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.
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gregory.cook
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Location: Bainbridge Island, WA

Post by gregory.cook » November 25th, 2006, 11:42 pm

Day before yesterday:
12272 in 48 minutes

Yesterday:
10k in about 38:10

Today:
18k as a sequence of 2k intervals with no rest

Odd Intervals
8:11.8 (21)
8:09.9 (21)
8:07.8 (21)
8:05.9 (21)
8:03.8 (21)

Even Intervals:
7:43.9 (22)
7:39.8 (23)
7:35.8 (23)
7:31.8 (24)

I'm going to start doing fast stuff again on Tuesday. Looking forward to it.
Age: 50, Weight: 158 lbs, Height: 5' 9"

The struggle itself toward the heights is enough to fill a man's heart. -- Albert Camus

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John Foy
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Post by John Foy » November 26th, 2006, 5:31 am

Yesteday, I did a Sugarboy interval.

Today will probably be just a steady 10k.

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gregory.cook
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Location: Bainbridge Island, WA

Post by gregory.cook » November 27th, 2006, 1:17 am

What's a Sugarboy interval?

Today I rowed 4x(4k@1:55 + 1k@2:00). Actual split times (for the 5k's) were

19:19.7
19:19.8
19:19.6
19:20.9

for a total time of 1:17:20.0.

I lost 4.5 pounds down to 149.6... the first time I've been under 150 since about 3 years ago when I rode my bike 80 miles when it was 90 degrees out and I got down to 148.
Age: 50, Weight: 158 lbs, Height: 5' 9"

The struggle itself toward the heights is enough to fill a man's heart. -- Albert Camus

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RowtheRockies
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Post by RowtheRockies » November 27th, 2006, 1:11 pm

Gregory,

I'm impressed! You are a lightweight? and 15 lbs. under lightweight to boot? I just assumed you were a heavyweight with the times you have pulled. How tall are you? How long have you been rowing?

11 Stone sounded really big to me but I had no concept what it equated to.

Rich
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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RowtheRockies
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Post by RowtheRockies » November 27th, 2006, 1:44 pm

Last Thursday Workout:

2500M Warm Up 2K 7:15.2, 2000M Cool Down

Sunday Workout:

20' r21 204 Watts 1:59.6 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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RowtheRockies
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Post by RowtheRockies » November 27th, 2006, 4:26 pm

21' r22 204Watts 1:59.6 Avg HR 156
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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gregory.cook
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Location: Bainbridge Island, WA

Post by gregory.cook » November 27th, 2006, 8:35 pm

Today: 12305 in 48 minutes. Almost steady with occasional bursts of varying lengths and arbitrary paces for no particular reason.
RowtheRockies wrote: You are a lightweight? and 15 lbs. under lightweight to boot? I just assumed you were a heavyweight with the times you have pulled. How tall are you? How long have you been rowing?

11 Stone sounded really big to me but I had no concept what it equated to.
Rich,

I rowed OTW in college for a couple of years. My wife and I bought a Concept II in 1998 and she has used it way more than me. Last year (January 2006) she competed in Ergomania in Seattle and inspired me so I decided that I would try it this year. I started preparing at the end of August.

I'm 5' 9" and only get to 150 when I am dehydrated. Normally I'm around 155. I saw some of the Brits reporting their weights in stones and pounds and started doing the same because I thought it was funny; it is so antimetric.
Age: 50, Weight: 158 lbs, Height: 5' 9"

The struggle itself toward the heights is enough to fill a man's heart. -- Albert Camus

citiusaltiusfortius9
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Post by citiusaltiusfortius9 » November 27th, 2006, 9:15 pm

No school today so I did a lot.
Erg: 5k 2k peice at 70% time 7:52 Pyramind 10 strokes to 40 strokes and down
Run: 3miles just under 30 min (I started running after a manditory 1.3 mile running race at school Wednesday... and didn't hate it as much as I expected. time 9:24. today was the farthest I've ever run)
Rowing: 4x 1k in a 2x. Testing times in different boats. 8.5 miles all together.
Basic weights/ pushups pullups sit-ups etc.
-citius altius fortius
faster higher stronger-

Bob S.
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Post by Bob S. » November 27th, 2006, 9:34 pm

gregory.cook wrote: I saw some of the Brits reporting their weights in stones and pounds and started doing the same because I thought it was funny; it is so antimetric.
I am glad that you explained that. It had me puzzled. I was tempted to try to make up some sort of silly gag about getting stoned on Bainbridge Island.

Bob S.

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johnlvs2run
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Post by johnlvs2run » November 27th, 2006, 10:25 pm

gregory.cook wrote:I started preparing at the end of August.
Impressive rowing already.

Did you keep fit before that, with weights, cycling, swimming, running etc?
74 5'8 155
my training log

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Heaviestuser
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Post by Heaviestuser » November 28th, 2006, 7:47 am

Been rowing 5 K yesterday.

Damper level @ 8
Time: 22.44.9
AVG Watt: 137.9
Total cal.: 293
AVG split: 2.16.4

I am not rowing very fast lately, but I continu to row regularly (every day).
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

TabbRows
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Location: Tallahassee, FL

Post by TabbRows » November 28th, 2006, 1:39 pm

Working back from an aggrevated pulled tendon in the back of the knee. Probably overdid a conditioning class. The knee would stiffen up at night. So just some steady/easy rowing building up from 20 minutes on Turkey Day to 45 minutes yesterday.

To break the boredom of steady rowing I adapted a old treadmill routine:

6 minutes warmup,
2 minutes on at UT2 24 rating, 2minutes off at 2:41 pace, 17/18 rating.
1minute on at around UT1 in split time by stepping up to a 30 rating so not much additional pressure just more strokes, 1 minute off at 2:41 pace, 17/18 rating.
Final 6 minutes cooldown.


No stiffness over past two nights so I'm going to see if I can handle a set of 1K intervals tonight.

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gregory.cook
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Post by gregory.cook » November 28th, 2006, 5:54 pm

3000 warm up

8 X (500 + 750@2:10)
1:39.3 R31 158
1:39.1 R31 166
1:38.9 R31 170
1:38.7 R32 172
1:38.5 R33 173
1:38.3 R33 175
1:38.1 R33 176
1:36.3 R34 176

3000 warm down
John Rupp wrote:Did you keep fit before that, with weights, cycling, swimming, running etc?
John R.,

Yes, I was fit before. Cycling. A little running during the winters.
Age: 50, Weight: 158 lbs, Height: 5' 9"

The struggle itself toward the heights is enough to fill a man's heart. -- Albert Camus

Nosmo
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Post by Nosmo » November 28th, 2006, 6:35 pm

Half Marathon. 21097 m. 1:24:10.6 (159.7 pace) Kept it pretty steady until the last 1000m. 2 min warm up.

My first HM. My goal was to get in the top 25% which I did. I think I could of gone faster without too much trouble. It was cold this morning--frost on the roofs (not very common here). I've just been doing fairly steady peices 5K and longer since I started ERGing again this fall. I tend to keep the pace within a few seconds of my maximal effort for the length and go all out for the end of the piece.

Next goals are to do a 2K in the top 25% and a full Marathon at a 2:00 pace, both will be hard.

Got a new Model D for my B'day in September--replaced my 1984 Model A which was upgraded to a B in 1990.


Nosmo
46 yrs old
208 libra (i.e. 68 Kg)

citiusaltiusfortius9
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Joined: November 26th, 2006, 9:21 pm

Post by citiusaltiusfortius9 » November 28th, 2006, 11:47 pm

steady state hour row about 7 miles,
1 hr indoor bike around 75% max HR hill
-citius altius fortius
faster higher stronger-

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