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.
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HammerHead Sk8r
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Post by HammerHead Sk8r » September 16th, 2008, 5:42 pm

Sunday:

20000m > 4 sets of 5000m range with 2 minutes rest/stretch between each...3 minutes before moving on to....
6500m > 3000m/3min rest-2000m/2min rest-1000m/1min rest- 500m

Total: 26500m

Monday:
12000m Steady row.

Tonight: Goal is 15000m steady row.

All my 500/m splits are slow on all these meters but for me right now its about getting base meters under my belt and one step closer to my 10 week goal of 750000 m. Only roughly 500,000 m to go by Halloween!
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Eat The Hill (or the Rower) Before it Eats You!

Ben Rea
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Post by Ben Rea » September 17th, 2008, 3:25 pm

Jamie Pfeffer wrote:
Ben Rea wrote: I dont know how I would ever beat my 2:01 PR though...
For what distance? Regardless, the answer is we'll make a plan. That's the key. Pick your goal time/distance. Then use this site to determine the pace. After that, the collective braintrust in the forum will help you devise strategy and tactics.

But let's step back first. Are you rowing for the SUNY Albany crew?

I got a 2:01.8 (7425m) I think for my 30minute back in march of '07.

I think if I tried to beat that...i would fail miserably.

Yes I row for SUNY Albany crew :)

Im a freshman, been rowing for 4 years (all through high school). Got 1.2 million meter on the erg :)
Male 18 164.8lbs 6'3"
2000m- 7:11.1 March 1, 2009
100m- 16.7s March 5, 2009
SUNY Albany

Jamie Pfeffer
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Post by Jamie Pfeffer » September 19th, 2008, 1:06 pm

You should subordinate any advice that you receive here to your coach's comments. Your team workouts must form the base of your training. To the extent your coach wants you to supplements your team workouts, then we can counsel you. But you must also budget much time for studying. A student's first semester of college is exciting, overwhelming, difficult, and fun.

What is your schedule with your crew (generally)? Does your coach want you to do extra workouts? And can you afford them academically?
37-years old; 6'2"; 165lbs.
Georgetown, BSFS, 1996
Harvard Law, JD, 2000

Ben Rea
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Post by Ben Rea » September 24th, 2008, 2:47 am

10x1k @ 20spm

4:09.4
4:08.6
4:08.0
4:08.4
4:08.2
4:07.8
4:07.7
4:07.6
4:07.4
3:54.0


Sprinted the last 250m @ 1:35 36spm ;)
Male 18 164.8lbs 6'3"
2000m- 7:11.1 March 1, 2009
100m- 16.7s March 5, 2009
SUNY Albany

Ben Rea
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Post by Ben Rea » September 24th, 2008, 11:26 pm

4k: 2:08~
3k: 2:06~
2k: 2:04~
1k: 1:58~


10k meters total
Male 18 164.8lbs 6'3"
2000m- 7:11.1 March 1, 2009
100m- 16.7s March 5, 2009
SUNY Albany

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gregory.cook
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Post by gregory.cook » September 26th, 2008, 12:23 am

I've not been posting here as much... I've been knitting instead; my daughter has a new hat. My son almost has a new hat.

Today:

4027 meters warm up

5K @ 24 spm in 17:36.0

2001 meters 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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zen cohen
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Post by zen cohen » September 28th, 2008, 6:48 pm

10k 42:29. My first 10k in a long time.
M 60, 5'9"/162
PBs from 07/08: 500M 1:39.8; 2K 7:23.7; 5K 19:38; 30 min 7519; 10K 39:56.2; 60 min 14,467
SBs for 18/19 100 17.6, 500 1:39.6, 2K 7:29.1, 5K 19:53.4, 30 min 7443, 10K 41:45.9, 60 min 14,108, HM 1:35.13.5

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gregory.cook
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Post by gregory.cook » October 4th, 2008, 3:03 am

2001 warm up

59 minutes, 59 seconds, 16000 meters

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

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gregory.cook
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Post by gregory.cook » October 4th, 2008, 10:20 pm

2001 warm up

3 x (4K, 90' rest)
time -- spm
about 14:24 -- 25
about 14:36 -- 24
DNS (legs were weak today)
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 » October 5th, 2008, 7:53 pm

no warm up

3 x (6K, 90" rest)
time -- pace -- spm
22:47.4 -- <1:54.0 -- 22
22:35.4 -- <1:53.0 -- 22
22:23.7 -- <1:52.0 -- 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

ridgehiker
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Post by ridgehiker » October 5th, 2008, 11:45 pm

nice autumn day here in southern B.C.

went for a 45 min trail run in morning

this evening did a 5000 at 207 warmup, followed by 5x1000 at 150 3rest
2000 at 215 cool down, 167 ehr on last interval and glad to get it done for the week
53 - hwt

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gregory.cook
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Post by gregory.cook » October 6th, 2008, 11:17 pm

10K easy with some variation to keep it interesting. 1K splits below
time -- spm -- goal pace
3:54.0 -- 22 -- 1:57
3:52.0 -- 21 -- 1:56
3:50.1 -- 21 -- 1:55
3:48.0 -- 22 -- 1:54
3:45.9 -- 22 -- 1:53
3:46.0 -- 22 -- 1:53
3:47.9 -- 21 -- 1:54
3:49.9 -- 21 -- 1:55
3:51.9 -- 21 -- 1:56
3:54.3 -- 21 -- 1:57

Total time: 38:20.0
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 » October 9th, 2008, 2:54 pm

Hi,
I am somewhat loosing my motivation.

I rowed 3 K tonight.

Greetz,
:P
Heaviestuser
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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gregory.cook
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Post by gregory.cook » October 10th, 2008, 8:25 pm

Heaviestuser wrote:I am somewhat loosing my motivation.
It will come back... just let the erg consume you.

Today:

3K warm up

10K @ 24 spm (2K splits below)
time -- spm
7:11.4 -- 24
7:11.1 -- 24
7:10.7 -- 24
7:10.2 -- 24
7:05.4 -- 24

total: 35:48.8

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 » October 12th, 2008, 10:48 pm

Yesterday:

2001 warm up

3 x (4K, 90" rest)
time -- spm
14:29.9 -- 25
14:19.6 -- 25
14:08.5 -- 26

2001 cool down

Today:

12K easy
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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