What Training Have You Done Today?

Atorrante · Post by **Atorrante** » February 1st, 2007, 6:04 pm

10K in 38:29.9
Although my PB is 38:08 for the 10K, it was 2 years ago, so I'm very pleased with this time considering I don't target a PB for the piece.
I'm now after the 8K in 30', so this is good training toward my goal.

yehster · Post by **yehster** » February 1st, 2007, 9:03 pm

gregory.cook wrote:Nice work, yehster. How long have you been rowing?

I started on the erg again in earnest last January. I was a starboard in college 11 years ago though. Rowed lightweights, but unfortunately I can't make weight anymore. I raced the CRASH-B's when it was still 2500 meters...

Doing the satellite here in Philly this Saturday, but I'm gonna get my butt kicked.

gregory.cook · Post by **gregory.cook** » February 2nd, 2007, 12:55 am

yehster wrote:
gregory.cook wrote:Nice work, yehster. How long have you been rowing?
I started on the erg again in earnest last January. I was a starboard in college 11 years ago though. Rowed lightweights, but unfortunately I can't make weight anymore. I raced the CRASH-B's when it was still 2500 meters...

Cool. I started on the erg again in August. I was a port in college 18 years ago. I rowed ergomania in 1988 and 1989 when it was still 2500.

gregory.cook · Post by **gregory.cook** » February 2nd, 2007, 1:05 am

RowtheRockies wrote:How about you Gregory? What are your goals for the next year?

For years my main goal has been to break 90 minutes for a 36 mile bike race in May. My best is 92:20. I'm thinking of scrapping that goal and focusing on finding another 4.6 seconds off my 2k. Probably won't decide for sure until the weather gets warmer.

gregory.cook · Post by **gregory.cook** » February 2nd, 2007, 1:10 am

2000 warm up

4x2000 with 5 minutes rest.
time -- spm -- mhr -- *Column X
6:59.8 -- 27 -- 161 -- 53
7:00.0 -- 27 -- 167 -- 57
6:59.6 -- 28 -- 170 -- 65
6:59.5 -- 27 -- 172 -- 63

total rest: 3460

2000 cool down.

*Column X is the number of seconds of very easy rowing until my hr dropped back to 130.

yehster · Post by **yehster** » February 2nd, 2007, 11:20 am

gregory.cook wrote:For years my main goal has been to break 90 minutes for a 36 mile bike race in May. My best is 92:20. I'm thinking of scrapping that goal and focusing on finding another 4.6 seconds off my 2k. Probably won't decide for sure until the weather gets warmer.

How's your bike setup

There's free time to be gained from more aerodynamic equipment...

RowtheRockies · Post by **RowtheRockies** » February 2nd, 2007, 12:17 pm

gregory.cook wrote: 4x2000 with 5 minutes rest.
time -- spm -- mhr -- *Column X
6:59.8 -- 27 -- 161 -- 53
7:00.0 -- 27 -- 167 -- 57
6:59.6 -- 28 -- 170 -- 65
6:59.5 -- 27 -- 172 -- 63

OK enough of that Gregory, you are making me feel very inferior. 4 2K's done in one session all about 9 seconds faster than my PB for ONE

You are an animal.

Rich

RowtheRockies · Post by **RowtheRockies** » February 2nd, 2007, 4:28 pm

30' treadmill run to ease back into running after 4 months of erg only.

yehster · Post by **yehster** » February 3rd, 2007, 11:25 am

Warmup then 2K race at Main Line Slides. 7:17.4. That's a recent PR, but it was a horrible piece. Started off way too hard (1:44 ish) was blown and had to try to recover during the middle of the piece. Should have stuck to my original game plan, but got caught up in the moment.

Heaviestuser · Post by **Heaviestuser** » February 3rd, 2007, 1:20 pm

Been rowing 5 K at level 7.

20:18:4, 2:01:8 split, which is a good job.

RogerR · Post by **RogerR** » February 3rd, 2007, 8:01 pm

This morning I pulled a new PB at the Pittsburgh Indoor Rowing Championships.

meters /500m SPM
Total:
2000 1:48.4 28

500 1:50.0 27
500 1:49.2 27
500 1:48.1 28
500 1:46.3 31

I am very pleased with this result since my goal for this race was only 7:20. I felt great after 500m and decided to speed up a little. After 1000m I was still going strong and pushed a bit harder without going full steam since I was afraid to die after 1600m or so. The last 500m was tough and I definetely emptied the tanks toward the finish.

I guess that there is some room for improvement since I managed to reduce my split through the race. I also have a soar throat and some mild coughing but could breath with no restriction.

This was the first race ever and I look forward to the next one.

gregory.cook · Post by **gregory.cook** » February 3rd, 2007, 9:41 pm

RogerR wrote:This morning I pulled a new PB at the Pittsburgh Indoor Rowing Championships.

Nice one, Roger. And way under your goal.

yehster wrote:How's your bike setup? There's free time to be gained from more aerodynamic equipment...

The time may be free but the equipment isn't. I've not yet reached the point where I'm willing to buy the time.

RowtheRockies wrote:You are an animal.

It's probably genetic. I'll have to let my parents know.

Today: 3 x 5k

19:36.2
17:34.4
19:46.6

The second one was my 4th 5k for the SuperCanoa World Cup. This round was based on improvement. Since my best one was 17:31.x, I think that I've been knocked out of the competition... by my wife.

RowtheRockies · Post by **RowtheRockies** » February 4th, 2007, 1:30 am

Roger,

Congratulations on your PB and first Race!

Rich

coggs · Post by **coggs** » February 4th, 2007, 6:54 pm

Took Saturday off to go X-C sking since we finally got some snow here in Massachusetts.

Today I figured with the rest (nothing against X-C) it would be a good day to do a 2K TT. Did a 2K warm-up and then realized at the last moment I had RowPro set for 500M, not 2K. Had to reset the laptop. Stretched and did another 2K warm up. Started way too fast and bailed out with 1100 meters to go. Spent 10 minutes getting pissed at myself since I know better than to go out at a PB minus 4 seconds 500M split!

Set up another 2K session with 1K warm up. Held to pretty much to my plan this time and hit a personal best by 8.2 seconds.

100M avearage splits as reported by Row Pro:

1:48.5
1:48.5
1:48.0
1:48.5
1:49.0
1:48.5
1:48.0
1:48.0
1:47.5
1:47.0
1:47.0
1:47.0
1:47.0
1:47.0
1:47.0
1:48.5 (come on - don't quit now!)
1:47.5
1:47.0
1:46.0
1:45.5

Final - 7:10.0 / 281 watts / 9.7 DPS / 29 SPM / ending heart rate 166*

*max pulse was in the 3rd 500M @ 169 which I thought was interesing

Pretty happy to take that big a chunck out of my old PB since I've been doing little speed work. May have been a little conservative in the first 500 but didn't want to quit twice in one afternoon.

If you hold me to my word I guess that means I have to go to CRASH B's now Roger.

RogerR · Post by **RogerR** » February 4th, 2007, 7:58 pm

Jim,

Great job. My target for Boston is to arrive at <7:10 and I guess you will now shoot for getting close/below 7min, right?

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What Training Have You Done Today?

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