What Training Have You Done Today???

[old] neilb · Post by **[old] neilb** » September 25th, 2005, 1:37 pm

Todays "training" was to finally send off entry to BIRC. This is 9 months after starting erging and 4 months after starting on water and with only one attempt at 2k in that time. I am not expecting great things but I have a longer goal which is Crash Bs in 2008 when I am 50 (and will have then some reasonable training behind me.) and BIRC this year is a good place to start. Nervous already but looking forward to meeting some of the people from off this site. Neil

[old] Prime1918 · Post by **[old] Prime1918** » September 25th, 2005, 2:09 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Sep 23 2005, 08:43 AM)</div></td></tr><tr><td class='quote'>2K Warmup @ 2:14, 24SPM 6K Steady @ 6K PB pace + 3, 31SPM 2K Warmdown (no straps) @ 2:13, 23SPM This one felt tough, but it has been a good week generally. Bill, Pyramid tougher than 4X2K? SH*T! Gonna be fun next week then. Will have to make the easy days very easy so that I have plenty of energy for the interval sessions. I agree with you, the mental toughness required for some of these sessions is just as important, (and difficult to maintain), as the physical aspects of actually doing the rowing at the required pace. Have a good weekend, speak again next week... </td></tr></table>

[old] Sir Pirate · Post by **[old] Sir Pirate** » September 25th, 2005, 4:14 pm

2000m at 28spm - 6:34.5 (1:38.6) Sir Pirate

[old] hennmart · Post by **[old] hennmart** » September 25th, 2005, 5:11 pm

Today: 2 times 10K. and 1 time 30 minutes 8313 m. what was precisely my PB from 7/7/2005 Hennie

[old] jamesg · Post by **[old] jamesg** » September 26th, 2005, 3:52 am

Sculled the length of the lake Sat and Sun, with a detour to try and get in the way of the novice water skiiers on Sunday. Had fun watching them fall in and learn to swim, they can't do everything with the help of an engine. Total 16-17k, 1500 strokes in a little less than 2 hours overall (I stop a lot), rating never >20, sets of 30 to 70 strokes. Lots of pain in the rear, so it seems no pain no gain still rules. Water dead flat and very little wind, marvellous listening to the bubbles.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » September 26th, 2005, 9:33 am

Saturday: Steady hour row @ 2:10 pace. Today: 4 X 1K 2K Warmup @ 2:05 4X1K/5:00r - Previous average: 1:49.5 15th September. Target pace 1:49. 1. 3:37.8 1:48.9 33 171 2. 3:37.7 1:48.8 33 164 3. 3:37.2 1:48.6 35 166 4. 3:36.6 1:48.3 35 167 Total distance: 5814m (approx. 600m steady after drink/stretch in each rest period). Total time: 14:29.3 @ 1:48.6 average. 34SPM. Max heart rate: 171 (on 1st interval?). 2K Warmdown (strapless) @ 2:20 Skipped the rowing class on Saturday in favour of a steady one hour row. Glad I did. Had plenty of energy today and no aches or pains before I started. Shouldn't enjoy this workout, but I did. Only after I had finished, obviously...

[old] tomhz · Post by **[old] tomhz** » September 26th, 2005, 11:05 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Sep 25 2005, 09:11 PM)</div></td></tr><tr><td class='quote'>Today: 2 times 10K. and 1 time 30 minutes 8313 m. what was precisely my PB from 7/7/2005 Hennie </td></tr></table> Did the two 10K's with Hennie, using Rowpro. First was at pace PB+1, 2nd pace was 10 sec slower. Finished it off with a 5K cool down. Nice 25k. Tom

[old] hennmart · Post by **[old] hennmart** » September 26th, 2005, 11:38 am

With Tom and Martin 1 time 10K and with Tom 1 10K.: 10,000M 36:25.9 good row 10,000M 40:37.2 easy row Martin had a PB: congratulations! Was a good training. Hennie

[old] bmoore · Post by **[old] bmoore** » September 27th, 2005, 12:20 am

8 x 500 Goal Pace 1:42.0 I changed the rest period from a 500m at 2:32 to a 20 second rest, a 500 @ 2:32, and another 26 second rest. This seems to be the only way to do these every 5 minutes on RowPro. I had a feeling that the extra rest was going to give me a boost over my last 8x500 average of 1:42.7. Boy was I in for a surprise. (Peter, don't look!!!) Here are the splits, rate, and HR. 1. 1:40.7 31 165 2. 1:40.6 32 166 3. 1:39.7 32 169 4. 1:39.0 31 170 5. 1:39.3 33 170 6. 1:38.9 34 172 7. 1:38.9 33 171 8. 1:37.7 34 172 Average pace: 1:39.4. I guess next time's goal is sub 1:39 for all splits. These things are finally getting to be very hard. There's still some reserve left, but I'm having to experiment with the rates right now. Going over 30 SPM starts to feel odd. At the end of the last one, I was up to about 36 and really felt awkward going fast. Well, that's what this workout is for. Next week's L1 workout is the 4x1k. If I add the rest, I may just hit my 1:44 goal. Lovely. Just lovely.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » September 27th, 2005, 6:22 am

Another good session Bill. You seem to be improving in leaps and bounds, unlike myself just plodding along, improving by a second here and there... Have been reading a good thread about resting between intervals on the UK forum. <a href='http://www.concept2.co.uk/forum/viewtop ... 768#141768' target='_blank'>http://www.concept2.co.uk/forum/viewtop ... 768</a> The conclusion seems to be that longer rests mean you can consistently increase the pace and therefore the quality of the sessions, while shorter rests increase the intensity but force the pace to be reduced. The consensus seems to be that you should use short rests for intense sessions at the start of the training period, and as the race approaches, extend the rest periods and improve on the quality of the sessions. Like you I have increased my rests recently, from 2:30 to 3:30 (as per the Pete Plan) on the 8 X 500, and I hope to get my splits below 1:42 by mid November, (currently at 1:44.2). Can't compete with your sub 1:40 splits even with 3:30 rests. I seem to be at least a month (and probably more) behind you on the plan. Doing a weights and core stability workout later today. Might do 6K on the rower as well. Have to see how I feel when I get to the gym. Do your next 4 X 1K with a 5:00 rest between intervals. You can still row steady if you prefer, but I am just curious what kind of splits you would get...

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » September 27th, 2005, 9:54 am

Core stability/upper body weights. Steady 30:00 row @ 2:13.3 28SPM MHR145

[old] dmhayden · Post by **[old] dmhayden** » September 27th, 2005, 12:52 pm

Yesterday, I rowed just over 5,000 in just over 21 minutes. I mention it because I hurt my back on Labor Day (September 5th) and this was the first time I've been able to row again. Yippee!

[old] popey · Post by **[old] popey** » September 27th, 2005, 3:53 pm

managed two sets of 5k today (one just outside 2.00 split, the other just inside) and am currently totalling 40k for the last week. want to try to hit 70k for the week ahead. lower back a little tight but otherwise feeling ok. confident i'm firmly back in the saddle now and starting to even consider my first 60 minutes (i'm allowed a break, right??) but i have to say this bragging is all a long way away from just 7-8 days ago when i was frightened to even LOOK at the Concept 2. my problem was after 3-4 very good months with the machine (2k- 6.55) i COMPLETELY lost my way for about 2 months. that was a mix of not training at all due to holidays and also periods of going to the gym faithfully but using lots of other machines EXCEPT the erg (anyone else had this?) the brief background to my loss of form is that i set myself a target of losing 4 stones (about 25kg?) in 6 months from january 1 this year and, largely thanks to the concept 2, i made it by my target date of june 21. however i have managed to put 1 and a half stone back on. despite this i'm confident that 4-5 weeks of 50-70k on the concept 2, combined with good diet and other exercise, will get me back down there. so now the new goal is to hit 1 million metres by hogmanay, and with only 520k on the board that should be enough to keep me busy! keeping an eye on this board will also help. good luck to anybody else who has ever been in the same position the prodigal son!

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » September 28th, 2005, 9:27 am

2K W/U @ 2:07.4 29SPM HR148 10K @ 1:59.8 30SPM MHR160 2K W/D N/S @ 2:15.9 22SPM HR145 This 10K was supposed to be easy, but I went too fast at the start and died about halfway through. Had to compose myself and work hard to keep going to the end. Hope I haven't blown it for the big pyramid tomorrow...

[old] GutBustin' · Post by **[old] GutBustin'** » September 28th, 2005, 10:23 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(popey @ Sep 27 2005, 03:53 PM)</div></td></tr><tr><td class='quote'> that was a mix of not training at all due to holidays and also periods of going to the gym faithfully but using lots of other machines EXCEPT the erg (anyone else had this?) the prodigal son! </td></tr></table> Yeah - after I ran my 10k I couldn't face the erg for about a week or a bit more. Just hopped on the stairclimber instead. Let's face it, the erg's a tougher workout, and some days it's just better to go to the gym and do something than nothin' at all.