What Training Have You Done Today???

[old] ranger · Post by **[old] ranger** » January 15th, 2005, 4:26 pm

Yesterday: an hour of skipping, 25K UT1 (various formats), 70 min. stepping at 285 watts Today: an hour of skipping, 25K UT1 (various formats), 70 min. stepping at 275 watts Ramping up nicely now. Pushing the UT1 down to AT. Might start some Freed workouts. 2 x 6-8K at 1:45, etc., just to see if I can do them. More UT1 stuff. 1:45 at 25 spm and 114 df. (leading with the legs) is not in the same technical world as 1:45 at 32 spm and 200 df. (leading with the back and arms). _Very_ different. 17:00 5K and 35:00 10K are looming on the horizon. In my warm up today, I was doing 1:52 at 22 spm (UT2) at 146 bpm. My heart is settling down. I am getting more and more efficient with the new stroke. Much more stress on my quads with the new stroke, especially as I approach AT paces. My legs are now doing the work. ranger

[old] John Rupp · Post by **[old] John Rupp** » January 15th, 2005, 4:39 pm

Jim, Interesting information from ErgMonitor. I like that it shows you your stroke length (44 to 50 inches). I've estimated mine to be 46-47 inches, so this sounds in the ballpark. I would find a drive:stroke ratio useful too, however wish it as given as a percentage. It would probably be too much to ask for it to eliminate the catch and finish from the ratio, to make the drive vs recovery percentage more accurate. However it is still a nice feature and I could work around that. Peak torque range, peak handle force, and peak handle speed would be quite useful to me too. Nice results. Thanks for posting them.

[old] John Rupp · Post by **[old] John Rupp** » January 15th, 2005, 4:47 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (John Rupp @ Jan 13 2005, 04:17 PM)</td></tr><tr><td class='quote'></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (ranger @ Jan 13 2005, 07:02 AM)</td></tr><tr><td class='quote'> I still seem to be a little more efficient on the stepper than on the erg. Can't yet do 1:47 pace (285 watts) for an hour at 148 bpm on the erg, at least not with a good strong stroke (e.g., 22-24 spm).  </td></tr></table> Are you stepping at 44-48 strides per minute? </td></tr></table> </div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rocket Roy @ Jan 14 2005, 12:32 AM)</td></tr><tr><td class='quote'> John, at 213 watts I step at 61 spm at 245 watts 71, and at 287 watts 81 steps per min. </td></tr></table> Roy, Thanks for your reply. If Rich does the same, that is higher than double his 22-44 on the erg. Naturally, the watts would also be higher. The stepper appears to be slightly more than double the rowing rate, and 1/2 of a running rate. I checked on the treadmill this morning and was keeping a very even 180 strides per minute, probably that same that I do every morning.

[old] makesureyoudoitright · Post by **[old] makesureyoudoitright** » January 15th, 2005, 5:44 pm

First outing was cancelled because of a no show, so we did a 2x7' piece @ AT, then a 30 minute run at UT2/UT1. Then we did a 2 hour outing, rowing probably 15k in total.

[old] DougB · Post by **[old] DougB** » January 15th, 2005, 6:54 pm

Yesterday was a rest day so today I was full of energy again. 4000m @ 1:48 2:00 rest 4000m @ 1:47 That was too easy, so I added a bonus round (with about 8-10 minutes rest): 4000m @ 1:46 (first 2K), 1:45 (second 2K) The last 2K was 6:59.3, and even that was somewhat easy, and the only time I was breathing hard. Everything was S10MPS, with ErgMonitor this time. Those rest days sure make a big difference!

[old] Atorrante · Post by **[old] Atorrante** » January 15th, 2005, 10:26 pm

Since I'm training for upcoming 10K running races, today made a recovery row, i.e. 10K in 38:20. Have found that rowing is great as "easy days" from running (and viceversa). After a month of cross training between running and rowing, I'm feeling great at both, thank to God.

[old] neilb · Post by **[old] neilb** » January 16th, 2005, 9:24 am

I have a sore finger, I think I have strained a tendon ona 90 min row last week so took a break and used the cross trainer. 60 mins at UT1 HR pace. Legs only, hands completely free. I find that this helps me concentrate on the leg power and also as I am not holding on it recruits the stablizer muscles in the legs and the core to help maintain posture and balance.

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 16th, 2005, 11:10 am

2k, 20 mins stepper 290w, 30 mins bike 2k, 20 mins stepper at 290w,

[old] Sir Pirate · Post by **[old] Sir Pirate** » January 16th, 2005, 11:36 am

Just a steady 7000m at 1:49 pace today, after yesterdays HM. Total of 10K today. Sir Pirate

[old] grams · Post by **[old] grams** » January 16th, 2005, 3:44 pm

Carol, How do you maintain such a high stroke rate for so long? I run out of air if I do 27 spm for very long, 2k is my max length for the fast stuff. What is your breathing rhythm? grams

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » January 16th, 2005, 4:24 pm

Grams I use to everything at 32-33spm when I first started so I spose 27 seems low... I also do a lot of 30 mins sessions at 20-22spm .... mmmm breathing just one a stroke normally..don't know if my old swimming training kicks in with the breathing..but don't even think about it ...... today only done 5.5 k leg is aching so I am going to give it a miss now for a couple of days ... Aerial came today and I showed off and pulled a low pull of 1.48 with the foot on the cushion ..... I also made her do a 2k test cos she has become a bit tentative about doing them .....she did have a cold but she was only 4 secs down on her Pb .... so hopefully the pink dragon as she has nicknamed me will be able to cox her to a pb in Glasgow next week .

[old] ranger · Post by **[old] ranger** » January 16th, 2005, 5:58 pm

Just UT2 stuff today. An hour of skipping, 30K at UT2 pace and rate on the erg, 70 minutes of stepping at 280 watts. Heart rate on the stepper is going down nicely. Flat at 142 bpm today. Running much cooler and smoother. ranger

[old] Jim Barry · Post by **[old] Jim Barry** » January 16th, 2005, 10:43 pm

5k at 1:54. HR ends a little high at 185, but I did add the challenge to bring my SR down to a more training sensitive 27 spm and had no leg burn. I had been "racing" a little too much in training . The geek in me is loving the ergmonitor. I'm seeing a little longer drive in today's row. Up 4 cm to 122 (48 inches). Drive to Recovery 1:2.34 (30% of the time on the drive 70% on the recovery). Time on drive about 0.6 to 0.7 seconds. Drag 114. SPI 9.67. Typical peak torque at 11Nm at 50cm. Good stuff PaulS and MikeN. All the erg data you wanted, but were afraid to ask. Cool to see exactly how the stroke forces and timing changes when I went for a few harder strokes at 1:38. Seems the big value is once you build a quality stroke, you know what it looks like and then you can force yourself to row like that in subsequent workouts (or tune it a little from that benchmark stroke).

[old] chickenlegs · Post by **[old] chickenlegs** » January 17th, 2005, 3:26 am

10 km at 1:49.5 (22) no straps. tomorrow starts the pain (race pace training - i race in 2 weeks).

[old] Rocket Roy · Post by **[old] Rocket Roy** » January 17th, 2005, 5:53 am

today ; 6k at 1.52, 60 mins of hard bike, 20 mins stepper at 290w, 5k warm down. 79.6 kilos today