What Training Have You Done Today???

[old] TomR/the elder · Post by **[old] TomR/the elder** » November 23rd, 2004, 6:12 pm

First, he has to get well. What are the odds of that? Last year at Crash-B and this year at BIRC the boy was sick on race day, wasn't he? Bad luck? Excessive training? Rest up Not-quite-a-Rocket Roy. Tom Rawls

[old] Coach Gus · Post by **[old] Coach Gus** » November 23rd, 2004, 6:26 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (TomR/the elder @ Nov 23 2004, 02:12 PM)</td></tr><tr><td class='quote'> First, he has to get well. What are the odds of that? Last year at Crash-B and this year at BIRC the boy was sick on race day, wasn't he? Bad luck? Excessive training? Rest up Not-quite-a-Rocket Roy. Tom Rawls  </td></tr></table> While I can't speak for last year, I would have to say overtraining was a contributing factor to the illness right before and through BIRC. I agree with Tom that rest would be a good idea rather than jumping right in and start doing over 40K a day in addition to the other exercise mentioned. Even if he, or anyone else were completely healthy, it's never a good idea to immediately triple/quadruple your workload.

[old] Sir Pirate · Post by **[old] Sir Pirate** » November 24th, 2004, 4:43 pm

Session 1 3x2000m with 5:00 rest at a max spm of 30. 1st 6:45.9 - 30spm 2nd 6:49.1 - 30spm 3rd 6:52.5 - 29spm Session2 11360m at 25spm at 1:58.8 pace. Had a spare 45mins so was just plodding Total of 19360m today Sir Pirate

[old] Rocket Roy · Post by **[old] Rocket Roy** » November 24th, 2004, 4:44 pm

A bit embarrassed to enter today's training then in view of what has been written. 50k today split into; am, 5k warm up --19.15 5 mins rest then 10k --39.57 5 mins rest then 10k --39.43 lunch 2 x cheese on toast + some fruit then pm; 25k at what I hope is fat burning territory 110-124 bpm, my max is 180. this turned out to be at 2.18 per split. I feel fine after the sore throat has now gone. What does Cardiff matter? I'll do my best and try for a pb, but the main aim now is to get some weight off.

[old] Coach Gus · Post by **[old] Coach Gus** » November 24th, 2004, 5:08 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Nov 24 2004, 12:44 PM)</td></tr><tr><td class='quote'> 25k at what I hope is fat burning territory 110-124 bpm, my max is 180. this turned out to be at 2.18 per split.  </td></tr></table> Roy, Don't think your max HR is 180 any longer. Have you seen it that high anytime within this year? For your information: Zone 2 (60 - 70% of MHR) - This is the zone where the heart begins to benefit. Training in this zone will begin improve your hearts ability to pump blood and improve the muscle cells ability to utilize oxygen. In this zone stored body fat is the primary source of energy utilized hence this zone is referred to as the weight management zone. This is a good zone for long slow distance exercise as the body becomes more efficient at feeding the working muscles more efficiently especially with fat as the main fuel source. For you using 45 resting HR and 172 max HR 60-70% is 122-134.

[old] Xavier · Post by **[old] Xavier** » November 25th, 2004, 6:42 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Nov 24 2004, 08:44 PM)</td></tr><tr><td class='quote'> then pm; 25k at what I hope is fat burning territory 110-124 bpm, my max is 180. this turned out to be at 2.18 per split.  </td></tr></table> I didn't lose my weight doing crazy slow rows like that Roy - I was always under the impression that all that does is hurt your bum. Most of my stuff has been no less than 10k, usually either 12k, 60min, 18k, 22k or 1hr 30min. Nothing fancy or extreme with the splits, except maybe once per week where I'll burn it for an hour or so. But not right out at 2:18 splits (probably be about 2:14-15 for me) - all of my work is done under 2:00 now. It doesn't kill me, but then it doesn't exactly feel that easy all the time either. When you get a bit lighter go for a jog too (if your knee can handle it). Xav

[old] jjpisano · Post by **[old] jjpisano** » November 25th, 2004, 8:48 am

My training today is absolutely nothing. I'm recovering from a series of minor illnesses - first a thoroughly dehydrating gastrointestinal bug which struck me the AM of a 2k attempt and now a thoroughly breathtaking (literally) bronchitis. One of the challenges of training is recovering from illnesses. Questions regarding how to time the recovering and how to know when to start back full tilt are of key importance. I hope the reservoir of training that I've worked so hard to establish is not lost during this period of less activity. My three school age children are constantly awash with the latest illnesses from school and usually I don't catch them but this latest week has been sorely trying. I did a low intensity 2k after a good warmup yeasterday but that only exacerbated a relatively quiescent bronchitis. Now I'm back to waiting for my bronchitis to clear. Perhaps I can ease back into increased intensity by first doing a session of paddling, another short session or two of 60% intensity work and if all is OK with my bronchitis I can increase the intensity from there. If I were healthy, I'd be in the midst of a period of time with two major workout types: 1. 60% intensity aerobic work with SPI of 11 and 2. 80% intensity anaerobic treshold interval work performed at 10mps. But alas, it is not to be. Jim Pisano

[old] Rocket Roy · Post by **[old] Rocket Roy** » November 25th, 2004, 9:45 am

Thanks for working the range out for me Gus. I havent seen 180 since my biking days way back in the last century, 1999. So you are probably right, and the highest I've seen flat out on the erg has been 172. Xav, you are just a boy, getting rid of puppy fat! I've got the real deal to combat, the stuck on hard fat that has been with me for years, The lightest I've ever seen in past 30 years is 12 stone 12lbs, when I was on the bike. About 6 kilos off lwt that would be I guess. Just 30k today plus an hour in the spinning class, so far...............

[old] Xavier · Post by **[old] Xavier** » November 25th, 2004, 3:06 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Nov 25 2004, 01:45 PM)</td></tr><tr><td class='quote'>Xav, you are just a boy, getting rid of puppy fat! I've got the real deal to combat, the stuck on hard fat that has been with me for years, The lightest I've ever seen in past 30 years is 12 stone 12lbs, when I was on the bike. About 6 kilos off lwt that would be I guess. </td></tr></table> Roy, you are kidding me! I haven't had a six-pack for 19 years, and it's emerged within the past two months. I lost most of my weight when I was 14 (when I went down from 16 stone to 13 and a half), but since then I packed another 2 stone back on again for WIRC and the Grand Prix races this year. Today was 75.5kg, the lightest I've been in almost 10 years. It was more like huge industrial Great Dane fat rather than anything else! Xav

[old] Rocket Roy · Post by **[old] Rocket Roy** » November 25th, 2004, 3:25 pm

All I can say Xav, is You are the last person I would have thought could get to lwt. You are over 6 foot and big, I won't recognise you next time i see you. I just hope I can copy you! Very big well done's to you!!!!!!!!!!!!!! AWESOME XAVIER!! Another 10 k this afternoon making 40,360m today.

[old] Xavier · Post by **[old] Xavier** » November 25th, 2004, 6:47 pm

Cheers Roy - see you at Cardiff. Xav

[old] Rocket Roy · Post by **[old] Rocket Roy** » November 26th, 2004, 10:33 am

First session this morning lasted 2 hours and 15 mins, was 40 mins on stepper then 20 mins bike then 15,000m on erg at 2.05 pace then a 1500m race , that was easy- peasy at 1.50 This afternoon I hope to get another 25k in.

[old] ranger · Post by **[old] ranger** » November 26th, 2004, 2:40 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>my training with Gus had got me to a mid 6.30 row </td></tr></table> Roy-- Perhaps, but you are really not to a mid 6:30s row until you either row it or have some good indication that you _can_ row it. What is your indication? For instance, 8 x 500m at 1:35 (2K - 4) might be a good indication. Can you do 8 x 500m at 1:35? 4 x 1K at 1:39 (2K) might also be an indication. Can you do 4 x 1K at 1:39? A 5K at 17:20 (2K + 5) might also be a good indication. Can you do 5K in 17:20? IMHO, if you can't do these, then you don't have any good indication as yet that you can row in the middle 6:30s. ranger

[old] ranger · Post by **[old] ranger** » November 26th, 2004, 4:06 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Coach Gus @ Nov 23 2004, 01:03 PM)</td></tr><tr><td class='quote'></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (SteveV @ Nov 23 2004, 08:59 AM)</td></tr><tr><td class='quote'> 40km a day, you've been hanging around with Ranger for too long  </td></tr></table> Next thing you know he'll also be skipping and sitting for hours. Ranger I and Ranger II.  </td></tr></table> I (still) think that my daily hour of sit ups and daily hour of skipping are the keys to the quality of both my training and my racing. The core muscles are at the source of full body power and the skipping keeps me tough, quick, agile, and strong in the legs. You can't build a house without a good foundation. ranger

[old] John Rupp · Post by **[old] John Rupp** » November 26th, 2004, 4:42 pm

Running on treadmill 2x 30:00 at 2:20 pace + 10x 1 minute at 1:54.0 2k: goal ~ 1:55 1:55.1, 1:54.6, 1:54.0, 1:50.4 ... 7:34.1 df 90 .. 40 spm more rowing at 2:20 pace This surprised me to come within 10 seconds of my PB and it felt rather comfortable all the way.