Search found 97 matches

by VeloMark
March 30th, 2018, 2:52 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 32680
Views: 5163222

Re: What Training Have You Done Today?

I'm struggling to keep high intensity work in my schedule. Without an upcoming race for motivation, it's easy to put off. But, I'm really enjoying the low stroke rate work and feel it's going to give me a big boost come next season. Today I started off with my usual 1 x 5K using Fletcher's 2K race w...
by VeloMark
March 18th, 2018, 7:25 pm
Forum: Training
Topic: Combining Rowing with Cycling
Replies: 2
Views: 2211

Re: Combining Rowing with Cycling

Hey Bob, Yes, I combine erging and turbo. I'm primarily a cyclist, been racing for many years, but added rowing to my routine last Summer. I still want to be fast on the bike, so erging is primarily to help balance muscle groups not used on the bike. It's been a bit of a struggle trying to keep a li...
by VeloMark
March 16th, 2018, 7:42 pm
Forum: General
Topic: Donating Blood
Replies: 6
Views: 9040

Re: Donating Blood

From a quick Google search... How long will it take to replenish the pint of blood I donate? The plasma from your donation is replaced within about 24 hours. Red cells need about four to six weeks for complete replacement. That's why at least eight weeks are required between whole blood donations. S...
by VeloMark
March 16th, 2018, 4:59 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 32680
Views: 5163222

Re: What Training Have You Done Today?

Welcome back Anth! Glad to hear your back has improved. From experience, you can't rush regaining fitness, but you can set yourself back. So, ease back into it and you'll be back up to speed before you know it. Mike, thanks! I've been in 'maintenance' mode since early February, but have had the sens...
by VeloMark
March 16th, 2018, 3:04 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 32680
Views: 5163222

Re: What Training Have You Done Today?

All this talk about kettlebells... my curiosity got me back into slowing my SPM, now I'm finding myself reading/watching KB workouts! Last Friday I found myself .1 seconds behind my PB for 4 x 1K/3r, with a pretty controlled effort. Going into today's 4 x 1K I had in mind to forgo my typical .5 seco...
by VeloMark
March 13th, 2018, 4:33 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 32680
Views: 5163222

Re: What Training Have You Done Today?

Got on the rower for 2 x 5K again today. Planned to start with my usual modified Fletcher's warmup, but after a couple of minutes @ 20 spm I decided to see if I could maintain that for a SS 5K. I've been lowering my stroke rate recently, with 22 being the slowest I've been comfortable with. Managed ...
by VeloMark
March 11th, 2018, 3:51 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 32680
Views: 5163222

Re: What Training Have You Done Today?

It was 2 x 5K again today. Started off with my usual 5K using Fletcher's 2K race warm up for my first interval (I do push the pace in the first 11 minutes when doing this as part of a workout, as opposed to warming up for a race). Decided to attempt this strapless. It went well, until the 30" 1:42 s...
by VeloMark
March 11th, 2018, 12:02 pm
Forum: Training
Topic: New Personal Best! Brag About That New Pb!
Replies: 9895
Views: 1576624

Re: New Personal Best! Brag About That New Pb!

Well done Lance! Sub 7 is a huge milestone, congratulations!
by VeloMark
March 10th, 2018, 9:40 pm
Forum: Health & Fitness
Topic: Vegetarians - do you track your protein intake?
Replies: 24
Views: 7711

Re: Vegetarians - do you track your protein intake?

Been vegan for many years now, haven't measured my protein intake. From what I've seen, calling oneself a vegan or vegetarian doesn't necessarily equate to a healthful diet. I know many who primarily subsist on pastries and refined flour. I put a lot of energy into following a whole foods plant base...
by VeloMark
March 9th, 2018, 5:40 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 32680
Views: 5163222

Re: What Training Have You Done Today?

Haven't been posting much lately, not much to post about. But, wanted to check in as there's been a lot of really great work being done by all. Mike - you're KB workout is just downright impressive! Great work. I'm still working on slowing my stroke rate, getting pretty comfortable in the 21-22 rang...
by VeloMark
February 26th, 2018, 9:15 pm
Forum: Health & Fitness
Topic: Rib Stress Fracture
Replies: 6
Views: 4396

Re: Rib Stress Fracture

Erg'd this AM but will need to take a break. Had a CT scan today, diagnosed with a rib stress fracture. Hey Steve, Ended up with a stress fracture many years ago working low stroke rate stuff. So, in addition to watching your DF, I'd also suggest you stay away from low stroke rate work for a little...
by VeloMark
February 25th, 2018, 8:35 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 32680
Views: 5163222

Re: What Training Have You Done Today?

@Lance - Impressive! Well done. @Stu - Being new to a lower stroke rate, your progress is motivating. Nice work. @Rod - Congratulations Rod! Nice to reap the rewards of your hard work. Today was another 3 x 5K, 1st was Fletcher's 2K race warm up for 1:45 pace w/ straps, 2nd and 3rd were r22 and 21 w...
by VeloMark
February 23rd, 2018, 5:39 pm
Forum: Competition
Topic: A Slice of the WIRC 2018
Replies: 7
Views: 3023

Re: A Slice of the WIRC 2018

Rick, Really enjoyed, and appreciate your race report(s). I think I first remember reading one of your race posts back in 2001, and even returned to read them for many years that I didn't row. Back after a 16 year layoff, it was fun to see you're still at it, and still posting great reports. Thanks ...
by VeloMark
February 23rd, 2018, 4:20 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 32680
Views: 5163222

Re: What Training Have You Done Today?

@Stu - :D Friday Vo2max. Even slightly below all out, these are still always surprisingly uncomfortable. 4 x 1K/3r. Warm up 5K using Fletcher's 2K race warm up for 1:45 pace, then: Time Meters Pace Watts Cal/Hr S/M 14:20.6 4,000m 1:47.5 281 1266 33 154 3:37.8 1,000m 1:48.9 271 1231 32 148 3:36.9 1,0...
by VeloMark
February 22nd, 2018, 3:36 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 32680
Views: 5163222

Re: What Training Have You Done Today?

https://s14.postimg.org/6og95k29p/20180222_064004.jpg Happy with the result although with hindsight I probably should have maintained the pace throughout. It's a good benchmark to beat for next week Fantastic result for a tentative row Stu! Don't rush healing up fully, you'll be smashing 30' before...