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.
User avatar
gregory.cook
6k Poster
Posts: 744
Joined: October 21st, 2006, 10:17 pm
Location: Bainbridge Island, WA

Post by gregory.cook » December 19th, 2008, 7:27 pm

Jamie Pfeffer wrote:I see that Greg rowed a new Half Marathon PB. Great job, Greg.
Yes, last August. I had a very nice target which made all the difference. Thanks Jamie. :)

Today:

2001 warm up

12k in 44:14.x

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

User avatar
gregory.cook
6k Poster
Posts: 744
Joined: October 21st, 2006, 10:17 pm
Location: Bainbridge Island, WA

Post by gregory.cook » December 20th, 2008, 9:52 pm

4k warm up

6k in 20:55.8 (1200 meters splits below)
pace -- spm
1:45.0 -- 30
1:44.4 -- 30
1:44.0 -- 30
1:45.0 -- 30
1:44.7 -- 28

3k cool down

That is a PB by 0.2 seconds.
Age: 50, Weight: 158 lbs, Height: 5' 9"

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

Nomugie
2k Poster
Posts: 308
Joined: November 22nd, 2008, 9:20 pm
Location: Concord, MA

4x1k 3'r

Post by Nomugie » December 20th, 2008, 10:34 pm

2500 wu

4x1k 3'r 2.05.6/26

4.12.9/2.06.4/26
4.12.0/2.06.0/26
4.11.1/2.05.6/26
4.08.8/2.04.4/26

1500 cd

Painful, yet satisfying. I am getting faster, slowly.
:lol:

Emily

User avatar
gregory.cook
6k Poster
Posts: 744
Joined: October 21st, 2006, 10:17 pm
Location: Bainbridge Island, WA

Re: 4x1k 3'r

Post by gregory.cook » December 21st, 2008, 1:59 am

Nomugie wrote:2500 wu

4x1k 3'r 2.05.6/26

4.12.9/2.06.4/26
4.12.0/2.06.0/26
4.11.1/2.05.6/26
4.08.8/2.04.4/26

1500 cd

Painful, yet satisfying. I am getting faster, slowly.
:lol:

Emily
Welcome to the "What Training Have You Done Today?" thread. Nice set of 1000s. Keep it up.
Age: 50, Weight: 158 lbs, Height: 5' 9"

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

Nomugie
2k Poster
Posts: 308
Joined: November 22nd, 2008, 9:20 pm
Location: Concord, MA

Post by Nomugie » December 21st, 2008, 12:21 pm

Thanks for the welcome.

I wish I would be able to contribute today, but as we are getting ANOTHER 5-9 inches of snow I think I may have to skip the gym today. :( (We already had 12" by midnight yesterday)

Jamie Pfeffer
2k Poster
Posts: 250
Joined: December 9th, 2006, 10:30 pm
Location: New York City

Post by Jamie Pfeffer » December 21st, 2008, 6:52 pm

gregory.cook wrote:4k warm up

6k in 20:55.8 (1200 meters splits below)
pace -- spm
1:45.0 -- 30
1:44.4 -- 30
1:44.0 -- 30
1:45.0 -- 30
1:44.7 -- 28

3k cool down

That is a PB by 0.2 seconds.
Great job, Greg. To break that PB, you must have fought very hard the last two minutes.
37-years old; 6'2"; 165lbs.
Georgetown, BSFS, 1996
Harvard Law, JD, 2000

User avatar
gregory.cook
6k Poster
Posts: 744
Joined: October 21st, 2006, 10:17 pm
Location: Bainbridge Island, WA

Post by gregory.cook » December 21st, 2008, 10:03 pm

Nomugie wrote:but as we are getting ANOTHER 5-9 inches of snow I think I may have to skip the gym today.
We are on the other coast, but we are getting the snow, too. Luckily, we have an erg upstairs.
Jamie Pfeffer wrote:Great job, Greg. To break that PB, you must have fought very hard the last two minutes.
Thanks Jamie. I was dying at the end. It wasn't the best day I've ever had, but I'll take it.

Today:

1001 warm up

3 x (20', 1' rest)
distance -- pace -- spm
5406 -- 1:50.988 -- 24
5455 -- 1:49.991 -- 25
5505 -- 1:48.992 -- 25

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

User avatar
Heaviestuser
500m Poster
Posts: 99
Joined: June 29th, 2006, 3:47 am
Location: The Netherlands
Contact:

Post by Heaviestuser » December 22nd, 2008, 1:27 pm

Sunday been rowing 6 k. Three times 2 k with resting in between.

SPM was a little below 30, Damper level @8. I was tired from rowing the previous days. So it took me about 27 minutes.
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

joeevans8
1k Poster
Posts: 166
Joined: November 28th, 2006, 9:15 pm
Location: Chestertown, MD

Post by joeevans8 » December 22nd, 2008, 4:57 pm

2k warmup
6 x 500m avg 1:52
1k cd

User avatar
gregory.cook
6k Poster
Posts: 744
Joined: October 21st, 2006, 10:17 pm
Location: Bainbridge Island, WA

Post by gregory.cook » December 22nd, 2008, 6:12 pm

5001 warm up

2k, 3' active rest, 3' real rest, 1k, 2' active rest, 2' real rest, 500.
distance -- pace -- time -- spm
2000 -- 1:39.75 -- 6:39.0 -- 32
1000 -- 1:39.45 -- 3:18.9 -- 32
0500 -- 1:38.50 -- 1:38.5 -- 33

total rest: 1088 meters

3k 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

oarsome
Paddler
Posts: 4
Joined: December 22nd, 2008, 6:15 pm

Post by oarsome » December 22nd, 2008, 7:08 pm

5k 17:38
163lbs-74kgs-18 years

[img]http://www.c2ctc.com/sigs/img1229986086.png[/img]

Nomugie
2k Poster
Posts: 308
Joined: November 22nd, 2008, 9:20 pm
Location: Concord, MA

Post by Nomugie » December 22nd, 2008, 10:26 pm

Oops. Taken out 'cause it was a double...
Last edited by Nomugie on December 22nd, 2008, 11:52 pm, edited 1 time in total.

Nomugie
2k Poster
Posts: 308
Joined: November 22nd, 2008, 9:20 pm
Location: Concord, MA

Post by Nomugie » December 22nd, 2008, 10:30 pm

gregory.cook wrote:5001 warm up

2k, 3' active rest, 3' real rest, 1k, 2' active rest, 2' real rest, 500.
distance -- pace -- time -- spm
2000 -- 1:39.75 -- 6:39.0 -- 32
1000 -- 1:39.45 -- 3:18.9 -- 32
0500 -- 1:38.50 -- 1:38.5 -- 33

total rest: 1088 meters

3k cool down
That is some impressive work Gregory.

Today was a 10k for me. Maybe not going to the gym yesterday paid off.

10000/45.26.1/2.16.3/23 2000 splits

9.12.5/2.18.1/24
9.07.8/2.16.9/24
9.06.3/2.16.5/23
9.01.9/2.15.4/23
8.57.7/2.14.4/24

1500 wu/500 cd

pb by 13 seconds or so... This may have fallen into the "just because I can doesn't mean I should" category of work out, but it is a nice hanukkah gift to myself.

I spent the first 3000m with my feet in the straps, I forgot how easy it is to cheat on form strapped in. I am surprised that my spm during the 1st split was only 24, I figured it would be 25 at least.

Nice work oarsome and joeevans8.

M. Podolsky
500m Poster
Posts: 76
Joined: October 1st, 2008, 10:57 am

Post by M. Podolsky » December 22nd, 2008, 11:35 pm

Nomugie wrote:pb by 13 seconds or so... This may have fallen into the "just because I can doesn't mean I should" category of work out, but it is a nice hanukkah gift to myself.
Ah, but you did. Great job!

joeevans8
1k Poster
Posts: 166
Joined: November 28th, 2006, 9:15 pm
Location: Chestertown, MD

Post by joeevans8 » December 23rd, 2008, 11:26 am

12k strapless @ 2:06.8

Post Reply