What Training Have You Done Today???

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 10th, 2005, 9:59 am

Recovery day: 10K @ 22SPM 41:29.4, 2:04.4, 22SPM, MHR161 (Mostly between 145-155) 2K Splits: 2K - 8:28.9, 2:07.2, 22 4K - 8:20.5, 2:05.1, 22 6K - 8:16.4, 2:04.1, 22 8K - 8:14.7, 2:03.6, 22 10K - 8:08.9, 2:02.2, 22 Last long piece before BIRC. Should have rowed it at even pace, but started at 2:15 pace because I didn't have time for a separate warmup, and then I couldn't resist the negative splits.

[old] hennmart · Post by **[old] hennmart** » November 10th, 2005, 11:37 am

Today an easy recovery row: 10K. // 38:28.8 // pace 1:55.4 // av, strokes 24 // av. hr. 162 Hennie

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 10th, 2005, 12:11 pm

Hennie, Looks like we both recovered with a steady 10K today. The difference being that your steady 10K is 10 seconds faster than my PB. I have a lot of work to do don't I? Nice row...

[old] hennmart · Post by **[old] hennmart** » November 10th, 2005, 12:23 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Nov 10 2005, 06:11 PM)</div></td></tr><tr><td class='quote'>Hennie, Looks like we both recovered with a steady 10K today. The difference being that your steady 10K is 10 seconds faster than my PB. I have a lot of work to do don't I? Nice row... </td></tr></table> Hi Peter, I think you can do better with some more training (you have good times for the 500/1000/2000). I made a lot of metres this year (rowed a lot of 10k., 30m., 60 m., HM and M) and it has make me stronger. Now I have to work hard on the short distances (and that hurts a lot!). I must say it helped me to row with RowPro against others. Hennie

[old] hjs · Post by **[old] hjs** » November 11th, 2005, 6:04 am

my first 100 k training are done. yesterday training 1000 145.3 1500 147.5 2000 149,7 1500 147.4 1000 143.0 rest 4 min slow row (2.30) dragfactor 85 still tired from mondays 10 k row. 152.2 but oke as a hole

[old] mpukita · Post by **[old] mpukita** » November 11th, 2005, 9:11 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Nov 10 2005, 11:37 AM)</div></td></tr><tr><td class='quote'>Today an easy recovery row: 10K. // 38:28.8 // pace 1:55.4 // av, strokes 24 // av. hr. 162 Hennie </td></tr></table> Hennie: I agree with Peter. Your "recovery" row is massively faster than my 10K best! I think you are going to "get 'er done!" at BIRC. And then I will be able to say I raced with a BIRC medalist on RowPro. I may need to have you send me your autograph to sell on eBay so I can afford a C-Breeze! -- Mark

[old] Ray79 · Post by **[old] Ray79** » November 11th, 2005, 9:39 am

Last Night 10 km in New PB of 37:55.7 (1:54/500m) @r25. Chuffed with this especially after 30 @ r20 the previous evening. Been a while since I have done a straight 10km, usually do a 40 min session instead, so think it is something like 25 - 30 seconds off my previous. Tonight im undecided as of yet. Dont know whether to do intervals (8 x 500, 3:30 rest) or a session of weights. Have a 2hr OTW session at 9am tomorrow in a 2- and it is blowing a gale here at the minute so dont want to knacker myself too much as it could get very tiring tomorrow. Any suggestions??

[old] hennmart · Post by **[old] hennmart** » November 11th, 2005, 9:46 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(mpukita @ Nov 11 2005, 03:11 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 10 2005, 11:37 AM)</div></td></tr><tr><td class='quote'>Today an easy recovery row: 10K. // 38:28.8 // pace 1:55.4 // av, strokes 24 // av. hr. 162 Hennie </td></tr></table> Hennie: I agree with Peter. Your "recovery" row is massively faster than my 10K best! I think you are going to "get 'er done!" at BIRC. And then I will be able to say I raced with a BIRC medalist on RowPro. I may need to have you send me your autograph to sell on eBay so I can afford a C-Breeze! -- Mark </td></tr></table> Hi Mark, It's my first real race, so I don't think I will end by the last 3 (maybe between 10 and 20). So no fame for me. The 10K. was a recovery row because I hold the 24 strokes and an even pace (no racing!). It was a good easy row Hennie

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 11th, 2005, 10:08 am

Today: 1609m (1 Mile) @ 1:45 (BIRC race pace) 2500m Warmup @ 1:59.7 26SPM 1609m - 5:37.9 @ 1:45.0 29SPM MHR171 - New PB by 1.9 seconds 5000m Warmdown (no straps) @ 2:07.9 26SPM Happy with this session. Only the third time I have rowed the mile, and probably could have gone a little quicker, but the aim was just to hit target pace and hold it. Job done. Still looking forward to the BIRC, perhaps I can get some tablets to fix that...

[old] hennmart · Post by **[old] hennmart** » November 11th, 2005, 11:01 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Nov 11 2005, 04:08 PM)</div></td></tr><tr><td class='quote'>Today: 1609m (1 Mile) @ 1:45 (BIRC race pace) 2500m Warmup @ 1:59.7 26SPM 1609m - 5:37.9 @ 1:45.0 29SPM MHR171 - New PB by 1.9 seconds 5000m Warmdown (no straps) @ 2:07.9 26SPM Happy with this session. Only the third time I have rowed the mile, and probably could have gone a little quicker, but the aim was just to hit target pace and hold it. Job done. Still looking forward to the BIRC, perhaps I can get some tablets to fix that... </td></tr></table> Hallo Peter, Congratulations with your new PB and a good workout! Today no rowing (pace 0 and strokes 0). Tomorrow I will go for the 1K. and try to set a new PB (I hope) Hennie

[old] TheHagueDragon · Post by **[old] TheHagueDragon** » November 11th, 2005, 11:14 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(mpukita @ Nov 11 2005, 03:11 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 10 2005, 11:37 AM)</div></td></tr><tr><td class='quote'>Today an easy recovery row: 10K. // 38:28.8 // pace 1:55.4 // av, strokes 24 // av. hr. 162 Hennie </td></tr></table> Hennie: I agree with Peter. Your "recovery" row is massively faster than my 10K best! I think you are going to "get 'er done!" at BIRC. And then I will be able to say I raced with a BIRC medalist on RowPro. I may need to have you send me your autograph to sell on eBay so I can afford a C-Breeze! -- Mark </td></tr></table> I, of course, hope Hennie brings a medal to Holland but look at the times rowed last year at the BIRC in 45-49 HW. It's possible but you have to row your eyeballs out Hennie! 1. Ian McNuff Walbrook 47 6:14.9 2. Marcus Harvey North Warks Coll 45 6:19.6 2. Patrick Gannon Garda BC 46 6:19.6 4. Nick Rockliff Team Oarsome IRC 47 6:21.1 5. Gaetano D'urso City of Derry BC 46 6:28.9 6. Philip Dyer Penwortham L Ctr 46 6:31.1 7. David Koss Southampton 49 6:31.9 8. Paul Winton Royal Navy 48 6:33.3 9. Peter Burke Lancashire Police 46 6:35.3 10. Dave Banks Royce's Gym 6:39.5 11. Paul Plenty Stopsley Profiles 46 6:40.2

[old] mpukita · Post by **[old] mpukita** » November 11th, 2005, 11:15 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Nov 11 2005, 11:01 AM)</div></td></tr><tr><td class='quote'> Today no rowing (pace 0 and strokes 0). </td></tr></table> Hennie: That must be a new Wolverine L4 Sequence. I'll bet you nailed the distance and the pace! -- Mark

[old] Citroen · Post by **[old] Citroen** » November 11th, 2005, 1:57 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Nov 11 2005, 03:01 PM)</div></td></tr><tr><td class='quote'>Today no rowing (pace 0 and strokes 0). </td></tr></table> Some good sharpening for BIRC there Hennie.

[old] neilb · Post by **[old] neilb** » November 11th, 2005, 2:05 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Nov 11 2005, 10:01 AM)</div></td></tr><tr><td class='quote'> Today no rowing (pace 0 and strokes 0). Tomorrow I will go for the 1K. and try to set a new PB (I hope) Hennie </td></tr></table> Hennie, Is this what they call "tapering" for BIRC. Neil

[old] hennmart · Post by **[old] hennmart** » November 12th, 2005, 7:22 am

Today: 5,000M 18:28.2 1,000M 03:15.7 new pb (-0.1 sec.) 1,000M 03:23.4 10,000M 39:39.1 I set this PB this morning in a internet race with Andreas, Jaap, Pieter and Roland. These guys are soooooooooo fast (round 2:56)! They already finished when I was half way Hennie