What Training Have You Done Today???

[old] Cant Climb · Post by **[old] Cant Climb** » January 30th, 2006, 10:22 am

20' , 1:58.3 @ 21 spm 20' , 1:58.5 @ 21 spm did some pushup sets during the break between rows and afterwards...... and quite a bit of flexibility work......it all felt good. Hoping for a good week of rowing then will move up above the 10K per workout.....

[old] hjs · Post by **[old] hjs** » January 30th, 2006, 12:55 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Pieter @ Jan 30 2006, 02:56 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 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 </td></tr></table> Thx pieter. Saterday I will give it another go. 2 k in the Vu (uilenstede) Wieger will also compeet. For you take a good rest, that 60 K (with breaks ) but nevertheless no stroll in the park, was quit exhausting looking at your last piece. !

[old] soundave · Post by **[old] soundave** » January 30th, 2006, 5:02 pm

Per a suggestion in the PB thread, I started the "Pete Plan" today, and I really enjoyed it. 8x500m/3:30r. I had some split times I've never seen before, which was cool. Feels great to work out after a rest day!

[old] ninthman · Post by **[old] ninthman** » January 31st, 2006, 6:14 pm

Yesterday I was short on time... 1 mile hard run (about six minute pace) 30' erg (1:57.7 / 214.6w) @ 23spm, damper at 1

[old] ninthman · Post by **[old] ninthman** » February 1st, 2006, 1:34 am

warmup: 6' erg (1:59), 8' run (about 6:30/mi pace) power hour: 15083m / 206.0w / 1:59.4

[old] hennmart · Post by **[old] hennmart** » February 1st, 2006, 8:23 am

Today (hard training ): 1) 2000m...7:07.8...1:47.0...spm 26...spi 10.99 2) 8 times 250...5.55.8....1.29.0...38 spm...spi 13.07 a]......1.29.8.....37 b]......1.28.0.....41 c]......1.28.2.....41 d}......1.28.6.....38 e]......1.29.2.....35 good spm f]......1.29.4.....36 good spm g]......1.29.4.....38 little pain h]......1.29.0.....39 more pain A nice result and I’m very pleased with it (a steady pace). 30 minutes rest 3) 10k....36:30.7.....1:49.5..spm 25...spi 10.66 little bit harder than I did want to go. Hennie

[old] Geert-Jan · Post by **[old] Geert-Jan** » February 1st, 2006, 8:25 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Feb 1 2006, 02:23 PM)</div></td></tr><tr><td class='quote'>Today (hard training ): 1) 2000m...7:07.8...1:47.0...spm 26...spi 10.99 2) 8 times 250...5.55.8....1.29.0...38 spm...spi 13.07 a]......1.29.8.....37 b]......1.28.0.....41 c]......1.28.2.....41 d}......1.28.6.....38 e]......1.29.2.....35 good spm f]......1.29.4.....36 good spm g]......1.29.4.....38 little pain h]......1.29.0.....39 more pain A nice result and I’m very pleased with it (a steady pace). 30 minutes rest 3) 10k....36:30.7.....1:49.5..spm 25...spi 10.66 little bit harder than I did want to go. Hennie </td></tr></table> What a beast, still keeps on going even after 62km on a saterday greetings Geert-Jan

[old] mpukita · Post by **[old] mpukita** » February 1st, 2006, 8:29 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Geert-Jan @ Feb 1 2006, 08:25 AM)</div></td></tr><tr><td class='quote'> What a beast, still keeps on going even after 62km on a saterday greetings Geert-Jan </td></tr></table> You were reading my mind Geert-Jan. I think Hennie has the determination of a block of steel and a heart the size of a football (your football, not ours!). Nice workout Hennie!

[old] hennmart · Post by **[old] hennmart** » February 1st, 2006, 9:02 am

Thanks Mark and GJ, I'm just doing it to get fitter and faster Just row and never stop training. O yes and it's fun to train on the erg! So just try the 8 times 250m and set a good time Hennie

[old] hjs · Post by **[old] hjs** » February 1st, 2006, 9:44 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Feb 1 2006, 02:02 PM)</div></td></tr><tr><td class='quote'>Thanks Mark and GJ, I'm just doing it to get fitter and faster Just row and never stop training. O yes and it's fun to train on the erg! So just try the 8 times 250m and set a good time Hennie </td></tr></table> Man your strong!! You will pull sub 6.20 next season!!

[old] Cant Climb · Post by **[old] Cant Climb** » February 1st, 2006, 9:56 am

Last night was running short on time so decided to do a good steady-state 30 minutes piece...... results: 30' , 7801 meters , pace 1:55.4, 21 spm was pretty happy with this......current goal is to beat my last years PB of 30', 8104 and do it with 20spm, not sure when this will happen, might be too lofty of a goal

[old] Ben Rea · Post by **[old] Ben Rea** » February 1st, 2006, 10:00 pm

my team and i partnered up into groups of 3, set our ergs for 12k meters and each did 500mX8, it was a good race our crew, my team finished 3rd out of 6, not bad. we averaged at about 1:56

[old] ninthman · Post by **[old] ninthman** » February 1st, 2006, 10:27 pm

(today became a "just lift" day instead of a day off...) superset: dumbbell curls (4x8 @ 30lbs) and incline dumbbell press (4x8 @ 45lbs) superset: dumbbell front raise (4x8 @ 15lbs) and side raise (4x8 @ 15lbs) 100 pullups: hammer grip (22/15/15), wide grip (15/11/10/7) (I think I'm ready to take a huge leap forward on this. The pullups didn't really get hard. Next week, I'll do an exhaustion set and aim for, say, 35+.) bent rows: 4x9 @ 70lbs (These were kind of pointless, since there's no way I can possibly do enough to work my posterior delts and lats without wrenching my lower back. For some reason, almost no gyms have a high bench to use for bench pulls. There was one at Tufts, and by the time I had graduated, the gym had thrown it out and the rowing team appropriated it for ourselves since no one else used it. It was, however, fun to rack up 120 pounds and do a set just before a big ol' footballer hopped on and had to drop 50 pounds from the bar before they could do their work.) military: 3x20 @ 45lbs (This was just to waste time and stand next to a pretty girl.) hanging leg raises: 3x25

[old] csabour · Post by **[old] csabour** » February 2nd, 2006, 6:40 pm

This morning: 2000m warm up 4 x 4000m 1st spm 18 - 2:06 2nd spm 28 - 1:53.5 3rd spm 18 - 2:12 4th spm 24 - 1:58.8

[old] csabour · Post by **[old] csabour** » February 2nd, 2006, 6:41 pm

This Evening: Pool Running Approx. 40 minutes of work 8000m today's total 26 000 m