What Training Have You Done Today???

[old] hjs · Post by **[old] hjs** » December 30th, 2005, 11:18 am

10k test 1500 meter wu 10 k 147.4 rate 27 drag 100 35.48.1 0/2k 47.9 26 2/4k 47.9 27 4/6k 47.6 27 6/8k 47.6 28 8/10 46.1 29 2k out flat row last 500 a sprint ended 134 ish. Ok again. 28 november I did 36.37 (149.9)

[old] hennmart · Post by **[old] hennmart** » December 31st, 2005, 11:33 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hjs @ Dec 30 2005, 05:18 PM)</div></td></tr><tr><td class='quote'> flat row last 500 a sprint ended 134 ish. Ok again. 28 november I did 36.37 (149.9) </td></tr></table> That's a good improvement!

[old] hennmart · Post by **[old] hennmart** » December 31st, 2005, 11:38 am

Todays training: 1) 1k......w/u.......3:42.2 2) 5K on RowPro with The Pirate, Will, Willem, Tim and Anders. I had a very good race with Phil (around 1:45), but unfortunately he stopped racing after about 3500m. and I had to go on alone. If he had pushed me a little more I would have rowed a new PB. 5K........1:45.4......17:34.3.....29 spm......10.31 spi 1000m.......145.3 1000m.......145.0 1000m.......145.7 1000m.......145.8 1000m.......145.4 3) c/d....4k.....15:16.3 Hennie

[old] hjs · Post by **[old] hjs** » December 31st, 2005, 11:48 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Dec 31 2005, 04:33 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(hjs @ Dec 30 2005, 05:18 PM)</div></td></tr><tr><td class='quote'> flat row last 500 a sprint ended 134 ish. Ok again. 28 november I did 36.37 (149.9) </td></tr></table> That's a good improvement! </td></tr></table> Thanks hennie. You are also still going strong. I am planning to row the 6 k in Amsterdam, maybe we see each other there, I am going with Wieger. Last weekend of jan. I will also row in Tilburg a 2 k. Although I wasn't planning on racing this season I improve more than I expected so wieger convinced me to compeet. <a href='http://amstelroei.nl/site/?ID=1103' target='_blank'>http://amstelroei.nl/site/?ID=1103</a>

[old] hennmart · Post by **[old] hennmart** » December 31st, 2005, 11:53 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hjs @ Dec 31 2005, 05:48 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 @ Dec 31 2005, 04:33 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(hjs @ Dec 30 2005, 05:18 PM)</div></td></tr><tr><td class='quote'> flat row last 500 a sprint ended 134 ish. Ok again. 28 november I did 36.37 (149.9) </td></tr></table> That's a good improvement! </td></tr></table> Thanks hennie. You are also still going strong. I am planning to row the 6 k in Amsterdam, maybe we see each other there, I am going with Wieger. Last weekend of jan. I will also row in Tilburg a 2 k. Although I wasn't planning on racing this season I improve more than I expected so wieger convinced me to compeet. <a href='http://amstelroei.nl/site/?ID=1103' target='_blank'>http://amstelroei.nl/site/?ID=1103</a> </td></tr></table> I'm not going to race in Amsterdam but will go there to watch all of you race. I saw Wieger at the NKIR (Amsterdam). He rowed his 2k on the rower beside me. I will concentrate on next rowing season. Hennie

[old] hjs · Post by **[old] hjs** » December 31st, 2005, 12:00 pm

<a href='http://amstelroei.nl/site/?ID=1103' target='_blank'>http://amstelroei.nl/site/?ID=1103</a> [/quote] I'm not going to race in Amsterdam but will go there to watch all of you race. I saw Wieger at the NKIR (Amsterdam). He rowed his 2k on the rower beside me. I will concentrate on next rowing season. Hennie [/quote] Ok hennie, I understand you not racing, you have done so much this season it's time to take a little bit of rest. But if you wil be there we will talk . En de de beste wensen voor 2006

[old] H_2O · Post by **[old] H_2O** » December 31st, 2005, 1:41 pm

Last week I did 2 times 1500 at near race pace and was whacked. It took me three days of lousy rowing to recover. So today I decided to believe Xeno and reduce the volume: 1200m, 1:34.5 1000m, 1:34.8 and immediately afterwards seemed completely unaffected. But an hour later I got a slight headache which is an indication that I have taken a hit. The warmup was 10 mins easy, 6 mins at 1:41.9, then 15 mins easy. It is kind of scary since 1:42 is my 5K pace but it works, I am fully recovered after the 15 minutes.

[old] mpukita · Post by **[old] mpukita** » January 1st, 2006, 12:00 am

Today??? 20,005 meters ... 6K, 6K, 1K, and 7,005K, just to round out the year, and do something that resembled a final farewell to the year 2005. Cheers all! Warm regards ... Mark

[old] medicineman · Post by **[old] medicineman** » January 1st, 2006, 11:47 am

Started out trying to slow the stroke rate and did 2k at 20-22 SPM, 2:12-2:14 pace. Also concentrated on lenthenging stroke and got to 11-12 meters each. After 2K, increased to 28spm at longer 10mps for a while. All in all, I just went with what seemed like a smooth, sustainable pace and paid little attention to the stats for the rest of the row. Even closed my eyes for 3-4 minutes to test my equilibrium. Mixed it up with harder pulls, slower rates, faster rates, and anyhting else I could think of to vary the row. Towrds the end of the hour, I was feeleing good, had an uptempo song and found myself comfortably doing 2:02 (which for me is fast). Completed my hour at 14375 and finished my 15K at 62:14.4 which are PB's for me. Was sort of surprised given how slow I started out over the first 2K. Kim

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » January 3rd, 2006, 10:49 am

First session of 2006. Core stability exercises and 5Kr20. Nothing special...

[old] hjs · Post by **[old] hjs** » January 3rd, 2006, 11:11 am

bike 4k 2 k row warm up 2k res rate 28 6.35.4 8 min rest incl 1 k paddle 1k free rate (30) 3.15 8 min rest incl 1 k paddle 500m 1.30.7 drag 110 for the 2k other 2 a bit higher, didn't look exactly.

[old] hennmart · Post by **[old] hennmart** » January 4th, 2006, 11:10 am

1) 30 min.....8131......1:50.7........spm 20......12.09 spi 3 min.........meters.............pace...........dps............spm ---------------------------------------------------------------------- 1.................809..................1:51.2..........13.5.............20 2.................817..................1:50.2..........13.6.............20 3.................820..................1:49.8..........13.7.............20 4.................819..................1:49.9..........13.7.............20 5.................815..................1:50.2..........13.6.............20 6.................811..................1:51.0..........13.5.............20 7.................812..................1:50.8..........13.5.............20 8.................811..................1:51.0..........13.5.............20 9.................802..................1:52.2..........13.4.............20 10...............811..................1:51.0..........14.2.............19 2) 6011k......22:04.0.....1:50.1........24 spm.......10.93 spi Total this day: 14142 meter.

[old] hjs · Post by **[old] hjs** » January 4th, 2006, 11:19 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Jan 4 2006, 04:10 PM)</div></td></tr><tr><td class='quote'>1) 30 min.....8131......1:50.7........spm 20......12.09 spi 3 min.........meters.............pace...........dps............spm ---------------------------------------------------------------------- 1.................809..................1:51.2..........13.5.............20 2.................817..................1:50.2..........13.6.............20 3.................820..................1:49.8..........13.7.............20 4.................819..................1:49.9..........13.7.............20 5.................815..................1:50.2..........13.6.............20 6.................811..................1:51.0..........13.5.............20 7.................812..................1:50.8..........13.5.............20 8.................811..................1:51.0..........13.5.............20 9.................802..................1:52.2..........13.4.............20 10...............811..................1:51.0..........14.2.............19 2) 6011k......22:04.0.....1:50.1........24 spm.......10.93 spi Total this day: 14142 meter. </td></tr></table> nice one hennie, are you also trying to lower the drag en speed your stroke up?

[old] H_2O · Post by **[old] H_2O** » January 4th, 2006, 5:16 pm

Xeno's 3 times 7 minutes: 1. 345 Watts, 1:40.5, spm 25 2. 328 Watts, 1:42.1, spm 23 3. 335 Watts, 1:41.5, spm 24 20 mins warmup, 20 mins cooldown, complete recovery.

[old] Polaco · Post by **[old] Polaco** » January 4th, 2006, 5:35 pm

After Xmas Holidays sticking again to the Wolverine Plan, today level 4 182-180-184-184-180-180 60 min. 15277m + 2052m as cooldown Cheers