What Training Have You Done Today???

[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

[old] hennmart · Post by **[old] hennmart** » November 30th, 2005, 11:54 am

[/QUOTE]--Good to see you are feeling better, Pete; we appreciate that you are still pulling for our sins, Hennie. -Jamie[QUOTE] I do my best but so much sins Today: 5k. 17:51.5 10k. 36:56.0 Hennie

[old] hennmart · Post by **[old] hennmart** » December 1st, 2005, 7:49 am

Today: 2,000M 07:28.9 w/u 6,000M 21:57.3 2,000M 07:09.1 10,000M 38:32.3 2,000M 07:18.5 w/d Hennie

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » December 1st, 2005, 10:52 am

Hennie, You are certainly rowing a lot of metres these days. You can't expect to do so much distance AND go fast. Your 10K time, with a sad face, is still faster than my PB, and you had already rowed 10K before you did it. Don't be so greedy, you can't have everything... Today: Steady rowing. Minimum damper setting: DF 71 2K Warmup - 8:25.4, 2:06.3, 28SPM 5K Steady - 19:59.8, 1:59.9, 26SPM 3K Warmdown (N/S) - 14:09.0, 2:21.5, 26SPM Just got inside 20 minutes! Had to work quite hard at the end, but no pain.

[old] hennmart · Post by **[old] hennmart** » December 1st, 2005, 11:11 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Dec 1 2005, 04:52 PM)</div></td></tr><tr><td class='quote'>Hennie, You are certainly rowing a lot of metres these days. You can't expect to do so much distance AND go fast. Your 10K time, with a sad face, is still faster than my PB, and you had already rowed 10K before you did it. Don't be so greedy, you can't have everything... Today: 2K Warmup - 8:25.4, 2:06.3, 28SPM 5K Steady - 19:59.8, 1:59.9, 26SPM 3K Warmdown (N/S) - 14:09.0, 2:21.5, 26SPM Just got inside 20 minutes! Had to work quite hard at the end, but no pain. </td></tr></table> Peter you are right! Good workout again for you! Hennie

[old] csabour · Post by **[old] csabour** » December 1st, 2005, 12:22 pm

phew, lots of milage! yesterday morning we went for a swim yesterday evening i spun the wheel for 15k plus my 2k warm up. 15k - 2:05 22spm this morning we did a 2x40minute piece 2k warm up first piece - 2:15.5 -9k second piece - 2:14.5 - 9k

[old] chickenlegs · Post by **[old] chickenlegs** » December 2nd, 2005, 4:47 am

10 km at 1:47.0 (23) out in the snowing sky. managed a 1500 m x 6, 5' off, all under 1:40 a couple of days ago.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » December 2nd, 2005, 10:59 am

Today: Steady rowing and core stability work. DF 105 2K Warmup - 8:07.6, 2:01.9, 29SPM, HR165 Core Stability: Hyperextensions, Leg Raises, Crunches, Plank. 5K Steady - 19:54.2, 1:59.4, 26SPM, HR167 No pain. Still recovering... Fixed pace error. Thanks JB.

[old] johnnybike · Post by **[old] johnnybike** » December 2nd, 2005, 11:07 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Dec 2 2005, 09:59 AM)</div></td></tr><tr><td class='quote'>5K Steady - 19:54.2, 1:54.4, 26SPM, HR167 </td></tr></table> Something not right there 5K in 19:54 is just less than 2:00 splits not 1:54.4 more like 1:59.4 How long can you plank for. Mine is about 2:45 but not tried for a while

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » December 2nd, 2005, 12:26 pm

Fixed the pace mistake. <table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(johnnybike @ Dec 2 2005, 10:07 AM)</div></td></tr><tr><td class='quote'>How long can you plank for. Mine is about 2:45 but not tried for a while </td></tr></table> The plank is the exercise that hurts me the most at the moment. I used to do 3 X 1:00 with 30 sec rests, but at the moment the best I can manage is 2 X 30 seconds, plus 1 X 1:00, which I did today. Aiming to get back up to 3 X 1:00. No idea how long I can do the plank when I'm fit. My brother-in-law challenged me last Christmas, and he did just over two minutes while I did just over three minutes, (with my 7 year old nephew sitting on my back for the last minute). Saw the chiropractor again this morning, and he seems to think things are progressing well, and I do find that my back feels better after my lunch-time workout than it does before it. You've been going a bit mental on the PBs lately haven't you? I understand you're racing at Manchester, as a heavyweight. I haven't decided whether or not to race yet, but closing date for entries is not until 18th January, so I have a bit of time to get myself back into race condition. I reckon I will stick with the 5K sessions for now with a 2K warmup, until my back feels strong again, and if I can break 18:30 for the 5K by the middle of January, then I will enter Manchester.

[old] csabour · Post by **[old] csabour** » December 2nd, 2005, 1:29 pm

2k warm up 2x 7500m hr 130-160 1st - 2:11.1 2nd - 2:10.4 mike spracklen is comming tonight to the gym leading a workout... i look forward to this! edit... so he was late so my partner and i started on wednesday's workout... everyone else did erg test prep. 4x60 jumpsquats 4x50 situps 4x50 dorsals(dips)

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » December 5th, 2005, 10:28 am

Today: Steady rowing and legs work. DF 125 2K Warmup - 8:14.4, 2:04.6, 23SPM, HR156 Legs: Leg Curls/Presses 3 X 15. 5K Target 1:59 - 19:38.5, 1:57.8, 28SPM, HR170 Still recovering...