What Training Have You Done Today???

[old] Alissa · Post by **[old] Alissa** » December 10th, 2005, 8:13 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Byron Drachman @ Dec 10 2005, 12:56 PM)</div></td></tr><tr><td class='quote'>I did about 15K with Xeno and Lucas (Xeno's DVD's.) Then I installed my new special handle on the C2 that lets me feather and see the blade position. I can feel when "the oar drops down into the oarlock," and I did a few more kilometers on the C2. OK, tap down with the blade square then quickly "go around the corner." While rolling into the catch, slowly feather the blades back to square. No flip-catch for me. It's very satisfying to see the blades release on the square, and to see the blades enter on the square. I have a mirror in front so I can watch the feathering. I do crazy things when the river is frozen. The handle, like most of my projects, is rather simple and made from hardware store materials. If there is any interest in my latest handle, maybe I can make a video. Byron </td></tr></table> Bryan, Sounds like something quite a few people would like to see...perhaps you could start a new thread w/ pictures? Alissa

[old] hennmart · Post by **[old] hennmart** » December 11th, 2005, 11:21 am

Training: 1. 10K. // 39:13,3 // avg pace 1:57,7 // avg. spm 15 This was a hard workout 2. 10K. 37:38,9 Today I reached the 5,001,579 meters No more races this year so I can train the longer distances again.

[old] Couch Potato · Post by **[old] Couch Potato** » December 11th, 2005, 11:35 am

Was wondering what to do today and checked out what was on offer on the RowPro site. Bart Dijkman invited me to join a 10K and I took up the invite. I feel privileged to have been in the same row with Hennie, Gertwim and Bart. It focussed my head to maintain a pace and finish with a seasons best of 39:42.3. My SPM was a conservative 26 - 10K at 15 is awesome!! Felt so good went on to do a 5K at 19:48.6. Not spectacular but I feel form is returning slowly considering this is the pace I have completed the Marathon.

[old] hennmart · Post by **[old] hennmart** » December 11th, 2005, 11:42 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Couch Potato @ Dec 11 2005, 05:35 PM)</div></td></tr><tr><td class='quote'>Was wondering what to do today and checked out what was on offer on the RowPro site. Bart Dijkman invited me to join a 10K and I took up the invite. I feel privileged to have been in the same row with Hennie, Gertwim and Bart. It focussed my head to maintain a pace and finish with a seasons best of 39:42.3. My SPM was a conservative 26 - 10K at 15 is awesome!! </td></tr></table> Hi Les, It was a good workout. Well done on your SB! Hennie

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 11th, 2005, 1:17 pm

3000m - 1:45.0 - 10:30.1 - 27spm 10 mins rest 2000m - 1:38.7 - 6:34.7 - 31spm Sir Pirate

[old] neilb · Post by **[old] neilb** » December 11th, 2005, 1:41 pm

Do not normally record days training but I am now starting to get back into training after BIRC a week complete rest and a week of illness Concentrating on getting stroke and fitness right again so trying to put the distance in. Yesterday was 60 min steady at 1:56. Today, 10 min warm up, 30 min strapless at r20 and 1:56, 5 min recovery then 15 min at 1:49 (26 spm) and 3k cool down. Now until New Year will be mainly 40 - 60 min work and then start a plan. Neil

[old] hjs · Post by **[old] hjs** » December 11th, 2005, 2:04 pm

1 k in and out bit short. 4 x 2500, rest 3 min, strapless, rate 20/22/24/20 pace 154.7/151.0/147.6/154.0 second time I did this training, this time almost 4 sec faster then 5 weeks ago. So still happy with my progress.

[old] Polaco · Post by **[old] Polaco** » December 11th, 2005, 2:38 pm

20 km on the water in a 2- with Ancho: 5 km warm up 4x250 with 3' rec Rowing continously 'til the 20km, steady state + drills. A long way to go, times on erg are going down but make a 2- fast involves many other things that we have to improve: faster hands, quick catch, etc etc etc, We have 6 months 'til the national championships so there is time to work on this. Cheers

[old] H_2O · Post by **[old] H_2O** » December 11th, 2005, 9:00 pm

Tried Xeno's threshold workout: 7 min, 23 spm, 1:43.3 7 min, 25 spm, 1:41.5 7 min, 26 spm, 1:40.9 with full recovery, was very hard.

[old] csabour · Post by **[old] csabour** » December 12th, 2005, 9:13 am

1500m warm up 75' pyramid 3 x 15 spm,16,17,18,19,20,21,22,23,24,25,26,27,28,2726,25,24,23,22,21,20,19,18,17,16,15 1' on each rate 17200meters avg split 2:10 tried to keep hr down... i was about hr 155 on ever minute below 20spm total for this morning; 19700m

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » December 12th, 2005, 10:41 am

Saturday: Half marathon - 1:28:49.0, 2:06.2, 29SPM, HR168 Today: 8 X 500M/3:30r 2K Warmup - 8:43.9, 2:10.9, 28, 145 8 X 500M - 13:57.5, 1:44.6, 31, MHR166, 8076m. Splits: 1. 1:42.9, 32, 163 2. 1:42.8, 32, 163 3. 1:43.0, 31, 163 4. 1:42.9, 31, 164 5. 1:43.3, 31, 166 6. 1:43.4, 32, 165 7. 1:57.5, 28, 154 8. 1:41.7, 33, 165 2K Warmdown (N/S) - 9:49.3, 2:27.3, 24, 139 Quite happy with this session, except for the 7th interval, when I had to slow down dramatically while I struggled not to throw up. Never had this problem before...

[old] hjs · Post by **[old] hjs** » December 12th, 2005, 11:37 am

5 k test. 17.32.9 145.3 warm up 4 bikeride to the gym. 1500 meter row. drag 96. (old erg) rate 28 500 pieces between 144.8 and 146.4 last one 142.0 due to a finishsprint. I ended in 1.34. 4 min rest followed by a 5 k in 1.58 did't feel easy out 4 k bike 6 weeks ago my first attempd 149.0 so ok although I had hoped to see a 144.x But my speed is not good enough yet . I haven't much fast work so logical.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » December 13th, 2005, 11:47 am

Tried to get back into the Pete Plan routine yesterday, so today's target was a steady 15K row @ 2K + 15, (2:00.5). 59:58.2, 1:59.9, 28SPM, MHR162 2K strapless warmdown @ 2:19.7, 25SPM, HR140. This session takes my total metres to 2,010,512, having completed my first million on 9th July.

[old] Citroen · Post by **[old] Citroen** » December 13th, 2005, 12:57 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Dec 13 2005, 03:47 PM)</div></td></tr><tr><td class='quote'>This session takes my total metres to 2,010,512, having completed my first million on 9th July. </td></tr></table> Peter, well done. Are you going for the glass, water bottle or socks? [I went for the glass, but it's not been delivered yet.]

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » December 13th, 2005, 2:06 pm

Thanks Dougie. Don't know what to go for. Went to look for the million metres incentive pages, and I think I ended up on the UK version, which does not mention 2 million metre prizes at all. Bit confused... (Confusion may be a side effect of the cocktail of pain killers, anti-inflammatories and antibiotics I am currently taking to hold body and soul together.)