What Training Have You Done Today???

[old] Rowingrunner · Post by **[old] Rowingrunner** » January 4th, 2006, 9:59 pm

5K at 5 AM

[old] Cant Climb · Post by **[old] Cant Climb** » January 5th, 2006, 10:29 am

This is my first post of this sort.. I rowed 5 days in a row starting on the January 1. Day 1 - 30 minutes 1:58.2 22 SPM Day 2 - 30 minutes 1:56.2 22 SPM Day 3 - (5am session) always slower in the morning......did 2 X 20 at 2:00 Day 4 - (5am) 3 X 10 minute with 2 minte rest, did 3 set of pushups during rest. Day 5 - (5am) 1K warmup then the 1:40 , 20s rest interval workout on PM3 AVG 1:51 then 2k warm down......also threw 3 sets of pushups Rode the mountainbike on xc ride on Day 1,2,4,5 for about 9 hours total. Tommorrow is rest day.

[old] hennmart · Post by **[old] hennmart** » January 5th, 2006, 10:57 am

Training: 1) HM.....1:20:04.5......1:53.9........spm 20......11.84 spi meters.............pace...........dps............spm ------------------------------------------------------- 4220................1:53.5..........13.2.............20 4220................1:53.6..........13.2.............20 4220................1:54.2..........13.1.............20 4220................1:54.5..........13.1.............20 4217................1:53.6..........13.2.............20 Hennie

[old] Cant Climb · Post by **[old] Cant Climb** » January 5th, 2006, 11:37 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Jan 5 2006, 09:57 AM)</div></td></tr><tr><td class='quote'>Training: 1) HM.....1:20:04.5......1:53.9........spm 20......11.84 spi meters.............pace...........dps............spm ------------------------------------------------------- 4220................1:53.5..........13.2.............20 4220................1:53.6..........13.2.............20 4220................1:54.2..........13.1.............20 4220................1:54.5..........13.1.............20 4217................1:53.6..........13.2.............20 Hennie </td></tr></table> I have been lurking in the forums for awhile now but i still dont know what dps and spi are.....can someone tell me......? thx.

[old] hjs · Post by **[old] hjs** » January 5th, 2006, 12:25 pm

yesterday. fitness. legs, chest and triceps. Afterwards 20 min row rate 24 pace 1.49.4 Today 2 k warm up 11 x 300 m rest 1 min. rate 32 drag 1.15 pace av 134.8 al of them between 35 and 34.4, al at 32 rate. out 2 k

[old] hennmart · Post by **[old] hennmart** » January 5th, 2006, 1:33 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Cant Climb @ Jan 5 2006, 05:37 PM)</div></td></tr><tr><td class='quote'>I have been lurking in the forums for awhile now but i still dont know what dps and spi are.....can someone tell me......? thx. </td></tr></table> SPI = stroke power index DPS = distance per stroke See also: <a href='http://www.machars.net/spi.php' target='_blank'>http://www.machars.net/spi.php</a> Hennie

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » January 6th, 2006, 12:02 pm

Today: 30r20. 2K W/U - 8:27.6, 2:06.9, 28SPM, HR150 30r20 - 7519m, 1:57.7, 20SPM, MHR173 - New PB by 13m 2.5K W/D N/S - 12:24.2, 2:28.2 24SPM, HR141 5:00 splits for 30r20 as follows: 1. 1253m, 1:59.7, 20SPM, HR161 2. 1254m, 1:59.6, 20SPM, HR167 3. 1252m, 1:59.8, 20SPM, HR169 4. 1252m, 1:59.8, 20SPM, HR170 5. 1252m, 1:59.8, 20SPM, HR171 6. 1253m, 1:59.7, 20SPM, HR173 Perhaps things are getting back on track at last...

[old] csabour · Post by **[old] csabour** » January 6th, 2006, 6:32 pm

ive been very ill so this is my first erg piece since thursday last week. 2k warmup 12k cat5 (hr160) 55minutes 4x50 jumpsquats 15 minute bike warm down

[old] hjs · Post by **[old] hjs** » January 7th, 2006, 12:04 pm

3 x 5 k, free rate, drag 115 first 1.57.9 rate 21 5 min rest second 5 k test 17.20.2 144.0 rate 28/29 all 500m splitst 144.x 9 th 43.5 10 th 40.0 rate 32 5 min rest. third 156.7 rate 24

[old] csabour · Post by **[old] csabour** » January 8th, 2006, 12:49 pm

2k warm up 75' "hour of power" 3 pyramids no breaks 1' each rate: 15,16,17,18,19,20,21,22,23,24,25,26,27,26,25,24,23,22,21,20,19,18,17,16,15 x 3 avg split 2:11 17311meters total meters yesterday: 19311m

[old] csabour · Post by **[old] csabour** » January 9th, 2006, 9:41 am

10 minute bike ride warm up 2x6000m 1st - strapless, 2:11 18spm 2nd - strapted, 2:10 18spm

[old] Cant Climb · Post by **[old] Cant Climb** » January 9th, 2006, 9:54 am

Yesterday 30min @ 1:56.8 25r 2 Hour mtb ride. This morning 10K @ 1:56.9 27r 2 hour mtb tontite after work.

[old] Carl Henrik · Post by **[old] Carl Henrik** » January 9th, 2006, 10:11 am

Hi community I did two memorable training session a few weeks back when on vacation on Gran Canaria. One was intervalls running up a mountain side, about 800m continuous and very steep uphill. There are no such mountains where I live and it makes all other hill running I've done ridiculous in comparison. I heard other tourists commenting and panting from just seeing me run by which was fun. Great work out. Felt the whole body flooded in lactic acid and it's something I would consider doing regularly if I had access to such a mountain. Biked on a gym for 30 mins averaging 310w, after a session of front squats, deadlifts and benchpress. Great view of the ocean on top of a shopping mall, open air type of gym. Nice ladies to look at aswell. A big contrast to my rowing club's anbandoned industry basement style gym filled with sweaty blokes training to perform rather than pose. Yesterday I erged a progressive ladder after warm up. Starting at 220w and incrementing 10w at a time, keeping each intensity for one or two minutes. ending at 300w. It was short and fun and hence suited my not so structured training over the last month. I had no prefix goal whatsoever with it but it still became a good work out and much more fun and interesting than fixing time and intensity from the beginnning. Doing two intervals of this or a pyramid would be nice training I think but the mental looseness mustn't suffer or the main characteristic of this work out would be lost.

[old] ancho · Post by **[old] ancho** » January 9th, 2006, 10:26 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(csabour @ Jan 9 2006, 02:41 PM)</div></td></tr><tr><td class='quote'>10 minute bike ride warm up 2x6000m 1st - strapless, 2:11 18spm 2nd - strapted, 2:10 18spm </td></tr></table> You're biking strapless? Does it improve your technique? How about 10spms OTB (On The Bike)

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » January 9th, 2006, 10:32 am

Haven't done anything that wasn't restricted in some way since my back injury in November. So did 8 X 250m/2:00r for the Sub-7 IRC Monthly Challenge. Results: 6:19.3, 1:34.8, 34SPM, MHR173, DF134. Splits: 1. 47.5, 1:35.0, 34, 166 2. 47.4, 1:34.8, 34, 168 3. 47.4, 1:34.8, 33, 167 4. 47.4, 1:34.8, 35, 168 5. 47.4, 1:34.8, 34, 168 6. 47.5, 1:35.0, 34, 166 7. 47.4, 1:34.8, 34, 168 8. 47.2, 1:34.4, 34, 173 2K W/U & W/D. Very satisfying workout. Nice to go hard and fast for a change. Back to the steady state stuff tomorrow.