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.
Ben Rea
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Post by Ben Rea » July 3rd, 2006, 10:56 am

wow, thanks. that all sounds great. I'll be trying that out. :D
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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johnlvs2run
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Post by johnlvs2run » July 3rd, 2006, 4:18 pm

30:00 with monitor covered at 2:07.5 pace
2:00 segments and stroke rates plus 2:00 warmdown as follows:

2:13.3 2:11.9 2:11.0 2:10.6 2:09.7
2:09.2 2:07.6 2:07.5 2:08.1 2:07.7
2:07.2 2:05.4 2:03.1 2:02.8 1:58.7 2:41.3

stroke rates with metronome
26 26 26 26 26 / 26 26 26 26 26 / 27 28 29 30 31 / 22

rest 15:00 and changed clothes

40:00 running
74 5'8 155
my training log

tennstrike
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Post by tennstrike » July 3rd, 2006, 5:33 pm

I had been having a lot of trouble for the last 2 weeks with my 3 x 2K. This one was great.

Average split for 2K
Goal // Actual
1:54.6 1:54.6
1:54.4 1:54.4
1:54.2 1:53.9

The last had splits of 1:55.0, 1:54.5, 1:53.9 and last 500 1:52.1. Started the Wolverine Plan first week of November after setting a new PB of 7:35.9 but was absolutely dead at the end. Truly a bad experience. The third 2K above is a 7:35.6. My first training 2K faster than that PB.

I had been forced to take 7 days off about 3 weeks ago. The hardest/longest workout to "recover" is evidently the 2K. Even the L1 times came back after a week.

Hope next week (all targets down 0.1 sec on split) goes as well.
6'1" 192lb 60
500 1:38.7 | 1K 3:29.2 | 2K 7:16.9 | 5K 19:14.0 | 6K 23:12.3 | 10K 39:40.5 | Started rowing June05

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RowtheRockies
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Post by RowtheRockies » July 4th, 2006, 12:54 am

24’ r20 1:59.3 206W Avg HR 147
40 YO 6'1" 180 lbs. Rowing at 7,000 Ft.
SB's
[img]http://www.c2ctc.com/sigs/img1213378765.png[/img]

Ben Rea
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Post by Ben Rea » July 4th, 2006, 8:50 am

20'

up two on the rate every 2 mins starting at 16. then at 10 mins i went down 2 on the rate every two mins.


4571m
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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johnlvs2run
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Post by johnlvs2run » July 4th, 2006, 3:13 pm

40 minutes of 10x 2:00 at 30 spm with 2:00 easy between each

monitor covered ... drag factor 66

2:10.7 2:07.6 2:03.8 2:03.6 2:03.8
2:02.5 2:01.6 2:01.4 1:58.9 1:57.5 ... average 2:03.2 / 2:24.1 overall

20:00 break ... drinking veggie juice from blender and changed clothes

63 minutes running

drinking blender full of juice from watermelon... yummie
74 5'8 155
my training log

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RowtheRockies
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Post by RowtheRockies » July 5th, 2006, 2:10 pm

25’ r20 1:59.7 204W Avg HR 152
40 YO 6'1" 180 lbs. Rowing at 7,000 Ft.
SB's
[img]http://www.c2ctc.com/sigs/img1213378765.png[/img]

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johnlvs2run
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Post by johnlvs2run » July 5th, 2006, 2:51 pm

50 minutes of 10x 2:30 at 30 spm with 2:30 easy between each

monitor covered ... drag factor 66

2:12.2 2:09.4 2:06.5 2:06.5 2:04.4
2:03.6 2:03.2 2:01.0 1:58.5 1:57.1 ... average 2:04.2 / 2:23.6 overall

30:00 break ... veggie juice and water, changed clothes

54 minutes running with 6 times over hill
74 5'8 155
my training log

Ben Rea
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Post by Ben Rea » July 5th, 2006, 7:42 pm

since i am in competetive rowing for this summer and i am the stroke seat (and captain :wink: ) i did a piece for consistancy-

10 mins- r20- 2:10/500m
(this was the planned piece)

looks like i need some work...

ended up being...

10mins- r21- 2:10.7/500m

not bad, but i want better.
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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Heaviestuser
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Post by Heaviestuser » July 6th, 2006, 10:47 am

Interval training

Five times 500 m
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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RowtheRockies
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Post by RowtheRockies » July 6th, 2006, 3:20 pm

26’ r20 1:59.7 204W Avg HR 146
40 YO 6'1" 180 lbs. Rowing at 7,000 Ft.
SB's
[img]http://www.c2ctc.com/sigs/img1213378765.png[/img]

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johnlvs2run
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Post by johnlvs2run » July 6th, 2006, 3:23 pm

drank lots of fresh ginger root blended with plenty of water

monitor covered ... drag factor 66
50 minutes of 10x 2:30 at 30 spm with 2:30 easy between each
similar and slightly faster to yesterday

30:00 break ... drank more juice, changed clothes

62 minutes running with eight times over hill
74 5'8 155
my training log

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RowtheRockies
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Post by RowtheRockies » July 7th, 2006, 2:18 pm

31' Run
40 YO 6'1" 180 lbs. Rowing at 7,000 Ft.
SB's
[img]http://www.c2ctc.com/sigs/img1213378765.png[/img]

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johnlvs2run
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Post by johnlvs2run » July 7th, 2006, 2:39 pm

Same as yesterday except 52 minutes running including 6 times over hill.
74 5'8 155
my training log

Ben Rea
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Post by Ben Rea » July 8th, 2006, 12:54 pm

i did my first day of my workout plan today!


20min @ 165 watts s/m 20

it was a good piece, i can tell this workout plan will be super!
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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