What Training Have You Done Today???

[old] hennmart · Post by **[old] hennmart** » November 2nd, 2005, 1:17 pm

Today: 2K. 7:09 easy w/u 2K. 7:01 second easy w/u On RowPro with Frank and Roy an interval training (next week again on RP!!): 12 K. = 2k w/u, 500 fast, 750 easy, 500 fast, etc. Did the 8 times 500 in an average of 1:37/1:38 Hennie

[old] I Love Crew · Post by **[old] I Love Crew** » November 2nd, 2005, 2:02 pm

45 min run @ 8 mph in the morning 2k (6:52.7; 23 spm) That was not fun...

[old] Ray79 · Post by **[old] Ray79** » November 2nd, 2005, 6:00 pm

2 km Warm up (Arms only - Body Over - 1/4 slide - 1/2 Slide - 3/4 Slide - Full Slide) 5 km in 18:36 @ 26 spm 3 x 15 reps at 70 % 1RM in -One Arm Dumbell rows (alternate) -Seated Leg Press -Bench Press -Seated Rows -Shoulder Press 1 km Cool Down (Strapless) <table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>2k (6:52.7; 23 spm), That was not fun... </td></tr></table> Not fun!!! Was also a fairly good effort for the low stroke rate. Works out at over 12m per stroke and nearly 14 spi

[old] chickenlegs · Post by **[old] chickenlegs** » November 2nd, 2005, 10:18 pm

yesterday: 6000 m at 1:42.7, 26 spm. was hoping to get 1:43.0, so am very satisfied with score. now my all time pb on distance (1:42.0) does not seem far off. maybe within a month of training.

[old] chickenlegs · Post by **[old] chickenlegs** » November 3rd, 2005, 12:44 am

can't remember if the data attached has ben posted here before or not. anyways, i though it would be interesting for comparison and standard purposes. the data is the average of the top 10 ergometer performers for each gender and weight category on the u.s. rowing national team in the autumn of 1994. 500M pace/500 2000M pace 6000M pace HW Men 1:20 1:20 5:58.3 1:29.5 19:05 1:35 LW Men 1:26.8 1:26.8 6:19.9 1:35 20:25 1:42 HW Women 1:34 1:34 6:52.5 1:43 21:51 1:49 LW Women 1:41.9 1:41.9 7:21.6 1:50 23.44 1:58.7

[old] chickenlegs · Post by **[old] chickenlegs** » November 3rd, 2005, 12:47 am

i should have included the address of the article from which the data in my previous posting is taken. <a href='http://home.hia.no/~stephens/eliteerg.htm' target='_blank'>http://home.hia.no/~stephens/eliteerg.htm</a>

[old] xdarrylx · Post by **[old] xdarrylx** » November 3rd, 2005, 8:36 am

Those are some very fast times... Hopefully I'll add my piece here later today!

[old] hjs · Post by **[old] hjs** » November 3rd, 2005, 8:43 am

today the first time I tryed a strokerate training. distance 4 x 2500 rest 3 min. pace 1.58.4 / 1.54.3 / 152.2 / 156.1 stroke rate 20,22,24,20 nice training I think but I felt the 3 th and 4 th well. butt as a hole I am ganing strenght week after week. nice it goes better as expected.

[old] hennmart · Post by **[old] hennmart** » November 3rd, 2005, 9:24 am

Today: 7 times 2K 7:38.1 // 7:14.7 // 7:11.7 // 6:56.0 // 7:22.0 // 7:11.2 // 7:16.4 Hennie

[old] Ray79 · Post by **[old] Ray79** » November 3rd, 2005, 9:51 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Nov 3 2005, 08:24 AM)</div></td></tr><tr><td class='quote'>Today: 7 times 2K 7:38.1 // 7:14.7 // 7:11.7 // 6:56.0 // 7:22.0 // 7:11.2 // 7:16.4 Hennie </td></tr></table> 7 times 2km................Hennie are you mad?????? I wouldnt do 7 2km peices in a year never mind 1 session. I hate that distance SO much. Worked out at a 1:51 average split for 14km Good work though, like the way you peaked right in the middle section. What were the rest times between each one??

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 3rd, 2005, 10:09 am

Today: Last 2K time trial before BIRC. Previous PB pace: 1:46.2 Target: 7:04.0 @ 1:46.0 (Planned BIRC race pace + 1). 2500m Warmup @ 2:09.9 25SPM HR139 2000m 7:02.0 @ 1:45.5 29SPM MHR174 - New PB by 2.7 seconds. 5000m Warmdown (no straps) @ 2:14.8 24SPM HR143 Thanks to Nigel Farmer for suggesting this test as a confidence booster. It felt like a very comfortable PB, (heart rate only went over 170 in last 100m), and it shows that I am on target to break 7 minutes at the BIRC.

[old] hennmart · Post by **[old] hennmart** » November 3rd, 2005, 10:17 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Ray79 @ Nov 3 2005, 03:51 PM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Nov 3 2005, 08:24 AM)</div></td></tr><tr><td class='quote'>Today: 7 times 2K 7:38.1 // 7:14.7 // 7:11.7 // 6:56.0 // 7:22.0 // 7:11.2 // 7:16.4 Hennie </td></tr></table> 7 times 2km................Hennie are you mad?????? I wouldnt do 7 2km peices in a year never mind 1 session. I hate that distance SO much. Worked out at a 1:51 average split for 14km Good work though, like the way you peaked right in the middle section. What were the rest times between each one?? </td></tr></table> Hi Ray, Rest times about 3 to 4 min. I still don't like this distances or the 500 or the 1000 m. but have to train the 2k. for the BIRC on the end of this month. It's hard work but it pays of in the end Hennie

[old] hennmart · Post by **[old] hennmart** » November 3rd, 2005, 10:21 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Nov 3 2005, 04:09 PM)</div></td></tr><tr><td class='quote'>Today: Last 2K time trial before BIRC. Previous PB pace: 1:46.2 Target: 7:04.0 @ 1:46.0 (Planned BIRC race pace + 1). 2500m Warmup @ 2:09.9 25SPM HR139 2000m 7:02.0 @ 1:45.5 29SPM MHR174 - New PB by 2.7 seconds. 5000m Warmdown (no straps) @ 2:14.8 24SPM HR143 Thanks to Nigel Farmer for suggesting this test as a confidence booster. It felt like a very comfortable PB, (heart rate only went over 170 in last 100m), and it shows that I am on target to break 7 minutes at the BIRC. </td></tr></table> Hi Peter, Concratulations a new PB And now sub 7 (at the BIRC or sooner?). Hennie

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 3rd, 2005, 10:33 am

Thanks Hennie. I always seem to post my PBs next to something outrageous, such as your 7 X 2K session, and nobody seems to notice them. Seriously though, it does make me very happy to think that I have improved my PB by 2.7 seconds, quite comfortably and without pushing too hard. Could have gone quicker I think, but the aim today was just to maintain a 1:46 pace, which would also have been a PB but not quite as satisfying. Just need to do some sharpening work now, and try not to mess up before BIRC. I am always worried about catching a cold, or injuring myself, or overtraining when I get this close to a big race. I know I just need to relax; train, eat and sleep sensibly and turn up at Birmingham ready to go. See you there...

[old] Ray79 · Post by **[old] Ray79** » November 3rd, 2005, 3:31 pm

This evening 2 km Warm Up (working up the slide from hands only to full slide) 30 Mins @ r20 New PB of 7961m AAAARRRRRGGGGHHHHH 8km eludes me yet again. Paced it better than last week but again slowed in the middle 10mins. Got it back in the final 10 and even managed to pull 1:49's for the last 2 mins which was mucho pleased with. Hopefully next week will see me over the 8km mark for this one. Then 3x15 reps at 70% 1RM on; -Bench Press -Seated Row -Seated Leg Press -Shoulder Press -1 Arm Dumbell Rows 1 km Cool down Strapless r18 2:09/500m (was very tired and hungry so couldnt be bothered with the usual 2km)