What Training Have You Done Today?

[Dangerscouse]

Getting under 1h30 is a really good benchmark to reach, your fitness is clearly improving....

Cheers!

Your CNS needs to adapt to the stress so you will be making small gains every time you row. Also as your mind automatically uses predictions as a default setting for everything you do in life, you will be amending your default prediction for rowing long distances with the longer sessions.

CNS??

Central nervous system. That's what gets a real battering for longer distances when you are still adapting to them

[lindsayh]

Monday PM
45' - 11330m @1:59.1
df125 sr27 207w mhr167
first 3 @1:58 then middle 5 @2:00 then last @1:58

[Heaviestuser]

2K Damper Setting 4 pace 23

[Anth_F]

Some good training folks.

P.S Well done on the Marathon completion CJOttawa! I doubt i would ever even attempt doing one so fair play fella

Today:

40 mins weights... the focus was mostly on triceps/biceps/shoulders today.

Then after a bit of stretching i jumped on the erg for a short workout.

2k - r24 - 1:59.2 - 7:57.0 - df112

1k CD

[SowfLondonRower]

10,000m nice and easy today, alternating between 18 and 20s/m. I used to do all my sessions at constant rate, but after watching some of Eric Murray's new youtube vids (which I recommend by the way, although probably more useful for newbies like me) I've done some more variable rate stuff and I'm really enjoying it. Gives my mind something else to focus on, and today at least seemed to be good for keeping my heart rate in a more narrow band.

[Rod]

10 x 500.2'r.

Average pace.............1:41.6
DF..........................125
SPM........................37


My last tough session before the world champs next Sunday.

It was a repeat of the one I messed up last Friday by going off too fast...this time I started slower and finished a lot faster!

It was 0.3 faster on pace than that one and more importantly 0.1 per 500 quicker than before the British champs back in early December....but felt a lot easier...I fell off the erg after that one but but was controlled and holding back tonight so glad of the confidence boost and hoping for a better time....oh well...I can do no more....California here I come!

The Lightweight limit in the US is 165 lbs and I was 161.2 this morning so all good there...just wish I was bit taller than my measly 5'8'' as there are a few 6 footers in my 60-64 age group race!

[nick rockliff]

10 x 500.2'r.

Average pace.............1:41.6
DF..........................125
SPM........................37


My last tough session before the world champs next Sunday.

It was a repeat of the one I messed up last Friday by going off too fast...this time I started slower and finished a lot faster!

It was 0.3 faster on pace than that one and more importantly 0.1 per 500 quicker than before the British champs back in early December....but felt a lot easier...I fell off the erg after that one but but was controlled and holding back tonight so glad of the confidence boost and hoping for a better time....oh well...I can do no more....California here I come!

The Lightweight limit in the US is 165 lbs and I was 161.2 this morning so all good there...just wish I was bit taller than my measly 5'8'' as there are a few 6 footers in my 60-64 age group race!

Nice one, have a great race and trust your training

[H2O]

10 x 500.2'r.

Average pace.............1:41.6
DF..........................125
SPM........................37

Looks like you will be under 6:50. Best of luck and have a good flight.

[Rod]

Thanks Nick and H20, I'll be giving it my best shot!

There's no chance of me getting under 6:50:0 though H20, this session and other recent ones suggest I'll be around the same as I did at the British champs back in early December which was 6:56.5.

I'm hoping that ''around the same'' means I can squeeze it a wee bit more and go a little faster but it will all depend on how I feel on the day...and that can vary a lot!

[hjs]

10 x 500.2'r.

Average pace.............1:41.6
DF..........................125
SPM........................37

Looks like you will be under 6:50. Best of luck and have a good flight.

Not based on this sesh. If it was a max one that is.

[Rod]

10 x 500.2'r.

Average pace.............1:41.6
DF..........................125
SPM........................37

Looks like you will be under 6:50. Best of luck and have a good flight.

Not based on this sesh. If it was a max one that is.

Yes, it was indeed a max session so as I said to H20 I won't be getting anywhere near sub 6:50...more likely closer to the 6:56.5 I did to win the British championships in early December....maybe slightly faster if I feel good on the day and it goes well.....which it may...or may not!

[hjs]

Looks like you will be under 6:50. Best of luck and have a good flight.

Not based on this sesh. If it was a max one that is.

Yes, it was indeed a max session so as I said to H20 I won't be getting anywhere near sub 6:50...more likely closer to the 6:56.5 I did to win the British championships in early December....maybe slightly faster if I feel good on the day and it goes well.....which it may...or may not!

You know how your sessions are related. Would roughly say 500 reps on 2, even 10 will be 2k minus 2. Possibly even more.

[lindsayh]

Tuesday PM
2k @2:10
30x 1'/1'R -> 7889m @1:54.0 9 (+2681mR)
df127 sr20 236w mhr142
slowest @1:55.3 ->> fastest @1:52.7

[lindsayh]

Yes, it was indeed a max session so as I said to H20 I won't be getting anywhere near sub 6:50...more likely closer to the 6:56.5 I did to win the British championships in early December....maybe slightly faster if I feel good on the day and it goes well.....which it may...or may not!

I suspect Rod you are pretty close to the mark after all these years but that 10x 500 is a very nice confidence boost - best of luck - sub 6:55 is definitely on the radar.

[Rod]

I suspect Rod you are pretty close to the mark after all these years but that 10x 500 is a very nice confidence boost - best of luck - sub 6:55 is definitely on the radar.

Thanks for the good wishes Lindsay, good of you to take the time and much appreciated....I'll give it my best shot!