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.
capnbenzo
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Post by capnbenzo » August 20th, 2008, 5:54 pm

Nosmo wrote:
capnbenzo wrote:30' easy distance @ 1:52.4 8008m

Could stand to do some more distance work...
30' is distance? :evil:

30' easy is a recovery day when I don't have time to do more.
Been rowing almost exclusively OTW, and a short day is 13K + 15-20 minutes on the bike each way to get to the boat house.
30' is distance for me. Job limits what I can do over lunch. Is there a preferred nomenclature for 30' of work with which I am unfamiliar?

BTW- I bow before your clearly superior work ethic. I can only hope to regulary put in 13k+. Until then, I'll have to split my sessions as work and life allow.

Happy Training! :lol:

PS- did another 10k tonight @ 1:55. I also consider this 'distance,' even though it pales in comparison to others' daily loads. :roll:
-capnbenzo
2k PB: 6:26 2/2008
10k PB: 36:51 8/2008

Nosmo
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Post by Nosmo » August 20th, 2008, 7:42 pm

capnbenzo wrote:BTW- I bow before your clearly superior work ethic.
And I'll bow to your 2K time--which I will never see.

Actually I don't consider it a work ethic. If I had a good work ethic I wouldn't spend so much time rowing!

capnbenzo
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Post by capnbenzo » August 23rd, 2008, 6:25 pm

10k PB 36:51 @ 1:50.5 23spm

I wanted to row this a bit more sharply @ 24-25, but it felt good. It was actually an 8k PB too, as I crossed that line faster than I ever have. Not a bad day for me...
-capnbenzo
2k PB: 6:26 2/2008
10k PB: 36:51 8/2008

capnbenzo
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Post by capnbenzo » August 24th, 2008, 8:33 pm

AM: Weights 3 x 8 Back Squats, 3 x 5 Press, 3 x 5 Power Cleans, 2 x 8 Dips, all done emphasizing form and ROM

PM: 10k Recovery Row 39:21 @ 1:58.1
-capnbenzo
2k PB: 6:26 2/2008
10k PB: 36:51 8/2008

capnbenzo
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Post by capnbenzo » August 28th, 2008, 9:34 pm

Yesterday did 4 x 1000m 5:00R. This was a terrible session for me. Avg about 1:39.5. I really need to work more on the 1000-1500m interval range.

Today I did 15000m @ 1:57. Good distance row. Felt strong.
-capnbenzo
2k PB: 6:26 2/2008
10k PB: 36:51 8/2008

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gregory.cook
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Post by gregory.cook » August 30th, 2008, 8:16 pm

I've been forgetting to post my workouts. Here's one:

2001 warm up

2 x (4K, 90" rest)
time -- spm
14:38.3 -- 24
14:27.1 -- 25

1001 meters with the DF up at 130 in preparation for...

500 for the CTC in 1:31.5. (100 meter splits, below)
time -- spm
0:18.3 -- 43
0:18.3 -- 39
0:18.3 -- 43
0:18.3 -- 43
0:18.3 -- 43

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

Jamie Pfeffer
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Post by Jamie Pfeffer » August 30th, 2008, 10:33 pm

Greg: That is very fast. Great row.
37-years old; 6'2"; 165lbs.
Georgetown, BSFS, 1996
Harvard Law, JD, 2000

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gregory.cook
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Post by gregory.cook » August 31st, 2008, 8:49 pm

Thanks, Jamie. Are you posting your workouts anywhere? I occasionally notice them on the Pete Plan thread on the other forum, but I'd be interested in a comprehensive list if it exists.

Today:

1001 warm up

3 x (24', 90" rest)
dist -- pace -- spm
6316 -- 1:53.996 -- 23
6372 -- 1:52.994 -- 23
6429 -- 1:51.993 -- 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

Jamie Pfeffer
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Post by Jamie Pfeffer » September 1st, 2008, 12:51 am

gregory.cook wrote:Thanks, Jamie. Are you posting your workouts anywhere? I occasionally notice them on the Pete Plan thread on the other forum, but I'd be interested in a comprehensive list if it exists.

Today:

1001 warm up

3 x (24', 90" rest)
dist -- pace -- spm
6316 -- 1:53.996 -- 23
6372 -- 1:52.994 -- 23
6429 -- 1:51.993 -- 24

2001 cool down
Greg: Sorry that I've been slacking about that. Tomorrow (Monday), I'll put together a list of my sessions for the past 7-10 days. I just used a week of vacation. So I was able to have my own version of a training camp. The goal has been to train hard, go easy on Monday, and then row a 6K on Tuesday before I return to work. I'll go through my log and post everything -- including the test. Whatever that may entail. I haven't rowed a 6K since -- cough, cough -- 1999. Thus, we'll see.

Today (Sunday): 25,000m; 1:35:27.9 (1:54.6) (140 DF)

Best,
Jamie
37-years old; 6'2"; 165lbs.
Georgetown, BSFS, 1996
Harvard Law, JD, 2000

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Heaviestuser
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Post by Heaviestuser » September 1st, 2008, 7:09 am

Been rowing 5 k on Saterday and also 5 k on Sunday.
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

Jamie Pfeffer
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Post by Jamie Pfeffer » September 1st, 2008, 9:36 pm

gregory.cook wrote:Thanks, Jamie. Are you posting your workouts anywhere? I occasionally notice them on the Pete Plan thread on the other forum, but I'd be interested in a comprehensive list if it exists.

Today:

1001 warm up

3 x (24', 90" rest)
dist -- pace -- spm
6316 -- 1:53.996 -- 23
6372 -- 1:52.994 -- 23
6429 -- 1:51.993 -- 24

2001 cool down
Here's the list of my sessions between Sunday, August 24 and Monday, September 1. I used some vacation days this week. That allowed me to train twice per day on Monday, Tuesday, Thursday, and Friday. I also exercised my abs almost daily and did a strength circuit once or twice.

Sunday, August 24, 2008:
25,534m; 1:40:07.3 (1:57.6 average) (varied DF)

Monday, August 25, 2008
Row #1: 23,392m; 1:30:00.0 (1:55.4) (DF 200)
Row #2: 18K; 1:07:00.3; (1:51.7 average) (DF 135)

Tuesday, August 26, 2008
Row #1(a): warm up 6,730m; 30:21.4; 2:15.3; then
Row #1(b): 4x2K (7' rest) rowed along with Xeno's 3x6 DVD; total time 28:19.5; (1:46.2 average) (203 DF)
Row #2: 18K; 1:07:50.5; (1:53.1 average)

Wednesday, August 27, 2008
3x29 minutes: 22,605m

Thursday, August 28, 2008:
Row #1(a): (warm up) 5,528m; 22:14.0 (2:00.7 average)
Row #1(b): 10x2' on, 2' off (DF@203); total was 8,472m
Row #1(c): cool down: 8,431m; 36:13.7 (2:08.9 average)
Row #2: 18K; 1:06:33.6; 1:50.9 average

Friday, August 29, 2008
Row #1(a): warm up; 2,418m; 11:08.4; 2:18.2 average
Row #1(b): 8x10 minutes, 2:30 rest (Xeno's Ladder); DF 140 for 1-4, 8; 203 for 5-7. Total was 23,439m (includes rest) 1:40:00.0 (id); 2:08.0 (id)
Row #2: 18K; 1:08:18.7; 1:53.8 average

Saturday, August 30, 2008
Warm up: 5,015m; 21:19.9; 2:07.6 average
4x2K at 24 s/p/m/ (7' rest); total time was 28:47.3; average was 1:48.0; DF was 140 for the first three pieces, and 203 for the fourth.

Sunday, August 31, 2008
25K; 1:35:27.9; 1:54.6 average; (DF 140).

Monday, September 1, 2008
18,034m; 1:10:53.7; 1:57.9 (DF 135) – The numbers are unorthodox because I used “just row” on Row Pro.

I hope this helps.

Best,
Jamie
37-years old; 6'2"; 165lbs.
Georgetown, BSFS, 1996
Harvard Law, JD, 2000

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gregory.cook
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Post by gregory.cook » September 1st, 2008, 10:56 pm

Jamie, that is an impressive quantity of meters. Very nice.

Today:

2001 warm up

5 x (2Kr24, 2' rest)
time -- pace
7:07.9 -- 1:46.975
7:07.6 -- 1:46.9
7:07.0 -- 1:46.75
7:06.3 -- 1:46.575
7:05.3 -- 1:46.325

1001 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

Jamie Pfeffer
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Post by Jamie Pfeffer » September 1st, 2008, 11:17 pm

Thanks. I think "Week 35" was my highest meter total of 2008: 231,958 meters; 15 (hours): 24 (minutes): 31 (seconds).

August was 947,770 meters; 62:49:21.3.
37-years old; 6'2"; 165lbs.
Georgetown, BSFS, 1996
Harvard Law, JD, 2000

Jamie Pfeffer
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Post by Jamie Pfeffer » September 2nd, 2008, 10:36 am

gregory.cook wrote:Jamie, that is an impressive quantity of meters. Very nice.

Today:

2001 warm up

5 x (2Kr24, 2' rest)
time -- pace
7:07.9 -- 1:46.975
7:07.6 -- 1:46.9
7:07.0 -- 1:46.75
7:06.3 -- 1:46.575
7:05.3 -- 1:46.325

1001 cool down
Greg: Those times are amazing -- really. I hope that you're planning another PR attempt at one of the longer rows, such as 10K to half marathon. With your current fitness, I'm sure that you'll become the world #1 at whatever distance(s) you choose. Two minutes' rest for 5x2K@24 s/p/m is almost nothing. That was a very special row.

Best,
Jamie
37-years old; 6'2"; 165lbs.
Georgetown, BSFS, 1996
Harvard Law, JD, 2000

Jamie Pfeffer
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Post by Jamie Pfeffer » September 2nd, 2008, 2:43 pm

6K test: 21:00.6; average pace: 1:45; avg watts: 301.9; avg s/p/m: 30; end HR: 145.

Splits:
1K: Time: 3:34.5; Avg pace:1:47.2; avg watts: 283.7; avg s/p/m/: 30; end HR: 151

2K: 3:32.5; 1:46.2; 292.6; 30; 151

3K: 3:31.7; 1:45.8; 295.1; 29; 150

4K: 3:29.9; 1:45; 302.8; 30; 149

5K: 3:27.8; 1:43.9; 312; 30; 147

6K: 3:24.6; 1:42.3; 326.9; 31; 145

I realize that the splits were blunderbuss. Here's what I was thinking. I hadn't rowed a 6K test in almost 10 years. So I didn't know what split to try to hold. Because I wanted to be conservative, and because I think my PB from 1994 was around a 1:46-47 split, I decided to row the first kilometer at around 1:47. Then, I figured I would try to improve a second every KM. In effect, that went relatively according to plan.

I'm confused about my heart rate, though. My maximum heart rate in a step test and in my last 2K was 158. During today's row, I seemed on track to approach that rate. Yet, as you can see, my rate declined every KM. But my effort didn't decrease commensurate with that fall in rate. Actually, it seemed the opposite. That is, my greatest effort came when my heart rate was at its lowest. Perhaps that is simply because I had residual fatigue from my high volume last week. My legs definitely felt heavy when I started rowing today. And of course that got worse throughout the session. But I don't understand why my heart rate fell inversely to my splits.

I would very much appreciate any input, please. Thank you.

Best,
Jamie
37-years old; 6'2"; 165lbs.
Georgetown, BSFS, 1996
Harvard Law, JD, 2000

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