What Training Have You Done Today?

lindsayh · Post by **lindsayh** » March 1st, 2018, 5:47 am

Thursday PM
2k @2:15
2k @2:01
2k @2:01

weights

nick rockliff · Post by **nick rockliff** » March 1st, 2018, 2:31 pm

Another 30r22 on Rowpro this evening, was going to be another 1.52 flat but felt quite smooth today with a being a tad less cold in the garage.

30 min - 8088 - 1.51.3 - 22

06 - 1610 - 1.51.8 - 22 - 144 end HR
12 - 1610 - 1.51.8 - 22 - 149
18 - 1611 - 1.51.7 - 22 - 152
24 - 1613 - 1.51.6 - 22 - 155
30 - 1645 - 1.49.4 - 22 - 161

Bit of a push at the end

OtwSL · Post by **OtwSL** » March 1st, 2018, 3:02 pm

Strong stuff Nick. Thanks Rob.
30r18 today.

30:00.0 @2:03.7 r18

Relatively easy to get this pace on r18, I'd say a high UT2. Think I was still feeling the effects of my 30r20 PB yesterday. I think I'll try a NavHaz session tommorow, possibly 20*1' on 1' rest r32 at target 2k pace (1:43) -1 could be a contender.

Rod · Post by **Rod** » March 1st, 2018, 6:57 pm

New British Record in the 60-69 Lightweight (under 75kilos) category for the (Feared!) 4 minute fitness test.

Metres............1171
Pace..............1:42.4

Still slightly tired from Sundays Marathon row so kept it 'safe'' until a full on sprint finish and will look to improve it soon.

Glad that's out of the way now and I can concentrate on training for having a go at the British record for the HM. It's 1:21:21.9 (1:55.7 pace) so about 6 weeks or so of training will be needed before I can try.

My wife Carol Woodward did 4 minutes next to me and guess what..yes, she broke the British record for 50-59 Lwt women (and she's 59!)....bahhh...still only the second best rower in the house....arghhh....

Dangerscouse · Post by **Dangerscouse** » March 2nd, 2018, 2:04 am

@ Rod, hahaha, it's good that Carol is keeping you focused AND another record in the bag. Well done

You're both making it look too easy!!!

OtwSL · Post by **OtwSL** » March 2nd, 2018, 6:24 am

Well done Rod. I think there is probably more there but a solid British Record even then!
Wish I had the mental strength to bring myself to row for an hour and 25 minutes but I reckon I'd get a fair pain in the backside going that long and a great deal of boredom.

lancecampeau · Post by **lancecampeau** » March 2nd, 2018, 9:55 am

Rod wrote:New British Record in the 60-69 Lightweight (under 75kilos) category for the (Feared!) 4 minute fitness test.

Metres............1171
Pace..............1:42.4

Still slightly tired from Sundays Marathon row so kept it 'safe'' until a full on sprint finish and will look to improve it soon.

Glad that's out of the way now and I can concentrate on training for having a go at the British record for the HM. It's 1:21:21.9 (1:55.7 pace) so about 6 weeks or so of training will be needed before I can try.

My wife Carol Woodward did 4 minutes next to me and guess what..yes, she broke the British record for 50-59 Lwt women (and she's 59!)....bahhh...still only the second best rower in the house....arghhh....

Well done on a quality 4 min record Rod! This used to be my most feared category.... right in that gray zone between the "all out" sprint of a 1K and a mind game inducing slog fest of a 2K TT.... The 4 min has turned out to be one of my better distances...

gregory.cook · Post by **gregory.cook** » March 2nd, 2018, 10:32 am

2500 meters warm up

First attempt at the CTC.

2 x 15', 3' rest, slowest rep counts
dist -- pace
4174 -- 1:47.8
4109 -- 1:49.5

x meters cool down

With 6 minutes to go in the second rep my average was 1:47.2 and I knew I was over-cooking it. So I took a little break. When the break was over I had 5 minutes to go and my pace had fallen to 1:50. I should be able to hold 1:48 for both by the end of the month.

Dangerscouse · Post by **Dangerscouse** » March 2nd, 2018, 1:30 pm

gregory.cook wrote:2500 meters warm up

First attempt at the CTC.

2 x 15', 3' rest, slowest rep counts
dist -- pace
4174 -- 1:47.8
4109 -- 1:49.5

x meters cool down

With 6 minutes to go in the second rep my average was 1:47.2 and I knew I was over-cooking it. So I took a little break. When the break was over I had 5 minutes to go and my pace had fallen to 1:50. I should be able to hold 1:48 for both by the end of the month.

Thanks Greg, you've given me a good idea of my target pace for my next attempt for the CTC

mitchel674 · Post by **mitchel674** » March 2nd, 2018, 1:34 pm

Snuck home from work for a quick 5k at lunch since I have a social obligation tonight and will not be able to row.

Seems my efforts to slow my pace and focus on increasing my power per stroke are starting to work. Set out to just stay at 22spm and wound up with a new PB for the 5k at 21:25 (2:08.5).

Dangerscouse · Post by **Dangerscouse** » March 2nd, 2018, 1:36 pm

mitchel674 wrote:Snuck home from work for a quick 5k at lunch since I have a social obligation tonight and will not be able to row.

Seems my efforts to slow my pace and focus on increasing my power per stroke are starting to work. Set out to just stay at 22spm and wound up with a new PB for the 5k at 21:25 (2:08.5).

Well done Mitchel. You can enjoy a few drinks even more now!

OtwSL · Post by **OtwSL** » March 2nd, 2018, 1:36 pm

gregory.cook wrote:2500 meters warm up

First attempt at the CTC.

2 x 15', 3' rest, slowest rep counts
dist -- pace
4174 -- 1:47.8
4109 -- 1:49.5

x meters cool down

With 6 minutes to go in the second rep my average was 1:47.2 and I knew I was over-cooking it. So I took a little break. When the break was over I had 5 minutes to go and my pace had fallen to 1:50. I should be able to hold 1:48 for both by the end of the month.

Strong CTC. What is your PB for 5k?

Today:

15×1' on 1' rest r30+. I had previously decided to do 20 reps, but I knew after the first 2 reps that it wasn't going to happen. Target pace was my target 2k pace (1:43) -1, so a 1:42 pace.

15:00.0 4417m @1:41.8 r31
294m @1:42.0 r30
294m @1:42.0 r31
294m @1:42.0 r32
293m @1:42.3 r31
293m @1:42.3 r32
294m @1:42.0 r31
295m @1:41.6 r31
292m @1:42.7 r30
295m @1:41.6 r32
296m @1:41.3 r32
296m @1:41.3 r33
296m @1:41.3 r33
294m @1:42.0 r33
293m @1:42.3 r32
300m @1:40.0 r33

Managed to clear 300m on the last one with a fast last! That is a killer session especially with the short rest!
I think I need more of this type of training if I want to do well on my next 2k, so I will try and throw in a few more sessions like this.

kini62 · Post by **kini62** » March 2nd, 2018, 2:48 pm

Yesterday AM- 2K erg, 2K skierg, 2K erg
PM: 5x 1k erg, 1k skierg-

Skierg times still too slow to post

198,000 meters for February. Surprised a little. Just started keeping track in the C2 log mid January, didn't think it was that much.

mitchel674 · Post by **mitchel674** » March 2nd, 2018, 3:20 pm

kini62 wrote:Yesterday AM- 2K erg, 2K skierg, 2K erg
PM: 5x 1k erg, 1k skierg-

Skierg times still too slow to post

198,000 meters for February. Surprised a little. Just started keeping track in the C2 log mid January, didn't think it was that much.

That's an impressive monthly tally. Particularly for February without a leap year!

lancecampeau · Post by **lancecampeau** » March 2nd, 2018, 6:59 pm

A fast paced HM tonight...

1:26:55.7 @ 2:03.6 / DF 140 / SR 27

Negative 100m splits over the last 500m : 2:05 down to 1:40

People in the gym were giving me the stinkeye because of all my huffing and puffing.... bah!

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