What Training Have You Done Today?

jbell · Post by **jbell** » June 24th, 2006, 6:26 pm

10min spm up 2 every 2 min starting at 18spm.
2598meters.
Time to start the summer training. A couple of my friends started right after crew ended (~May 28th) and one is at 87k and another is already at 150k. Hopefully I'll be at around 300k by the end of the summer.

GeorgeD · Post by **GeorgeD** » June 24th, 2006, 7:19 pm

Sunday morning 25th about 9:30am

12,000m / 47:56.8 / 1:59.8 / 20spm / 133avgHR

Conversational row. Done nothing longer than 10k for a fair while so will build it back up to regular 60min rows to give the body and brain a recharge.

George

skiracer · Post by **skiracer** » June 26th, 2006, 9:11 am

5k in 19:57.0. first time ever rowing, I intend to get into it though

GeorgeD · Post by **GeorgeD** » June 27th, 2006, 7:00 am

Tuesday night about 8:30pm

13,000m / 51:07.4 / 1:57.9 / 21spm / (relaxed) avgHR

To soon after dinner but time was limited, paid the price in the row. Dropped my drag back down to 111df - (still playing around after a couple of years) - I think it helps my leg speed which is not great.

George

RowtheRockies · Post by **RowtheRockies** » June 28th, 2006, 3:52 pm

20’ r20 2:00.1 200W Avg HR 156

RowtheRockies · Post by **RowtheRockies** » June 29th, 2006, 5:51 pm

21’ r20 1:59.9 203W Avg HR 160

RowtheRockies · Post by **RowtheRockies** » June 30th, 2006, 2:03 pm

22’ r20 1:59.8 204W Avg HR 152

johnlvs2run · Post by **johnlvs2run** » June 30th, 2006, 2:25 pm

15x 20s at 2:12 to 1:50, with 40s easy between, 2:24 pace overall

2 miles running

15 minutes at 2:24 pace

Ben Rea · Post by **Ben Rea** » July 1st, 2006, 3:42 pm

p10,r10,p20,r20,p30,r30,p40,r40,p30,r30,p20,r20,p10,r10

ended up with a 2:09.1 because i went so easy on the rest, next time im going to set a maximum settle for myself.

Heaviestuser · Post by **Heaviestuser** » July 2nd, 2006, 8:10 am

2 K indoor rowing.

Ben Rea · Post by **Ben Rea** » July 2nd, 2006, 3:40 pm

jbell wrote:10min spm up 2 every 2 min starting at 18spm.
2598meters.

I really like that. for me, doing 10min no variation is something that is difficult. Does anyone have anymore workouts like this?

johnlvs2run · Post by **johnlvs2run** » July 2nd, 2006, 5:21 pm

30:00 with monitor covered at 2:12.2 pace

2:00 segments and stroke rates plus 2:00 warmdown as follows:

2:16.6 2:17.4 2:17.3 2:16.5 2:16.0
2:15.4 2:14.4 2:14.2 2:14.1 2:12.9
2:13.0 2:08.3 2:07.5 2:05.3 1:59.0 2:40.4

stroke rates
26 27 26 26 26 / 26 26 26 26 27 / 26 27 28 29 30 / 23

RowtheRockies · Post by **RowtheRockies** » July 2nd, 2006, 5:23 pm

23’ r20 1:59.7 204W Avg HR 153

Carl Henrik · Post by **Carl Henrik** » July 3rd, 2006, 6:15 am

5.5k run. First this season. just a slow jog with a pick up in the last k. 4:07 average, Final HR 164/200 after the quicker finish. Then I had a good stretching session! First runs can be tough afterwards!

Bob S. · Post by **Bob S.** » July 3rd, 2006, 9:55 am

Ben Rea wrote:
jbell wrote:10min spm up 2 every 2 min starting at 18spm.
2598meters.
I really like that. for me, doing 10min no variation is something that is difficult. Does anyone have anymore workouts like this?

Ben,

My main goal is to get 30' "in zone" (HR over 110) each day - as recommended for post-op cardio rehab. My workouts include a couple of days a week each of treadmill, walking at moderately high altitude (8000-9000 ft) and erging. For the erg sessions I like to include sufficient time for warmup and cooldown.

Currently I have been doing two 40' trapezoidal erg pieces a week, starting at 12 spm and increasing the rate every 2' up to 20 or 24 spm. Then I stay at 20 spm for 28' (or 24 spm for 20') and decrease the rate at two minute intervals to taper off at the finish. It takes several minutes to get up into the zone, but even with the taper, my HR is always still well in the zone at the end of the 40' session. I stick to rates that are easy to maintain by using the clock: 12/15/18/20/22/24. I also do a daily 10' skewed pyramid wakeup that is similar: 2' each at 12/15/18/20/12. The wakeup is done at a pace that is probably too slow to get my HR up into the zone - I haven't checked it.

Bob S.