What Training Have You Done Today?

johnlvs2run · Post by **johnlvs2run** » September 22nd, 2006, 8:53 pm

10 minutes each morning at 2:24 pace, 65 df and 8 mps.

RowtheRockies · Post by **RowtheRockies** » September 22nd, 2006, 10:59 pm

35' treamill run at 8.5% incline. Car has been in the shop for last two days so unable to go home at lunch and row.

RowtheRockies · Post by **RowtheRockies** » September 23rd, 2006, 3:03 pm

24’ r20 1:58.8 209W Avg HR 146

lintonwilson · Post by **lintonwilson** » September 23rd, 2006, 6:10 pm

3k @ 2:11.0 24r

1k @ 1:43.1 28r 130ahr 161mhr

30' spinning 131ahr

Heaviestuser · Post by **Heaviestuser** » September 24th, 2006, 3:14 pm

Been rowing 2 k.
2.02.9 split
8.11.7 total time
Damper at 8.

Neb154 · Post by **Neb154** » September 24th, 2006, 6:21 pm

60' 13345m 2:14.8 177bpm @ 20

Sore from yesterday's AM practice and PM american football pick up game. All those TDs took a toll and it showed today.

RowtheRockies · Post by **RowtheRockies** » September 24th, 2006, 11:54 pm

25’ r20 208W Avg HR 148

HammerHead Sk8r · Post by **HammerHead Sk8r** » September 25th, 2006, 12:53 pm

Saturday: Half Marathon (21097 m) 1:36:45.8 (almost 2 minute improvement from first Half Marathon back at beginning of Sept).

I used the ReRow feature from that piece and used the Paceboat function focusing on pace and not Projected Finish time. I also just recently purchased a Xeno Mueller Techniques DVD and it is making a difference in the way I feel on the erg. The first time I did the Half I basically bonked bad in the last 5000 m but with improved technique and focus on pace I got off the erg feeling great after Saturday's row.

Sunday: 10000m 43:09.5
(without trying improved my best time in this distance by 2 seconds again because I was focused on pace and using better technique). Used a REROW of a 48 minute moderate effort 10k and used the pace boat.

Again I felt great even though I had hard effort on Sunday. With cool down and warm up both days I did a total 35000m's for the weekend and I am stoked. Today will be another 10000 tonight but at an easy pace.

Hey, this rowing stuff's addictive...anyone tell you guys that? ha ha

New Concept2 owner and rower as of July 26th, 2006....280000m+ so far since July!

lintonwilson · Post by **lintonwilson** » September 25th, 2006, 2:24 pm

60' @ 2:05.5 22r

ahr147
mhr161

Neb154 · Post by **Neb154** » September 25th, 2006, 9:41 pm

40' 2:08.1 19spm @ Practice

5 minutes rest

20' 2:02.9 20spm @ Practice

Have a 2k test on Wednesday ( I know it is idioitic to do a sprint test in the fall but the coach feels it is important for colleges to have recent erg scores). Any ideas on some race prep I could do tomorrow? I'm shooting to hold a 1:48 for the first 1k, then negative split the second half (I haven't done any speedwork so I have no expectation of a PB ).

Bob S. · Post by **Bob S.** » September 25th, 2006, 11:18 pm

Neb154 wrote: Have a 2k test on Wednesday ( I know it is idioitic to do a sprint test in the fall but the coach feels it is important for colleges to have recent erg scores).

From all that I have heard, the college coaches are much more interested in your 6k times than the 2k. They do want both, but it seems that the 6k time is much better at predicting your success at college level rowing.

Bob S.

lintonwilson · Post by **lintonwilson** » September 26th, 2006, 4:48 pm

3k @ 2:09.8 25r

4x2'
1:47.7 30r 137ahr
1:47.1 30r 148ahr
1:46.9 30r 151ahr
1:47.1 30r 154ahr

3k @ 2:20.9 24r

Neb154 · Post by **Neb154** » September 26th, 2006, 5:07 pm

Bob S. wrote:
Neb154 wrote: Have a 2k test on Wednesday ( I know it is idioitic to do a sprint test in the fall but the coach feels it is important for colleges to have recent erg scores).
From all that I have heard, the college coaches are much more interested in your 6k times than the 2k. They do want both, but it seems that the 6k time is much better at predicting your success at college level rowing.

Bob S.

I know the coaches are interested in the 6k, but that doesn't prevent my high school coach from being stubborn :-/

Any ideas though for what I can do today?

Neb154 · Post by **Neb154** » September 27th, 2006, 9:04 pm

I did a pre-2k acclimation this morning piece, just to get used to the pressure and rate.

3 x 300m w/ 1:20r

3:11.7 900m 1:46.5 @ 27

Then on to the good stuff..

2000m 1:46.1 7:04.4 @ 28

Splits went something like

333m 1:47.8 @ 27
666m 1:47.9 @ 27
999m 1:47.5 @ 27
1332m 1:46.6 @ 27
1665m 1:45.8 @ 28
1998m 1:41.0 @ 30
2000m 1:40.0 @ 30

The piece went right to plan, controlled negative splitting. It felt really easy through most of it, until the last 200m or so. When I finished, I felt great, and then when I tried to cool down, I had trouble getting the split below 4:00.. heh. I feel that this score shows that my base building is really paying off (getting close to my PB without any speed work what so ever). Sub 6:54 seems quite attainable by the end of the spring season if I keep up this base work and then do my speed training. Overall, it was pretty good, certainly better then the day of dread that preceded it.

HammerHead Sk8r · Post by **HammerHead Sk8r** » September 27th, 2006, 10:02 pm

Way to go Neb! Good luck with the team.

I am an old dude new to rowing and am just getting into the erg. Hoping to get on the open water this fall as well to try it out.