Nice ride. Glad to hear that you are doing well.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.
What Training Have You Done Today?
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gregory.cook
- 6k Poster
- Posts: 744
- Joined: October 21st, 2006, 10:17 pm
- Location: Bainbridge Island, WA
Age: 50, Weight: 158 lbs, Height: 5' 9"
The struggle itself toward the heights is enough to fill a man's heart. -- Albert Camus
The struggle itself toward the heights is enough to fill a man's heart. -- Albert Camus
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Englishman116
- Paddler
- Posts: 37
- Joined: April 17th, 2007, 12:35 am
- Contact:
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
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
- Paddler
- Posts: 33
- Joined: July 27th, 2006, 5:50 pm
- Location: Santa Cruz, CA
- Contact:
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.
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."
29/6'3"/184ish lbs
"Pain is inevitable, suffering is optional. Pull harder."
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gregory.cook
- 6k Poster
- Posts: 744
- Joined: October 21st, 2006, 10:17 pm
- Location: Bainbridge Island, WA
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johnlvs2run
- Half Marathon Poster
- Posts: 3821
- Joined: March 16th, 2006, 1:13 pm
- Location: California Central Coast
- Contact:
! But I'll get it next time. Knocked 7 secs off my previous best, though, not so bad 
. 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.
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]
http://www.concept2.co.uk/forum/blog.php?u=7886
[img]http://www.c2ctc.com/sigs/img1193831671.png[/img]
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johnlvs2run
- Half Marathon Poster
- Posts: 3821
- Joined: March 16th, 2006, 1:13 pm
- Location: California Central Coast
- Contact:
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.
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.
74 5'8 155 .. my training log .. overall ranking pbs
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.
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]
http://www.concept2.co.uk/forum/blog.php?u=7886
[img]http://www.c2ctc.com/sigs/img1193831671.png[/img]
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
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]
http://www.concept2.co.uk/forum/blog.php?u=7886
[img]http://www.c2ctc.com/sigs/img1193831671.png[/img]
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ErikLondon
- Paddler
- Posts: 4
- Joined: July 25th, 2008, 6:45 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.
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.