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Re: What Training Have You Done Today?

Posted: January 22nd, 2014, 5:18 pm
by Gettingold
It's the next morning and I have to admit I feel pretty good after the 20 by 1 minute rows. The shoulders and back have that same tight feel that you gat after a weight workout without being sore. Like you know something beneficial has ocurred. I'll rest today with an easy 5k tomorrow.

Re: What Training Have You Done Today?

Posted: January 22nd, 2014, 9:44 pm
by dwalk
@Gettingold, nice job on the 1min/1min
today 8175m
sr20-22
pace went from around 2 at the start to 1:40s at the end

Re: What Training Have You Done Today?

Posted: January 24th, 2014, 5:00 am
by Gettingold
Hey, thanks Danny
I bet you're enjoying having the new machine.
Tonight
2 k warm up
10 ks 36:56
1 x 300 m maintaining an even stroke rate of 1:28 @ 31 - 32 spm.

Re: What Training Have You Done Today?

Posted: January 24th, 2014, 7:10 am
by Cyclingman1
Gettingold wrote:10 ks 36:56
Isn't that a PB?

Re: What Training Have You Done Today?

Posted: January 24th, 2014, 7:53 pm
by Gettingold
Jim
It is a PB sort of...
I did the first 10 k without a warmup and found I had an average pace of 1:55 something after the first 5 k. This time with a warm up I was at 1:51.7 at the halfway mark. The second half may have been a little slower than on my first 10 k attempt.
I am doing sustained rowing over shorter periods tonight. Simply trying to hold 1:28 - 1:29 for as long as I can whilst maintaining 30 - 32 spm x 4. 10 mins rest in between. I am looking for full recovery (or there abouts) between each attempt. I would be very interested in your thoughts on approaching this next comp. I have three months to get my 500 m time down to 1:21.0 and my 1000 m under 3 mins.....currently 1:22.6 and 3:03
Terry

Re: What Training Have You Done Today?

Posted: January 24th, 2014, 8:22 pm
by Cyclingman1
Terry,

First, I am a 2K-30min man for the most part.

I've seen what you have been doing. Your intensity is high. It has to be to accomplish what you want to do. As you are doing, you've got to do shorter work at sub race pace and longer work that is a few seconds over race pace. I like the holding in the upper 1:20's for as long as you can with good recovery. The stroke rate for the 500m race effort will probably have to be in the upper 30's. Lower 30s for 1K. The training needs to take into account race day stroke rate.

Improvements at the pace you are at already are very difficult. It will take a couple of months to realibly take off the 2 secs/500m. You have to stay injury and illness free. That, as I've said, has been my main issue these last 2 months. It is hard to keep starting over.

You mention your comp in a few months. Here in the States, the major indoor competitions are coming up in the nxt 3 weeks. Regional comps on Feb1 and the national competition in Boston on Feb 16. I'll be skipping those this yr - just hasn't worked out.

Re: What Training Have You Done Today?

Posted: January 25th, 2014, 7:54 pm
by Gettingold
2k warm up @1:54
300m @ 1:29 30 spm
640m @ 1:29.2 30 spm
500m @ 1:29.6 30 spm...... legs were burning
300m @ 1:28 35 spm. This pace was more sustainable although the 30 spm was a better workout.
10 mins on stationary bike cooldown

Re: What Training Have You Done Today?

Posted: January 26th, 2014, 4:12 am
by hjs
Gettingold wrote:2k warm up @1:54
300m @ 1:29 30 spm
640m @ 1:29.2 30 spm
500m @ 1:29.6 30 spm...... legs were burning
300m @ 1:28 35 spm. This pace was more sustainable although the 30 spm was a better workout.
10 mins on stationary bike cooldown
Strong session, high drag proberly, for 1k rating in the mid thirties is often easier, but not on max drag. Looking good for a sub 3 soon.

Re: What Training Have You Done Today?

Posted: January 26th, 2014, 5:14 am
by Gettingold
Thanks HJS
It all felt very positive. I'm sure 35 spm will be the race mark as it definitely felt more comfortable but I'll keep pulling at 30 for training until I get closer to the event.
Tonights training
25 mins on stationary bike at one level higher than normal. Intervals 90 rpm base...105 max.
5 ks @ 1:47.8 maintaining 23 spm.
Terry

Re: What Training Have You Done Today?

Posted: January 26th, 2014, 12:56 pm
by Heaviestuser
2500 m in 11:00:00 sharp. Damper setting 4. :mrgreen:

Re: What Training Have You Done Today?

Posted: January 26th, 2014, 2:55 pm
by Cyclingman1
Gettingold wrote:640m @ 1:29.2 30 spm
Only 360m more for sub-3:00 1K. It's right there. What is the drag factor? Bump up SPM a couple.

Training:

Couple of brisk rows to keep the feel for faster efforts.

1.5K @1:44 DF/SPM 150/31 on Sat, 1/25; 3.5K @1:55.3.

2K: 7:06@1:46.5 140/32 - no warmup - on Sun, 1/26; 3K @ 1:53.6.

Re: What Training Have You Done Today?

Posted: January 26th, 2014, 6:20 pm
by Gettingold
Jim
I'm not sure what the drag factor was. I rowed on level 8 but I usually pull level 7 which on my machine is appr. 155.
Tonights training is 6 x 300 r1 then 6 mins rest and repeat maintaining 1:30 @ 30 spm.
I'll let you know how I get on.

Danny
I may have come up with the perfect training machine. I have a lat pull down rack with cable row. I think I can build a frame to elevate the unit appr 12" and build a slide on the front with a concept2 seat. This would allow me to perfectly replicate the rowing action at whatever load I desired....what do you think?

Re: What Training Have You Done Today?

Posted: January 27th, 2014, 3:48 pm
by dwalk
Sounds good, anytime you can add resistance to a specific movement it should have a positive effect. I know the more I squat, deadlift, and do weighted rows or pullups the easier it is for me to hold faster clips on the erg. There are a lot of guys on another forum I read that don't lift or use any resistance training, they say the best way to get better at the erg is just erging. Well Rob Waddle, Henrik Stephenson, Kjetil Borch and many other world class rowers are strong as hell and have huge erg scores and they lift big weights. I won't ever be world class, but I can train like them. Endurance is important, but so is power in this sport. I work with 3 sub 3hr marathoners and none of them can break 20min for 5k on the erg and they all have decent form just no strength.

Re: What Training Have You Done Today?

Posted: January 27th, 2014, 5:33 pm
by Gettingold
Heart rate monitoring last night
2 k warm up
6 x 300m 1:30 @ 30 spm 1 min rest
5 min rest
6 x 300 1 min rest.

Danny
I'm a big fan of weight training. By utilising the cable row and the slide it mimics the action perfectly but would add the element of negative reps as well. (training on the return stroke) Ordering the steel today.
Heart rate training tonight 4 x 2000m 5 mins rest. Maintaining 24 spm and 153 bpm

Re: What Training Have You Done Today?

Posted: January 27th, 2014, 7:15 pm
by RBFC
I've heard that elevating the rear of the erg on a 4x4 piece of wood, etc. can increase the resistance and allow you to "weight" the movement.j

Lee