What Training Have You Done Today???

[old] hjs · Post by **[old] hjs** » January 10th, 2006, 3:02 pm

today 6 k pace training. did a 3 / 2,5 / 2 k rest 5 and 6 min. inc 3 min of light paddle. drag 110 free rate. warm up 2k 3 k 10.30.1 145.0 rate 25 2,5 K 8.39.9 143.9 rate 28 2 k 6.49.8 142.4 rate 29 ended rate 31 pace 1.35 al peaces flat. last one quit hard but I could keep pace. out 2 k

[old] csabour · Post by **[old] csabour** » January 10th, 2006, 5:24 pm

this morning: the workout (what it was suppose to be) 7x10' Powererg(watts) 1-16spm 2-18spm 3-20spm 4-22spm 5-20spm 6-18spm 7-16spm however... i did my warm up(2000m), went to get a drink, came back and all the 11 ergs were used so i ran 2 x 35 minutes at 152 hr. that's still 14km today

[old] kinley · Post by **[old] kinley** » January 10th, 2006, 6:58 pm

22,222 motivationally challenged meters for my January team = 1:42.07.1. Didn't bother to set splits, but hit 11,111 at 52:01, so the second half took 50.06. yay team

[old] Will · Post by **[old] Will** » January 10th, 2006, 7:22 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(kinley @ Jan 10 2006, 06:58 PM)</div></td></tr><tr><td class='quote'>22,222 motivationally challenged meters for my January team = 1:42.07.1. Didn't bother to set splits, but hit 11,111 at 52:01, so the second half took 50.06. yay team </td></tr></table> Kinley, you are cruising and keeping Maine Rowers in the running. Keep up the good work.

[old] Cant Climb · Post by **[old] Cant Climb** » January 11th, 2006, 9:29 am

2K warm-up then did a set of intervals, the custom workout in the PM3...... it is 9 X 1:40 rest 20 seconds with 2 minute rest after number 5. Dont rememebr all the exact splits.... 1 + 2 were in the 1:46 range.........drifted up to 1:49 by the end...... Overall - 1:48.4 averge, did 1:51.2 last week. then did 5K @ 2:00.0 25 SPM threw in 4 sets of push-ups here and there......

[old] Cant Climb · Post by **[old] Cant Climb** » January 12th, 2006, 9:39 am

1K warm-up 10K 22 spm @ 1:58.7 1K warm down plus and assortment of stretching. tonite 2 hour mtb ride.

[old] csabour · Post by **[old] csabour** » January 12th, 2006, 4:52 pm

hard workout today. 2 more of these will come this month 2k warmup 4 x 4k 1- 18spm 2:10 2- 28spm 6k pace 1:54.6 3- 18spm 2:12 4- 24spm 6k pace 1:59.6

[old] BigFatFishy · Post by **[old] BigFatFishy** » January 12th, 2006, 5:01 pm

Some easy intervals to get back into speed work. 2 min "off", 1 min "on" x 10 Hitting 1:38-1:40 in the "on" stuff. Not blowing my brains out yet, just getting used to going faster over shorter distances. Next week will turn it up a notch (1:35's or lower), and then go to even work vs rest time. Damn I hate going fast.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » January 13th, 2006, 10:58 am

Today: 6 X 1500m/1:00r @ 24SPM. 2K W/U @ 2:02.4, 26SPM, HR154 6 X 1500m/1:00r - 34:48.7, 1:56.0, 24SPM, MHR168, DF133. Splits as follows: 1. 5:49.1, 1:56.3, 24SPM, HR163 2. 5:48.9, 1:56.3, 24SPM, HR166 3. 5:48.7, 1:56.2, 24SPM, HR166 4. 5:48.7, 1:56.2, 24SPM, HR167 5. 5:48.5, 1:56.1, 23SPM, HR168 6. 5:44.8, 1:54.9, 24SPM, HR168 2K W/D N/S @ 2:13.0, 23SPM, HR144

[old] Cant Climb · Post by **[old] Cant Climb** » January 13th, 2006, 11:22 am

Got up at 530AM. Wandered down to the basement and looked at my C2. Decided my quads were just too sore, so just went to the gym for some lite lifting and stretching.

[old] csabour · Post by **[old] csabour** » January 13th, 2006, 3:44 pm

1500m warmup 1 x 41' pyramid 14@6',16@5',18@4',20@3',22@2', 24@1',22@2',20@3', 18@4',16@5',14@6' 1 x 29' pyramid 14@6', 15@5' 16@4',17@3',18@2',17@3', 16@4', 15@5', 14@6' 1st set - 9389m 2nd set - 6304m 17193m n total today

[old] hjs · Post by **[old] hjs** » January 15th, 2006, 9:44 am

6 k training for next week 1k fast/1k medium drag 110 rate free 145.9 1k 143.0 rate 27 2k 150.0 rate 25 3k 143.0 rate 28 4k 149.8 rate 25 5k 142.9 rate 29 6k 146.7 last 300 40.0 rate 27 al sorts of problems at the moment sore back hole week, can't do much at al. My hip is also bodering me. Today I almost stopped after 2k. and my allergie is bodering me. And my medicin fell on the ground and broke. First thing is seeing the docter tomorrow.

[old] OJMIT · Post by **[old] OJMIT** » January 15th, 2006, 12:52 pm

After reaching my millionth metre on Friday I achieved another first today - my first half marathon - in 1hour 36mins 40secs - at an ave of 2:17;5 - this is 36 mins than I have ever rowed before! quite pleased with myself - again ojmit

[old] hennmart · Post by **[old] hennmart** » January 15th, 2006, 1:21 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hjs @ Jan 15 2006, 03:44 PM)</div></td></tr><tr><td class='quote'>6 k training for next week 1k fast/1k medium drag 110 rate free 145.9 </td></tr></table> Nice 6k. I hope you feel better next week! Hennie Training today: 1) 30 min....1:49.3....8232 meter....spm 26....spi 10.31 5 min. rest 2) 10k.......1:50.9....36:58.8........spm 27....spi 9.5 Total this day: 18232 meter Hennie

[old] csabour · Post by **[old] csabour** » January 15th, 2006, 4:59 pm

saturday's workout at belleville junior national team camp 40 minutes cat 4 30 strokes (6k+6s@18), 10strokes(6k+20s@14spm) for 10' 5'@18spm, off 30 strokes (6k+3s@20), 10strokes(6k+15s@16spm) for 10' 5'@18spm, off 30 strokes (6ksplit@22), 10strokes(6k+10s@18spm) for 10' total meters: 9660m avg split : 2:04