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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Post by gregory.cook » July 24th, 2008, 1:59 pm

coggs wrote:Last week I did a 105 mile bike ride though central Massachusetts. Was the annual "Climb to the Clouds" Century with nearly 8,000 feet of climbing.
Nice ride. Glad to hear that you are doing well.
Age: 50, Weight: 158 lbs, Height: 5' 9"

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

Englishman116
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Post by Englishman116 » July 24th, 2008, 9:55 pm

Gerhard:

I'm the same way regarding heart rate. My max HR is 203, resting heart rate 42. But when I do steady state, my body settles around 170-180 bpm when I'd like to keep it at 155-165 bpm. I think it has something to do with the point at which our bodies transfer from aerobic work to anaerobic work. If you do not feel as if work at 175 bpm is tiring, then keep at that pace. But at the same time, you want to make sure you're working cardio during longer rows rather than your anaerobic state.

Today: 6 x 500m, rest: 3 minutes, 1:36.5 average 31 spm

1:38.3
1:38.0
1:37.7
1:37.4
1:35.6
1:32.5

Afterwards: 30 minutes @ 2:00.8, 20 spm, HR average 169

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sentinal93
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Post by sentinal93 » July 24th, 2008, 10:25 pm

10k Day

1k warmup
10k - 36:27
1k cooldown

I have recently gotten back into rowing after a 1 year hiatus. It's been about two weeks of fairly consistent training, and it's nice to see my times dropping very quickly. I'm sure it has more to do with learning what shape I'm really in than actually progressing so quickly - I did a 10k last week at 37:06. It would be nice to drop 40 seconds every 10k.
Eric Di Bari
29/6'3"/184ish lbs
"Pain is inevitable, suffering is optional. Pull harder."

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gregory.cook
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Post by gregory.cook » July 25th, 2008, 3:10 pm

Yesterday: run about 4.5 miles

Today: 2001 warm up, HM in 1:16:12.4.
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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johnlvs2run
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Post by johnlvs2run » July 25th, 2008, 3:24 pm

Congratulations on your new PB, Gregory. :D

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Post by Dommar41 » July 25th, 2008, 3:46 pm

Just a 2k today, 7:43.1. I wanted to get below my GB average but missed it by half a second - :x ! But I'll get it next time. Knocked 7 secs off my previous best, though, not so bad :) .

I only started four weeks ago, still finding my level.

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Post by Gerhard » July 26th, 2008, 4:53 am

Friday 25-7

Weekly HM. Steady but hard 2:08.5 pace until 17K, trying to hold on and maybe get under 90 minutes for the first time. The little devil on my left left shoulder was whispering in my ear that I should quit, because it was getting very uncomfortable. But I was focussed.

Then my wife came up to the attic. "It's far too hot up here to work out" she said. "Do you know how hot it is?". I did not hear her, I was in a tunnel concentrating on the light at the end. So she repeated herself. A bit louder. It snapped me out of my tunnel as I realized for a split second that she was probably right. It was very hot. And but butt hurt. And I had a blister. The devil on my left shoulder now shouted in my ear that I should not do this. Could not do this. I tried to ignore him, but the pace had already crept up and I could not bring it down anymore. So I had a drink, a bit irritated, took a short break, stretched and lost more than 4 minutes. Finished 94.36.

The end of a potential HM PB. But it was 28C (82F) with humidity at 70% ... I guess it will not take long before I break 90 minutes.
Gerhard, 39yrs, 1.84, 81kg

http://www.concept2.co.uk/forum/blog.php?u=7886

[img]http://www.c2ctc.com/sigs/img1193831671.png[/img]

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johnlvs2run
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Post by johnlvs2run » July 26th, 2008, 4:34 pm

20' at 2:20 pace - 8 meters per stroke
2 sets of 5x 7 stroke sprints - start every 1:30 on clock

482 --- 528 --- 560 --- 575 --- 579 ---watts
1:27 -- 1:27 -- 1:25 -- 1:25 -- 1:25 -- pace display
1:26.6 1:27.2 1:25.5 1:24.8 1:24.6 - watts conversion to pace

575 --- 573 --- 575 --- 590 --- 597
1:25 -- 1:25 -- 1:25 -- 1:24 -- 1:24
1:24.8 1:24.9 1:24.8 1:24.1 1:23.7

5' at 2:20 pace

Changing the display showed me both the watts and the pace.
Apparently any watts conversion from ~ 1:24.5 to 1:25.499 rounds to 1:25.

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Post by Gerhard » July 27th, 2008, 5:51 am

Sunday 26-7

My final attempt for the CTC 8x500 R3

1:45,9
1:45.1
1:44.2
1:44.7
1:47.5
1:46.5
1:47.4
1:44.5

Average 1:45.7, PB for the sesson (prev. 1:47.1). Very hard and not very consistent but glad I survived.
Gerhard, 39yrs, 1.84, 81kg

http://www.concept2.co.uk/forum/blog.php?u=7886

[img]http://www.c2ctc.com/sigs/img1193831671.png[/img]

Gerhard
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Post by Gerhard » July 30th, 2008, 4:00 am

Tuesday 29-7

Easy 30 minutes @ 2:15; temperature 28C / 82F

Wednesday 30-7

"Easy" workout because tonight is 5K on rowpro

4x1350 R4 @ 1:58
Gerhard, 39yrs, 1.84, 81kg

http://www.concept2.co.uk/forum/blog.php?u=7886

[img]http://www.c2ctc.com/sigs/img1193831671.png[/img]

Gerhard
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Post by Gerhard » August 2nd, 2008, 9:40 am

I have started a blog on the UK forum to keep track of progress and keep a record of my ups and downs. You are welcome to have a look and comment.

http://www.concept2.co.uk/forum/blog.php?u=7886
Gerhard, 39yrs, 1.84, 81kg

http://www.concept2.co.uk/forum/blog.php?u=7886

[img]http://www.c2ctc.com/sigs/img1193831671.png[/img]

Gerhard
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Post by Gerhard » August 3rd, 2008, 8:23 am

Weekly HM; finaly made it under 90 minutes

88:53.4

Details in blog
Gerhard, 39yrs, 1.84, 81kg

http://www.concept2.co.uk/forum/blog.php?u=7886

[img]http://www.c2ctc.com/sigs/img1193831671.png[/img]

Gerhard
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Post by Gerhard » August 4th, 2008, 6:27 am

I seem to be the only poster in this thread...5 messages in a week and they are all mine. Where is everyone?
Gerhard, 39yrs, 1.84, 81kg

http://www.concept2.co.uk/forum/blog.php?u=7886

[img]http://www.c2ctc.com/sigs/img1193831671.png[/img]

ErikLondon
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Post by ErikLondon » August 4th, 2008, 9:14 am

Thought I'd add my workout.

Total rowing newbie and only been going for two and a half weeks but pretty happy with my results thus far and can really feel the improvement. Last week I did quite a few shorter distances with some intervals and managed the following best times:

500m: 1.53.7
1k: 4.01.1 (gutted I missed going under 4mins)
2k: 8.20.0 (crap I know but seem to struggle with this distance)
5k: 23.40.0 (although when I did my 7k I saw a 5k at 21.58)
7k: 30.58.4

I know they're not amazing times but as a newbie I'm pretty happy. I haven't been trying to kill myself, rather get through each distance at a steady rate so I'm sure the times will start improving once I really start pushing the limits.

Today I thought I'd try a 10k just to see if I could get through it - kept a very steady under 2.20 pace and ended up with 46.07.5 (2.18 pace) - pretty pleased I managed it and really didn't feel that bad afterwards.

So, realistic targets over the coming weeks/months will be:

500m under 1.45
1k under 4 (should be easy)
2k under 8 (hate this distance)
5k under 20 (that will be tough)
7k under 30 (should be ok)
10k under 45

...and do a half marathon!

Really enjoying it - will let you know how I get on.

DUThomas
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Post by DUThomas » August 4th, 2008, 9:55 am

Gerhard wrote:Weekly HM; finaly made it under 90 minutes

88:53.4

Details in blog
88:53.4!!
Somehow I missed this earlier -- Congratulations! :D
David -- 45, 195, 6'1"

[img]http://www.c2ctc.com/sigs/img1264886662.png[/img]

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