What Training Have You Done Today???

[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

[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