What Training Have You Done Today???

[old] hennmart · Post by **[old] hennmart** » October 31st, 2005, 11:08 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Oct 31 2005, 04:21 PM)</div></td></tr><tr><td class='quote'>Today: 30:00 Steady row, still trying to improve on last two workouts... 2K Warmup @ 2:05.8 21SPM HR143 30:00 @ 1:54.4 26SPM MHR173. 7866m - New PB by 48m... 2K Warmdown (no straps) @ 2:09.7 23SPM HR158 Nice to get a PB, although I am a bit surprised that improving the average 500m pace by 0.7 only equates to 48m... Bonus was that this distance takes my total metres for October to 250,645m. First time I have broken 250K in a month... </td></tr></table> Congratulations with your 2 records (30m. and over 250K). Hennie

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 31st, 2005, 11:48 am

Thanks Hennie. Will see you at BIRC. We are in the same event there, but I will probably be a couple of rows behind you, especially since your recent fast times will put you on the front row. I was in row C at my 1st BIRC last year, so hoping to get onto row B this year, but we'll have to wait and see. 62 people have entered the 45-49 Hwt category up to now, and having finished 35th last year I am aiming to get into the top 30 this year, although I will probably have to knock about 8 seconds off my current PB to do it...

[old] hennmart · Post by **[old] hennmart** » October 31st, 2005, 12:16 pm

Today on RowPro an 'easy' row with Pedro: 10,000M 38:01.9 2K. cd Hi Peter, Maybe when you focus on a sub 7 you will succeed (it's only 4 sec. from your PB). Try to begin with 1:45 for the first few hundred metres and than try to 1:44 and end it with a sprint 1:43 for the last 200 metres. Don’t stop but keep on rowing; that’s the way I managed to go sub 7 (and further down). It hurts but it is a great feeling when you done it! Hope to see you in Birmingham. Hennie

[old] Carl Henrik · Post by **[old] Carl Henrik** » October 31st, 2005, 2:55 pm

Did some strength and cardio with the beginners group I've gathered. Some of them wanted to pull a 500m time, 3 persons. I was very impressed. The slowest pulled 1:32.4 and the fastest one 1:30.1! After that we did strength. I'm having them do deadlift to get good lifting habits and to build general strength and stability, starting with low weights. Last week meself tried a 12 at 100kg with no problem. This time I did that and a 12 at 110kg. Slightly harder but no real problem. The last rep though I could not maintain the initial slope of the torso. It was not hard to get the bar up to a full lift, but the initial move off the ground had the hips rise more than the shoulders. This means the back was still secured but I found it a suitable point to end. Also I don't really want to gain strength or mass, I'm just playing. I suppose I could pull up towards a 170kg deadlift now. The best 75kg lifters do 300kg+ though I just checked.

[old] John Rupp · Post by **[old] John Rupp** » October 31st, 2005, 2:59 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Carl Henrik @ Oct 31 2005, 11:55 AM)</div></td></tr><tr><td class='quote'>Also I don't really want to gain strength or mass, I'm just playing. </td></tr></table> What is your purpose for the weights then? Certainly all the strength you have helps you greatly with your rowing.

[old] Carl Henrik · Post by **[old] Carl Henrik** » October 31st, 2005, 3:13 pm

Hello John, Yes it does help. To maintain lwt I shouldn't add much more mass though. Also I think I already have the needed strength for a lwt at the highest level, but far from the aerobic capacity. My purpose with the weights is to instruct the beginners. I will not continue to do deadlifts myself but they should be doing it and I might as well do it since the bar is on the floor and not the squat rack which I would otherwise find more appropriate for me. Deadlifting is also fun, and as long as I don't gain too much weight (or injur myself) there is no harm doing it.

[old] John Rupp · Post by **[old] John Rupp** » October 31st, 2005, 3:55 pm

Carl, Makes sense, thanks.

What deadlifting routine do you recommend for lightweights to build strength?

[old] hjs · Post by **[old] hjs** » October 31st, 2005, 4:20 pm

warm up 1k easy 5 k test 149,0 18.09,8 28 peace res 82 cool d 3 k very easy pb is 17 flat from 6 years ago. I just started again. Wasn't rested and had a little sore legs from yesterdays fitnesstraining. As a hole ok for now. ik hope to row 1,45/500 in march. now I need a bit of rest

[old] Carl Henrik · Post by **[old] Carl Henrik** » October 31st, 2005, 5:17 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(John Rupp @ Oct 31 2005, 07:55 PM)</div></td></tr><tr><td class='quote'>Carl, Makes sense, thanks.

What deadlifting routine do you recommend for lightweights to build strength? </td></tr></table> Thanks. I don't have a recommended deadlifting routine for lwts in general. Only "If you do it, keep you back secured" Not meaning that it's very difficult to do.

[old] John Rupp · Post by **[old] John Rupp** » October 31st, 2005, 5:40 pm

Carl, Sounds good. Cheers.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 1st, 2005, 11:09 am

Today: Steady hour at new gym. No time for warmup, so just got on and rowed it... 15,267m @ 1:57.9 (PB + 0.6) 27SPM MHR166. 10 minute splits as follows: 10: 2511m 1:59.4 27SPM 20: 2527m 1:58.7 28SPM 30: 2527m 1:58.7 27SPM 40: 2537m 1:58.2 27SPM 50: 2548m 1:57.7 27SPM 60: 2615m 1:54.7 29SPM Meant to take it steady after 30:00 PB yesterday, but it felt really comfortable as shown by the negative splits. Had I done a proper warmup beforehand, I would have been able to set off at a proper pace, (rather than at 2:15 for the first couple of minutes), and I would probably have set another PB today. Never mind, will get it next time...

[old] csabour · Post by **[old] csabour** » November 1st, 2005, 3:38 pm

2k warmup 12 k piece : 2:00.4 / 500m base spm : 24 terrible back pains before the workout... got worse after when i cooled down. I'l have to see a chiropractor about that. Also at the bottom 3000 meters i guess i got dehydrated and started cramping in my hands and stomach and legs a little. I also started feeling quite cold.

[old] Neb154 · Post by **[old] Neb154** » November 1st, 2005, 5:30 pm

Seems to me like your do for some new 5k and 6k PBs with a 2:00.4 on your 12k, which it seems wasn't your "maximal effort" and only a 1:55.1 on your 5k and 6k.

[old] csabour · Post by **[old] csabour** » November 1st, 2005, 6:13 pm

ok the 2k was in june and the 5k was in september. the 6k was fairly recent however it was a terrible erg test. A crew member didnt show up so the coach sprung upon us a suprise erg test. I was not happy, and not prepared. I reluctantly sat on the erg and started pulling the chain. from the first stroke i wanted to quit. I actually physically stopped my slide about 4 times while contemplating walking away however my friends pushed me to a pb. So i got a pb, however it was the worst erg test of my life... interesting. anyways im set on a november erg test where our head coach will send in the results to rowing canada.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 2nd, 2005, 10:11 am

Today: Easy day. 10K @ 18SPM No warmup, other than taking it steady for the first 2K. 42:40.0 2:08.0 18SPM MHR153 (Mostly 145-148) 1K Splits as follows: 1: 4:19.7 2:09.8 18SPM 2: 4:17.1 2:08.5 18SPM 3: 4:15.5 2:07.7 18SPM 4: 4:15.6 2:07.8 18SPM 5: 4:16.0 2:08.0 18SPM 6: 4:15.8 2:07.9 18SPM 7: 4:15.4 2:07.7 18SPM 8: 4:14.8 2:07.4 18SPM 9: 4:15.4 2:07.7 18SPM 10: 4:14.8 2:07.4 18SPM Quite pleased with this one. Don't usually like rowing this slow, but managed to maintain 18SPM throughout, so metres/stroke was just over 13 and SPI was 9.27. I reckon my next 30min/r20 will seem much easier...