What Training Have You Done Today?

jbell · Post by **jbell** » July 12th, 2006, 3:06 pm

Ben Rea, what workout/plan are you using??
Today, I was gonna do 2x30min, and my buddy didnt have energy for the last one, so we lifted instead.
30min 2:02.5 avg 500 21spm
I gotta get back in shape quickly for school

Heaviestuser · Post by **Heaviestuser** » July 12th, 2006, 4:49 pm

Been rowing 2 km. Lower DF. I took it very easy today.

GeorgeD · Post by **GeorgeD** » July 13th, 2006, 5:55 am

Heaviestuser wrote:Been rowing 2 km. Lower DF. I took it very easy today.

What have you changed your DF to and why

Heaviestuser · Post by **Heaviestuser** » July 13th, 2006, 2:34 pm

Hi,
I started the topic 'the ideal resistance' and learned there for the first time about the draf factor. The drag factor is displayed on the monitor, if you press rest and ok buttons at the same time and then row a few strokes.
The reasons for the change are also given in that topic, though opinions differ.
Before starting that topic I allways rowed with the damper level at 10. I.e. a DF of 190.
I think rowing with a lower DF one uses one's endurance more. With a very DF you train the muscles more ( Biceps ).

RowtheRockies · Post by **RowtheRockies** » July 13th, 2006, 3:14 pm

28’ r20 1:59.5 205W Avg HR 157

johnlvs2run · Post by **johnlvs2run** » July 13th, 2006, 3:35 pm

30' at 2:24 pace ... 12x 20s with 20s rests moderately

60' running... steady pace

Carl Henrik · Post by **Carl Henrik** » July 13th, 2006, 3:35 pm

morning: 2- for 9k
evening: running 5.5k 3:52/km. finishing HR 172/200.

A 15sec/k progress with the running since the first run @ 4:07/k

. My HR was higher today than first time, though, but my comfort was the same.

I think much is due to the 4x400m @ 1:12 , 2min slow between, I did during last friday's session to get something "speedish" in the legs without pushing too hard and getting injured or psychologically burned. It was my second running session this season so I had to be careful. Today was my fourth and I was faster without trying to be.

It would be nice to do a sub 3:30/k run for the 5.5k distance, since then, I could possibly do sub 35 for 10k aswell. Also I would like to better my 4:30 for the 1500m. That's just 3.75 laps at 1:12, gulp.

Heaviestuser · Post by **Heaviestuser** » July 13th, 2006, 4:57 pm

Interval

500 M 2 minutes
500 M "
500 M "
500 M "
500 M "
500 M "

Total 3 K

Ben Rea · Post by **Ben Rea** » July 13th, 2006, 5:20 pm

[quote="jbell"]Ben Rea, what workout/plan are you using?? quote]

Day Time Trgt. Watts % of 2k SPM Distance Split Avg. Watts
1 20:00 164 75% 20
2 21:00 164 75% 20
3 22:00 164 75% 20
4 23:00:00 164 75% 20
5 24:00:00 164 75% 20
6 25:00:00 153 70% 19
7 26:00:00 153 70% 19
8 27:00:00 153 70% 19
9 28:00:00 153 70% 19
10 29:00:00 153 70% 19
11 30:00:00 142 65% 18
12 31:00:00 142 65% 18
13 32:00:00 142 65% 18
14 33:00:00 142 65% 18
15 34:00:00 142 65% 18
16 35:00:00 131 60% 16
17 36:00:00 131 60% 16
18 37:00:00 131 60% 16
19 38:00:00 131 60% 16
20 39:00:00 131 60% 16
21 40:00:00 131 60% 16

Total D.
Avg. D.
Avg. S.
Avg. W

GeorgeD · Post by **GeorgeD** » July 14th, 2006, 2:03 am

I was so pissed off at my 30min 'attempt' yesterday (where I put the handle down) that I had to do something to tell the brain who was in charge so I sat on it:-

21097m / 1:23:19.1 / 1:58.4 / 20spm / HR141 (80%)

and now the muscles in the left cheek of my arse may never talk to me again. After my shower I am definitely tightening up in an unpleasant way

- still i started and finished and have no intention of doing another one soon (can put it on the nonathlon as event 9). Definitely my first in over a year and probably only my 2nd 60min row in 6 months plus.

Now I am having a beer !!!!

or 2 or 3

George

Ben Rea · Post by **Ben Rea** » July 14th, 2006, 9:11 am

yesterday: 23:00 @ 164 W 20s/m

actual: 23:00 @ 169.8 W 20s/m

i dont understand how i pulled this off, i wasnt feeling well and i really had no determination. i had to really sit myself down and do it. AND my mother came downstairs and told me i had to get off!!!!! i was already 8 mins into it! (i had to find my wallet). but after that i started again and actually had some determintation.

RowtheRockies · Post by **RowtheRockies** » July 14th, 2006, 10:36 am

Ben,

Glad to see you are sticking with the plan. I was curious why you decided to lower the Wattage and Rate after each 5 sessions. It looks like your SPI stays the same but your overall workload is lower because of the longer rest.

Rich

Ben Rea · Post by **Ben Rea** » July 14th, 2006, 11:28 am

RowtheRockies wrote:Ben,

I was curious why you decided to lower the Wattage and Rate after each 5 sessions.

Rich

ummmm, because i cant row 40 mins @ 164 W ????????

RowtheRockies · Post by **RowtheRockies** » July 14th, 2006, 2:49 pm

Ben,

When I started my first cycle, 20 mintutes at 188 Watts was a huge challenge. By the end of the cycle I was AVG. 192 Watts for 40 minutes and could definitely have gone longer.

That is the idea of adding one minute per session but keeping the intensity the same throughout the entire cycle. It is a slow gradual build up where you keep intensity a constant but increase time. Over the course of the 20 sessions, your endurance and stamina at that intensity will increase.

If you have set the initial intensity (Watts) at a correct level (80% of 2K TT at r20 or 75% of TT Unrestricted) Then your physical and physiological systems will adapt.

Rich

johnlvs2run · Post by **johnlvs2run** » July 14th, 2006, 2:58 pm

30' at 2:24 pace ... 20x 12s moderately with 12s rests

70' running with 18 times up hill repeats in 59 minutes