What Training Have You Done Today???

[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'>QUOTE(mpukita @ Jan 22 2006, 10:34 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 @ Jan 22 2006, 05:29 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(mpukita @ Jan 22 2006, 02:54 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 @ Jan 22 2006, 09:28 AM)</div></td></tr><tr><td class='quote'>6 K race today in Amsterdam. went well. 20.33.3 (split 142.77) very flat race. had a bit left in the tank so ended in 130 last 100m. 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. </td></tr></table> HJS: Very nice time! Congratulations ... and best wishes on a fast 2K in Tilburg! -- Mark </td></tr></table> Thanks Mark. 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). </td></tr></table> What's been your best 2K this season, and ever? </td></tr></table> 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. My pb is 6.14.

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

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

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

2 k test for race on sunday. 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. warmup 10 min. cool down 10 min. Tomorrow I will do a 30 min 1.52 rate 24 fri rest za bit easy paddeling and one 333m in race pace. 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 the ride... This morning 10K at 22 SPM 1:59 took a push-up/water break at the 20 minute mark..... .....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 2 k warm up lifting last night 2 k warm up 15 k piece 2:13 rate 18 hr 153 this morning 2kwarm up 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. 1 mile run to gym 33' erg @ 1:56 / 218w (rate 22, damper at 1) 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 Forgot how hard those are.

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

oh my god im pooped this morning: 2k warm up 4 x 4000m 1-18spm 6kpace + 10'' 2:03 2-28spm 6kpace 1:53.2 3-18spm 6kpace + 10'' 2:07 4-24spm 6kpace(yeah right) 1:58.5 big BIO exam(2h) at 1 pm at 3 : 30 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. 26000 m today

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

This morning. 2 X 20 minutes 1. Rate - 23 , 1:57.4 2. Rate - 23 , 1:57.7 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. Trying to maintain my training goal. 10K everyday, is getting easier hope to have some decent rowing fitness soon.

[old] ninthman · Post by **[old] ninthman** » January 27th, 2006, 5:34 pm

Swam (crawl alternating with breast stroke) for 40'. Swimming is unreasonably hard.

[old] FREDDYBEACH ROWER · Post by **[old] FREDDYBEACH ROWER** » January 27th, 2006, 8:30 pm

Hi All My first post and I wanted to say hello. I've been reading the posts on here for the past few days, lots of great information and lots of funny things as well. I really enjoyed the posts about the different types of rowers you meet in a gym. Someone will have to tell me which one I am A while ago I was surfing the net and came across the Concept Rower, I was amazed by it. Unfortunatley the money isn't there for me to purchase one. Well before christmas I went to the doctor for a regular checkup and she read me the riot act and said shape up or your going to ship out. So I finally decided to go to the gym, and on the tour iof the palce before I signed up are two C2's in the corner, I was amazed because I had been asking around and I hadn't heard of any. So after my little tour I headed upstairs to the rowers and got on, and away I went. I started on Jan 18/06 and as of today Jan 27/06 I have 47k bad form and all. In reference to the settingd on the C2 I was never told by anyone where the setting should be at, so everything I have done has been on the setting of 10. Here are my best times so far in the distances I have done. 2K 9:53:2 5K 26:24:7 10K 56:57:4 What a blast it is on the rower and I can only see it getting better as I learn better technique and perhaps better times by turning the damper down. Now I have kind of settled into a routine I hop on the bike and ride a couple miles to loosen up and then I go row 2k and then 5k, today was my first try at 10k what a workout that was can't wait to do it again! Cheers Tony

[old] John Rupp · Post by **[old] John Rupp** » January 27th, 2006, 11:31 pm

Hi Tony, Keep up the great rowing and have fun!

[old] mpukita · Post by **[old] mpukita** » January 28th, 2006, 9:57 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(FREDDYBEACH ROWER @ Jan 27 2006, 08:30 PM)</div></td></tr><tr><td class='quote'>Hi All My first post and I wanted to say hello. I've been reading the posts on here for the past few days, lots of great information and lots of funny things as well. I really enjoyed the posts about the different types of rowers you meet in a gym. Someone will have to tell me which one I am A while ago I was surfing the net and came across the Concept Rower, I was amazed by it. Unfortunatley the money isn't there for me to purchase one. Well before christmas I went to the doctor for a regular checkup and she read me the riot act and said shape up or your going to ship out. So I finally decided to go to the gym, and on the tour iof the palce before I signed up are two C2's in the corner, I was amazed because I had been asking around and I hadn't heard of any. So after my little tour I headed upstairs to the rowers and got on, and away I went. I started on Jan 18/06 and as of today Jan 27/06 I have 47k bad form and all. In reference to the settingd on the C2 I was never told by anyone where the setting should be at, so everything I have done has been on the setting of 10. Here are my best times so far in the distances I have done. 2K 9:53:2 5K 26:24:7 10K 56:57:4 What a blast it is on the rower and I can only see it getting better as I learn better technique and perhaps better times by turning the damper down. Now I have kind of settled into a routine I hop on the bike and ride a couple miles to loosen up and then I go row 2k and then 5k, today was my first try at 10k what a workout that was can't wait to do it again! Cheers Tony </td></tr></table> Tony: Welcome! As a new rower myself, I recommend cranking the drag way down -- to between 2 and 4 max. Then, start working on technique -- the C2 web sites has some good technique explanations, and Xeno sells some DVDs that are awesome. Start to work on getting stroke rate down, while keeping pace up. There's plenty of pace vs. rate discussions that have gone on here. Another strong recommendation would be to use the "search" function here regularly. Just about every question you'll have as a beginner has already been asked, and usually answered. It's a fast and easy way to shorten the learning curve. You should also visit the C2 UK web site. I believe it has the best training manual online, and it's a free .pdf download. Hundreds of pages of great information. Better than what came with my C2. Keep up the good work, and welcome to the world of the erg! Regards -- Mark