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 » October 19th, 2009, 11:44 pm

2001 warm up

4 x 2K, 5' rest
time -- pace -- spm
7:07.8 -- 26
7:07.5 -- 26
7:06.7 -- 26
7:03.4 -- 27

total rest: 4254 meters

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

kini62
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Post by kini62 » October 20th, 2009, 4:15 pm

A 5K PB this morning. Did a 19:19.XX without a warm up. I think with a warm up and later in the day (not 0415 hours :shock: ) I think I could crack 19.

A few more weeks with a few more Tabatas and regular intervals and maybe....

Gene
58m, 5'6" 160lbs, rowing and skiing (pseudo) on the Big Island of Hawaii.

ranger
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Post by ranger » October 20th, 2009, 4:34 pm

So far today: 20K erg before dawn, 12K OTW at noon

Beautiful fall day OTW--sunny, clear, slight breeze, 50 degrees F.

Gorgeously gilded trees now in the Huron River Valley surrounded Barton Pond here in Ann Arbor, Mi.

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

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bloomp
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Post by bloomp » October 20th, 2009, 8:19 pm

No sleep, mad stressed these days. Got in about 7k OTW before we had to take it in to stop a guy's car from getting towed. 3k warmup, 2x3' of seat racing. Good stuff, got in maybe 2000m of pressure due to poor alignment on the first piece (my boat went hard after 10 strokes, the other boat took its damn time). But the eight I was in won both pieces by over a length, felt great to crank away at that oar.

Will be back on the erg tomorrow after a decent nights sleep. No sense in killing oneself.

Paul
24, 166lbs, 5'9
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Bob S.
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Post by Bob S. » October 21st, 2009, 3:54 pm

Today’s IP (#36) called for 2 X 3’ TR. This seemed like a good opportunity to sneak in a 1’k TT, so I did that instead of the 2nd TR piece. I am still unsure of what pace range to use for TRs. The actual IP schedule calls for 2:20-2:08 (128-167 watts) for TRs and 2:08-2:04 (167-184 watts) for the ANs. I had been using 2:20-2:14 (128-145 watts) for ATs, so I decided to use 2:14 to 2:04 for the TRs and 2:04 to 2:00 (184-203 watts) for the ANs. Since my recent 500m TT came in at 1:55.0 (203 watts), that AN range seems a bit slow.

Today’s crappy results tell me that those range choices are not out of line. With a time of 4:10.3, my 1k pace was 2:05.1, over 10”off my 500m pace (but not inconsistent with my recent 2k pace of 2:09.8). The worst part about the execution of that TT was that I came to a dead stop twice to get my breath – a classic fly and die, as can be seen from the positive splits.

Bob S.

P.S. Even as slow as that 1k was, the new number helped out my nonathlon score. It was about 10 seconds faster that the old one I used (the first have of a 2k) and gave me a gain of 43 nonathlon points. Since that was the main reason for doing it at this time, it was one positive result of an otherwise lousy workout. My HRs were a mixed bag. I barely made it into the AT range on the 1st piece, but was well in the (lower) TR range for most of the TT.

Results:
Date Ended @ Time Meters SPM HR /500m Cal/hr Watts

1k TT substituted for 2nd TR
10/21/09 10:00 04:10.3 1000 32 145 02:05.1 914 179

Split or Work Interval Results
10/21/09 10:00 00:48.1 200 35 145 02:00.2 992 201
10/21/09 10:00 00:49.9 400 32 143 02:04.7 920 180
10/21/09 10:00 00:50.4 600 33 147 02:06.0 902 175
10/21/09 10:00 00:50.8 800 32 148 02:07.0 888 171
10/21/09 10:00 00:51.0 1000 29 146 02:07.5 881 169

1st TR
10/21/09 9:53 03:00.0 693 30 138 02:09.8 849 160

Split or Work Interval Results
10/21/09 9:53 01:00.0 231 30 135 02:09.8 849 160
10/21/09 9:53 02:00.0 231 31 137 02:09.8 849 160
10/21/09 9:53 03:00.0 231 29 142 02:09.8 849 160

Nomugie
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Post by Nomugie » October 21st, 2009, 8:42 pm

Nice work, Gene.

Today for me...

2K wu

L4 60'/12451/2.24.5/18

2068/2.25.0/18/178 (+40)
2088/2.23.6/19/182 (+47)
2091/2.23.4/19/182 (+50)
2091/2.23.4/19/182 (+50)
2059/2.25.7/18/178 (+31)
2051/2.26.2/18/178 (+24)
+3m

550 cd

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bloomp
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Post by bloomp » October 21st, 2009, 10:23 pm

About 15k OTW, 10k of drilling and steady state and a 5k piece. Was sort of rough but we can hold it together for the 2.5 miles at Schulykill.

On the erg, great success!
Immediately after practice
1000m warmup @ 2:09 16spm
30' @ 16spm
06:00 1399m 2:08.6 16spm
12:00 1383m 2:10.1 16spm
18:00 1381m 2:10.3 16spm
24:00 1380m 2:10.2 16spm
30:00 1386m 2:09.8 16spm
6929m total @ 16spm, good pressure!


Later in the day
42' Level 4 18/16/18 2' @ each
06:00 1417m 2:07.0 18spm
12:00 1421m 2:06.6 17spm
18:00 1431m 2:05.7 17spm
24:00 1435m 2:05.4 18spm
30:00 1435m 2:05.4 18spm
36:00 1437m 2:05.2 18spm
42:00 1456m 2:03.6 18spm
10030m @ 2:05.6 17spm
24, 166lbs, 5'9
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gregory.cook
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Post by gregory.cook » October 22nd, 2009, 10:43 am

18 miles on the bike, commuting to and from work. (The hills were especially challenging since, in addition to my normal supply of clothes, food, and books I was carrying three textbooks.)

Then,

1001 meters warm up

12K in 44:32.6 (1:51.3)

1001 meters 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

rlk
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Post by rlk » October 22nd, 2009, 12:02 pm

We had a 3K TT in our gym yesterday. 12 min to warm up, then 10:15.2 (1:42.5 pace), new PR. Actually beat my old 10 min PR of 2918 (2925'ish). Splits started at 1:43.8 improving to 1:41.1, but I didn't have a single pull below 1:40 that I can remember. 28~29 spm, slightly higher resistance than normal. Then did core strength class, and 30 more minutes on the spin bike at a moderate intensity (too tired for much more).

I actually feel more tired than I did last week when I did 16152/60:00 (1:51.4 pace) on the last day of the FRC at the tail end of an 11 day blitz (10 days rowing). These short hard ones take a lot more out of me than much longer sessions even at a solid pace.
M, 50, 194 cm, 94 kg, | Low pull: 1:26 | 1m: 341 | 500: 1:32.1 | 1000: 3:11.3 | 1500: 4:52.7 | 2K: 6:30.7 | 10m: 2935 | 3K: 10:15.2 | 5K: 17:05.2 | 6K: 20:45.3 | 20m: 5782 | 30m: 8568 | 10K: 35:18.8 | 40m: 11192 | 1h: 16635 | HM: 77:19.7

Nomugie
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Post by Nomugie » October 22nd, 2009, 9:27 pm

Today for me...

2K wu

L3 11K/49.44.6/2.15.6/23 2K splits

9.08.4/2.17.1/21
9.06.1/2.16.5/23
9.04.7/2.16.1/24
9.02.5/2.15.6/24
8.58.5/2.14.6/25
4.24.4/2.12.2/25 (1K split)

1k cd

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gregory.cook
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Post by gregory.cook » October 22nd, 2009, 9:37 pm

18 miles commuting on the bike

I was supposed to row 12K easy today. I rowed 5K at about 1:53, then thought I should slow to 1:56, then thought that slowing down would be boring so I just quit.
Age: 50, Weight: 158 lbs, Height: 5' 9"

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

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bloomp
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Post by bloomp » October 22nd, 2009, 10:11 pm

Just a 5 mile run today. Good pace. On the erg once more tomorrow, just a long steady state before Schulykill.

Paul
24, 166lbs, 5'9
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Byron Drachman
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Post by Byron Drachman » October 23rd, 2009, 11:08 am

10K OTW. The temperature was in the 40s (F.) and the weather report says the wind is 19 mph gusting to 32 mph. That seems about right. It was also raining hard. I should have taken out a rec. boat like one of our nice Maas boats. It was a challenge.

Nomugie
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Location: Concord, MA

Post by Nomugie » October 23rd, 2009, 1:54 pm

Today for me...

2K wu

L4 30'/6217/2.25.0/19

2048/2.25.0/18/178 (+20)
2078/2.24.3/19/186 (+22)
2078/2.24.3/19/186 (+22)
+ 12

450 cd

Bob S.
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Post by Bob S. » October 23rd, 2009, 4:26 pm

IP #37, 3 X 13' UT1.

Goals: Pace 2:20-2:26, HR 128-139

Results:
1st: 2:21.6 and 124
2nd: 2:20.9 and 134
3rd: 2:20.2 and 135

In the first piece, it took over 6 minutes to get my HR into the zone, but on the 2nd and 3rd, it was up there within the 2nd minute. On the third, it was right up to the top for almost all the last half of the piece and even went over by a beat or two a few times.

A boring, routine workout, but the results were worthwhile.

Bob S.

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