What Training Have You Done Today???

[old] hjs · Post by **[old] hjs** » January 22nd, 2006, 5:25 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Chad Williams @ Jan 22 2006, 02:33 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hjs @ Jan 22 2006, 08:28 AM)</b></div></td></tr><tr><td class='quote'>6 K race today in Amsterdam. went well.<br /><br />20.33.3 (split 142.77) very flat race. had a bit left in the tank so ended in 130 last 100m. <br />It was my first public race since 5 year so I have to get used to it again. Next week a 2 K In tilburg. <br /> </td></tr></table><br /><br />Well done to you hjs, that is a very nice time for 6000m, what did you r at? <br /> </td></tr></table><br /><br /><br />Hoi Chad Thanks.<br /><br />I rated 28/29 om an average, I haven,t seen the strokefile so I don,t now exactly. I did end in a little sprint rate 36/pace 129/30. Drag was 115. <br />4 months ago My 5 k went in 1.49 splits so I have to be very pleased.

[old] hjs · Post by **[old] hjs** » January 22nd, 2006, 5:29 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Jan 22 2006, 02:54 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hjs @ Jan 22 2006, 09:28 AM)</b></div></td></tr><tr><td class='quote'>6 K race today in Amsterdam. went well.<br /><br />20.33.3 (split 142.77) very flat race. had a bit left in the tank so ended in 130 last 100m. <br />It was my first public race since 5 year so I have to get used to it again. Next week a 2 K In tilburg. <br /> </td></tr></table><br /><br />HJS:<br /><br />Very nice time! Congratulations ... and best wishes on a fast 2K in Tilburg!<br /><br />-- Mark <br /> </td></tr></table><br /><br /><br />Thanks Mark.<br /><br />Tilburg 2 K, I am curious, haven,t don much speedwork so I am not sure what I can do. Think I will do a 1600 test wednesday (95% or so).

[old] mpukita · Post by **[old] mpukita** » January 22nd, 2006, 5:34 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hjs @ Jan 22 2006, 05:29 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Jan 22 2006, 02:54 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hjs @ Jan 22 2006, 09:28 AM)</b></div></td></tr><tr><td class='quote'>6 K race today in Amsterdam. went well.<br /><br />20.33.3 (split 142.77) very flat race. had a bit left in the tank so ended in 130 last 100m. <br />It was my first public race since 5 year so I have to get used to it again. Next week a 2 K In tilburg. <br /> </td></tr></table><br /><br />HJS:<br /><br />Very nice time! Congratulations ... and best wishes on a fast 2K in Tilburg!<br /><br />-- Mark <br /> </td></tr></table><br /><br /><br />Thanks Mark.<br /><br />Tilburg 2 K, I am curious, haven,t don much speedwork so I am not sure what I can do. Think I will do a 1600 test wednesday (95% or so). <br /> </td></tr></table><br /><br />What's been your best 2K this season, and ever?

[old] John Rupp · Post by **[old] John Rupp** » January 22nd, 2006, 5:38 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Carl Henrik @ Jan 22 2006, 09:21 AM)</b></div></td></tr><tr><td class='quote'>Have you tried implementing the principles described by Mike Caviston concerning warm up? In my view the key concept is working for 3min or more at 80% of 2k wattage. This aids in erging with intensity afterwards and performing many deadlifts as well. </td></tr></table><br /><br />Yes and it didn't warm me up very well.<br />

[old] hjs · Post by **[old] hjs** » January 22nd, 2006, 6:07 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Jan 22 2006, 10:34 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hjs @ Jan 22 2006, 05:29 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Jan 22 2006, 02:54 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hjs @ Jan 22 2006, 09:28 AM)</b></div></td></tr><tr><td class='quote'>6 K race today in Amsterdam. went well.<br /><br />20.33.3 (split 142.77) very flat race. had a bit left in the tank so ended in 130 last 100m. <br />It was my first public race since 5 year so I have to get used to it again. Next week a 2 K In tilburg. <br /> </td></tr></table><br /><br />HJS:<br /><br />Very nice time! Congratulations ... and best wishes on a fast 2K in Tilburg!<br /><br />-- Mark <br /> </td></tr></table><br /><br /><br />Thanks Mark.<br /><br />Tilburg 2 K, I am curious, haven,t don much speedwork so I am not sure what I can do. Think I will do a 1600 test wednesday (95% or so). <br /> </td></tr></table><br /><br />What's been your best 2K this season, and ever? <br /> </td></tr></table><br /><br />This season I started my erging with a 2 k. 6.55. After that in haven't rowed it. I also haven't done a flat out 500 and 1 k. So no real speed tests.<br />My pb is 6.14.<br />

[old] BigFatFishy · Post by **[old] BigFatFishy** » January 23rd, 2006, 3:04 pm

I tried one of the website-recommended short interval workout today.<br /><br />1min easy, 1min medium, 1min hard, 1min easy, 1min medium, 1min hard, 1min <i>very</i> hard, 30 sec rest between each.<br /><br />A very challenging workout as it stacks the two hardest intervals back to back at the end of the set.<br /><br />Did 3 sets.

[old] j.d · Post by **[old] j.d** » January 23rd, 2006, 3:48 pm

10*500m {2min 30 rest} all at 1:33.7/1:33.8<br /><br />jd

[old] hjs · Post by **[old] hjs** » January 25th, 2006, 11:30 am

2 k test for race on sunday.<br /><br />1600 meter 1.35.7 pace rate 30 drag 116. 200 m pieces between 1.36.5 and 1.36.0 last 200 34.0. Not easy. I did it in 2 degrees C.<br /><br />warmup 10 min.<br /><br />cool down 10 min.<br /><br />Tomorrow I will do a 30 min 1.52 rate 24<br />fri rest<br />za bit easy paddeling and one 333m in race pace.<br />zo race at 11.00 I will go off at 1.36

[old] Cant Climb · Post by **[old] Cant Climb** » January 25th, 2006, 11:32 am

Last night was out for 2 hour mtb ride and flatted about half way through. Spent 20 minutes fumbling around with the wrong tools trying pry the tire off........usually i am very prepared, just got caught off guard. After fixing the flat just meandering home half frozen and not being aggressive...felt like i wasted <br />the ride...<br /><br />This morning 10K at 22 SPM 1:59 took a push-up/water break at the 20 minute mark.....<br /><br />.....over the last week i only rowed every other day. Trying to combat some lower back fatigue.......this session felt really good. Will try to gradually amp things back up over the next few days.

[old] csabour · Post by **[old] csabour** » January 25th, 2006, 6:28 pm

monday<br /><br />2 k warm up<br />lifting<br /><br />last night<br /><br />2 k warm up<br />15 k piece<br />2:13<br />rate 18<br />hr 153<br /><br />this morning<br /><br />2kwarm up<br />lifting

[old] Carl Henrik · Post by **[old] Carl Henrik** » January 25th, 2006, 6:54 pm

3x7min, 4 min rest. Not maximal. 5k pace. Nice.

[old] ninthman · Post by **[old] ninthman** » January 26th, 2006, 2:00 am

Not much, didn't have a lot of time.<br /><br />1 mile run to gym<br /><br />33' erg @ 1:56 / 218w (rate 22, damper at 1)<br /><br />pullups (50 total = 20+15+15) superset with 55lb military (20/20/20)

[old] BigFatFishy · Post by **[old] BigFatFishy** » January 26th, 2006, 3:42 pm

Staircase 24-32 x 3 (30min), overall split 2:01.1<br /><br />Forgot how hard those are.

[old] csabour · Post by **[old] csabour** » January 26th, 2006, 7:08 pm

oh my god im pooped<br /><br />this morning:<br />2k warm up<br />4 x 4000m<br /><br />1-18spm 6kpace + 10'' 2:03<br />2-28spm <b>6kpace</b> 1:53.2<br />3-18spm 6kpace + 10'' 2:07<br />4-24spm 6kpace(yeah right) 1:58.5<br /><br />big BIO exam(2h) at 1 pm<br /><br />at 3 : 30<br /><br />we went for pool running and sprints... it was 1 and a half hours long... im counting it as 40 minutes of aerobic work(8k) even though it should be worth more.<br /><br />26000 m today

[old] Cant Climb · Post by **[old] Cant Climb** » January 27th, 2006, 10:27 am

This morning.<br /><br />2 X 20 minutes<br /><br />1. Rate - 23 , 1:57.4<br />2. Rate - 23 , 1:57.7<br /><br />Avg rate was 23 for both but i was trying to hold 22 and ended up floating between 22 - 24 and the avg was floating from 1:56-1:59......could never get into a good meditative rhythm.<br /><br />Trying to maintain my training goal. <br /><br /><b>10K everyday</b>, is getting easier hope to have some decent rowing fitness soon.<br />