What Training Have You Done Today?

bloomp · Post by **bloomp** » October 14th, 2009, 11:24 pm

12k OTW in the JV 8. Some drills, some pressure. Decent workout.

500m warmup (raced some guys), 1:40.3 @ 34SPM

48' Level 4, 16/18/16 2' @ each pace
06:00 1402m 2:08.3 17SPM
12:00 1404m 2:08.2 17SPM
18:00 1412m 2:07.4 17SPM
24:00 1408m 2:07.8 17SPM
30:00 1415m 2:07.2 17SPM
36:00 1424m 2:06.4 17SPM
42:00 1421m 2:06.6 17SPM
48:00 1457m 2:03.5 17SPm

Total of 11343m (40 more than the same piece on Monday) averaging 17SPM and 2:06.9/500m. Very pleased! Love erging

Paul

gregory.cook · Post by **gregory.cook** » October 15th, 2009, 10:30 am

Yesterday was the first day in a while that I haven't had to monitor my heart rate, so I decided to attempt the Team Oarsome Challenge... 3 x 1000, max 28 spm, 3 minutes rest.

2001 warm up

3 x 1000
time -- pace -- spm
3:31.4 -- 1:45.7 -- 26
3:31.2 -- 1:45.6 -- 26
3:31.2 -- 1:45.6 -- 26

2001 cool down

Bob S. · Post by **Bob S.** » October 15th, 2009, 2:27 pm

Today's IP #33 called for a 50' UT2. With 5' each of WU and CD. That would be a nice even one hour, one of only three workouts in the whole blasted schedule that have any decent length to them. So I decided that I may just as well make use of it and do a real one hour row as an all in one. I started out that way, with 1' each @ 12, 15, 18, and 20 spm and then went on to 20 spm steady state. As the piece progressed, I could see that I was getting well down into AT territory rather then the UT2 B.S. and that I had the possibility of going over 13,000. To do it I would have to forget about using the last few minutes as an included cool down, but I had an early enough start this morning that I could do the CD as an after piece, so I went for it and ended up with 13,072. Not great compared to previous attempts, but then it wasn't really an all out best effort. I'll buy it.

Bob S.

bloomp · Post by **bloomp** » October 16th, 2009, 11:14 pm

Been busy working a model UN conference at UConn, lots of fun and lots of work...

Yesterday:
Exhausted from cramming the night before. Sleep deprivation over the course of a week makes practice miserable. Tried my 2x25k and died after 6k. Promptly passed out for six hours.

Today:
3000m warmup in 13:04
4x2000m level 2
7:38.0 1:54.5 26spm
7:39.0 1:54.7 25spm
7:41.7 1:55.4 25spm
7:30.6 1:52.6 25spm
Avg 1:54.3 25spm

very pleased with the results, this is without any 'sharpening' and only a second slower than my best 4x2k average in the spring. Once I incorporate some short, fast intervals, I'll see a decent 2k in the spring.

Bob S. · Post by **Bob S.** » October 17th, 2009, 2:48 pm

IP # 34, for today, called for 10 X 1’ AN. I figured that this was a good chance to sneak in a “rankable” piece, namely a 500m time trial by using a combination of 2 AN pieces. I did this using the 2nd and 3rd of the 10 AN pieces as one. Now I have a much better 500m time to use for my nonathlon score than first quarter of my recent 2k TT. 1:55.0 instead of 2:12, a gain of 125 nonathlon points.

Results:

Date Ended @ Time Meters SPM HR /500m Cal/hr Watts
10th AN
10/17/09 9:48 01:00.0 262 36 137 01:54.5 1102 233

9th AN
10/17/09 9:45 01:00.0 266 40 135 01:52.7 1139 244

8th AN
10/17/09 9:42 01:00.0 262 38 136 01:54.5 1102 233

7th AN
10/17/09 9:38 01:00.0 270 44 140 01:51.1 1178 255

6th AN
10/17/09 9:35 01:00.0 255 39 138 01:57.6 1039 215

5th AN
10/17/09 9:32 01:00.0 260 40 138 01:55.3 1084 228

4th AN
10/17/09 9:30 01:00.0 257 39 138 01:56.7 1057 220

2nd & 3rd AN combined in a 500m TT
10/17/09 9:24 01:55.0 500 40 146 01:55.0 1092 230

Split or Work Interval Results
10/17/09 9:24 00:23.1 100 42 140 01:55.5 1081 227
10/17/09 9:24 00:22.8 200 39 147 01:54.0 1113 236
10/17/09 9:24 00:23.0 300 39 147 01:55.0 1092 230
10/17/09 9:24 00:23.1 400 41 149 01:55.5 1081 227
10/17/09 9:24 00:23.0 500 39 148 01:55.0 1092 230

1st AN
10/17/09 9:20 01:00.0 263 41 141 01:54.0 1111 236

I couldn’t get splits for the 1’ pieces. The monitor doesn’t allow you to do that.

My rest times were 2-3 minutes, except for a 5’ break after the time trial.

As can be seen, my rates were fairly consistent, but my paces in the regular AN pieces were all over the place. All of them were faster than even my revised IP pace ranges.

My HR fell far short of the 155-160 goal. One minute, or even two, is just not long enough to get up to that goal.

Bob S.

Nomugie · Post by **Nomugie** » October 17th, 2009, 5:53 pm

gregory.cook wrote:Yesterday was the first day in a while that I haven't had to monitor my heart rate

Today for me...

20'/4612/2.10.1/27

gregory.cook · Post by **gregory.cook** » October 17th, 2009, 10:57 pm

Yesterday:

1001 warm up

10K in 36:16.9 for the CTC.

2001 cool down

Today:

1001 warm up

3 x 6K
time -- pace -- spm
~23:00 -- ~1:55 -- 23
~22:48 -- ~1:54 -- 24
~22:36 -- ~1:53 -- 24

1001 cool down

bloomp · Post by **bloomp** » October 18th, 2009, 2:08 am

Today:

10x500m 90" rest
1:44.7 33spm
1:44.1 32spm
1:46.9 29spm
1:47.0 29spm
1:47.2 29spm
1:47.2 29spm
1:48.0 28spm
1:46.3 29spm
1:46.6 29spm
1:44.8 31spm
Avg 1:46.2 29spm

Heaviestuser · Post by **Heaviestuser** » October 18th, 2009, 12:49 pm

Today:

2 K 8:40:9

Nomugie · Post by **Nomugie** » October 18th, 2009, 7:58 pm

Today for me...

2K wu

L4 50'/10311/2.25.6/18

2050/2.26.3/18/178 (+22)
2078/2.24.3/19/182 (+37)
2085/2.24.8/19/182 (+44)
2040/2.27.0/18/172 (+36)
2048/2.26.9/18/178 (+20)
+12m

700 cd

bloomp · Post by **bloomp** » October 18th, 2009, 10:38 pm

Gym was closed today, and I had to work extra to fix the Student Union up after last night's tragedy. Football player was stabbed to death after homecoming. Terrible.

practice in the morning, back on the erg tomorrow

ThatMoos3Guy · Post by **ThatMoos3Guy** » October 18th, 2009, 11:24 pm

Real easy erg today, did 5k at a 2:12 with some 10s and 20s. Lot of time OTW lately, just wanted to get some junk meters in.

I saw an article about the football player. My condolences to the school of UConn, that's terrible.

kini62 · Post by **kini62** » October 19th, 2009, 4:41 pm

Saturday did my first 4x2k with 5min rest session. Really tough, plus it was hot. Totally drained after that.

My usual 30 min piece before work this morning. Legs were still tired.

Gene

Bob S. · Post by **Bob S.** » October 19th, 2009, 7:26 pm

IP #35, 2 X 12' AT. Pace goal: 2:14-2:20. Results: 2:14.3 and 2:16.3. Did not feel up to par and did not feel like pushing on that second one. My HR ranges were reasonable enough, so the workout did what it was supposed to do.

Bob S.

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

Thanks Andy.

Today,
3000m warmup @ 2:07.5 19SPM, 12:47
Attempted a 12k, started blistering because my sock slipped off, so I stopped at 10.5k, rather sad because I had kept a good pace and at only 20 SPM. But I figured it was better to call it quits than have to deal with that.

in all, 43:32.6 for 10527m averaging 2:04.0 and 19SPM, but that last 527 was when I tried stopping to fix the sock and killed my average. Without it, the piece is more like this:

2000m 8:05.7 2:01.4 20SPM
4000m 8:14.5 2:03.6 20SPM
6000m 8:14.0 2:03.5 20SPM
8000m 8:13.1 2:03.2 20SPM
10000m 8:02.8 2:00.7 21SPM

so for that 10k, it amounted to 40:50.1 at a 2:02.5 and 20SPM. bah!