What Training Have You Done Today???

[old] bmoore · Post by **[old] bmoore** » October 5th, 2005, 10:02 am

Peter,<br /><br />Good row. Definitely a confidence builder in addition to the physical conditioning. You hit 11.6MPS with this one. Nice long strokes. Long training rows with this kind of strength will help with you speed on set pieces and interval sessions.<br /><br />I've got a 14.5k tonight @ 2:01 and 24SPM.<br /><br />What's on the schedule for tomorrow? I've got the 4x2k and I'll be going for 1:51 or better.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 5th, 2005, 10:24 am

Thanks Bill. Tomorrow is 5X1500m. Only done it once before, on 1st September when I averaged 1:54.4 pace at 32SPM. Heart rate was 160-164, although curiously, the 164 was on the second interval while the 160 was on the last interval. HR on 1st, 3rd and 4th intervals was 163. Don't know how I managed to make the last interval the fastest while also having the lowest heart rate. This rowing game is so full of mysteries...<br /><br />Based on the previous session, my original plan was to aim for 1:54 pace, but my more recent interval sessions suggest that I might go faster. However, my two easy days this week have both been good but hardish sessions, (first 30' r20 row yesterday and best strapless 10K today). Although I feel OK now, I wonder how the hamstrings will feel tomorrow. Think I should stick to the plan and start off at 1:54 pace, then see how it goes....

[old] bmoore · Post by **[old] bmoore** » October 5th, 2005, 10:32 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PeterWilkinson @ Oct 5 2005, 10:24 AM)</b></div></td></tr><tr><td class='quote'>Thanks Bill. Tomorrow is 5X1500m. Only done it once before, on 1st September when I averaged 1:54.4 pace at 32SPM. Heart rate was 160-164, although curiously, the 164 was on the second interval while the 160 was on the last interval. HR on 1st, 3rd and 4th intervals was 163. Don't know how I managed to make the last interval the fastest while also having the lowest heart rate. This rowing game is so full of mysteries...<br /><br />Based on the previous session, my original plan was to aim for 1:54 pace, but my more recent interval sessions suggest that I might go faster. However, my two easy days this week have both been good but hardish sessions, (first 30' r20 row yesterday and best strapless 10K today). Although I feel OK now, I wonder how the hamstrings will feel tomorrow. Think I should stick to the plan and start off at 1:54 pace, then see how it goes.... <br /> </td></tr></table><br /><br />I'd increase the pace on the 5x1.5k to 1:53. Your last pyramid was at 1:54.2 and you should be at least 1 second faster than that for this workout. My latest paces for these long intervals are: 5x1.5k - 1:51.6, Pyramid - 1:52.9, 4x2k 1:53.2. Also, I did the 1.5k on a 12.5 minute interval, which was too long for me. I'll do the next one on 11.5 minutes which would be about a 6 minute rest.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 5th, 2005, 10:58 am

Bill,<br /><br />I do all of the long intervals with five minute rests, although I do row steadily in each rest period after taking a drink and towelling down if necessary.<br /><br />Will start at 1:53 pace. You're not trying to kill off the competition by suggesting they row faster are you?

[old] bmoore · Post by **[old] bmoore** » October 5th, 2005, 11:23 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PeterWilkinson @ Oct 5 2005, 10:58 AM)</b></div></td></tr><tr><td class='quote'>Bill,<br /><br />I do all of the long intervals with five minute rests, although I do row steadily in each rest period after taking a drink and towelling down if necessary.<br /><br />Will start at 1:53 pace. You're not trying to kill off the competition by suggesting they row faster are you? <br /> </td></tr></table><br /><br />Competition? You consider yourself competition? In that case, start off at about 1:37.0 see how it goes. <br /><br />No, the hardest thing I've found is to set workout goal paces without blowing up. It's not a pleasant feeling. On the other hand, when it feels good and I can go for it, I want to set a challenging pace to "push the envelope" as much as possible. (As evidenced by Monday's session, even though I didn't feel good). My original thought was that you could go for 1:52, but I don't want you getting too fast now...

[old] george nz · Post by **[old] george nz** » October 5th, 2005, 6:24 pm

Thursday morning<br /><br />4 x 2000 / 5 rest<br /><br />1. 1:46.5 / 7:06.1 / 26spm<br />2. 1:45.9 / 7:03.7 / 26spm<br />3. 1:45.6 / 7:02.3 / 27spm - still feeling ok<br />4. 1:52.4 / 7:29.5 / 26spm - 400m in and put the handle down for no reason, gutless, picked it up and sat about 1:50's and the last 500 in 1:42.8<br /><br />Dont know why, just need to get over it and try again next time.<br /><br />George

[old] Roland Baltutis · Post by **[old] Roland Baltutis** » October 5th, 2005, 11:10 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(george nz @ Oct 5 2005, 05:24 PM)</b></div></td></tr><tr><td class='quote'>Thursday morning<br /><br />4 x 2000 / 5 rest<br /><br />1. 1:46.5 / 7:06.1 / 26spm<br />2. 1:45.9 / 7:03.7 / 26spm<br />3. 1:45.6 / 7:02.3 / 27spm - still feeling ok<br />4. 1:52.4 / 7:29.5 / 26spm - 400m in and put the handle down for no reason, gutless, picked it up and sat about 1:50's and the last 500 in 1:42.8<br /><br />Dont know why, just need to get over it and try again next time.<br /><br />George <br /> </td></tr></table><br /><br />George,<br /> I'm curious as to why your doing four rather than three 2000m in the workout session. For me the extra 2000m would sway the pace too much towards distance pace which would not be as effective to improve speed for a 2K race.<br /><br />I've been doing 3 X 2000m workouts for the last few weekends on Rowpro with guys from Europe. Last Saturday I managed to get two back to back sub 6:30 times and next weekend will try for three sub 6:30s in a row with about 10 minutes rest in between each. It helps when your working out with other fast ergers on Rowpro, who tend to push you to achieve such times, that otherwise may not be achieved in private.<br /><br />Rockin Roland<br />

[old] george nz · Post by **[old] george nz** » October 6th, 2005, 12:15 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Roland Baltutis @ Oct 6 2005, 04:10 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(george nz @ Oct 5 2005, 05:24 PM)</b></div></td></tr><tr><td class='quote'>Thursday morning<br /><br />4 x 2000 / 5 rest<br /><br />1. 1:46.5 / 7:06.1 / 26spm<br />2. 1:45.9 / 7:03.7 / 26spm<br />3. 1:45.6 / 7:02.3 / 27spm - still feeling ok<br />4. 1:52.4 / 7:29.5 / 26spm - 400m in and put the handle down for no reason, gutless, picked it up and sat about 1:50's and the last 500 in 1:42.8<br /><br />Dont know why, just need to get over it and try again next time.<br /><br />George <br /> </td></tr></table><br /><br />George,<br /> I'm curious as to why your doing four rather than three 2000m in the workout session. For me the extra 2000m would sway the pace too much towards distance pace which would not be as effective to improve speed for a 2K race.<br /><br />I've been doing 3 X 2000m workouts for the last few weekends on Rowpro with guys from Europe. Last Saturday I managed to get two back to back sub 6:30 times and next weekend will try for three sub 6:30s in a row with about 10 minutes rest in between each. It helps when your working out with other fast ergers on Rowpro, who tend to push you to achieve such times, that otherwise may not be achieved in private.<br /><br />Rockin Roland <br /> </td></tr></table><br /><br /><br />Hi Roland,<br /><br />I think it originated with the Wolverine plan, along with the 5 x 1500 where the total work distance is the 7.5 to 8k. I dont do them to sharpen up for a 2k I view them more as intervals faster than AT which develops tolerance and mental toughness (something I am lacking at present)<br /><br />I think they would have more bearing on my 5k time than my 2k time.<br /><br />George<br /><br />ps good luck on the 3 sub 6:30 2k's I think you can do it

[old] hennmart · Post by **[old] hennmart** » October 6th, 2005, 4:15 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(george nz @ Oct 6 2005, 12:24 AM)</b></div></td></tr><tr><td class='quote'>Thursday morning<br /><br />4 x 2000 / 5 rest<br /><br />1. 1:46.5 / 7:06.1 / 26spm<br />2. 1:45.9 / 7:03.7 / 26spm<br />3. 1:45.6 / 7:02.3 / 27spm - still feeling ok<br />4. 1:52.4 / 7:29.5 / 26spm - 400m in and put the handle down for no reason, gutless, picked it up and sat about 1:50's and the last 500 in 1:42.8<br /><br />Dont know why, just need to get over it and try again next time.<br /><br />George <br /> </td></tr></table><br />Hi George,<br /><br />Maybe you want to try next time 5 times 2K. The First one is a warmup and the last one a cooldown. The three in the middle as fast as you can with a rest of 7/8 minutes. Maybe soon you can pull each one under the 7 min.! <br /><br />When you have RowPro you can join us on Saterday for a 2k. training.<br /><br />Hennie

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 6th, 2005, 4:18 am

George,<br /><br />I am doing the Pete Plan (a simplified variation of the Wolverine Plan devised by Pete Marston in the UK where the interval sessions are very similar), and I believe it is very effective in my case. I do the 4 X 2000m and 5 X 1500m intervals for the same reasons you do. <br /><br />I also believe that these sessions are more about building mental toughness and endurance than they are about improving 2K speed. However, mental toughness and endurance both have their part to play in doing a fast 2K time.<br /><br />If you do 'die' badly in the last interval, either the mental toughness is not there, or you went too fast in the earlier intervals. In either case, I would suggest that the next time you do the session, you should set off at a pace that you can maintain for all four intervals, even if it feels too slow on the first one. Part of the mental toughness comes from having the confidence and self-belief that you can finish the session. Once you have completed the whole session, your confidence will go back up, and you can then start whittling down the average pace in realistic steps. Failing to complete the session does nothing for mental toughness or endurance. Take it steady on the next one, and get your confidence back...

[old] Polaco · Post by **[old] Polaco** » October 6th, 2005, 4:30 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hennmart @ Oct 6 2005, 03:15 AM)</b></div></td></tr><tr><td class='quote'><br /><br />When you have RowPro you can join us on Saterday for a 2k. training.<br /><br />Hennie <br /> </td></tr></table><br /><br /><br />Hennie, I have checked in for the 2k series on Saturday...... I'm I little affraid because Roland, Pieter and you are very fast rowers but I know that doing the series with you, even being the last one in all of them, will push me to do them at my best performance.<br /><br />It will be fun......hopefully

[old] hennmart · Post by **[old] hennmart** » October 6th, 2005, 4:46 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Polaco @ Oct 6 2005, 10:30 AM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hennmart @ Oct 6 2005, 03:15 AM)</b></div></td></tr><tr><td class='quote'><br /><br />When you have RowPro you can join us on Saterday for a 2k. training.<br /><br />Hennie <br /> </td></tr></table><br /><br /><br />Hennie, I have checked in for the 2k series on Saturday...... I'm I little affraid because Roland, Pieter and you are very fast rowers but I know that doing the series with you, even being the last one in all of them, will push me to do them at my best performance.<br /><br />It will be fun......hopefully <br /> </td></tr></table><br />Hi Polaco,<br /><br />Very good to join us. Your 2 k. time is better than mine, so I'm no problem for you . Now I can try to get even with you PB.<br /><br />Pieter and Roland are very fast, but pushing me every time to a top performance. Last two saterdays 4 times under the 7 min. and two under the 6:50 m.<br /><br />It's a very good training and it's fun (after the series )!<br /><br />I see you on Saterday.<br /><br />Hennie<br /><br />

[old] Polaco · Post by **[old] Polaco** » October 6th, 2005, 5:28 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hennmart @ Oct 6 2005, 03:46 AM)</b></div></td></tr><tr><td class='quote'>Your 2 k. time is better than mine, so I'm no problem for you . Now I can try to get even with you PB.<br /> <br /> </td></tr></table><br /><br />Yes, but it was done during the last months of past season ( the rowing season in Spain ends in July with the national championships) and now I'm beginning again. If I could make the three series at 1:47 as my Wolverine Plan Level 2 says I will be happy.<br /><br />This season I'm training hard and my goal is 6:30 by may~june , let's go step by step...

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 6th, 2005, 10:02 am

Today:<br /><br />2K Warmup @ 2:08.6 28SPM HR144<br /><br />5 X 1500m/5:00r. Target pace 1:53.<br /><br />1. 5:37.3, 1:52.4, 26, 162<br />2. 5:34.5, 1:51.5, 26, 167<br />3. 5:33.3, 1:51.1, 26, 169<br />4. 5:35.4, 1:51.8, 25, 169<br />5. 5:34.9, 1:51.6, 27, 169<br /><br />Total distance: 10,699m (3199m steady rowing between intervals)<br />Total time: 27:55.2. Average pace: 1:51.6 @ 26SPM. MHR169<br /><br />2K Warmdown (no straps) @ 2:19.6 25SPM HR147<br /><br />Went slightly too fast on 3rd interval, and paid for it in the fourth. Managed to hold it together for the last interval though. Pleased with the low stroke rate too. Last time I did this session pace was 1:54.4 @ 32SPM. A decent improvement today.<br /><br />Another good weeks training so far. Easy 30 minute row tomorrow...<br />

[old] bmoore · Post by **[old] bmoore** » October 6th, 2005, 10:31 am

Good pace Peter. That was my average last week. I better start cranking. My goal pace tonight for 4x2k is 1:51.<br /><br />Last night was 14.5k. I lowered the rate to about 22 the first half, but it crept up to 23-24 by the end. The HR approached 160 as opposed to 150 last week with a pace of 24. It's interesting to play with the variables to find my efficient combination.