What Training Have You Done Today?

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
Gerhard
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Post by Gerhard » June 29th, 2008, 3:38 pm

27-6

4 * 1000, R7 on rowpro. Negative splits between and during the rows, happy with the result (especially after Wednesdays misery)

1K @ 1:53.0
1K @ 1:51.7
1K @ 1:50.3
1K @ 1:50.3

29-6
Planned to do a HM on rowpro as 3x30 minutes R3. After a total of 19.5K I could not bend my right leg anymore due to cramps in a muscle on the top of my right leg (dont know the name), but happy with the result. I actually felt my legs burn for a change (instead of another body part).

30min @ 2:05.7 R3
30min @ 2:07.7 R3
23min @ 2:11.0 quit
Gerhard, 39yrs, 1.84, 81kg

http://www.concept2.co.uk/forum/blog.php?u=7886

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gregory.cook
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Post by gregory.cook » June 29th, 2008, 6:31 pm

2001 warm up

2 x (15', 90" rest)
distance -- spm
4092 -- 24
4092 -- 24

2001 cool down
Age: 50, Weight: 158 lbs, Height: 5' 9"

The struggle itself toward the heights is enough to fill a man's heart. -- Albert Camus

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gregory.cook
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Post by gregory.cook » July 1st, 2008, 1:12 pm

Yesterday Morning:

3k warm up

8423 in 30' for the CTC (another substandard 30' piece)

3k cool down

Yesterday Evening:

Run: 35 minutes, 46 seconds. distance = ???

Today:

no warm up

3 x (30', 90" rest)
distance -- spm
7900 -- 23
7900 -- 23
7900 -- 23

no cool down
Age: 50, Weight: 158 lbs, Height: 5' 9"

The struggle itself toward the heights is enough to fill a man's heart. -- Albert Camus

Gerhard
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Post by Gerhard » July 3rd, 2008, 3:41 am

02-07

Another lousy day for me. The first summer series 10K, 21:00 local time in a attic which was 30 degrees Celcius (and that was before my wife and I starting our workouts..).

Could not cope with the heat, my internal heat regultaion system crashed after 4K @ 2:04. Rowed for a few hundered meters and 'fell off'. My HR was only just over 80% of HRR so very low to quit a row.

2500 meter warmup @ 2:15
4400 meter @ 2:04

Better luck tonight, which will be only 5K :).
Gerhard, 39yrs, 1.84, 81kg

http://www.concept2.co.uk/forum/blog.php?u=7886

[img]http://www.c2ctc.com/sigs/img1193831671.png[/img]

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gregory.cook
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Post by gregory.cook » July 3rd, 2008, 1:58 pm

Yesterday Morning:

12k alternating 700s @ 1:57 with 300s @ 1:47 for 8k, then alternating 300s @ 1:47 with 700s @ 1:57 for 4k.

Yesterday Evening:

Run: 35 minutes, 23 seconds. distance = ???

Today:

2001 warm up

5k, 4k, 3k, 2k, 1k
rest -- distance -- time -- spm -- planned pace
5:00 -- 5k -- 18:19.9 -- 24 -- 1:50
4:00 -- 4k -- 14:32.0 -- 24 -- 1:49
3:00 -- 3k -- 10:47.9 -- 25 -- 1:48
2:00 -- 2k -- 07:08.1 -- 26 -- 1:47
1:00 -- 1k -- 03:31.9 -- 26 -- 1:46

2001 cool down
Age: 50, Weight: 158 lbs, Height: 5' 9"

The struggle itself toward the heights is enough to fill a man's heart. -- Albert Camus

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Heaviestuser
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Post by Heaviestuser » July 4th, 2008, 2:04 am

Yesterday evening:

My daily 2 K & an extra 3 K.
Heaviestuser

Easy does it
---------------
1:43:0 500M
3:39:9 1K
7:40:9 2 K
20:11:2 5 K
25:30:9 6 K
44:04:7 10 K
1:39:3 HM

Lifetime 4,163,758 meters

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johnlvs2run
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Post by johnlvs2run » July 4th, 2008, 2:11 am

There's been smoke in the air all week from the fires.
Today has been the worst.

I've been doing a slow 20 minutes each morning.
74 5'8 155
my training log

Gerhard
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Post by Gerhard » July 4th, 2008, 6:00 am

03-07

5K on rowpro @ 2:04. Thats more than 7 seconds slower than PB pace and much harder than it should be, but still happy with the fact that I actually finished the row.
Gerhard, 39yrs, 1.84, 81kg

http://www.concept2.co.uk/forum/blog.php?u=7886

[img]http://www.c2ctc.com/sigs/img1193831671.png[/img]

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gregory.cook
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Post by gregory.cook » July 5th, 2008, 1:39 pm

Yesterday:

3 mile run with my 10 year old son followed by 10001 meters on the erg, nice -n- slow.

Today:

2001 warm up

3 x (6k, 90" rest)
time -- spm
22:11.9 -- 24
22:11.6 -- 23
22:11.1 -- 24

2001 cool down
Age: 50, Weight: 158 lbs, Height: 5' 9"

The struggle itself toward the heights is enough to fill a man's heart. -- Albert Camus

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gregory.cook
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Post by gregory.cook » July 6th, 2008, 11:33 am

3 x (30', 90" rest)
distance -- time
7900 -- 23
7900 -- 23
7900 -- 23
Age: 50, Weight: 158 lbs, Height: 5' 9"

The struggle itself toward the heights is enough to fill a man's heart. -- Albert Camus

Gerhard
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Posts: 324
Joined: April 4th, 2007, 5:25 am

Post by Gerhard » July 6th, 2008, 12:00 pm

4-7

HM; first 11K @ 2:09.5; 2 minute break; problem with my seating, tried the seat pad, did not work. Struggling hard (2:16) for 6K, another short break of about 2 minutes (stretching) and removed seat pad. Finished last 5K @ 2:04 or so. Total time just under 96 minutes.

5-7
Short workout to shake myself awake.

4*250m @ 1:37.5 @ 30/31 SPM = 10 MPS.
Gerhard, 39yrs, 1.84, 81kg

http://www.concept2.co.uk/forum/blog.php?u=7886

[img]http://www.c2ctc.com/sigs/img1193831671.png[/img]

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johnlvs2run
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Post by johnlvs2run » July 6th, 2008, 12:49 pm

You did it, Gerhard, good for you. :D

That is good training for getting used to the HM distance and pace.
74 5'8 155
my training log

Gerhard
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Joined: April 4th, 2007, 5:25 am

Post by Gerhard » July 8th, 2008, 7:12 am

8-7

Finally had the guts to do a 1K PB attempt (have been putting it off for two months now). Wanted to quit after 500 meters, did not, died after 850 meters but hung in and got 4.2 seconds off, 3:23,5 -> 3:19.3 !!

Splits:

100 1:39.5 36SPM
200 1:40.0 33SPM
300 1:40.0 33SPM
400 1:39.5 33SPM
500 1:39.0 33SPM
600 1:39.0 33SPM
700 1:39.0 33SPM
800 1:38.5 36SPM
900 1:39.5 33SPM
1000 1:42.5 38SPM

William, thanks for being my virtual rowpro racing partner on this one :D
Gerhard, 39yrs, 1.84, 81kg

http://www.concept2.co.uk/forum/blog.php?u=7886

[img]http://www.c2ctc.com/sigs/img1193831671.png[/img]

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johnlvs2run
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Post by johnlvs2run » July 8th, 2008, 10:45 am

Still a lot of smoke and ash in the air.

63 pull ups on the rollerboard yesterday.
74 5'8 155
my training log

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gregory.cook
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Post by gregory.cook » July 8th, 2008, 12:13 pm

Yesterday:

5191 meters warm up

1k in 3:13.5 (for the Nonathlon)

500 in 1:33.6 (for the Nonathlon)

2001 cool down
Age: 50, Weight: 158 lbs, Height: 5' 9"

The struggle itself toward the heights is enough to fill a man's heart. -- Albert Camus

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