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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Heaviestuser
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Post by Heaviestuser » July 14th, 2006, 3:39 pm

2K at 1:55:3 pace. 228.4 Watt average. 139 Kcal. Damper level 8.
Heaviestuser

Easy does it
---------------
1:43:0 500M
3:39:9 1K
7:40:9 2 K
20:11:2 5 K
25:30:9 6 K
44:04:7 10 K
1:39:3 HM

Lifetime 4,163,758 meters

tomhz
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Post by tomhz » July 14th, 2006, 5:15 pm

60min @ FM pace (2:06.5) to get the feel again for longer workouts and for more meters/week.
Since the start of the season in May did only 50% of normal meters/week, but I am slowly getting back to normal now.

Tom

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GeorgeD
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Post by GeorgeD » July 14th, 2006, 9:37 pm

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

70' running with 18 times up hill repeats in 59 minutes
John are your hill repeats a run up and walk down session? How long is your hill?

regds George
48MHW

jbell
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Post by jbell » July 14th, 2006, 10:50 pm

40min avg 2:04
10 min @ 16spm
10 min @ 18spm
10 min @ 20spm
10 min @ 22spm
Had about a 2:05 split when I got to the last 10min and decided to try and empty the tank. Under 2:04 would have looked better, but I'm still a little happy with this results. When I did this workout in the winter, my split was ~1:59. Man am I out of shape!
PB's:
500: 1:39
2k: 6:43.3
6k: 21:44.1

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johnlvs2run
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Post by johnlvs2run » July 14th, 2006, 11:13 pm

George,

It's an overpass so I run up one side to the midpoint, shuffle down the other side, turn around and come back.

It takes about twice as long to come down as go up but no walking.

I have another hill in the canyon and might run that next time as less traffic.

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GeorgeD
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Post by GeorgeD » July 15th, 2006, 12:08 am

Training, easy day after yesterday just to get the kinks out. 12k with the HR kept below 75% (140)

12000m / 48:45.3 / 2:01.8 / 20spm / avgHR 132

Nice steady row, shed a bit of sweat and joints a little niggly by the end but no real hardship. HR peaked at 140 for about the last 1200m.

George

ps John I wondered about the traffic, it should not be allowed on the road when people are out for a run :D (I hated it)
48MHW

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johnlvs2run
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Post by johnlvs2run » July 15th, 2006, 1:54 am

George I agree with you about the traffic.

The road is not bad but the freeway goes underneath, and was busier today than last time on the weekend.

Maybe it's time to get used to the canyon again.

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GeorgeD
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Post by GeorgeD » July 15th, 2006, 2:05 am

John Rupp wrote:George I agree with you about the traffic.

The road is not bad but the freeway goes underneath, and was busier today than last time on the weekend.

Maybe it's time to get used to the canyon again.
Just the thought of running up a canyon sounds like fun - exotic - makes sitting on an erg for an hour a mental battle :D

George
48MHW

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Heaviestuser
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Post by Heaviestuser » July 15th, 2006, 9:43 am

5K at 2:07:1 pace. 170.4 Watt average. 312 Kcal. Damper level 8.

SPM : 30 and more.
Heaviestuser

Easy does it
---------------
1:43:0 500M
3:39:9 1K
7:40:9 2 K
20:11:2 5 K
25:30:9 6 K
44:04:7 10 K
1:39:3 HM

Lifetime 4,163,758 meters

tennstrike
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WP L3

Post by tennstrike » July 15th, 2006, 1:55 pm

1500 warmup
12K @ 2:05.1
1500 recovery
6'1" 192lb 60
500 1:38.7 | 1K 3:29.2 | 2K 7:16.9 | 5K 19:14.0 | 6K 23:12.3 | 10K 39:40.5 | Started rowing June05

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johnlvs2run
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Post by johnlvs2run » July 15th, 2006, 2:42 pm

Mowed the lawn... arghh.

Skipped rowing because of the grass

Running 60 minutes, felt good, recovered from hills yesterday.

I've decided to drive out and run the hills in the canyon from now on.

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GeorgeD
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Post by GeorgeD » July 15th, 2006, 9:17 pm

Training: today was 2 x 19min pyramids with a 2 min rest: 4, 3, 2, 1, 2, 3, 4min (19min) at spm of 18, 20, 22, 24spm.

1. 4929m / 1:55.6 / 226w / 20spm
2. 4962m / 1:54.5 / 231w / 20spm

T. 9892m / 1:55.2 / 229w / 20spm

Not a bad session and plenty of sweat and endeavour, the short term goal for this session would be to get the avg down to 1:54 which would be 5000m, then maybe step up the rates to 20, 22, 24, 26 ??

There is a longer version which starts with the 18spm segment being 5min and goes to 26spm which is 29min long so times 2 is a nice hours work. Both these sessions are from Xeno.

George
48MHW

Bob S.
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Post by Bob S. » July 15th, 2006, 10:42 pm

GeorgeD wrote:Training: today was 2 x 19min pyramids with a 2 min rest: 4, 3, 2, 1, 2, 3, 4min (19min) at spm of 18, 20, 22, 24spm.
There is a longer version which starts with the 18spm segment being 5min and goes to 26spm which is 29min long so times 2 is a nice hours work. Both these sessions are from Xeno.
George
Interesting workouts George. Mine are almost the antithesis of these. I suppose that they could be called flattop pyramids - or perhaps they should be described as trapezoidal:
40': 2' ea @ 12/15/18, 28' @ 20spm, and back down, 2' ea @18/15/12 or
40': 2' ea @ 12/15/18/20/22, 20' @ 24spm and back down, 2' ea @ 22/20/18/15/12. The point of these is that the warmup and cool down are included in the continuous 40' session. Sometimes, as a variation when I want to push a bit more, I start and end at 15 spm instead of 12. A couple of these a week - that is about it for me.

Bob S.

Ben Rea
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Post by Ben Rea » July 15th, 2006, 11:16 pm

2k race at st. catherines invatational B)
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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GeorgeD
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Post by GeorgeD » July 15th, 2006, 11:29 pm

Bob S. wrote:
GeorgeD wrote:Training: today was 2 x 19min pyramids with a 2 min rest: 4, 3, 2, 1, 2, 3, 4min (19min) at spm of 18, 20, 22, 24spm.
There is a longer version which starts with the 18spm segment being 5min and goes to 26spm which is 29min long so times 2 is a nice hours work. Both these sessions are from Xeno.
George
Interesting workouts George. Mine are almost the antithesis of these. I suppose that they could be called flattop pyramids - or perhaps they should be described as trapezoidal:
40': 2' ea @ 12/15/18, 28' @ 20spm, and back down, 2' ea @18/15/12 or
40': 2' ea @ 12/15/18/20/22, 20' @ 24spm and back down, 2' ea @ 22/20/18/15/12. The point of these is that the warmup and cool down are included in the continuous 40' session. Sometimes, as a variation when I want to push a bit more, I start and end at 15 spm instead of 12. A couple of these a week - that is about it for me.

Bob S.
Hi Bob,

I do a short warmup before I start but i really do find the 18spm very very slow and may decided to start these at 20spm :D I cant imagine 12 or 15spm I think I would forget what I was doing knowing me :!:

George
48MHW

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