minute barrier. </td></tr></table> Happy Birthday Dude. On to Sub-7! Rick

[old] hennmart · Post by **[old] hennmart** » September 16th, 2005, 8:36 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(bmoore @ Sep 16 2005, 06:30 AM)</div></td></tr><tr><td class='quote'>Last workout in my 30s.... </td></tr></table> Happy birthday I did a HM (training) in 1:20:29.9 today. Hennie

[old] hennmart · Post by **[old] hennmart** » September 17th, 2005, 1:56 pm

Today did a training with Pieter on RowPro: 2k. warmup 2k. 6:58.4 m. 2k. 6:49.3 m. (PB) 2k. 6:59.0 m. 2k. cooldown Working my way down to 6: whatever under 49.3 Hennie

[old] OJMIT · Post by **[old] OJMIT** » September 18th, 2005, 12:54 pm

ojmit here did an hour today - new pb of 13756....!! really enjoying it again at the moment.... keep at it

[old] Sir Pirate · Post by **[old] Sir Pirate** » September 18th, 2005, 1:06 pm

5000m- 17:14.9 (1:43.4) On-line handicap race on Row Pro. Feels like I am starting to improve at long last. Last 500m 1:38.6 Sir Pirate

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » September 19th, 2005, 9:25 am

8 X 500m/3:30r. Target pace 1:45.0. 1. 1:44.4 34 2. 1:44.3 35 3. 1:44.5 34 4. 1:44.4 34 5. 1:44.3 36 6. 1:44.3 35 7. 1:44.4 36 8. 1:43.4 37 Max Heart Rate 166. Total distance 5736m. Average pace 1:44.2. Last attempt at this workout was on 30th August at 1:46.0 average, (target 1:45). Well pleased with this one. Feels like I am getting back on track...

[old] bmoore · Post by **[old] bmoore** » September 19th, 2005, 11:44 pm

AHHHH!!!!! 4x1k!!!! I really wanted to show steady progress on this workout. In my last attempt, I averaged 1:49.2 with a small dip on the last one. Today's goal was to hold 1:48 throughout. But I got greedy: 3:34.9 (1:47.4) 3:33.2 (1:46.6) 3:30.9 (1:45.4) 3:28.9 (1:44.4) Also my 1k PB! This averaged 1:46.0. This is the last workout that I want to conquer by getting average to 1:44.0 and then going for sub-7. It's getting closer and closer... I'm totally committed to putting in the hard work and letting the times come. I'm throwing in some long rows for time and getting PBs, but they're merely training rows and not "races". This training plan is a blast!!!

[old] jamesg · Post by **[old] jamesg** » September 20th, 2005, 8:22 am

Friday 2005-09-16 10k in 41¼' Saturday 14.4k in 1h Sunday 6k in 23.41 Didn't expect to stay below 2.00 for 6k; must be the uphill biking done this summer, improves the quads.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » September 20th, 2005, 11:03 am

Bill, Nice 4 X 1K! Have been struggling with this one myself. Current best is a 1:49.5 average on 15th September. Pete Marston has the 4 X 1K in his training plan, and he reckons that 4 X 1K with 5:00 rests should be rowed at 2K pace + 1. He also says that 8 X 500m with 3:30 rests should be rowed at 2K pace - 3. Therefore, based on your last 4X1, you should be just about ready to tackle the 7 minute barrier for 2K. What are your 8 X 500m times like? I am also looking to break 7 minutes in the next month or two, so I shall watch your progress with interest...