What Training Have You Done Today???

[old] NavigationHazard · Post by **[old] NavigationHazard** » March 30th, 2005, 7:16 pm

Even-paced 5k in 17:20.2 today, which last year would have been beyond my wildest dreams. What's making me feel good is that today it felt utterly seamless and routine. Maybe that's the mark of getting somewhere in your training, when you can routinize what once was exceptional. Maybe too it's the "one week until we move the boats back into the boathouse" message from my club. Ah, to be on/in the water again.....

[old] chickenlegs · Post by **[old] chickenlegs** » March 31st, 2005, 6:27 am

13 km: 1:49.7 @ 22 spm. don't know how some of you row half marathons and even marathons. 13 km seemed to take forever..

[old] Rocket Roy · Post by **[old] Rocket Roy** » March 31st, 2005, 3:43 pm

To all you weight lifters out there how long should we leave it before hitting the weights again? For instance yesterday I did a big Leg press day, plus upper body, today I can hardly walk and every fibre of my being feels like it has been tenderized by a top new york chef!

[old] starboardrigged1seat · Post by **[old] starboardrigged1seat** » March 31st, 2005, 4:01 pm

36 to 48 hours is generally doable as recovery time....more if you're doing a high volume of training on the erg, less if you're experienced at weight lifting, and even more than that if you had a really intensive session (super slow or multiple (more than 5) sets working each body part). I wouldn't recommend more than 3 days, though....working through the soreness (soreness, not pain) will help your recovery in the long run.

[old] gw1 · Post by **[old] gw1** » March 31st, 2005, 5:56 pm

Rocket, The largest muscle groups need around 72 hrs to fully repair / recover, 36-48 hrs really isn't enough especially as we get on in years. Starboard is only a pup, he's got so much HGH being produced he's probably recovered by the time he gets to the car! Ahhhhh those were the days!!!!!! GW

[old] starboardrigged1seat · Post by **[old] starboardrigged1seat** » March 31st, 2005, 10:28 pm

. The goal is if I keep training like this, I'll never have to slow down...

.

[old] hennmart · Post by **[old] hennmart** » April 1st, 2005, 10:14 am

In jan. 266 K., Feb. 201 K. and March 397 K. Started this month with a marathon (my second M.). It feels great! Hennie

[old] NavigationHazard · Post by **[old] NavigationHazard** » April 1st, 2005, 4:50 pm

2 x 5k, 20 mins rest: 17:41 (feeling cautious), 17:14.5. Thought I was going to die in the second piece when the radio launched into Supertramp's "Take The Long Way Home" with about 4k to go. Luckily they finshed up with "Hotel California": how they erged in the courtyard/ sweet summer sweat/ some pull to remember/ some yank to forget.... Or some such.

[old] NavigationHazard · Post by **[old] NavigationHazard** » April 2nd, 2005, 12:13 pm

w/u, 5k in 17:06.6, c/d Experimented with moving the foot stretcher a bit to see if it gives me more length. Mostly it seems to have given me sore shins, no doubt from hauling myself forward from the toes in the last 300m or so.

[old] chickenlegs · Post by **[old] chickenlegs** » April 3rd, 2005, 12:29 am

14 km: 1:50.0 @ 22 spm.

[old] hennmart · Post by **[old] hennmart** » April 3rd, 2005, 3:49 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(chickenlegs @ Apr 3 2005, 07:29 AM)</div></td></tr><tr><td class='quote'>14 km: 1:50.0 @ 22 spm. </td></tr></table> Good job! First 13 km then 14 km before you know you will row a half marathon and after that a marathon Hennie

[old] Xavier · Post by **[old] Xavier** » April 3rd, 2005, 10:33 am

4x2k, 4min rest, 26-28spm 1:43.7 / 27spm / 6:54.7 1:43.5 / 27spm / 6:53.8 1:43.5 / 27spm / 6:54.0 1:42.1 / 28spm / 6:48.3 Happy with this. One of the best sessions I've done in a long while. 2k test in 2 weeks time for uni. Xav

[old] Sir Pirate · Post by **[old] Sir Pirate** » April 3rd, 2005, 12:27 pm

That is a quality seesion Xav , you must be looking for sub 6:30 on the 2K test. Are you going to sharpen up a bit more in the next 2 weeks with some 500m work? I have never been able to get 4x2K under 7 mins with that short rest Sir Pirate

[old] Xavier · Post by **[old] Xavier** » April 3rd, 2005, 3:06 pm

Cheers Phil. I'll probably do a 4x750m, 4min rest interval session at some point in the next few weeks, and will be looking for 1:35-1:36 average. Fingers cross I should be able to get 6:28ish. Would be very happy with 6:27. Xav

[old] Sir Pirate · Post by **[old] Sir Pirate** » April 3rd, 2005, 3:16 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Xavier @ Apr 3 2005, 07:06 PM)</div></td></tr><tr><td class='quote'>Fingers cross I should be able to get 6:28ish. Would be very happy with 6:27. Xav </td></tr></table> At least!! Sir Pirate