What Training Have You Done Today?

tennstrike · Post by **tennstrike** » July 18th, 2006, 9:22 am

1K warmup
5K @ 2:00.1
1k recovery
5K @ 1:59.8
1K recovery

RowtheRockies · Post by **RowtheRockies** » July 18th, 2006, 1:31 pm

48 minute treadmill run:

Started at 5.0 mph increased .1mph each minute until HR hit 150 (8.4mph)then held for 6 minutes followed by a cool down at 7.0, 6.0, 5.0 and 3.0 for a minute each

johnlvs2run · Post by **johnlvs2run** » July 18th, 2006, 3:24 pm

10 minutes rowing

86 minutes running in the hills including 68 minutes of uphill repeats

jbell · Post by **jbell** » July 18th, 2006, 3:33 pm

John, why do you do so much more running than rowing??
Was supposed to do a 3x 15 workout today, but got kicked off when the lacrosse camp had to use the room
1st 15min: 1:57.8 3819m 22spm avg
2nd 15 (only got 9min in): 2:00.2 2213m 23spm avg
Then biked hard for 10min as cool down.

Heaviestuser · Post by **Heaviestuser** » July 18th, 2006, 4:16 pm

6K at 2:10:9 pace. 156.2 Watt average. 365 Kcal. Damper level 7.

SPM : 30 and more.

Carl Henrik · Post by **Carl Henrik** » July 18th, 2006, 4:41 pm

Running:
7min Warm up
4x400m terrain running. 1:12 average
5 min cool down.
I felt like I had more power going than 1:12, but the gravel surface and altitude changes probably slowed me down in comparison to a track. Nice, comfy training, though, with just 4 intervals and drawing some attention to the rowing club with my t-shirt. It's more interesting to run in terrain than on track also. More of a natural feel to it and with more people around you, especially more people to outrun. It was fun. I liked it. The shade from the trees also was a great plus compared to a track. My goal to stimulate for higher efficiency through high intensity training I think is reached even though I don't deplete myself as a beginner. I guess I'll find out.

Rowing:
7k coaching beginning recreational rowers from a 1x. Really nice tour. Watching the birds up close and such, which I don't even consider when training myself. Perhaps I'll bring crumbs next time.

johnlvs2run · Post by **johnlvs2run** » July 18th, 2006, 5:57 pm

JB,

Getting used to the hills again.

tennstrike · Post by **tennstrike** » July 18th, 2006, 8:40 pm

250m 1:38.5
500m 1:47.6
750m 1:49.5
1000m 1:50.1
750m 1:49.1
500m 1:46.2
250m 1:37.4

GeorgeD · Post by **GeorgeD** » July 19th, 2006, 4:11 am

Had had one of those days at work 'again' today so did not feeling like to long a row that would give me time to think

After a warm up the energetic portion was determined to be 5000m

5000m / 17:51.4 / 1:47.1 / 25spm / 285w

1:47.9 / 25
1:47.9 /25
1:47.4 / 25
1:47.3 / 25
1:45.0 / 27

Would like to say it was comfortable but it was not, so still a long way to go

George

RowtheRockies · Post by **RowtheRockies** » July 19th, 2006, 10:22 am

George,

That 2K 6:54 is looking softer all the time. When are you going to take a crack at it?

Rich

tennstrike · Post by **tennstrike** » July 19th, 2006, 12:28 pm

GeorgeD wrote:

5000m / 17:51.4 / 1:47.1 / 25spm / 285w

1:47.9 / 25
1:47.9 /25
1:47.4 / 25
1:47.3 / 25
1:45.0 / 27

George: You pulled 1:45.0 for the last 1K of a 5K? I agree with Rich on your 2K time. 6:52 should be easy and you have a shot at under 6:50. Looks like you could go out at 1:43 and see how it feels. Anyway, excellent 5K.

RowtheRockies · Post by **RowtheRockies** » July 19th, 2006, 1:14 pm

31’ r20 1:59.5 205W Avg HR 153

johnlvs2run · Post by **johnlvs2run** » July 19th, 2006, 3:29 pm

10 minutes rowing

69 minutes running, first day running to the end of the canyon and back.

The canyon gets gradually steeper with a 10% grade at the end going out.

Whew what a difference from running the neighborhood loop!

I love it.

GeorgeD · Post by **GeorgeD** » July 20th, 2006, 7:03 am

RowtheRockies wrote:George,

That 2K 6:54 is looking softer all the time. When are you going to take a crack at it?

Rich

Nag nag nag so here I find myself walking down to the gym, still to full of spaghetti, sitting on an erg at 9:30pm at night with no idea why I am there, hoping no children ever see this and get bad habits - well the result was not pretty

2000m / 6:51.9 / 1:42.9 / 27spm

1:43.5 / 27
1:43.8 / 27
1:43.9 / 26
1:40.7 / 29

Probably a sub 6:50 in there but if I had the spaghetti would have been out there

- now can I paddle in peace for a while

George

tennstrike · Post by **tennstrike** » July 20th, 2006, 11:18 am

Good job George. Been thinking of retrying my 7:16 attempt from last week. You've inspired me.

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