What Training Have You Done Today???

[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'.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 3rd, 2005, 10:42 am

Today: 2K Warmup @ 1:59.8 27SPM HR159 Fast Pyramid, Target Pace: 1:47.0 250m/1:30r - 53.3, 1:46.6, 32, 146 500m/3:00r - 1:46.5, 1:46.5, 33, 161 750m/4:30r - 2:39.8, 1:46.5, 33, 163 1000m/6:00r - 3:32.7, 1:46.3, 33, 165 750m/4:30r - 2:37.9, 1:45.2, 34, 167 500m/3:00r - 1:44.1, 1:44.1, 34, 165 250m - 47.9, 1:35.8, 36, 164 Total Distance: 6852m, (2852m steady rowing in rest periods). Total Time: 14:02.2. Average Pace: 1:45.2. MHR167 2K Warmdown (No straps) @ 2:14.4 25SPM HR147 Really enjoyed this one. Plenty of energy at the end, pulling at sub 1:36 pace on the last interval was very satisfying. Reminded me of my heavy weight training days, maximum effort, have a breather, maximum effort again, rest again. My kind of training...

[old] bmoore · Post by **[old] bmoore** » October 3rd, 2005, 11:20 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Oct 3 2005, 10:42 AM)</div></td></tr><tr><td class='quote'>Today: 2K Warmup @ 1:59.8 27SPM HR159 Fast Pyramid, Target Pace: 1:47.0 250m/1:30r - 53.3, 1:46.6, 32, 146 500m/3:00r - 1:46.5, 1:46.5, 33, 161 750m/4:30r - 2:39.8, 1:46.5, 33, 163 1000m/6:00r - 3:32.7, 1:46.3, 33, 165 750m/4:30r - 2:37.9, 1:45.2, 34, 167 500m/3:00r - 1:44.1, 1:44.1, 34, 165 250m - 47.9, 1:35.8, 36, 164 Total Distance: 6852m, (2852m steady rowing in rest periods). Total Time: 14:02.2. Average Pace: 1:45.2. MHR167 2K Warmdown (No straps) @ 2:14.4 25SPM HR147 Really enjoyed this one. Plenty of energy at the end, pulling at sub 1:36 pace on the last interval was very satisfying. Reminded me of my heavy weight training days, maximum effort, have a breather, maximum effort again, rest again. My kind of training... </td></tr></table> Good job on this one. That last 250 is a bit of icing on the cake, isn't it? I see the second 750 got you worked up. You seemed to have saved up for the 1k, and then ran down the hill... I'm doing this one tonight as well with a 1:44 goal pace. I saw the other post regarding your stroke rate on the 10k. I'd look to sticking with 10MPS on the long steady rows. Blowing up by starting too fast doesn't help with your weekly training balance between the harder work on Monday and Thursdays with intervals and the easier distance work the rest of the week. It's very tempting, I know, but training according to plan will make for better progress in the end. (I'm anxious to do a 2k sub-7, but I'll wait until it comes up in the online racing series and really hit it then.)

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 3rd, 2005, 11:35 am

I was following your advice Bill. You suggested a 1:47 pace and I felt well in control all the way through. The second 750 did get my heart rate up, but only by a couple of beats and the pace was over a second faster than the first 750. The whole workout felt very comfortable. Like I said, my kind of training. As for sticking to the plan. Yes I know. It was a silly idea to set off at PB pace, on an easy day. Lesson learned, won't be doing that again. Rest of the week is as follows: Tuesday: Core stability workout followed by 30 minutes @ 20SPM Wednesday: 10K S10MPS @ 24SPM Thursday: 5 X 1500m @ 1:52 - 1:53 pace Friday: Haven't decided yet. Will see how I feel...

[old] bmoore · Post by **[old] bmoore** » October 3rd, 2005, 11:53 pm

Level 1 Pyramid with a 1:44 goal pace. I didn't feel too great going into this one. Had a meeting between 7-9PM and ate pizza. That grease was just sitting there. I also had about 5 hours of sleep last night. So this was one I quitely thought I might have to cave in on. So, I did my warmup of 5,500 and felt pretty decent, but not great. It started out easy, but watch what the HR did... <table width='95%' cellspacing='1' cellpadding='3' border='0' align='center'><tr><td><div class='genmed'>CODE</div></td></tr><tr><td class='code'><div> Dist Pace SPM HR 250 1:43.8 30 147 500 1:43.9 29 166 750 1:43.7 32 174 1,000 1:43.6 30 177 (3:27.2 - a PB if it wasn't a rolling start...) 750 1:43.5 31 176 500 1:43.8 31 172 250 1:41.6 31 162</div></td></tr></table> For an average pace of 1:43.6. Either this is starting to get hard, or I really felt like cr*p today. Maybe I just need to keep slugging away. I get plenty of rest on the weekends and on my off day, so I don't think it's overtraining by any means. The kids have runny noses, and I had a bit of congestion... Oh, well. Another progress towards sub-7.

[old] chickenlegs · Post by **[old] chickenlegs** » October 4th, 2005, 12:10 am

today 13 km at 1:50.0 (22 spm). still long long way to go to 1/2 marathon

[old] george nz · Post by **[old] george nz** » October 4th, 2005, 3:32 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Oct 3 2005, 10:38 PM)</div></td></tr><tr><td class='quote'>Not so much bad rowing as bad planning, and a valuable lesson learned. </td></tr></table> Peter I read there is no such thing as a 'bad' training session, they are as you say just one more lesson in life on our way to the goal. <table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>Successful training is intelligent training. Intelligent training is knowing the why of an exercise, as well as the what and how. Arthur Lydiard </td></tr></table>

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 4th, 2005, 6:16 am

Bill, Your level 1 pyramid was still an impressive session, even if you felt crap while doing it. You kept the pace well under target, and your stroke rate (29-32) is much better than mine (32-36). Keep up the good work. When do you start racing? Nice easy day for me today... George, Thanks. The quote that came to my mind was: "Plan your work, work your plan." Shame I didn't do it myself, but I do know what went wrong, and why it went wrong. Looking for a positive aspect, that particular session did prove that I have a degree of mental strength and physical endurance, because I didn't stop when I really wanted to. I suppose even a "bad" session can make us better...

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 4th, 2005, 9:11 am

Today: Core stability exercises 30:00 @ r20 7506m @ 1:59.9 20SPM MHR165 Had to concentrate really hard to hold the stroke rate down to 20, but managed to hit 20SPM for each 5:00 split. Pace was fairly steady throughout...

[old] bmoore · Post by **[old] bmoore** » October 4th, 2005, 9:49 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Oct 4 2005, 06:16 AM)</div></td></tr><tr><td class='quote'>Bill, Your level 1 pyramid was still an impressive session, even if you felt crap while doing it. You kept the pace well under target, and your stroke rate (29-32) is much better than mine (32-36). Keep up the good work. When do you start racing? Nice easy day for me today... George, Thanks. The quote that came to my mind was: "Plan your work, work your plan." Shame I didn't do it myself, but I do know what went wrong, and why it went wrong. Looking for a positive aspect, that particular session did prove that I have a degree of mental strength and physical endurance, because I didn't stop when I really wanted to. I suppose even a "bad" session can make us better... </td></tr></table> Peter, Thanks. Now that I look back at the workout, I'm glad I stuck with it and kept the pace. This reaching down and pulling harder will pay off. I just wanted to beat the 1:44 for this, so that the 4x1k can follow. Regarding pace, I want to keep my L1 training close to 10MPS. It's not always possible, but it's a goal. I don't feel comfortable going that much faster yet. On the 8x500 last week, I kicked up the rate a bit, and the pace followed, but there was some "slippage" away from 10MPS that I'll keep working on. (I'll range from 9.0-10 MPS for L1). I can't quite imagine 36SPM with the paces I'm using right now. The races start this Saturday with a handicap 5k. I usually lift Saturday morning, but I'll start doing this after the row instead of before. (Saturday is legs, back, and biceps...not a good workout to do with the expectation of rowing well 30 minutes later). Tonight is a L4 70' workout. A nice cruise compared to last night, but it still kicks in the fatigue in the last 20 minutes.

[old] george nz · Post by **[old] george nz** » October 4th, 2005, 6:08 pm

Wed morning 15k / 1:57.0 / 58:28.6 / 21spm / 130df Nice steady row, 1st 5000 in the 1:59's then for the next 10k I mixed in 1000's at 1:59, 1:55, and 1:50 all capped at 22spm George

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 5th, 2005, 9:38 am

Today: 2K Warmup @ 2:14.7 25SPM HR132 10K S10MPS. Target pace: 1:59 @ 24SPM. 1K Splits as follows: 1. 3:57.7 1:58.8 22SPM 2. 3:57.0 1:58.5 22SPM 3. 3:56.6 1:58.3 22SPM 4. 3:56.1 1:58.0 22SPM 5. 3:56.3 1:58.1 22SPM 6. 3:55.6 1:57.8 22SPM 7. 3:56.3 1:58.1 22SPM 8. 3:55.9 1:57.9 22SPM 9. 3:55.6 1:57.8 22SPM 10. 3:53.2 1:56.6 22SPM Total time: 39:20.3. Average pace: 1:58.0. MHR165. 2K Warmdown @ 2:09.9 25SPM HR146 Don't know what happened today. Found myself comfortably holding a sub 1:59 pace at 22SPM and assumed that the rate would creep up to 24 when I started getting tired, but I found I could maintain the rate all the way, and except for a slight slip on the pace around 7K, I just about managed to negative split the whole piece, while maintaining 22SPM. Even managed to put in a bit of extra effort on the last K when I realised that I was close to a 1:58.0 average. Last time I did this workout was 21st September, when I rowed 1:59.1 @ 24SPM. I remember I was quite pleased with that at the time. Today's row is a fairly significant improvement for me, and I would rate it as one of my best ever training rows. Well pleased...