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 » September 8th, 2008, 12:38 pm

Yesterday:

3 x (26', 90" rest)
distance -- pace -- spm
6843 -- 1:53.99 -- 23
6903 -- 1:52.99 -- 24
6964 -- 1:52.01 -- 24
Age: 50, Weight: 158 lbs, Height: 5' 9"

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

ranger
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Post by ranger » September 8th, 2008, 12:51 pm

John Rupp wrote:Rich,
How did you get such a nice photo?
Are you rowing in the garage now instead of the basement?
Yep.

The garage.

And back to blogging on the US forum.

The Brit bloggers have sent me away--permanently.

So it goes.

ranger
Rich Cureton M 61 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

Jamie Pfeffer
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Location: New York City

Post by Jamie Pfeffer » September 8th, 2008, 3:04 pm

gregory.cook wrote:Yesterday:

3 x (26', 90" rest)
distance -- pace -- spm
6843 -- 1:53.99 -- 23
6903 -- 1:52.99 -- 24
6964 -- 1:52.01 -- 24
Hi, Greg. Do you find that the longer pieces are helping? Your 2K@24 spm was very fast.
37-years old; 6'2"; 165lbs.
Georgetown, BSFS, 1996
Harvard Law, JD, 2000

Ben Rea
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Post by Ben Rea » September 9th, 2008, 1:35 pm

Back on the erg, yes!


yesterday:

3x10mins 18spm, 20, 22

2,379m 2:06.1 (+16 above 2k)
2,360m 2:07.1 (+17)
2,375m 2:06.3 (+16)


Felt soooo good.
Male 18 164.8lbs 6'3"
2000m- 7:11.1 March 1, 2009
100m- 16.7s March 5, 2009
SUNY Albany

Ben Rea
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Post by Ben Rea » September 9th, 2008, 11:15 pm

Today:

6x1k

2:02.7
2:01.9
2:01.8
2:01.4
2:02.0
2:01.0

All at 22spm
Male 18 164.8lbs 6'3"
2000m- 7:11.1 March 1, 2009
100m- 16.7s March 5, 2009
SUNY Albany

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HammerHead Sk8r
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Post by HammerHead Sk8r » September 10th, 2008, 1:44 pm

5000m alternating 500m recovery/500m full effort with no stops.
(5000m to 4500 easy, 4500m to 4000m full, 4000m to 3500m easy, 3500m to 3000m full, etc. with a 500 m recovery added on after the last interval)

500m Full Sets:
1:49
1:51
1:47 (thought I was going to blow up on this one)
1:52
1:56
(typing this from memory thus the absence of the decimal..can't remember)

The recovery 500m were basically in the 2:25 range.

This work out felt really taxing but afterwards I felt good...some workouts I do just seem pointless or base meters while one's like this make me feel like I will be stronger next time on the erg.

I am curious...anyone else doing interval work like this and is there a benefit? A negative?
HammerHead
Downhillbillies World Headquarters
Skatesville, North Carolina

Eat The Hill (or the Rower) Before it Eats You!

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gregory.cook
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Post by gregory.cook » September 11th, 2008, 12:06 am

Jamie Pfeffer wrote:Hi, Greg. Do you find that the longer pieces are helping?
I think it definitely helps for longer stuff, e.g., hour and HM, but I'm not convinced it does anything at all for the 2K. I'm planning on cutting out many of the longer pieces around mid-December.

Today:


2001 warm up

4 x (2k, 5' rest)
time -- spm
6:59.8 -- 27
6:59.5 -- 27
6:59.0 -- 27
6:55.6 -- 28

total rest meters: 4374 (pace: 2:17)

2001 cool down
Age: 50, Weight: 158 lbs, Height: 5' 9"

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

Ben Rea
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Post by Ben Rea » September 11th, 2008, 10:45 am

:shock:

Wish i could pull 4 2k's sub-7...




Yesterday:

2x3.5k @ (22spm for first 3k then last 500 @ 25spm+)

500m WU 2:06.6

3,500m 14:54.6 2:07.8
3,500m 14:53.2 2:07.6

500 WD Why didnt I do my warm down?!

Sprinted in both for the last 500. got down to 1:39 @ 30spm in the last piece.


I :D Sprinting
Male 18 164.8lbs 6'3"
2000m- 7:11.1 March 1, 2009
100m- 16.7s March 5, 2009
SUNY Albany

Jamie Pfeffer
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Post by Jamie Pfeffer » September 11th, 2008, 6:28 pm

Great job on the 4x2K, Greg. You were Sub Seven on every piece -- and it's only September. That's awesome!

Today's row (September 11).

90-Minute Test:

Meters: 24,817

Average Pace: 1:48.8

Average Watts: 271.8

Average SPM: 25

End (and max) HR: 158 (158 has been my max now in three test pieces and in a step test).

I felt good in the row. We're selling our house on Monday and moving back into the city. So this was my last big row in "Jim's Gym." I tried to honor the gym. It was actually a rather emotional row. And I was processing the September 11 feelings. I was Downtown that day -- I started work in NYC after law school on September 10, 2001.

Let's just hope for some peace -- for New York, London, and everywhere.

All the best,
Jamie

PM: 5-mile run on the treadmill.
37-years old; 6'2"; 165lbs.
Georgetown, BSFS, 1996
Harvard Law, JD, 2000

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gregory.cook
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Post by gregory.cook » September 12th, 2008, 12:59 am

Ben Rea wrote:Wish i could pull 4 2k's sub-7...
I wish I could do 4 of them sub-6:50. It is the wish that drives us.
Jamie Pfeffer wrote:Great job on the 4x2K, Greg.
Thanks. And that was a nifty 90 minute piece you did. Extraordinary.

Today:

15999 meters in 59:59 (10:00 splits below)
time -- distance -- pace -- spm
10:00 -- 2677 -- 1:52.0 -- 24
10:00 -- 2700 -- 1:51.1 -- 24
10:00 -- 2705 -- 1:50.9 -- 24
10:00 -- 2714 -- 1:50.5 -- 24
10:00 -- 2670 -- 1:52.3 -- 23
9:59 -- 2535 -- 1:58.1 -- 22
Age: 50, Weight: 158 lbs, Height: 5' 9"

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

Jamie Pfeffer
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Post by Jamie Pfeffer » September 13th, 2008, 3:00 pm

Greg: That's the most amazing pacing that I've ever seen. Ever.

Friday: 100-minute easy steady state, 140 DF: 25,750m (1:56.6 average) (pulled lat hurt for the first hour). This was mentally tough. My pulled lat hurt for the first hour, and I had no television or music.

Saturday: 100-minute easy steady state, 140 DF: 25,590m (1:57.6 average) (pulled lat hurt for the first hour). But I had a DVD and music. So it was fine.

Best,
Jamie
37-years old; 6'2"; 165lbs.
Georgetown, BSFS, 1996
Harvard Law, JD, 2000

Ben Rea
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Post by Ben Rea » September 14th, 2008, 4:21 pm

Im not sure how you do that jamie, you are somethin', that's for sure. im impressed and jealous :)

And to sustain it at sub 2:00 is nuts.

Please share your secret.

I love gaining meters but anything over 10k for me is just killer. although i have done two HM. They were so mentally tough for me...i wanted to cry in the last 5k
Male 18 164.8lbs 6'3"
2000m- 7:11.1 March 1, 2009
100m- 16.7s March 5, 2009
SUNY Albany

Jamie Pfeffer
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Location: New York City

Post by Jamie Pfeffer » September 14th, 2008, 5:56 pm

Ben: Thanks. Secrets? A TV and music help; so does a seat pad. Be sure, though, to extend your rows gradually. If you add 10 minutes to a row a few times a week, your tolerance and endurance will build quickly.

AM: 5K run for my wife's cancer center.

PM: 25,000 meters (1:36:29.9) ( 1:55.8 average; 150 DF). My pulled lat was very annoying.
37-years old; 6'2"; 165lbs.
Georgetown, BSFS, 1996
Harvard Law, JD, 2000

Ben Rea
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Post by Ben Rea » September 16th, 2008, 11:01 am

Thanks, that helps jamie.


Me:


I did

2x5k 22spm

2:04.8
2:10.8


(disaster of a piece ^^^)


and


30 minutes 22spm

2:08.0

(good piece^^^)

I dont know how I would ever beat my 2:01 PR though...
Male 18 164.8lbs 6'3"
2000m- 7:11.1 March 1, 2009
100m- 16.7s March 5, 2009
SUNY Albany

Jamie Pfeffer
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Joined: December 9th, 2006, 10:30 pm
Location: New York City

Post by Jamie Pfeffer » September 16th, 2008, 11:36 am

Ben Rea wrote: I dont know how I would ever beat my 2:01 PR though...
For what distance? Regardless, the answer is we'll make a plan. That's the key. Pick your goal time/distance. Then use this site to determine the pace. After that, the collective braintrust in the forum will help you devise strategy and tactics.

But let's step back first. Are you rowing for the SUNY Albany crew?
37-years old; 6'2"; 165lbs.
Georgetown, BSFS, 1996
Harvard Law, JD, 2000

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