What Training Have You Done Today???

[old] Citroen · Post by **[old] Citroen** » October 11th, 2005, 1:37 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Oct 11 2005, 01:53 PM)</div></td></tr><tr><td class='quote'>Just did this distance because it takes my season total (since 1st May) to 1,000,000m. </td></tr></table> Well done. Don't forget to apply for the distance award T-shirt. <a href='http://www.concept2.com/05/training/mot ... mclubs.asp' target='_blank'>http://www.concept2.com/05/training/mot ... asp</a> I followed-up filling in the form with an e-mail to kcc[at]Concept2[dot]com and an e-mail to sales[at]concept2[dot]co[dot]uk. I got a box with a t-shirt, a certificate and a marathon mug (I finished my 1st million with my second marathon).

[old] chickenlegs · Post by **[old] chickenlegs** » October 11th, 2005, 3:03 pm

14 km at 1:50.0 average, 22 spm. 2/3 to a 1/2 marathon (or 1/3 of a marathon )

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 12th, 2005, 9:12 am

Today: 2K Warmup @ 2:03.9 23SPM HR151 10K S10MPS @ 1:59.0 23SPM MHR169 2K Warmdown @ 2:22.4 25SPM HR149 Couldn't raise any enthusiasm today. Just going through the motions...

[old] george nz · Post by **[old] george nz** » October 12th, 2005, 3:52 pm

Hi Peter, have you ever done a max HR test on the erg or what is the max you have seen. I note yours is at 169 in your session today at a reasonably easy pace for you. As I dont have a HR interface I had to take my daughter down to the gym to sit next to me as I did a series of intervals to get my HR up and then did one to failure and I have never seen anything over 170 (done this 2x) Like Nick Rockliff who is slightly older that me and you are a bit younger your HR's appear to be a lot higher. I realise it really means nothing and we are all individuals but it is interesting. I think at that pace my would sit in the low 130's and I am not that fit, in the last interval of an 8 x 500 I may see around 166 / 168 George

[old] Coach Gus · Post by **[old] Coach Gus** » October 12th, 2005, 4:09 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(george nz @ Oct 12 2005, 11:52 AM)</div></td></tr><tr><td class='quote'>Hi Peter, have you ever done a max HR test on the erg or what is the max you have seen. I note yours is at 169 in your session today at a reasonably easy pace for you. As I dont have a HR interface I had to take my daughter down to the gym to sit next to me as I did a series of intervals to get my HR up and then did one to failure and I have never seen anything over 170 (done this 2x) Like Nick Rockliff who is slightly older that me and you are a bit younger your HR's appear to be a lot higher. I realise it really means nothing and we are all individuals but it is interesting. I think at that pace my would sit in the low 130's and I am not that fit, in the last interval of an 8 x 500 I may see around 166 / 168 George </td></tr></table> For a another comparison, I recently did an online 5K race and HR average was 177 for the piece with a 190 max reached for a good part of the last 1K. I'm even older than George at 52. This is a higher than normal average due to a 3 month lay off from erging due to a chest injury. I also stayed up all night dancing and romancing. Now that's my idea of great race preparation.

[old] george nz · Post by **[old] george nz** » October 12th, 2005, 4:35 pm

Gus that is amazing - you can decide which bit of info I am referring to George

[old] bmoore · Post by **[old] bmoore** » October 12th, 2005, 4:48 pm

George, I've only seen 177 on an interval session. It was the middle 1k on a pyramid. The fastest HR I've seen was 180, which came at the end of a 5k. The last 250k was at a 1:45 pace, while the entire piece averaged 1:50.8. I also saw a 178 at the end of a 6k. The 180 fits the 220-age equation exactly. My recoveries are consistently about 70 bpm after 2 minutes. For a 10k at 2:00, I'd be about at 150 max. I use RowPro and like to see the analysis on similar rows to show the improvements in CV conditioning. So, more data for you to digest.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 13th, 2005, 5:03 am

George, I have done better 10K S10MPS sessions, at a lower stroke rate and faster pace, with a lower heart rate. Yesterday's session was unusual for a number of reasons. At the moment things are not going well at work and I am not sleeping well, so I felt tired before I even got to the gym. As I said in my post, I had no enthusiasm for rowing yesterday, and actually I wanted to stop after 4K. At that point my average pace was 1:57.5 at 22SPM, (having set a previous best of 1:58.0 pace at 22SPM last week), but then I slowed right down and had to take a drink and compose myself to start rowing again. The last 6K was seriously hard work, hence the higher than usual heart rate. The highest HR I have seen was 174, (only once during fast interval training), which fits the 220-age formula but it is very rare for me to go over 170 at all. When I am working very hard, my MHR is usually around 165-169. I am reasonably comfortable working at a rate of 150-164. My only half marathon on 21st June was done at 1:58.9 pace with a heart rate around 155 all the way. I do not know, or care, what my actual max heart rate is. I only bought the heart rate monitor as a training aid, and I rapidly found out that I cannot maintain the pace/stroke rates in various training plans, AND keep my heart rate in the target range. To keep my heart rate in the planned range, I have to slow down on the pace. Since I found that I could comfortably maintain the planned pace/stroke rate, albeit at a higher than prescribed heart rate, I have decided to work to the planned pace/stroke and not worry about heart rate. I only monitor it out of habit. Curiously, I have noticed an improvement in my resting heart rate, since I bought the heart rate monitor several months ago. Then it was 60bpm on waking. Now I can get it down to 52 sitting at my desk in the middle of the day.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 13th, 2005, 9:16 am

Today: 2K Warmup @ 2:03.9 25SPM HR145 4 X 2K/5:00r. Previous session: 30:32.9 @ 1:54.5 31SPM Target pace today: 1:54.0 1. 7:33.7, 1:53.4, 24, 165 2. 7:33.4, 1:53.3, 24, 168 3. 7:35.2, 1:53.8, 25, 170 4. 7:33.3, 1:53.3, 27, 168 Time: 30:15.6 @ 1:53.4 25SPM Total distance: 10,087m (2087m gentle rowing through rests). 2K Warmdown (no straps) @ 2:11.9 25SPM HR152 Quite pleased with this session. Struggled to hold it together on the third interval. Still managed to improve the pace while also lowering the stroke rate.

[old] chickenlegs · Post by **[old] chickenlegs** » October 14th, 2005, 2:05 am

15 km at 1:49.7 (22 spm), no straps, outside at 12 degrees. main problem i am facing is extremely sweaty left hand. no idea why the right one doesn't sweat nearly as much has any other long distance erger faced a problem like this? has anyone found a solution? chickenlegs

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 14th, 2005, 9:03 am

Today: Core stability/stretching routine. Chest/back workout. No rowing!

[old] george nz · Post by **[old] george nz** » October 14th, 2005, 6:34 pm

I have been so negative about my rowing this year, almost doing it out of spite and unwillingness to concede defeat that I have not enjoyed it. Of late the attitude to training has been worse and so this morning I did a 2k - superb logic I know 2000m 1:39.0 / 29spm 1:39.4 / 29spm 1:40.0 / 29spm 1:38.7 / 30spm 6:37.1 / 1:39.3 / 29spm Not flash and a long way off last year but would still put me in the top 20 on the rankings and top 5 for those 47 and older in my bracket. Sometimes when the Tiger is getting on top you just have to 'spit in his eye' so you remind him your still in the fight. George

[old] Carl Henrik · Post by **[old] Carl Henrik** » October 14th, 2005, 6:54 pm

Nice 2k time George! Hope to do something similar this winter. Today just the regular transportation biking and also some indoor climbing. Second time trying this out and my fingers were a bit stronger than first time and my climbing technique/intelligence was better. I can easily do "jump pull ups" up wall bars with both hands moving to the next step simultaneously, but I can barely take one step with one hand when the horizontal poles are exchanged to strips of wood for finger tips only grip. Quite the bottle neck in my climbing.

[old] chickenlegs · Post by **[old] chickenlegs** » October 16th, 2005, 1:18 am

16 km this evening: 1:49.9 (22) in 58'35" and 1180 kcal.

[old] neilb · Post by **[old] neilb** » October 16th, 2005, 1:54 pm

My training at the moment is geared towards to BIRC so 4 x 1k and 4x 2k to help develop speed now figure each week as well as recovery rows and some AT work. Today though I reverted to my comfort zone of endurance work and did a nice steady 60 min at 22 spm and 1:52 dead throughout. This is now very relaxed, smooth, stroking with no stress and easy breathing. 22 spm seems a very natural rate for 1:52 pace. I just need to get comfortable with higher ratings needed for BIRC! Neil