What Training Have You Done Today???

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 6th, 2005, 11:03 am

Apparently the old man, while not in serious competition, is not as far behind you as he thought. Still room for improvement, obviously... Actually I have had something of a revelation over the last few weeks. It seems that I have been rowing all wrong up to now. My stroke was clearly too weak and I had a tendency to speed up the stroke rate when tired, which didn't actually help. The recent improvements in my technique mean that I can generate more power with less effort for longer. Just have to stick to the plan... I reckon the sub7 2K is not a big deal any more, (besides the fact that I haven't actually done it yet!). The training is going really well at the moment, and like you, I am happy to stick to the plan for now and (to use/misuse an Americanism) I am confident that can knock my current 2K PB, (and most of my other PB's), right out of the ball park whenever I want to. It may even be at the BIRC in November, if I don't fit in a time trial before then...

[old] bmoore · Post by **[old] bmoore** » October 6th, 2005, 11:34 am

I think we're both working through the initial adjustment to implementing a training plan. I'm finding the weekly improvements and results very satisfying, so that the temptation to just go for PBs isn't an issue. (The online racing series helps with that, however). Someday, I'll pack the family for a trip to BIRC, and will want to make a trip north to chase down my 400 year old Scottish roots. (Or at least have tip a few pints with the locals). CRASH-B is my training goal for the year...only 20 weeks to go...

[old] george nz · Post by **[old] george nz** » October 6th, 2005, 3:27 pm

Good work Peter and as you say the lower stroke rate indicates that you are developing some power to go with the aerobic endurance, which all adds up to a 2k George

[old] bmoore · Post by **[old] bmoore** » October 7th, 2005, 12:37 am

4 x 2k. All 4 of these are within 10 seconds of my PB which was in early July. (And are my 3rd -6th best times ever!) Perhaps I'll be doing these sub-7 someday. Yikes. My goal pace was 1:51. Actual average was 1:50.8. <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> Total Avg. 1. 7:23.7 1:50.9 2. 7:23.3 1:50.8 3. 7:23.4 1:50.8 4. 7:22.4 1:50.6</div></td></tr></table> All of these were exactly 10.0MPS (or 27SPM). The HR peaked at 171. I also rowed 1.5k @ 2:32 between each piece. I guess this was just as hard of a mental workout at it was a physical one. I kept trying to keep the projected time at 7:23. Had to concentrate on long pulls at the end. Do a bunch of 20 counts. Lots of mental games to get to that last 500m. I'm glad this one is behind me. This workout also put me on the second page of the total meters honor board for now. Tomorrow is a well deserved off day, then it's back to climbing the board. I'd like to get to the first page of every possible ranking. Now there's a challenge.

[old] george nz · Post by **[old] george nz** » October 7th, 2005, 2:33 am

Well done Bill, I think it is time to review that 2k PB time of yours Today was a steady 12k in the mid 1:56's. Had planned on 15k but after a day soaking in some thermal hotpools (day off with the kids on school holiday), I was really just not that motivated. Tomorrow back to it with 4 x 1000 (last avg was 1:39.5) George

[old] RowedandRode · Post by **[old] RowedandRode** » October 7th, 2005, 8:46 am

Friday is my "triathlon" day: Rowing: 5000 m erg, pace boat setting at 2:22 (I killed it with a 2:19 pace) Weight training: 30 min - mix of abs, upper & lower body (free weights) Running: 8.11 km hill repeats (9 x 300 m), 300 m downhill recovery, 5:55/km pace - very tough after doing weights. Cool down: 1.5 km.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 7th, 2005, 9:04 am

2K Warmup @ 2:04.4 30SPM HR148 30:00 Steady row 7663m @ 1:57.4 (PB + 2.3) 29SPM HR166 2K Warmdown (No straps) @ 2:14.6 26SPM HR144 Have a good weekend guys...

[old] george nz · Post by **[old] george nz** » October 7th, 2005, 7:50 pm

Saturday morning 4 x 1000 / 5 rest 1. 1:39.9 / 3:19.7 / 29spm 2. 1:39.9 / 3:19.7 / 28spm 3. 1:39.8 / 3:19.6 / 28spm 4. 1:38.5 / 3:17.0 / 30spm Avg 1:39.5 Quite happy with this session despite it being no faster than the last time I was much more consistant. Last time I was quicker early and then blew up, this time I wanted the last to be the quickest and it was, hence George

[old] chickenlegs · Post by **[old] chickenlegs** » October 7th, 2005, 11:25 pm

1000 m x 6, 3' rest: 1:39.9 (27) 1:40.0 (27) 1:39.8 (27) 1:39.9 (27) 1:39.9 (28) 1:39.8 (27) much harder than I thought. and now I have to take aim at 1:39.0...

[old] george nz · Post by **[old] george nz** » October 8th, 2005, 6:46 pm

Sunday 9th Easy day with about 30min in the mid 1:57's then some abs work and then 10min at about 1:55 Day off from the gym tomorrow and back to work after a week off with the kids on school holidays - gonna miss lying in in the morning and relaxed 10am sessions - back to 5:30am George

[old] chickenlegs · Post by **[old] chickenlegs** » October 10th, 2005, 3:01 am

1000 m x 5, 3' rest: 1:38.9 (26) 1:38.8 (27) 1:38.3 (27) 1:38.8 (27) 1:38.9 (27) there was a 6th one that ended after about 400 m. next time...

[old] george nz · Post by **[old] george nz** » October 10th, 2005, 3:18 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(chickenlegs @ Oct 10 2005, 08:01 PM)</div></td></tr><tr><td class='quote'>1000 m x 5, 3' rest: 1:38.9 (26) 1:38.8 (27) 1:38.3 (27) 1:38.8 (27) 1:38.9 (27) there was a 6th one that ended after about 400 m. next time... </td></tr></table> Nice session and quicker than the other day. Is there are reason you repeated the session so soon after the other one? What do you see as the objective to this sort of interval session? George

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 10th, 2005, 9:09 am

Today: 2K Warmup 8:30.1 @ 2:07.5 29SPM HR149 5:00 Warmup 1142m @ 2:11.3 22SPM HR145 2K Time trial 7:19.4 @ 1:49.8 32SPM MHR167 5K Warmdown (no straps) 20:25.6 @ 2:02.5 24SPM HR159 Terrible session. Was due to do 8 X 500m. Changed my mind after the first warmup and decided to do a time trial, which went fine for the first 1400m, (average pace @ 1:44.9) then I stopped without really knowing why. Head just told me to stop, and I stopped. Started rowing again but the pace was gone. Very disappointing...

[old] george nz · Post by **[old] george nz** » October 10th, 2005, 4:03 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Oct 11 2005, 02:09 AM)</div></td></tr><tr><td class='quote'>Today: 2K Warmup 8:30.1 @ 2:07.5 29SPM HR149 5:00 Warmup 1142m @ 2:11.3 22SPM HR145 2K Time trial 7:19.4 @ 1:49.8 32SPM MHR167 5K Warmdown (no straps) 20:25.6 @ 2:02.5 24SPM HR159 Terrible session. Was due to do 8 X 500m. Changed my mind after the first warmup and decided to do a time trial, which went fine for the first 1400m, (average pace @ 1:44.9) then I stopped without really knowing why. Head just told me to stop, and I stopped. Started rowing again but the pace was gone. Very disappointing... </td></tr></table> Peter, disappointing yes but take it as a learning experience. You had not planned on doing the 2k and invariably if your head is not in the right space then it wont happen. You KNOW you can do it quicker because your training shows it, so therefore what you need to take from the effort is not that it was a problem physically but mentally. Just another example that there are many facets to achieving your goal and that none can be neglected if you are to succeed. I know you can do it - and so do you!!! George

[old] george nz · Post by **[old] george nz** » October 10th, 2005, 4:10 pm

Back at work and so back to early mornings 5:30am and down at the gym so that was the first battle won but it was a close thing. Today was 4 x 2k / 5r which has been a problem for me the last 2 times as I have bailed out on the last interval and paddled home. A mental thing not a physical. Today I went conservatively for 7500 of the 8000 total. 1. 1:46.9 / 7:07.7 / 26 1. 1:46.8 / 7:07.1 / 26 1. 1:46.6 / 7:06.5 / 26 1. 1:44.7 / 6:58.9 / 27 - last 500 the avg pace dropped from 1:45.9 to the 1:44.7 So I finished and was happy, the 'monkey off my back', and was able to come to work and sleep in peace George