What Training Have You Done Today???

[old] hennmart · Post by **[old] hennmart** » November 28th, 2005, 7:15 am

Today: 5,000M 19:43.1 w/u 21,097M 01:19:41.1 Hennie

[old] TheHagueDragon · Post by **[old] TheHagueDragon** » November 28th, 2005, 9:00 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Nov 28 2005, 01:15 PM)</div></td></tr><tr><td class='quote'>Today: 5,000M 19:43.1 w/u 21,097M 01:19:41.1 Hennie </td></tr></table> Today i did only 7 km in about 30 minutes. They made photo's of me! My company is making a calendar with photo's of collegae's in a good shape... The photographer had oil and water with her for making sweat. With me it wasn't necessary because after ten minutes there was no dry spot at me....

[old] csabour · Post by **[old] csabour** » November 28th, 2005, 9:19 am

erg test prep today 2k warm up 6k 400m on/100 m off - spm 28 - 1:54 3k 450 on/ 50 off - spm 29 - 1:52 stretched. 6k erg test tommorow

[old] hennmart · Post by **[old] hennmart** » November 28th, 2005, 9:22 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(TheHagueDragon @ Nov 28 2005, 03:00 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 28 2005, 01:15 PM)</div></td></tr><tr><td class='quote'>Today: 5,000M 19:43.1 w/u 21,097M 01:19:41.1 Hennie </td></tr></table> Today i did only 7 km in about 30 minutes. They made photo's of me! My company is making a calendar with photo's of collegae's in a good shape... The photographer had oil and water with her for making sweat. With me it wasn't necessary because after ten minutes there was no dry spot at me.... </td></tr></table> Maarten, I bet you will look gorgeous on the photo's Hennie

[old] hjs · Post by **[old] hjs** » November 28th, 2005, 11:36 am

10 k today. 4 k bike warmup. 1k eary row. 36.37.7 149.9 I wanted under 150 but I had to work pffffffffffff but ok. free stroke, drag 95

[old] c2jonw · Post by **[old] c2jonw** » November 28th, 2005, 2:03 pm

10 k today at an average 1:51.9 pace....10 minute warm up, 10 minute cool down. Ice hockey tomorrow night!! JonW

[old] hennmart · Post by **[old] hennmart** » November 29th, 2005, 7:24 am

Today's training: 5,000M 18:07.4 (10 min. rest) 10,000M 36:47.2 (10 min. rest) 10,000M 38:23.6 It was a good workout Hennie

[old] H_2O · Post by **[old] H_2O** » November 29th, 2005, 8:29 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Nov 29 2005, 06:24 AM)</div></td></tr><tr><td class='quote'>Today's training: 5,000M 18:07.4 (10 min. rest) 10,000M 36:47.2 (10 min. rest) 10,000M 38:23.6 It was a good workout Hennie </td></tr></table> That was indeed a ood workout. Myself nothing positive to report: Plan was 4 times 2K, 7 mins rest. First 2K: 1:40.5 Second 2K: slightly faster but dieoff at 1400m, rest porperly shortened. Third "2K": 1:40, dieoff at 1600m, rest porperly shortened. Fourth "2K": dieoff at 600m, rest properly shortened. Fifth "2K": 1:38 but dieoff at 600m. Disgusted. Must go on, with rest properly shortened. 2 mins on, 2 mins off, four of these: 375 watts, 384 watts, 395 watts, 390 watts. That was actually the best speedwork I have had in a long time. Then cycle 30 mins, thereafter, 20 mins of 1:51 at spm 21. This doesn't look too good for 2K race ambitions.

[old] hennmart · Post by **[old] hennmart** » November 29th, 2005, 9:12 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(H_2O @ Nov 29 2005, 02:29 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 29 2005, 06:24 AM)</div></td></tr><tr><td class='quote'>Today's training: 5,000M 18:07.4 (10 min. rest) 10,000M 36:47.2 (10 min. rest) 10,000M 38:23.6 It was a good workout Hennie </td></tr></table> That was indeed a ood workout. Myself nothing positive to report: Plan was 4 times 2K, 7 mins rest. First 2K: 1:40.5 Second 2K: slightly faster but dieoff at 1400m, rest porperly shortened. Third "2K": 1:40, dieoff at 1600m, rest porperly shortened. Fourth "2K": dieoff at 600m, rest properly shortened. Fifth "2K": 1:38 but dieoff at 600m. Disgusted. Must go on, with rest properly shortened. 2 mins on, 2 mins off, four of these: 375 watts, 384 watts, 395 watts, 390 watts. That was actually the best speedwork I have had in a long time. Then cycle 30 mins, thereafter, 20 mins of 1:51 at spm 21. This doesn't look too good for 2K race ambitions. </td></tr></table> Hallo Michael, Maybe when you row a lower pace, like 1:42, and you work you way up to 1:39/1:40 you can hold it to the end Hennie

[old] csabour · Post by **[old] csabour** » November 29th, 2005, 9:22 am

erg test this morning. 2k warm up 6k - 22:42 / 1:53.6 weighed in at 149.0 lbs

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 29th, 2005, 10:54 am

Today: Gentle rowing and core stability exercises. Previous session 25/11/2005 in brackets... 2K Warmup: 8:38.3 @ 2:09.5 28SPM (9:17.8 @ 2:19.4 28SPM) Core stability workout: Hyperextensions, Leg Raises, Crunches, Plank. 5K Warmdown: 21:25.8 @ 2:08.5 29SPM (22:27.6 @ 2:14.7 29SPM) No pain. Still recovering...

[old] hennmart · Post by **[old] hennmart** » November 29th, 2005, 11:06 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Nov 29 2005, 04:54 PM)</div></td></tr><tr><td class='quote'>Today: Gentle rowing and core stability exercises. Previous session 25/11/2005 in brackets... 2K Warmup: 8:38.3 @ 2:09.5 28SPM (9:17.8 @ 2:19.4 28SPM) Core stability workout: Hyperextensions, Leg Raises, Crunches, Plank. 5K Warmdown: 21:25.8 @ 2:08.5 29SPM (22:27.6 @ 2:14.7 29SPM) No pain. Still recovering... </td></tr></table> Hi Peter, Good workout for you without pain! Keep on rowing. Hennie

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 29th, 2005, 11:20 am

Thanks Hennie. Thanks also for the pm about BIRC. I'm sorry I couldn't be there. Recovery is going well, I just have to be careful not to push too hard too soon. Next race I am aiming for is Manchester at the end of January. Very impressed by your workout today. Your 5K (warmup?) was faster than my PB, followed by 2 X 10K, which were both faster than my PB. I still have a lot of work to do to catch up with you...

[old] Jamie · Post by **[old] Jamie** » November 29th, 2005, 3:46 pm

Today: 3' on; 3' off x 5 Squat/pushup/situp circuit (four times through the circuit) Dead lift/pushup/bicycle crunches (or whatever they are called) (four times through circuit). --Good to see you are feeling better, Pete; we appreciate that you are still pulling for our sins, Hennie. -Jamie

[old] remador · Post by **[old] remador** » November 30th, 2005, 9:30 am

Yesterday, weights update: 15' w/up, UT2 rowing Squats: 8x145kg / 8x165kg / 8x185kg Barbell bent over row: 8x85kg / 8x89kg / 8x93kg Inclined dumbbell chest press: 8x24kg (each hand) / 8x26kg / 6x28kg Stretching AM