What Training Have You Done Today?

Gerhard · 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

gregory.cook · 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

gregory.cook · 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

Gerhard · 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

.

gregory.cook · 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

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

Yesterday evening:

My daily 2 K & an extra 3 K.

johnlvs2run · 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.

Gerhard · 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.

gregory.cook · 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

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

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

Gerhard · 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.

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

You did it, Gerhard, good for you.

That is good training for getting used to the HM distance and pace.

Gerhard · 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

johnlvs2run · 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.

gregory.cook · 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