What Training Have You Done Today???

[old] hennmart · Post by **[old] hennmart** » September 28th, 2005, 2:39 pm

Today on RowPro with Pieter and Ernie 2k. warm up, 8 times 500 m. as fast as you can and in between 750 m. easy. We try to do this every week (see RowPro). This was the third week. I managed to do several strokes, for the first time, under the 1:30 (few 1:27s and 1:28s) Feld very good. It was a very good training. Hennie

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » September 29th, 2005, 9:25 am

2K Warmup @ 2:13.6 26SPM HR135 3K/2.5K/2K Pyramid/5:00r. Target Pace: 1:55 3000m - 11:28.2, 1:54.7, 32, 162 2500m - 9:32.9, 1:54.5, 32, 165 2000m - 7:32.2, 1:53.0, 33, 170 Total distance: 8634m (1134m in rest periods). Total time: 28:33.4. Average pace: 1:54.2 2K Warmdown (No straps) @ 2:07.4 24SPM HR154 Had a sore throat yesterday, but I felt much better today and found this much easier than the 4 X 2K I did last week. Well pleased with this workout. Easy day tomorrow...

[old] bmoore · Post by **[old] bmoore** » September 30th, 2005, 12:50 am

Hey Peter, I'm glad you found the pyramid easier than the 4x2k. I guess the harder workout is the one you're doing next! Once you get over the 3k, you know you can make the rest of the way on this one. I'd consider negative splitting this if the 3k was too easy. Today's workout was 5 x 1,500. Goal Pace = 1:52. Actual = 1:51.6. I did these every 12:30, with an easy 1,125 during the rest. I was strapped in for the first three, and my DPS was 10.0, 9.6, and then 9.6. The rates were 27, 28, and 28. Unstrapping for the last two bumped it to 10.3 & 26, and then 10.8 & 25. Lesson learned... I've felt pretty cra**y the past few days. Lots of work to do. I did a 14k last night on the 2:01. Nice and easy, but got a sweat. Now I'm up too late, again, and need to just get some rest... Goodnight...

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » September 30th, 2005, 4:40 am

Bill, You have made very good progress lately, with big improvements on your pacing across the board. Sounds like you need a break now though. Perhaps you should take it really easy this weekend so that you can hit the erg hard again next week. Doing my second 5 X 1500m next Thursday. First one was at 1:54.4 average (target 1:55) on 1st September. Was going to set next weeks target at 1:54, but now that I have sorted out my overtraining problem, my confidence is back up and your times have inspired me to push a bit harder. Will set the target pace at 1:52 and see if I can hold it together for all five sets. Also doing the fast pyramid, (250, 500, 750, 1000, 750, 500, 250m), for the first time on Monday. I have avoided this one in the past in favour of the 8x500 & 4x1K. Any thoughts on what sort of pace I should be going for?

[old] hennmart · Post by **[old] hennmart** » September 30th, 2005, 6:01 am

This morning 2 times 30 minutes: 8,254M 30:00.0 8,139M 30:00.0 Hennie

[old] bmoore · Post by **[old] bmoore** » September 30th, 2005, 7:42 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Sep 30 2005, 04:40 AM)</div></td></tr><tr><td class='quote'>Bill, You have made very good progress lately, with big improvements on your pacing across the board. Sounds like you need a break now though. Perhaps you should take it really easy this weekend so that you can hit the erg hard again next week. Doing my second 5 X 1500m next Thursday. First one was at 1:54.4 average (target 1:55) on 1st September. Was going to set next weeks target at 1:54, but now that I have sorted out my overtraining problem, my confidence is back up and your times have inspired me to push a bit harder. Will set the target pace at 1:52 and see if I can hold it together for all five sets. Also doing the fast pyramid, (250, 500, 750, 1000, 750, 500, 250m), for the first time on Monday. I have avoided this one in the past in favour of the 8x500 & 4x1K. Any thoughts on what sort of pace I should be going for? </td></tr></table> Peter, I'm just looking forward to the weekend. The rowing isn't the problem right now, but I will get some needed rest. The 5 x 1,500 is the fastest of the medium intervals. My goal last night was also 1:52. I set that based on the 4 x 2k at 1:53.2 on 9/15 and the 3/2.5/2k pyramid at 1:52.9 on 9/22. The rest was too long for me. For the short pyramid, it should be in between your 8x500 and 4x1k. My 9/5 8x500 was at 1:42.7, the 9/12 pyramid was at 1:45.4, and the 9/19 4x1k was at 1:46. I think these would be a good guide to pick your time on the short pyramid. I'd suggest 1:47 based on your 1:48.6 4x1k and the 1:44.2 8x500. Once you have a base, you can start pulling a second off each time to keep lowering your goal pace. (Although I think I blew this theory with Mondays 500s!)

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » September 30th, 2005, 9:02 am

Today: Core stability exercises. Steady 30:00 row @ 1:58.8 (PB+3.7) 24SPM MHR163 Bill, Thanks for the advice. I will set off at 1:47 on the pyramid on Monday, although I would hope that when I get past the 1K I will be able to go faster than that on the shorter intervals. Have a good weekend...

[old] bmoore · Post by **[old] bmoore** » September 30th, 2005, 9:37 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Sep 30 2005, 09:02 AM)</div></td></tr><tr><td class='quote'>Today: Core stability exercises. Steady 30:00 row @ 1:58.8 (PB+3.7) 24SPM MHR163 Bill, Thanks for the advice. I will set off at 1:47 on the pyramid on Monday, although I would hope that when I get past the 1K I will be able to go faster than that on the shorter intervals. Have a good weekend... </td></tr></table> Peter, There's a tendency to go too fast at the start, but you need to work a consistent pace with this one. Too fast, and you won't clear the 1k. The 750 on the downhill can sometimes be tough, because you've mentally cleared the hurdle and have to do more work. I didn't lift during the week, so I'll get back to it this weekend, along with a 5k online race and some longer rows. Next weekend begins the Fall Racing series, and I'm looking forward to that. It gives me an excuse to hold off on trying for PBs and concentrate on the training.

[old] Sir Pirate · Post by **[old] Sir Pirate** » September 30th, 2005, 4:39 pm

2x5000m with 7 min rest. 1st 17:43.8 (1:46.4) 2nd 17:37.4 (1:45.7) Sir Pirate

[old] GutBustin' · Post by **[old] GutBustin'** » October 1st, 2005, 5:41 pm

Did roughly 50k this week, plus some other cardio in general. Did my first couple of 10ks which I'm happy about. Almost all strapless, and almost all low rate. When you've never built a house before, you don't build a high rise. You build a nice sturdy bungalow.

[old] george nz · Post by **[old] george nz** » October 2nd, 2005, 6:35 pm

Monday 3rd Oct 4 x 1000 / 5r 1:39.5 / 29spm 1:39.2 / 28spm 1:39.1 / 28spm 1:40.2 / 28spm - went out to hard and stopped, picked it up and finished at least Avg: 1:39.5 for next time George

[old] chickenlegs · Post by **[old] chickenlegs** » October 2nd, 2005, 8:20 pm

yesterday did 12 km at 1:49.9 average, 22 spm. today: 1000 m x 6, 3' rest, all under 1:42.0 at 26 spm. next time will aim at keeping them under 1:41.0.

[old] george nz · Post by **[old] george nz** » October 3rd, 2005, 12:14 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Sep 29 2005, 02:27 AM)</div></td></tr><tr><td class='quote'>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... </td></tr></table> Peter that is a pretty high stroke rate for that pace given your size. Do you find it comfortable at the spm? It may be something to work on as you may run out of rate when you try to up the pace, just a thought. George

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 3rd, 2005, 5:38 am

George, You're right. Coming to rowing from a weight-training background, I do tend to find that I have more power and less stamina. Although I am working hard to rectify this inbalance, it does mean that I am generally better suited to a slower pace and stronger strokes. I really struggled on that particular 10K for various reasons. First, I set off at PB pace, (1:55). This was a bad idea, because according to my training schedule, I should really have been doing a steady state row. I just decided on a whim to go faster after my warmup, and hit a wall after about 4K. For a while I was rowing at 2:30+ pace while I contemplated giving up and the average pace went out from 1:56 to 2:01. The 30SPM I quoted was largely due to me struggling to get the pace back under 2:00 in the second 5K. Although I did manage to get the average back down to 1:59.8 by the end, it did take a big effort. In comparison, the week before, I did 10K without straps at a strict 24SPM. I was pulling slightly above 10.5m per stroke and the average pace came in comfortably at 1:59.1 with a MHR of 157. The pace was very consistent throughout, and the result was probably one of my best rows this year. In contrast, the second 10K was probably one of my worst rows this year. I went off plan for no good reason, and the resulting pace was erratic and impossible to maintain. Not so much bad rowing as bad planning, and a valuable lesson learned.

[old] jamesg · Post by **[old] jamesg** » October 3rd, 2005, 6:35 am

30' and 7557, rating 22. It's years since I was last under 2' av for 30'.