What Training Have You Done Today?

tennstrike · Post by **tennstrike** » July 25th, 2006, 2:21 pm

Ben Rea wrote:25mins @ 153 watts @ 19 s/m

actual: 25mins @ 153.1 watts @ 20 s/m

Hello Ben:

I'm not used to working in watts, but I translate your row to roughly a 2:11.5 pace and 5,703 meters covered. If you were looking to do a Wolverine Plan L3 workout, it would be at 85% to 90% of your 2K pace. I have your 2K pace at 1:57, rounded up. 85% would be 2:17.6. 90% would be 2:10.0. So your pace is in line with a Level 3 workout. It's just not quite the volume I think you should be doing at that pace/watts.

Even if you backed off to a 2:15 (142 watts) I think you would be better off at 40 to 50 minutes. But as you will remember, I had earlier suggested the 10K. Maybe you could start with 2 - 20 minute sessions at 145 watts and gradually work your way up.

Also, you're working really hard at 19 spm. I have that as 12 meters per stroke! To get to 10 meters per stroke, you'd be pulling 22 to 23 spm. Looked at that way, that's a tough workout you're doing, IMHO.

Anyway, good luck and keep rowing.

Jeff

Heaviestuser · Post by **Heaviestuser** » July 25th, 2006, 3:04 pm

Been rowing 2 K.

And another 2 K later in the evening.

George, I do not understand how you can row such fast splits with only 26 spm.

We have a young guy at the gym who can row at 46 spm.

Carl Henrik · Post by **Carl Henrik** » July 25th, 2006, 3:46 pm

Really hot and humid today, 30 degrees Celsius in the shade. Started off a 5.5k run in the sun in these conditions with 3:12 on the first, quite hilly, k, which was a bit fast, and then settled for a 3:44 pace for the rest. 3:38 average and I'm now close to my potential speed with just 2 runs per week I think. It was the 6th run so far this season and a 14s/k improvement since last time, but HR also creaped (down maybe?) to 180/200 at the end.

At least I'm good for a 17 something 5k now, but would like it to be 16 something, since that would mean a something sub 35 10k. Something, something, something.

GeorgeD · Post by **GeorgeD** » July 25th, 2006, 5:43 pm

Heaviestuser wrote:Been rowing 2 K.

And another 2 K later in the evening.

George, I do not understand how you can row such fast splits with only 26 spm.
We have a young guy at the gym who can row at 46 spm.

Not fit enough or fast enough to row at a higher spm

- yet

George

ps being about 1.96m and 105kg undoubtable helps

Heaviestuser · Post by **Heaviestuser** » July 26th, 2006, 5:38 am

Thanx for the explanation.
I think the weight and length does it.

When I am comparing my PB's with other Dutchmen, I often see that they are much taller and heavier than me.
But heavyweight is heavyweight (>75 kg).

I am not a real heavyweight type of person. Just got heavy bones

and too much fat.
When I was well trained after a stay in the mountains I weighted 64 kg.
Now 85 kg.

So I 've no option but to row fast.

johnlvs2run · Post by **johnlvs2run** » July 26th, 2006, 2:26 pm

10 minutes rowing

70 minutes running, twice up the long hill and then back

Carl Henrik · Post by **Carl Henrik** » July 26th, 2006, 5:24 pm

12k lwt 4-, 8 x (2min @ 2k pace, 1min rest with turning the boat). average rate 34.5 spm
comment: ouch

mpukita · Post by **mpukita** » July 26th, 2006, 6:29 pm

Heaviestuser wrote:Thanx for the explanation.
I think the weight and length does it.

When I am comparing my PB's with other Dutchmen, I often see that they are much taller and heavier than me.
But heavyweight is heavyweight (>75 kg).

I am not a real heavyweight type of person. Just got heavy bones and too much fat.
When I was well trained after a stay in the mountains I weighted 64 kg.
Now 85 kg.

So I 've no option but to row fast.

No way, lose the 10 kilos! If you were once 64kg, you could get back to 75kg with some work and some disciplined nutrition, yes? And it would not be overreaching.

Then, your times would be worth more!

tennstrike · Post by **tennstrike** » July 26th, 2006, 7:55 pm

1K @ 1:49.7
1K @ 1:49.5
1K @ 1:48.0
1K @ 1:47.3

yehster · Post by **yehster** » July 26th, 2006, 9:36 pm

mpukita wrote:
No way, lose the 10 kilos! If you were once 64kg, you could get back to 75kg with some work and some disciplined nutrition, yes? And it would not be overreaching.

Then, your times would be worth more!

Yeah I agree with that plan. I'm currently 81Kg. (Down from 85 a couple of weeks ago).

jjpisano · Post by **jjpisano** » July 27th, 2006, 10:08 am

35 minutes with 10 minute warmup then 228w @ 21 s/m (7 minutes on, 1 off, 6 on, 1 off, 5 on, 1 off, 4 on).

Off means active rest - like sliding up and down barely pulling, recovering my breath etc.

I believe 228w is around a 1:55/1:56 per 500m pace.

RowtheRockies · Post by **RowtheRockies** » July 27th, 2006, 3:30 pm

34’ r20 2:00.5 200W Avg HR 150

Carl Henrik · Post by **Carl Henrik** » July 27th, 2006, 4:32 pm

20min @ 10watt eating cookies, 1 CPM (Cookies Per Minute)

rest day

jbell · Post by **jbell** » July 27th, 2006, 8:16 pm

1st hour of the summer!!
20min: 2'/2' @ 20/22 avg 2:00.5
20min: 4'/3'/2'/1'/ @ 18/20/22/24 avg 2:04.5 (tough)
20min: 40sec @ 32spm, 20sec rest avg 1:55.6
It was a really good workout.

TomR · Post by **TomR** » July 27th, 2006, 9:27 pm

10k at 2.11 (156 w). Plan was to do an hour, but I melted part way thru.

Tom

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