What Training Have You Done Today???

[old] csabour · Post by **[old] csabour** » December 19th, 2005, 2:50 pm

this morning. 1500m warm up. 75' (3 pyramids no break) 17spm --> 29spm 1' on each rate 18320m - 2:02.6 avg

[old] John Rupp · Post by **[old] John Rupp** » December 19th, 2005, 5:28 pm

Csabour, Your avatar is quite dazzling.

[old] John Rupp · Post by **[old] John Rupp** » December 19th, 2005, 5:52 pm

I did my first session of repetitions this morning since two months ago. At that time I was doing 10x 1:00 with 15s rests at 1:57.1 pace on the erg. Since then I've been mostly rowing at a 2:24 pace or slower, and have done no pace rowing at anything faster than that, except some short sprints the last few days. I was aiming to take this morning very easy, start out the first row at 2:12 pace and hopefully get through the session at a moderate pacing. 30:00 ... 2:02.3 pace ... df 99 ... 8 meters per stroke ... rest 10:30 10x 4:00 with 60s rests ... 1:59.9 pace ... rest 14:00, change togs 20x 60s with 15s rests ... 1:57.0 pace 1st 10 1:57.94 ... 2nd 10 1:56.05 ... last one 1:45.9 ... rest 4:30 7:00 ... 2:24 pace warmdown ... 24473 meters total I was planning to drink more water but forgot to drink any at all before starting. Then I was planning to drink a lot after the 4:00 reps but forgot again. Yikes. I grabbed a few swigs after the first few 1:00 reps and then just kept going without it. The temperature was 54 to 62 degrees F and the dew point was 50 degrees F. Next time I will make sure to drink plenty of water. I am very pleased with this first session coming along very well.

[old] csabour · Post by **[old] csabour** » December 22nd, 2005, 10:19 am

light row this morning 1000 meter warm up 30' pyramid 6' @ 14 spm, 6' @ 17, 6' @ 22, 6' @ 17, 6' @ 14 6810m split 2:11.7 long stetcharoo afterwards.

[old] hjs · Post by **[old] hjs** » December 22nd, 2005, 3:21 pm

level 1 training 5 min bike 2 k warmup 2 k restricted 6.39.6 drag at 120, to high for me at the moment, I am used to 100 drag. 7/8 min rest including 1 k actif 1 k 3.16.0 rate free 31 same rest 500m 132.6 rate 33 4/5 rest 250 123.8 rate 41 sprintstroke. out 1 k plan is next week the same training only the 2 k at 28 rate. so 1 sec faster split.

[old] medicineman · Post by **[old] medicineman** » December 22nd, 2005, 9:04 pm

Just out for an easy row today. Started at 24-25 spm trying to lengthen the meters per stroke. Did this for awhile then hit an up tempo song on my ipod so I went with it and did my first sub 2 minute 500 at about 1:50/34 spm. Felt really good doing it, but went back to my slow row and finished my hour at 13859. I still want to pull at 29-31 spm and had to concentrate to keep it to 25-26. I cannot imagine 16-17. It would seem like enough time to make a sandwich in between strokes. But hey, what do I know, I'm totally new to this (a couple of months or so). Kim

[old] rspenger · Post by **[old] rspenger** » December 23rd, 2005, 12:00 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(medicineman @ Dec 22 2005, 06:04 PM)</div></td></tr><tr><td class='quote'>Just out for an easy row today. Started at 24-25 spm trying to lengthen the meters per stroke. Did this for awhile then hit an up tempo song on my ipod so I went with it and did my first sub 2 minute 500 at about 1:50/34 spm. Felt really good doing it, but went back to my slow row and finished my hour at 13859. I still want to pull at 29-31 spm and had to concentrate to keep it to 25-26. I cannot imagine 16-17. It would seem like enough time to make a sandwich in between strokes. But hey, what do I know, I'm totally new to this (a couple of months or so). Kim </td></tr></table> Just don't be in a big, fat hurry to take the next stroke. Take it reeaal easy on the recovery. I start out at 12 spm for the first 2 minutes every morning. I count out the seconds - 1 for the stroke, then 2 - 3 - 4 - 5 for the recovery. With the time set for 10 minutes, the second stroke starts at 9:55, the third at 9:50 and so on until it hits 8:00 and I switch to a rate of 15 spm. Then it goes one for the stroke and 2 - 3 - 4 on the recovery with the next stroke starting at 7:56 and so on. Think of yourself as slowly sneaking up on the flywheel and then grabbing a handful of handle and pulling it away as fast and as far as you can - then another slow sneak up on the flywheel. At the low rates, you are not racing, just exercising. Concentrate your effort into getting a lot of meters for each stroke, instead of a lot of strokes per unit time. One odd note: The first stroke of a session always seems to be a bit off. It appears as if the PM3 clock takes about 5 1/2 seconds to get from 10:00 down to 9:55. There seems to be a slight delay before it starts the count down. I suppose that the flywheel has to get up to some minimum speed before the clock really starts. Bob S.

[old] John Rupp · Post by **[old] John Rupp** » December 23rd, 2005, 12:22 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(rspenger @ Dec 22 2005, 08:00 PM)</div></td></tr><tr><td class='quote'>One odd note: The first stroke of a session always seems to be a bit off. It appears as if the PM3 clock takes about 5 1/2 seconds to get from 10:00 down to 9:55. There seems to be a slight delay before it starts the count down. I suppose that the flywheel has to get up to some minimum speed before the clock really starts.[right] </td></tr></table> I have seen that glitch reported before and wonder if C2 is aware of it.

[old] hennmart · Post by **[old] hennmart** » December 23rd, 2005, 1:13 pm

Training today in two sessions: session 1: 2,000M 07:15.2 w/u 6,000M 21:32.3 session 2: 2,000M 07:27.7 w/u 10,000M 36:29.4 Hennie

[old] hjs · Post by **[old] hjs** » December 24th, 2005, 11:02 am

1 hours test. went well, big improvement compared to 6 weeks ago. this time 16318 150.3 then 15802 153.9 I wanted to row a 149 ish but After 9 k i had to drop the pace a bit, at the end I speeded up as I wanted but the 10/13 k was just a little bit to slow to make up fot the los. Stats of the row : drag 100 ave rate 26 01/12 min 150.2 25 13/24 min 150.2 26 25/36 min 150.2 26 37/48 min 151.4 27 49/60 min 149.5 28 First 3 parts, al 3 : 3264 m

[old] H_2O · Post by **[old] H_2O** » December 24th, 2005, 6:01 pm

Warmup following Hagerman: 10 mins slow, 6 mins 1:42.8, 15 mins slow. Then two times 1500 with complete recovery: first 1:35.7, second 1:36.7 Edge taken off deliberately on the second one. I followed the Caviston pacing protocol and it works very well.

[old] tomhz · Post by **[old] tomhz** » December 24th, 2005, 6:11 pm

2x4K with 5 min rest. Pace 1:58 (close to my 10k PB pace) Tom

[old] hennmart · Post by **[old] hennmart** » December 27th, 2005, 11:27 am

Dragfactor 123 (dampersetting 5) 1...w/u....5:04.3m......1263m. 2. 6k..22:19.8...avg pace 1:51.6...watts 251.5....spm 18.....spi..13.99...dps 14,8 5 min. rest 3. 6k..23:08.9...avg pace 1:55.7...watts 225.7....spm 17.....spi..13.29...dps 15,1 4...c/d...5k....19:34.9...1:57.5.....spm 24 I think I lost a lot of the extra calories I ate yesterday Hennie

[old] ancho · Post by **[old] ancho** » December 27th, 2005, 12:56 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Dec 27 2005, 04:27 PM)</div></td></tr><tr><td class='quote'>Dragfactor 123 (dampersetting 5) ... I think I lost a lot of the extra calories I ate yesterday Hennie </td></tr></table> I just did 10 k OTW with Polaco and 2k @ 1:50 on the erg. Also need to burn some extra cals: 24/12: typical German goose 25/12: typical Catalan "escudella i carn d'olla" (a very tasteful soup with giant pasta, and afterwards the meat that has been cooked in the soup, hmmm!) 26/12: typical Spaqnish "canalones" (pasta rolls filled with meat) and typical "all the world": rest eating! + German cakes, + Spanish turrones and polvorones, + cava, + wine.... Suppose that's one of the problems of having a "multinational" family... What is the typical Dutch Christmas meal?? Have a nice Christmas recovery!!

[old] John Rupp · Post by **[old] John Rupp** » December 27th, 2005, 1:31 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(tomhz @ Dec 24 2005, 02:11 PM)</div></td></tr><tr><td class='quote'>2x4K with 5 min rest. Pace 1:58 (close to my 10k PB pace) Tom[right] </td></tr></table> Looks like that 10 PB is going down very soon.