What Training Have You Done Today???

[old] Rate35 · Post by **[old] Rate35** » November 18th, 2005, 9:37 pm

This morning for school rowing we did... 5 min warmup on erg, got 1200m done there give or take then a 29min erg with rate caps 5 min at 16 rate 4 min at 18 rate 3 min at 20 rate 2 min at 22 rate 1 min at 24 rate 2 min at 22 rate 3 min at 20 rate 4 min at 18 rate 5 min at 16 rate I did pretty darn good for being as light as I am, pull 1:59.8, 7209 or something like that meters.

[old] Jamie · Post by **[old] Jamie** » November 19th, 2005, 6:46 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Rate35 @ Nov 18 2005, 09:37 PM)</div></td></tr><tr><td class='quote'>This morning for school rowing we did... 5 min warmup on erg, got 1200m done there give or take then a 29min erg with rate caps 5 min at 16 rate 4 min at 18 rate 3 min at 20 rate 2 min at 22 rate 1 min at 24 rate 2 min at 22 rate 3 min at 20 rate 4 min at 18 rate 5 min at 16 rate I did pretty darn good for being as light as I am, pull 1:59.8, 7209 or something like that meters. </td></tr></table> Wow. those are great numbers for anyone. For a guy your age and size, those are tremendous numbers. Your 2k and 6k are brilliant. I did 30 min with spm ladders from 16-20; then 15 minutes on an elliptical (back was bothering me); 15 minutes of 1 on 1 off at 18spm; then my lat pull/pushup/situp/split squat/one leg deadlift circuit. -Jamie

[old] NavigationHazard · Post by **[old] NavigationHazard** » November 20th, 2005, 3:14 pm

2k w/u 4 x 500m, 3' rest. Target: 1st @ 1:30 and rest negative-splitted (i.e. increasingly faster). Results: 1] 1:29.8 r40 493w 12.3 spi 2] 1:28.7 r39 502w 12.9 spi 3] 1:26.4 r39 543w 13.9 spi 4] 1:26.5 r41 591w 13.2 spi To put this in perspective, Jamie Schroeder's 5:44 2k at BIRCs today is four consecutive 1:26s, with no rest.....

[old] johnnybike · Post by **[old] johnnybike** » November 21st, 2005, 4:46 am

I have started a new plan today, loosely based around the Pete Plan. As I did not have access to my training diary early in the morning and I was scheduled to do a 8*500 with 3:30 rest I had to guess the splits. For some reason I thought I should be aiming at 1:42 and after the first one I realised that was not correct. So I decided on 1:45.0 and I did all 8 with an average of 1:44.6. Feeling pretty tired afterwards. (first 1:43.3, then 6 * 1:45.0 then 1:43.6) However looking at my log when I last did these in February my final average (getting better every 3rd week) was 1:50.6 so I have a 6 second improve since then, which is good. I know that when I do them next time I stick around 1:44.6 and push on the last one. My 2K time is probably 1:47.0 (but I don't do many) so is 2K - 2.5 seconds reasonably accurate and does it predict anything for me at the 2K distance ? John

[old] Pete Marston · Post by **[old] Pete Marston** » November 21st, 2005, 5:44 am

As the UK site is down, and I can't update my diary, I'll make a post here. Currently I've got a bit of a sore throat, so not training too hard. My plan at the moment is just to do a fairly comfortable 8 to 10k+ row each day until it feels fully better. Saturday: 30min = 8378m / 1:47.4 / 25spm (5min splits: 1:48.3, 1:47.8, 1:47.6, 1:47.6, 1:47.3, 1:45.8) Sunday: 30mins = 8343m / 1:47.8 / 24spm (5min splits: 1:48.4, 1:47.9, 1:47.7, 1:47.9, 1:48.2, 1:47.2) Saturday's row was done in the garage, temperature around 0 degrees C. Sunday I took the erg inside, temperature around 20 degrees C. I'm following the Pete Plan again now, and am currently in the baselining 3 weeks, having done the 8 x 500, speed pyramid, 5 x 1500 and 4 x 2k so far. Once the sore throat is gone I'll be doing the 4 x 1k and 3k/2.5k/2k, with the rest of the days being steady distance rows, much as I'm doing at the moment, but pushing the distance longer.

[old] hjs · Post by **[old] hjs** » November 21st, 2005, 6:47 am

sunday. Wanted to do 3/4 times 2000 k rest 4 min easy peddeling in between. I made 3 not 4, next time it will be 4. 1 7,11,5 2 7,09,5 3 7,07,5 Drag 90 yes that's low, pace 28 yes that's a bitt high Not easy, I felt my legs from the fitness training the day before. And I have to be patient.

[old] Citroen · Post by **[old] Citroen** » November 21st, 2005, 7:59 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Pete Marston @ Nov 21 2005, 09:44 AM)</div></td></tr><tr><td class='quote'>As the UK site is down, and I can't update my diary, I'll make a post here. Currently I've got a bit of a sore throat, so not training too hard. My plan at the moment is just to do a fairly comfortable 8 to 10k+ row each day until it feels fully better. Saturday: 30min = 8378m / 1:47.4 / 25spm (5min splits: 1:48.3, 1:47.8, 1:47.6, 1:47.6, 1:47.3, 1:45.8) Sunday: 30mins = 8343m / 1:47.8 / 24spm (5min splits: 1:48.4, 1:47.9, 1:47.7, 1:47.9, 1:48.2, 1:47.2) Saturday's row was done in the garage, temperature around 0 degrees C. Sunday I took the erg inside, temperature around 20 degrees C. I'm following the Pete Plan again now, and am currently in the baselining 3 weeks, having done the 8 x 500, speed pyramid, 5 x 1500 and 4 x 2k so far. Once the sore throat is gone I'll be doing the 4 x 1k and 3k/2.5k/2k, with the rest of the days being steady distance rows, much as I'm doing at the moment, but pushing the distance longer. </td></tr></table> Pete, Are you entering SLIRC or the Surrey?

[old] Pete Marston · Post by **[old] Pete Marston** » November 21st, 2005, 10:10 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Citroen @ Nov 21 2005, 11:59 AM)</div></td></tr><tr><td class='quote'>Pete, Are you entering SLIRC or the Surrey? </td></tr></table> Yes I would think I'll be doing them, when are they? Today: 10k = 35:49.1 / 1:47.4 / 25spm 1k splits: 1:47.5, 1:47.7, 1:47.7, 1:47.7, 1:47.7, 1:47.7, 1:47.9, 1:47.8, 1:47.8, 1:44.8

[old] csabour · Post by **[old] csabour** » November 22nd, 2005, 9:30 am

2k warm up 2 x 6k 400m on/100m off 1) on = 31 spm split 1:54 2) on = 33 spm split 1:52.5 this is saturday's erg test prep. i'm getting nervous!

[old] Rate35 · Post by **[old] Rate35** » November 22nd, 2005, 10:42 am

This morning for school rowing we did... 36min erg with 4 min at rate cap of 16 4 min at rate cap of 18 4 min at rate cap of 20 4 min at rate cap of 22 4 min at rate cap of 24 4 min at rate cap of 22 4 min at rate cap of 20 4 min at rate cap of 18 4 min at open rate pulled off a 159.9, I had the avg split under 2 for like the first 28minutes and it went up to like 2 00.6 or so and my finish with 4 sec left I cracked 2, I was so happy So tierd now though...

[old] hennmart · Post by **[old] hennmart** » November 22nd, 2005, 11:12 am

Today: This morning: 2,000M 06:58.5 12,112M 47:30.0 1,000M 03:22.5 This afternoon: 5,000M 18:21.5 10,000M 38:45.1 Hennie

[old] bmoore · Post by **[old] bmoore** » November 22nd, 2005, 11:14 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Nov 16 2005, 10:12 AM)</div></td></tr><tr><td class='quote'>Today: Testing BIRC race strategy with 1:00 rests between splits... </td></tr></table> Peter, What happened at BIRC? I don't see results for you. Are you OK?

[old] hjs · Post by **[old] hjs** » November 22nd, 2005, 11:25 am

first time 1 hour. long pffff bit boring, but went ok. Butt does hurt 15801 153.8 first half 154.9 second 153.0 last 500 quit fast 145.1 drag at 88, strokerate 25 to 29.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 22nd, 2005, 11:32 am

Hey Bill, No mate. Managed to twist my back on Thursday morning, (getting out of the shower), and aggravated an old disk problem. Serious agony and I couldn't stand up or walk comfortably until I saw the doctor yesterday for some serious pain relief. Rowing was just impossible. I saw a chiropractor this morning and the serious pain-killers have kicked in now, so I am feeling better this afternoon. Back to work today, but I probably won't be rowing for a week or two... Really disappointed not to be able to row at Birmingham, especially since the training had been going so well. I was confident of breaking 6:58 (and was aiming for 6:56), but it will have to wait a little bit longer. How are you doing?

[old] Carl Henrik · Post by **[old] Carl Henrik** » November 22nd, 2005, 12:58 pm

I planned to do an easy HM this morning, if there is any such thing. 2:04 pace was the goal average and I was able to keep it for 14k. Since this was the first time doing a HM it was tempting to push it a little and I increased intensity quite a bit for the last third of the HM. 21097m result:1.24:47.0 ave pace 2:00.6 ave watt 200 Quite pleased with having rowed this far in one piece allthough it was not very taxing aerobically until the last third. Get's me some nonathlon points though and the right to claim I've done the distance! More training tonight; I will be playing some floor ball.