What Training Have You Done Today???

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 17th, 2005, 4:36 am

Neil, You may find that 8 X 500m/3:30r, (as per the Pete Plan), is a useful session to include if you want to work on your stroke rate. It feels quite different from the 4 X 1K, and according to the plan, while the target pace for 4 X 1K is 2K target pace + 1, the target pace for the 8 X 500m is 2K pace - 3. You will have to increase your stroke rate to achieve the target. I'm due to do the 8 X 500 myself later today, and looking to average < 1:43 pace. Since we are still four weeks out from the BIRC, you could fit at least a couple of these sessions in. I am in the same race as you, so I'll see you there. Unlike you, I haven't broken 7 minutes yet, but hopefully the BIRC will be the right event to go sub7 for the first time. It's a shame they cancelled the York Mile Race. I was quite looking forward to that as a warmup for the BIRC...

[old] neilb · Post by **[old] neilb** » October 17th, 2005, 8:11 am

Peter, Thanks for this. BIRC will be my first ever race (and second only flat out 2k) and so I am using it as a start point for a more structured training plan for next year. My one and only 2k was at 1:44 pace but was quite "rough" and I think that I am now better at the higher spm but still need to work on it. I will give the 8 x 500m a try later this week, probably Thursday. A good 4 x1k for me is around 1:39.5/1:40 and if Pete is correct then target 2k is say 1:39 This would make the 8 x 500m target 1:36 Interesting theory. I will try it and see. Look forward to meeting you at BIRC. Neil

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 17th, 2005, 9:23 am

Today: 2K Warmup 7:59.2 1:59.2 25SPM HR162 8 X 500m. Previous session 19th September: 1:44.2 @ 35SPM Target pace today: 1:43 1. 1:42.7, 32, 162 2. 1:42.6, 33, 166 3. 1:42.7, 33, 166 4. 1:42.6, 33, 167 5. 1:42.6, 33, 167 6. 1:42.8, 34, 167 7. 1:42.7, 33, 166 8. 1:42.8, 34, 168 Total time: 13:41.4. Average pace: 1:42.7 @ 33SPM Total distance: 7535m (3535m steady rowing during rests) 2K Warmdown (no straps) 9:39.4 2:26.6 25SPM HR142

[old] george nz · Post by **[old] george nz** » October 17th, 2005, 3:57 pm

Today was a 10k. 1st, 3rd, 5th, 7th were at 1:47 and the rest were about 1:55/2:00. The last 2k I alternated 500's as I didn't make it thru the final 1k at 1:47. Average SPM was 23 and average HR was 143 (just under 80% HRR). Quite enjoyed this as a 10k and as I would like to do a 10k at 1:47 in the not to distant future , this seems a fun way to get used to it. Just make the sections 1100 / 900 then 1200 / 800 etc George

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 18th, 2005, 5:17 am

Neil, Your times and distances are impressive across the board. How come you have never raced, or done 2K time trials before? In terms of structured training plans, here is a link to the Pete Plan topic on the UK Forum, in case you haven't already seen it... <a href='http://www.concept2.co.uk/forum/viewtopic.php?t=5409' target='_blank'>http://www.concept2.co.uk/forum/viewtop ... 409</a> A lot less complicated than some other plans, and numerous people (including me) have found it to be very effective...

[old] chickenlegs · Post by **[old] chickenlegs** » October 18th, 2005, 6:59 am

17 km at 1:49.6 avg, 22 spm. main problem is still my left hand that sweats so much it makes it hard to hold on to the handle. curiously, the right hand holds up fine. at this point i am considering jumping straight to 21 km (1/2 marathon) instead of continuing my 1 km increments on the long rows. it's only another 5000 m...

[old] chickenlegs · Post by **[old] chickenlegs** » October 18th, 2005, 7:03 am

mmm...17 km + 5 km = 22 km.... it's only another 4000 m

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 18th, 2005, 9:10 am

Today: 2K Warmup @ 2:09.4 24SPM HR141 6K Time Trial. 22:43.3 @ 1:53.6 27SPM MHR167. New PB by 8.9 seconds! 2K Warmdown (no straps) @ 2:08.9 23SPM HR142

[old] csabour · Post by **[old] csabour** » October 18th, 2005, 1:04 pm

3 x 19' pyramid 4' @24 spm, 3' @26spm, 2' @28spm, 1' @30spm, 2' @28spm, 3' @26spm, 4' @24 spm 1st set - 1:56 avg 2nd set - 1:58 avg 3rd set - 1:59 avg

[old] george nz · Post by **[old] george nz** » October 18th, 2005, 2:29 pm

10k alternating 500's at 1:47 - Avg 1:52.3 / 23spm / 37:26.6 / HR144 George Well done Peter W <table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'> 6K Time Trial. 22:43.3 @ 1:53.6 27SPM MHR167. New PB by 8.9 seconds! </td></tr></table>

[old] hennmart · Post by **[old] hennmart** » October 19th, 2005, 8:35 am

I had a nasty cold so could not row for two days. Today I did 10k. and after that 2K. It was a very easy row (pace 2:05). Not yet recovered from the cold. Maybe tomorrow a better training. Hennie

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 19th, 2005, 9:13 am

Today, time restricted so no warmup/warmdown other than cycling to the gym and back. 10K Steady 39:44.9 @ 1:59.2 (10K PB pace + 3.3) 28SPM HR157 Legs still a bit tired from the fast 6K yesterday.

[old] Sir Pirate · Post by **[old] Sir Pirate** » October 19th, 2005, 9:35 am

Target of 1:40/500m at 30spm 2000m – 1:39.4 – 6:37.6 – 30spm 5 min rest 500m – 1:39.0 – 30spm 1 min rest 500m – 1:38.0 – 31spm (oops) Sir P

[old] neilb · Post by **[old] neilb** » October 20th, 2005, 12:21 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Oct 18 2005, 04:17 AM)</div></td></tr><tr><td class='quote'>Neil, Your times and distances are impressive across the board. How come you have never raced, or done 2K time trials before? In terms of structured training plans, here is a link to the Pete Plan topic on the UK Forum, in case you haven't already seen it... </td></tr></table> Peter, I started last December and always found reasons to avoid 2k. Partly as it is hard work and partly, I think, because of a fear of failing to go sub 7 mins. All my training was around 30 min and 60 min steady rows focusing on technique and base fitness. I got to the point where my 5k was at 1:45 pace and so even my doubting mind became convinced that I could go sub 7 mins for 2k and just did the 2k one morning. This removed the doubts and so now starting to work towards better 2k performance. The base work was done around 20-26 spm hence needing the shorter stuff now to get comfortable with the higher spm. Thanks for the link to the Pete plan. I was awrare of his but not really looked at before in any detail. I will get BIRC out of the way and then look at a more structured training plan. Neil

[old] hennmart · Post by **[old] hennmart** » October 20th, 2005, 3:02 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Sir Pirate @ Oct 19 2005, 03:35 PM)</div></td></tr><tr><td class='quote'>Target of 1:40/500m at 30spm 2000m – 1:39.4 – 6:37.6 – 30spm 5 min rest 500m – 1:39.0 – 30spm 1 min rest 500m – 1:38.0 – 31spm (oops) Sir P </td></tr></table> Phil, That was a good training. 6:37.6 is a very good result. Is the 30spm training part of a plan? Hennie