What Training Have You Done Today???

[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

[old] hjs · Post by **[old] hjs** » January 30th, 2006, 5:17 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(mpukita @ Jan 30 2006, 04:23 AM)</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 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 </td></tr></table> Tkx Mark, It was very hard, last weekend my 6 k went nice and smooth but this 2 k was een real killer the last minute. I don,t use age as an exuse. No need to do so I think. My pr is not within reach at the moment but If I can train well the upcoming year. maybe maybe?

[old] hjs · Post by **[old] hjs** » January 30th, 2006, 5:22 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Jan 30 2006, 09:21 AM)</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 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 </td></tr></table> Thx hennie, Wieger did very well. he pulled 6.27.9 he could excellerate the last 250/300 meters and just stay ahead of Duuk van der Knaap, pulling 6.28.7. His best 2 k in 3 years, he was very pleased. For myself, the last part you need to race a 2k, the anaerobic part is not there, but I haven,t been able to train properly.

[old] Pieter · Post by **[old] Pieter** » January 30th, 2006, 9:50 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Jan 29 2006, 07:06 AM)</div></td></tr><tr><td class='quote'>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 </td></tr></table> Hennie and GJ, Amazing you were able to type yesterday after all those k's the feeling in my legs and arms has come back and I'm able to type my stats for the DRP challenge of saturday (realizing I'm off-topic ) 30:00.0 8.223 26 01:49.4 30:00.0 8.037 26 01:51.9 30:00.0 8.020 27 01:52.2 30:00.0 8.021 27 01:52.2 30:00.0 7.922 26 01:53.6 30:00.0 7.751 26 01:56.1 30:00.0 7.700 27 01:56.8 30:00.0 7.376 25 02:02.0 1 63.050 And here some photo's of the challenge: <a href='http://web.mac.com/pdejong2/iWeb/Site%2 ... 933E0.html' target='_blank'>http://web.mac.com/pdejong2/iWeb/Site%2 ... tml</a> Cheers, Pieter

[old] Pieter · Post by **[old] Pieter** » January 30th, 2006, 9:56 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hjs @ Jan 29 2006, 05:16 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> Henry, Congratulations with your 2k row !!! amazing time especially for someone who's out of comp. for more then 5 years due to serious backproblems. I hope you keep improving, so you can have a shot at your pb. Cheers, Pieter