What Training Have You Done Today???

[old] Citroen · Post by **[old] Citroen** » November 13th, 2005, 3:33 pm

Thanks Hennie and Neil for the vote of confidence.

[old] holm188 · Post by **[old] holm188** » November 14th, 2005, 12:07 am

today pyramid <table width='95%' cellspacing='1' cellpadding='3' border='0' align='center'><tr><td><div class='genmed'>CODE</div></td></tr><tr><td class='code'><div>dist pace SR MHR 250 1:41.0 32 143 500 1:41.0 32 158 750 1:40.9 31 166 1000 1:42.8 31 170(started late, so lost a second or 2) 750 1:41.7 31 172(started late, max 1 second) 500 1:40.2 32 168 250 1:37.8 34 158 average 1:41.2 (considering the late starts: average about just 1:41.0) rest 1:30 per 250m: 4108m w/u, c/d about 6000m</div></td></tr></table> last week 4X2k, 5min rest <table width='95%' cellspacing='1' cellpadding='3' border='0' align='center'><tr><td><div class='genmed'>CODE</div></td></tr><tr><td class='code'><div>pace SR MHR 1:49.4 28 154 1:49.2 28 159 1:48.8 28 163 1:47.4 29 171 av 1:48.7</div></td></tr></table>

[old] tomhz · Post by **[old] tomhz** » November 14th, 2005, 8:53 am

Today I tried a Half Marathon again. Previous attempts in september and october to beat my SB failed in a sort-of fly and die. No fly and die today. Started at 2:04. Picked up the pace to 2:02 in the middle part and managed to go even faster in the final 4K. Last 3K was faster than 2:00. HM time: 1:25:47.6. 40sec faster than SB and only 16 sec slower than PB from nov 2004. Tom

[old] hennmart · Post by **[old] hennmart** » November 14th, 2005, 9:25 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(tomhz @ Nov 14 2005, 02:53 PM)</div></td></tr><tr><td class='quote'>Today I tried a Half Marathon again. Previous attempts in september and october to beat my SB failed in a sort-of fly and die. No fly and die today. Started at 2:04. Picked up the pace to 2:02 in the middle part and managed to go even faster in the final 4K. Last 3K was faster than 2:00. HM time: 1:25:47.6. 40sec faster than SB and only 16 sec slower than PB from nov 2004. Tom </td></tr></table> Hi Tom, Well done and a good time! Hennie

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 14th, 2005, 10:51 am

Today: 3 X 750m @ 1:45/2:30r (steady rowing) 2500m Warmup @ 2:07.9 26SPM HR142 3 X 750m 7:54.1, 1:45.3, 28SPM, MHR167. Interval details: 1. 2:36.4, 1:44.2, 28, 165 (too fast) 2. 2:37.3, 1:44.8, 28, 166 3. 2:40.4, 1:46.9, 29, 167 (too slow) Total distance: 3122m (872m in rests). 15:00 Warmdown (no straps) 3515m @ 24SPM Still tired from hard rowing class at gym on Saturday, then went too fast in first interval. Died in last 200m of the last interval. Almost put the handle down. Easy day tomorrow, need to recover some energy...

[old] Jamie · Post by **[old] Jamie** » November 14th, 2005, 6:05 pm

Dougie: I've gone back and looked at a bunch of your posts: You're in phenomenal shape. I've been rowing lightweight for about 15 or 16 years and can say with confidence that you will do great at IRC. The big difference between lightweight and openweight rowing is the speed of the catch. We must apply force much quicker in the stroke than our friends who bend the erg and the blade Today was active rest day for me: A 20-minute piece, a few 10s and some strength training. -Jamie

[old] Citroen · Post by **[old] Citroen** » November 14th, 2005, 6:21 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Jamie @ Nov 14 2005, 10:05 PM)</div></td></tr><tr><td class='quote'>Dougie: I've gone back and looked at a bunch of your posts: You're in phenomenal shape. I've been rowing lightweight for about 15 or 16 years and can say with confidence that you will do great at IRC. The big difference between lightweight and openweight rowing is the speed of the catch. We must apply force much quicker in the stroke than our friends who bend the erg and the blade Today was active rest day for me: A 20-minute piece, a few 10s and some strength training. -Jamie </td></tr></table> Thank you very much. Your comment has made my day . I've only been training seriously since 10th Sept (ten weeks before BIRC). I only made LWT on 25th Oct. I've finally got my race plan set in concrete. I'm going to start at 1:47.0 aiming for a 32-34SPM. That gets me a 7:08.0 if I hold it steady and a good chance to go better than that by sprinting inside the last 500. If I get that 7:08 PB I'll be as pleased as pie. If I go better than that I'll be over the moon. And if I can go under seven mins it will be out of this world.

[old] mpukita · Post by **[old] mpukita** » November 14th, 2005, 7:02 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Citroen @ Nov 14 2005, 06:21 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(Jamie @ Nov 14 2005, 10:05 PM)</div></td></tr><tr><td class='quote'>Dougie: I've gone back and looked at a bunch of your posts: You're in phenomenal shape. I've been rowing lightweight for about 15 or 16 years and can say with confidence that you will do great at IRC. The big difference between lightweight and openweight rowing is the speed of the catch. We must apply force much quicker in the stroke than our friends who bend the erg and the blade Today was active rest day for me: A 20-minute piece, a few 10s and some strength training. -Jamie </td></tr></table> Thank you very much. Your comment has made my day . I've only been training seriously since 10th Sept (ten weeks before BIRC). I only made LWT on 25th Oct. I've finally got my race plan set in concrete. I'm going to start at 1:47.0 aiming for a 32-34SPM. That gets me a 7:08.0 if I hold it steady and a good chance to go better than that by sprinting inside the last 500. If I get that 7:08 PB I'll be as pleased as pie. If I go better than that I'll be over the moon. And if I can go under seven mins it will be out of this world. </td></tr></table> Dougie: If you aren't under 7:00, or very, very near it, I'll be shocked. Sincerely shocked. My feeling is that with the adreneline rush from the event, you'll have some extra energy that you'll have to be very careful not to squander (no fly and die!). Follow your plan, and I'll wager that you'll have some gas left in the tank with 500M to go, and by putting pedal to metal (or better said hands to handle, feet to footplates, and butt to seat) you'll row the time of your life. Row strong! Your success will give me something to shoot for next year. -- Mark

[old] John Rupp · Post by **[old] John Rupp** » November 14th, 2005, 7:24 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Jamie @ Oct 25 2005, 09:03 AM)</div></td></tr><tr><td class='quote'>5 sets of six reps of one-legged stiff-leg dead lifts (with 45lb dumbbell held in opposite hand from the leg that is working)[right] </td></tr></table> That is a difficult exercise.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 15th, 2005, 9:42 am

Today: 50 Minute Intervals Session Warmup: Hot shower Intervals: 1. 10:00 - Steam room 2. 15:00 - Jacuzzi 3. 10:00 - Sauna 4. 15:00 - Jacuzzi Warmdown: Hot shower Pace: Mellow Stroke rate: Zero Heart rate: Don't care

[old] hennmart · Post by **[old] hennmart** » November 15th, 2005, 9:44 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Nov 15 2005, 03:42 PM)</div></td></tr><tr><td class='quote'>Today: 50 Minute Intervals Session Warmup: Hot shower Intervals: 1. 10:00 - Steam room 2. 15:00 - Jacuzzi 3. 10:00 - Sauna 4. 15:00 - Jacuzzi Warmdown: Hot shower Pace: Mellow Stroke rate: Zero Heart rate: Don't care </td></tr></table> Hi Peter, A very good training (what are your PBs here??) Hennie

[old] hennmart · Post by **[old] hennmart** » November 15th, 2005, 9:49 am

Today: 1,000M 03:32.9 w/u 500M 01:32.2 500M 01:30.7 (new pb was 1:33.4) 500M 01:36.9 5,000M 19:42.3 c/d Hennie

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 15th, 2005, 9:54 am

Hi Hennie, Nice PB, but you have to let me keep the 500m. It's the only distance I can do quicker than you, (up to now). Are you ready for BIRC? Exhausted after my workout today. Never done that one before, so the whole session was a PB. Back to the office now for a rest...

[old] csabour · Post by **[old] csabour** » November 15th, 2005, 3:04 pm

2k warm up 45' - 2:07 - 20 spm - 10.8km 25' - 2:10 - 19 spm - 6k

[old] Ray79 · Post by **[old] Ray79** » November 15th, 2005, 7:26 pm

Tonight 2 km Warm up @r18 2:05/500m 30mins@r20 = 7869m 3 x 15 @ 60% 1RM in Seated Leg Press Shoulder Press One Arm Dumbell Rows Bench Press 1 km cool down Strapless @ r18