What Training Have You Done Today???

[[old] george nz]

Well done Bill, I think it is time to review that 2k PB time of yours <br /><br />Today was a steady 12k in the mid 1:56's. Had planned on 15k but after a day soaking in some thermal hotpools (day off with the kids on school holiday), I was really just not that motivated.<br /><br />Tomorrow back to it with 4 x 1000 (last avg was 1:39.5)<br /><br />George

[[old] RowedandRode]

Friday is my "triathlon" day:<br /><br />Rowing: 5000 m erg, pace boat setting at 2:22 (I killed it with a 2:19 pace)<br /><br />Weight training: 30 min - mix of abs, upper & lower body (free weights)<br /><br />Running: 8.11 km hill repeats (9 x 300 m), 300 m downhill recovery, 5:55/km pace - very tough after doing weights. Cool down: 1.5 km.

[[old] PeterWilkinson]

2K Warmup @ 2:04.4 30SPM HR148<br /><br />30:00 Steady row 7663m @ 1:57.4 (PB + 2.3) 29SPM HR166<br /><br />2K Warmdown (No straps) @ 2:14.6 26SPM HR144<br /><br />Have a good weekend guys...

[[old] george nz]

Saturday morning<br /><br />4 x 1000 / 5 rest<br /><br />1. 1:39.9 / 3:19.7 / 29spm<br />2. 1:39.9 / 3:19.7 / 28spm<br />3. 1:39.8 / 3:19.6 / 28spm<br />4. 1:38.5 / 3:17.0 / 30spm<br /><br />Avg 1:39.5<br /><br />Quite happy with this session despite it being no faster than the last time I was much more consistant. Last time I was quicker early and then blew up, this time I wanted the last to be the quickest and it was, hence <br /><br />George

[[old] chickenlegs]

1000 m x 6, 3' rest:<br />1:39.9 (27)<br />1:40.0 (27)<br />1:39.8 (27)<br />1:39.9 (27)<br />1:39.9 (28)<br />1:39.8 (27)<br /><br />much harder than I thought.<br />and now I have to take aim at 1:39.0...

[[old] george nz]

Sunday 9th<br /><br />Easy day with about 30min in the mid 1:57's then some abs work and then 10min at about 1:55<br /><br />Day off from the gym tomorrow and back to work after a week off with the kids on school holidays - gonna miss lying in in the morning and relaxed 10am sessions - back to 5:30am <br /><br />George

[[old] chickenlegs]

1000 m x 5, 3' rest:<br /><br />1:38.9 (26)<br />1:38.8 (27)<br />1:38.3 (27)<br />1:38.8 (27)<br />1:38.9 (27)<br /><br />there was a 6th one that ended after about 400 m.<br /><br />next time...<br /><br />

[[old] george nz]

<!--QuoteBegin-chickenlegs+Oct 10 2005, 08:01 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(chickenlegs @ Oct 10 2005, 08:01 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->1000 m x 5, 3' rest:<br /><br />1:38.9 (26)<br />1:38.8 (27)<br />1:38.3 (27)<br />1:38.8 (27)<br />1:38.9 (27)<br /><br />there was a 6th one that ended after about 400 m.<br /><br />next time... <br /> </td></tr></table><br /><br />Nice session and quicker than the other day. Is there are reason you repeated the session so soon after the other one?<br /><br />What do you see as the objective to this sort of interval session?<br /><br />George

[[old] PeterWilkinson]

Today:<br /><br />2K Warmup 8:30.1 @ 2:07.5 29SPM HR149<br /><br />5:00 Warmup 1142m @ 2:11.3 22SPM HR145<br /><br />2K Time trial 7:19.4 @ 1:49.8 32SPM MHR167<br /><br />5K Warmdown (no straps) 20:25.6 @ 2:02.5 24SPM HR159<br /><br />Terrible session. Was due to do 8 X 500m. Changed my mind after the first warmup and decided to do a time trial, which went fine for the first 1400m, (average pace @ 1:44.9) then I stopped without really knowing why. Head just told me to stop, and I stopped. Started rowing again but the pace was gone.<br /><br />Very disappointing...

[[old] george nz]

<!--QuoteBegin-PeterWilkinson+Oct 11 2005, 02:09 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PeterWilkinson @ Oct 11 2005, 02:09 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Today:<br /><br />2K Warmup 8:30.1 @ 2:07.5 29SPM HR149<br /><br />5:00 Warmup 1142m @ 2:11.3 22SPM HR145<br /><br />2K Time trial 7:19.4 @ 1:49.8 32SPM MHR167<br /><br />5K Warmdown (no straps) 20:25.6 @ 2:02.5 24SPM HR159<br /><br />Terrible session. Was due to do 8 X 500m. Changed my mind after the first warmup and decided to do a time trial, which went fine for the first 1400m, (average pace @ 1:44.9) then I stopped without really knowing why. Head just told me to stop, and I stopped. Started rowing again but the pace was gone.<br /><br />Very disappointing... <br /> </td></tr></table><br /><br />Peter, disappointing yes but take it as a learning experience. You had not planned on doing the 2k and invariably if your head is not in the right space then it wont happen. You KNOW you can do it quicker because your training shows it, so therefore what you need to take from the effort is not that it was a problem physically but mentally. Just another example that there are many facets to achieving your goal and that none can be neglected if you are to succeed.<br /><br />I know you can do it - and so do you!!!<br /><br />George<br />

[[old] george nz]

Back at work and so back to early mornings 5:30am and down at the gym so that was the first battle won but it was a close thing.<br /><br />Today was 4 x 2k / 5r which has been a problem for me the last 2 times as I have bailed out on the last interval and paddled home. A mental thing not a physical.<br /><br />Today I went conservatively for 7500 of the 8000 total.<br /><br />1. 1:46.9 / 7:07.7 / 26<br />1. 1:46.8 / 7:07.1 / 26<br />1. 1:46.6 / 7:06.5 / 26<br />1. 1:44.7 / 6:58.9 / 27 - last 500 the avg pace dropped from 1:45.9 to the 1:44.7<br /><br />So I finished and was happy, the 'monkey off my back', and was able to come to work and sleep in peace <br /><br />George

[[old] chickenlegs]

[quote=george nz,Oct 10 2005, 02:18 AM]<br />[quote=chickenlegs,Oct 10 2005, 08:01 PM]1000 m x 5, 3' rest:<br /><br />1:38.9 (26)<br />1:38.8 (27)<br />1:38.3 (27)<br />1:38.8 (27)<br />1:38.9 (27)<br /><br />there was a 6th one that ended after about 400 m.<br /><br />next time... <br />[/quote]<br /><br />Nice session and quicker than the other day. Is there are reason you repeated the session so soon after the other one?<br /><br />What do you see as the objective to this sort of interval session?<br /><br />I think I see your implied point: a session as hard as 1000 m x 6, 3' rest, should probably be done with more days to recover since the last one.<br /><br />Considering how it ended (failure to complete the last one), you may have a valid point.<br /><br />Objective of this type of session?<br />I think it would make me faster over 2000 m.<br />The pace and rate are very similar to a 2000 m race.<br />The shorter distance makes it easier to cope mentally (and physically), the rest and repetition should train the leg muscles and the heart to this type of exertion.<br /><br />chickenlegs<br /><br />196 cm, 92 kg

[[old] bmoore]

4 x 1k with a goal pace of 1:44.0<br /><br /><!--c1--><table width='95%' cellspacing='1' cellpadding='3' border='0' align='center'><tr><td><b><div class='genmed'>CODE</div></b></td></tr><tr><td class='code'><div><!--ec1-->  Pace  Rate  HR<br />1:44.0  32   168<br />1:43.9  32   171<br />1:43.6  33   172<br />1:43.8  33   172<!--c2--></div></td></tr></table><br /><br />I found there's not alot of room to make up for a lost .1 on the average pace. I recall wanting to give up 2-3 times during this, including during the last rep! What a mind game this one is...<br /><br />I'll keep cranking away and watching the workouts progress...<br /><br />(Peter, I half-way thought of throwing in a 2k in today as well, maybe because of your attempt. I'm sorry you didn't make it sub-7 just yet. We both need to bank some more fast meters before making that withdrawal).

[[old] george nz]

Well done Bill on holding that last one under 1:44. From what they say this should mean a sub 7:00 2k NOW if you want it .... there is of couse only one way to find out.<br /><br />George

[[old] PeterWilkinson]

Today:<br /><br />13,500m steady row. 53:51.8 @ 1:59.6 25SPM MHR162.<br /><br />Just did this distance because it takes my season total (since 1st May) to 1,000,000m.