What Training Have You Done Today???

[old] FREDDYBEACH ROWER · Post by **[old] FREDDYBEACH ROWER** » February 3rd, 2006, 2:59 pm

Hi All I'm at 61.5k since Jan 18/06, my goal is 100k by the end of Feb, I don't think I'll have a problem with that. I did a PB in the 5k today 25.09.1 with a setting of 10. So it's coming and the good news IMO was that the muscles were burning a little but I wasn't winded, their is more in the tank. I love it! Have a great day Cheers Tony

[old] Xeno · Post by **[old] Xeno** » February 3rd, 2006, 3:14 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(FREDDYBEACH ROWER @ Feb 3 2006, 11:59 AM)</div></td></tr><tr><td class='quote'>Hi All I'm at 61.5k since Jan 18/06, my goal is 100k by the end of Feb, I don't think I'll have a problem with that. I did a PB in the 5k today 25.09.1 with a setting of 10. So it's coming and the good news IMO was that the muscles were burning a little but I wasn't winded, their is more in the tank. I love it! Have a great day Cheers Tony </td></tr></table> Good job Tony, I ended up running the workout at the IO, rowing a total of 8kms. It was good fun had by all, including two brand spanking new individuals. XENO

[old] csabour · Post by **[old] csabour** » February 3rd, 2006, 4:17 pm

1000m warm up 41' pyramid 6'@14, 5'@16, 4'@18, 3'@20, 2'@22, 1'@24 and down avg split 2:05 total meters: about 11000 today

[old] ninthman · Post by **[old] ninthman** » February 4th, 2006, 8:27 pm

45' erg (1:59.8 / 203w) 5k run (first mile @ 8:00, second @ 7:00, third @ 5:56) tricep extension w/ dumbbell behind head 4x8 @ 45lbs front and side raises 4x8 @ 15lbs 50 pullups (25 normal grip + 25 hammer)

[old] Carl Henrik · Post by **[old] Carl Henrik** » February 5th, 2006, 11:26 am

15 + 15 + 16 min , 3 min rest, ave 242w. It felt so good at the end I kept going an extra minute. Training the last weeks has improved fitness alot. i'll see if it will improve past current PB level. I'm very comfortable with my training program right now.

[old] mat g · Post by **[old] mat g** » February 5th, 2006, 11:33 pm

Today, the most important race of ice canoe. Nice training over last 6 months with specific work last month to peak this week. Score: FIRST at the qualification with 1:49.5 ( 4 sec before second place) FIRST at the race with 54min (30 sec before second) The race was tight but we accelerated the rhythm the last 500m to gain 30 sec to win the race! The condition was really hard: wind of 35 km/h, slushy / soft ice, rainy in the morning for preparation. The team are really happy because the other team was strong too. My girlfriend's team finished in 4th position. Solid race too! I'll post pictures tomorrow!! Bye

[old] hennmart · Post by **[old] hennmart** » February 6th, 2006, 2:30 pm

Training today: 1) 60 minutes....16114 metrs...1:51.7...spm 25..spi 10.05 ....1...15 min....3990...1:52.8....spm 24 ....2...15 min....4051...1:51.1....spm 25 ....3...15 min....4053...1:51.0....spm 25 ....4...15 min....4018...1:52.0....spm 26 2) 5000m...19:29.3...1:56.9..spm 26 c/d Total for the day: 21114 m. Hennie

[old] Carl Henrik · Post by **[old] Carl Henrik** » February 6th, 2006, 2:35 pm

Amongst other things: 22reps of 110kg deadlift. No probs!

[old] ninthman · Post by **[old] ninthman** » February 6th, 2006, 11:57 pm

Two hour nonstop erg. 30,177m / 206.1w / 1:59.3 Started at 22spm, but gradually went up to about 25spm by the last half hour. I didn't check the drag factor, but I set the damper at 2.5 and it felt about like DF 90, what I usually use for distance stuff. Since I could do sub-2:00 for 30k just off the cuff, with no water and no powergoo or Fig Newtons or anything, I've become pretty confident that I can knock off a sub-2:00 marathon at my current level of fitness with some kind of real setup for hydration and nutrition.

[old] jd187144 · Post by **[old] jd187144** » February 7th, 2006, 5:47 pm

My favorite of the day, an interval workout based on short time rowing and shorter time resting. Emphasis on maxing out each interval with strok rates starting low and then gradually increasing to open in the last set. Perfect for building musclue memory and strength. (specfics are confidentail ) Then a nice 2x45minute nap Lastly a 3x20minute light recovery row with an average split of 1:56.0

[old] ninthman · Post by **[old] ninthman** » February 8th, 2006, 1:02 am

Six to seven miles easy run. Still a bit knackered from yesterday's uber-long erg.

[old] John Rupp · Post by **[old] John Rupp** » February 8th, 2006, 3:28 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(ninthman @ Feb 1 2006, 06:27 PM)</div></td></tr><tr><td class='quote'> 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+.) </td></tr></table> Impressive. What is a hammer grip?

[old] ninthman · Post by **[old] ninthman** » February 8th, 2006, 1:00 pm

"Hammer grip" is when your hands are aligned with your thumbs facing your face, rather than inward. Imagine you've got a hammer in your hand and you're about to drive a nail. Like that. On this apparatus, the grips for that style are closer together than the really wide ones I'd have to use for ordinary overhand pullups. Those are too wide for someone of my size, and I don't feel like I get as much translation as I'd like. (I don't really hang that far down when in the relaxed position, because my hands are about a foot farther apart than shoulder-width.)

[old] lyons9890 · Post by **[old] lyons9890** » February 8th, 2006, 7:43 pm

2 sets of 10x100 meter peices...1 minute rest inbetween each peice and 5 minutes rest inbetween each set....a lot of my teammates were 'cheating' and pulling hard on the fly wheel during the rest, so they get a little head start on the peice...when they did this the peice would start out as a 1:17 split...i tried hard to do this but i just couldnt so i just did my peices right and i was still really upset with my scores

[old] csabour · Post by **[old] csabour** » February 8th, 2006, 7:50 pm

2000m warm up 75' @ 16spm hr 140 2:25 pace 15500m today's total 17550m