What Training Have You Done Today?

tennstrike · Post by **tennstrike** » July 8th, 2006, 1:26 pm

Goal ---- Actual
1:48.9 - 1:48.8
1:48.7 - 1:48.6
1:48.7 - 1:47.8
1:48.4 - 1:47.6
1:48.4 - 1:47.1
1:48.0 - 1:46.8
1:45.0 - 1:43.4

I re-read a few days ago Mike C.'s comments on warmups and increased my warmup for this session from my standard 1K (pretty low for 500's) to 2.5K. Not as much as Mike recommends, but evidently enough to give me a little extra energy.

Heaviestuser · Post by **Heaviestuser** » July 8th, 2006, 2:52 pm

Just did 2 K, without warming-up or cooling down.

A pretty fast one though. 7:49:4. My second best time ever.

johnlvs2run · Post by **johnlvs2run** » July 8th, 2006, 3:22 pm

I drank fresh ginger root blended with water last night and this morning.

The covered monitor showed only time, drag factor, and the first digit of instantaneous pace.

50 minutes of 10x 2:30 at 30 spm with 2:30 easy between each, drag factor 66.

I forgot to set the splits today so was rowing 2:30 splits but the monitor was
keeping track of 2:00 splits. The pace for #'s 3, 5, 7 and 9 was 2:04.3, 2:02.6,
2:00.5 and 2:00.2 which calculates an average of 2:02.7. The overall pace was 2:22.1.

My goal for this morning was to make sure there was always a "2" showing up for
the instantaneous pace, to avoid going too fast and to have energy for my running.
I expected to see a few "1"'s on the 9th rep but they started showing up on the 6th one,
so each time I'd slow down a bit to make sure of keeping the "2"'s on the monitor.
This worked very well and much better than I'd thought that it might.

My average today comes out to faster than the three days previous.

Another thing I did today was to alternate doing the odd reps with a full long stroke,
and the even reps with a 1/2 slide forward then fast finish to the drive, all at the same 30 spm.
It turned out the times were about the same either way, based on seeing the "1"s, though the
short stroke felt easier.

30 minute break ... drank more juice... changed clothes

50 minutes running with 6 times over the hill. I felt great starting out then ran into a thick patch
of magnolia tree pollen around and had to stop and let it get out of my system.
The next times around I ran on the opposite side of the street through that section.

From now on I am changing the last part of the loop, in order to avoid the trees with the pollen.

Heaviestuser · Post by **Heaviestuser** » July 9th, 2006, 11:34 am

Been rowing 2 km.

johnlvs2run · Post by **johnlvs2run** » July 9th, 2006, 1:45 pm

rowing 20 minutes

running 64 minutes with 16 times hill

RowtheRockies · Post by **RowtheRockies** » July 10th, 2006, 2:30 pm

27’ r20 1:59.6 204W Avg HR 153

Heaviestuser · Post by **Heaviestuser** » July 10th, 2006, 4:22 pm

Been rowing 2 km. Lower DF.

Ben Rea · Post by **Ben Rea** » July 10th, 2006, 9:53 pm

21mins @ 164 watts s/m 20

actuall: 21mins @ 167.5 s/m 21

RowtheRockies · Post by **RowtheRockies** » July 11th, 2006, 11:01 am

Ben,

I know that you only have two sessions under your belt but curious to see how they feel? At the end are you pretty whupped or do you feel like you could keep going. Glad to see you are giving this program a try, I think if you stick with it you will see some real good improvement fairly quickly. I improved 11 seconds in just 11 seconds after the first cycle.

Rich

Ben Rea · Post by **Ben Rea** » July 11th, 2006, 12:00 pm

im pretty much pooped out after the workout, drenched in sweat, muscles aching...just the basics

i really like the pieces, it just on the last one i kinda pushed out a lot at the end and my watts went way up in the last minute because i had a lot of adrenaline flowin'. it happens.

tennstrike · Post by **tennstrike** » July 11th, 2006, 4:40 pm

Ben Rea wrote:im pretty much pooped out after the workout, drenched in sweat, muscles aching...

Ben:

Congratulations on committing to a workout. Could you help me out a little? Your description is :

actual: 21mins @ 167.5 s/m 21

That's 21 minutes of rowing at 21 strokes per minute. The 167.5 doesn't mean anything to me. What was your pace? Thanks for helping me understand.

johnlvs2run · Post by **johnlvs2run** » July 11th, 2006, 4:47 pm

tennstrike wrote:The 167.5 doesn't mean anything to me. What was your pace? Thanks for helping me understand.

167.5 seconds is a 2:47.5 pace for 500 meters.

Ben Rea · Post by **Ben Rea** » July 11th, 2006, 8:46 pm

ha, its not 500m pace.

it is my watts, im sorry. 167.5 watts

johnlvs2run · Post by **johnlvs2run** » July 11th, 2006, 8:57 pm

watts a watt?!

Ben Rea · Post by **Ben Rea** » July 11th, 2006, 9:44 pm

John Rupp wrote:watts a watt?!

haha, funny

.

todays workout (#3)

22mins @ 164 watts s/m 20

actual: 22mins @ 168 watts s/m 21

i really tried to push this one and stay at the right s/m. i feel likie throeing up right now but i also feel super acomplished.

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What Training Have You Done Today?

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