What Training Have You Done Today?

bloomp · Post by **bloomp** » January 7th, 2010, 11:27 am

Spent 90' outside cross country skiing today. Lots of fun and definitely a good form of exercise. Probably more like 60' because I had a few light falls

Bob S. · Post by **Bob S.** » January 7th, 2010, 5:07 pm

PP #8 calls for a 15K @ 2K+15 - for me that would be 2:23. Since it would take less than a 41% increase in the distance to make it a half marathon, I decided to go for it. The 2:23 pace would have netted me over 1000 nonathlon points, but I decided to go bit better than that and try to get under 1:40:00.0.

The final result was 1:38:48.1 (2:20.4), so I was happy with that. It gave me 1026 nonathlon points which brought me up to 8th place out of over 300. Five of those ahead of me have all 10 events done so they have picked up the 100 bonus points. The other two are Shirley and Roger, who are regularly up there at the top. There is no way for me to catch either of them, even with adding a marathon and picking up the bonus points. Shirley will likely do a marathon and increase her already dominant lead. I have heard that Roger just does not do marathons. If I have any sense I won't do any either.

HR after the first 1K stayed in the 134-138 range until I kicked it a bit in the last 2K, finishing with a 140 and a 142 (used 1K splits to get gobs of data). I kept the pace in the 2:20.0-2:21.4 range except for the first 1K (2:22.0) and the last 2K, where I kicked it down below 2:20.

Bob S.

NavigationHazard · Post by **NavigationHazard** » January 7th, 2010, 8:04 pm

Yesterday am: desultory 10 x 1' r32/1', all 10 at 1:33.7 pace.

Yesterday pm: 15 x 1' r32/1', first 14 at exactly 1:34.0 average pace, #15 at 347m/1:26.7 pace r32.

Today: Team Oarsome challenge, done as a step-rate progression:

6 x 500m/1' rest in 9:30.1, 1:35.0 average pace r25 (stepped from 20 to 30 spm).

milkman21 · Post by **milkman21** » January 7th, 2010, 9:19 pm

^^Killer workouts, Nav. Great work!

milkman21 · Post by **milkman21** » January 7th, 2010, 9:25 pm

Thursday January 7, 2010
BW - 198.8

PM Workout

Erg Workout (Solo)

5k strong but controlled, damper setting = 5.5

Distance --- Time --- Last 1000m
1000m ------- 3:29 ------- 3:29
2000m ------- 6:59 ------- 3:30
3000m ------- 10:28 ------ 3:29
4000m ------- 13:57 ------ 3:29
5000m ------- 17:26 ------ 3:29

Total 5k time -- 17:26 (1:44.6 pace per 500m)

Thoughts
* Felt OK for a 2nd workout today. I had more motivation than I expected, so I pushed a little harder than I set out to (1:48 pace was the goal).

aharmer · Post by **aharmer** » January 7th, 2010, 9:29 pm

4x1000, 6'r: avg 1:42.7, 29 spm.

chgoss · Post by **chgoss** » January 7th, 2010, 10:28 pm

great workout with my rowpro buddies
3k WU
8x500m, 3:30 rest: everything around 31/32 SPM
1:43.8, 1:42.9, 1:42.5, 1:41.4, 1:39.8, 1:39.8, 1:39.8, 1:39.7
2k CD

bama · Post by **bama** » January 7th, 2010, 11:33 pm

2x15' ut1 2:01

can I get a roll tide roll
halftime 24-6 lookin good
30 minutes to number 13
ROLL TIDE!!!!!

Heaviestuser · Post by **Heaviestuser** » January 8th, 2010, 5:11 am

Yesterday evening
1 x 2K 8:58:9
1 x 2K 8:58:9
1 x 1K paceboat 2:10; I was finished well before the paceboat.

APM · Post by **APM** » January 8th, 2010, 5:25 am

Day off today, thankfully.

Will do a 45 minute distance row tomorrow!

joeevans8 · Post by **joeevans8** » January 8th, 2010, 6:24 pm

14111m in 1 hour today; felt pretty good for a change.

NavigationHazard · Post by **NavigationHazard** » January 8th, 2010, 6:29 pm

30 x 1' r32/1', aiming for rate/pace consistency. 26 reps were 319m/ 1:34.0 pace, 2 were 320m 1:33.7 pace, one slipup was 318m 1:34.3 pace, and the last one was boogied home at 335m 1:329.5 pace. All exactly 32 strokes....

Nomugie · Post by **Nomugie** » January 8th, 2010, 9:49 pm

Little embarrased to post this after Nav, but oh well.

Today for me...

4K wu

10x1' 1'r/2606/1:55.1/34

258/1:56.2/32
259/1:55.8/33
260/1:55.3/34
261/1:54.9/35
261/1:54.9/36
260/1:55.3/34
260/1:55.3/34
261/1:54.9/35
262/1:54.5/35
264/1:53.6/37

1K cd

APM · Post by **APM** » January 9th, 2010, 8:59 am

45 Minutes- 10,991.

Really tired towards the end which is slightly disappointing.

Still, onwards and upwards!

milkman21 · Post by **milkman21** » January 9th, 2010, 12:49 pm

Saturday January 9, 2010

Erg workout (with the team)

* warm-up:
10 minutes (~2500m total)
2 x 200m at 26/28 SPM (1:35/1:32 pace)
2 x 100m at 30/32 SPM (1:30/1:28 pace)

* 6k fast. Splits:

Distance --- total time --- last 1000m --- approx SPM
1000m --------- 3:16 ---------- 3:16 ---------- 25 spm
2000m --------- 6:40 ---------- 3:24 ---------- 25 spm
3000m -------- 10:08 ---------- 3:28 ---------- 24 spm
4000m -------- 13:37 ---------- 3:29 ---------- 24 spm
5000m -------- 17:06 ---------- 3:29 ---------- 24 spm
6000m -------- 20:33 ---------- 3:27 ---------- 25 spm

Total 6k time: 20:33.7 (1:42.8 pace per 500m) (17-second improvement from last week, 43-second improvement from November)

* cool down:
15 minutes (~3500m)

Total workout: ~12500m

Thoughts
* Very psyched about that time. Compare with 20:50 (1:44.8 pace) from last weekend, or 21:16 (1:46.3 pace) from 11/7/2009.