What Training Have You Done Today???

[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

[old] csabour · Post by **[old] csabour** » January 28th, 2006, 3:23 pm

this morning 2000m warm up 75' pyramid 1' @ each rate 17r - 29r 29 - 17 17 - 29 29 - 17 17 - 29 29 - 17 17400m in total 19400m this morning

[old] hennmart · Post by **[old] hennmart** » January 29th, 2006, 8:06 am

Saturday: 1) 60:00.0....16.385....spm 28..01:49.9 PB ...rest 30 min. 2) 30:00.0.....8.076....spm 27..01:51.4 ...rest 30 min. 3) 30:00.0.....8.067....spm 27..01:51.5 ...rest 30 min. 4) 30:00.0.....7.769....spm 27..01:55.8 ...rest 60 min. 5) 30:00.0.....7.866....spm 27..01:54.4 ...rest 30 min. 6) 30:00.0.....7.401....spm 25..02:01.6 ...rest 30 min. 7) 30:00.0.....7.137....spm 24..02:06.1 Total this day: 62.701

[old] Geert-Jan · Post by **[old] Geert-Jan** » January 29th, 2006, 9:02 am

Did this Yesterday, saturday 28 january 2006 Just another (fool) of the Dutch Row pro's Date Mtr Spm Hr Av/500 cal/hr Watt 01/28/2006 9:30 GJ 30:00.0 8.112 26 181 01:50.9 1182 256 01/29/2006 10:30 GJ 30:00.0 7.935 26 175 01:53.4 1125 240 01/29/2006 11:00 GJ 30:00.0 7.900 26 175 01:53.9 1114 237 01/28/2006 12:00 GJ 30:00.0 7.939 26 178 01:53.3 1126 240 01/28/2006 13:30 GJ 30:00.0 7.839 26 178 01:54.8 1095 231 01/28/2006 14:30 GJ 30:00.0 7.581 25 161 01:58.7 1019 209 01/28/2006 15:30 GJ 30:00.0 7.541 26 157 01:59.3 1008 206 01/29/2006 16:30 GJ 30:00.0 7.348 25 163 02:02.4 955 190 GJ total 62.195 on this day Up till the next event Greetings Geert-Jan

[old] ninthman · Post by **[old] ninthman** » January 29th, 2006, 12:43 pm

20' firm warmup (1:59.0) 5 x 3' pieces (3' paddling rest) 305.4w / 1:44.6 / 860m 312.8w / 1:43.8 / 867m 294.1w / 1:46.0 / 849m 275.9w / 1:48.3 / 831m 285.0w / 1:47.1 / 840m This is my first "hard rowing" almost since last CRASHB, which definitely shows up in the inconsistency between pieces. (superset) front raises @ 15lbs side raises @ 15lbs incline dumbbell bench @ 45lbs pullups (hammer grip) 18/16/10 I really don't like hammer grip pullups, but they space the grips too far apart for the normal overhand pullups on the "high tech" apparatuses in the gym. (Seriously. Do we really need the stinkin' bar to be angled? Just give me a normal chin bar!)

[old] hjs · Post by **[old] hjs** » January 29th, 2006, 6:09 pm

[quote=hennmart,Jan 29 2006, 01:06 PM] Saturday: 1) 60:00.0....16.385....spm 28..01:49.9 PB ...rest 30 min. Great. that Marathon wil be top!

[old] hjs · Post by **[old] hjs** » January 29th, 2006, 6:10 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Geert-Jan @ Jan 29 2006, 02:02 PM)</div></td></tr><tr><td class='quote'>Did this Yesterday, saturday 28 january 2006 Just another (fool) of the Dutch Row pro's Date Mtr Spm Hr Av/500 cal/hr Watt 01/28/2006 9:30 GJ 30:00.0 8.112 26 181 01:50.9 1182 256 01/29/2006 10:30 GJ 30:00.0 7.935 26 175 01:53.4 1125 240 01/29/2006 11:00 GJ 30:00.0 7.900 26 175 01:53.9 1114 237 01/28/2006 12:00 GJ 30:00.0 7.939 26 178 01:53.3 1126 240 01/28/2006 13:30 GJ 30:00.0 7.839 26 178 01:54.8 1095 231 01/28/2006 14:30 GJ 30:00.0 7.581 25 161 01:58.7 1019 209 01/28/2006 15:30 GJ 30:00.0 7.541 26 157 01:59.3 1008 206 01/29/2006 16:30 GJ 30:00.0 7.348 25 163 02:02.4 955 190 GJ total 62.195 on this day Up till the next event Greetings Geert-Jan </td></tr></table> Another Km eater. nicely done!

[old] hjs · Post by **[old] hjs** » January 29th, 2006, 6:16 pm

my first 2 k since 5 years. 6.24.9 drag 120, rate 31 pace very flat and that's not they way I like. The plan was : first 15/1700m 1.36 and then give all I got left. last 500 1.32/33. I didn,t had anything left and really died . At 1900 I allmost had to stop . But oke I know what I am worth now and did this without much L1 training. maybe I will have another 2k next Saterday and give It another try.

[old] jbell · Post by **[old] jbell** » January 29th, 2006, 11:14 pm

I guess you could consider it training. I did a 2k today and got 7:03.1. Not that far from my PB (7:00.1) and I have a really bad cold (and no, I'm not making that up, you can check). It weird cause I thought with all the training I did this winter (+220k) I would be able to get under 7min even if I was sick.

[old] mpukita · Post by **[old] mpukita** » January 29th, 2006, 11:23 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hjs @ Jan 29 2006, 06:16 PM)</div></td></tr><tr><td class='quote'>my first 2 k since 5 years. 6.24.9 drag 120, rate 31 pace very flat and that's not they way I like. The plan was : first 15/1700m 1.36 and then give all I got left. last 500 1.32/33. I didn,t had anything left and really died . At 1900 I allmost had to stop . But oke I know what I am worth now and did this without much L1 training. maybe I will have another 2k next Saterday and give It another try. </td></tr></table> HJS: 5 years, and a 6:24.9? That's awewome. If we assume a 2 second slowdown for each year of age, you are right where you were for your PB at 6:14, no? That's a very nice row! Congratulations. -- Mark

[old] ninthman · Post by **[old] ninthman** » January 29th, 2006, 11:44 pm

power hour 15060m / 205.1w / 1:59.5 Kept it at about 20-21, damper set at 1.

[old] hennmart · Post by **[old] hennmart** » January 30th, 2006, 4:21 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hjs @ Jan 30 2006, 12:16 AM)</div></td></tr><tr><td class='quote'>my first 2 k since 5 years. 6.24.9 drag 120, rate 31 pace very flat and that's not they way I like. The plan was : first 15/1700m 1.36 and then give all I got left. last 500 1.32/33. I didn,t had anything left and really died . At 1900 I allmost had to stop . But oke I know what I am worth now and did this without much L1 training. maybe I will have another 2k next Saterday and give It another try. </td></tr></table> Hi Henry, Nice race and not a bad result at all! Hennie