what training have free spirits been doing today?

krisplus5 · Post by **krisplus5** » Thu Mar 08, 2007 2:08 pm

Today's workout was 3 series of 3 exercises. Warm-up calisthenics, Workout, Cool-down stretch, then finish up with a row.

Workout:
Series 1 (x3)

squatted rows 90# (12)
shrugs 75# (12)
overheads 25# (12)

Series 2 (x3)

dips (12 rep)
bench press 75# (12 or failure)
core windmills (12)

Series 3 (x4)

side lunges (8)
dead-lifts 70# (12)
standing leg extensions 15# (12)

Cool-down stretches, then 25 min row (5342m)
strangely felt strong despite lots of shoulder work

big dave k · Post by **big dave k** » Thu Mar 08, 2007 2:31 pm

Jessica-Red wrote:Thanks guys for the lactate info
my heart rate is a problem cos its showing nowhere near the training bands cos its being controlled by betablocker drugs

but I KNOW Im working HARD! but its not easy to know if its HARD ENOUGH!

i don't know exactly how those drugs work, but could it be that by controlling your heartrate, your training bands could be relating to a much lower, theoretical max?

just a thought, again, i don't know how they work and it would probably be best to check with the doc before trying to push it too hard.

johnglynn · Post by **johnglynn** » Thu Mar 08, 2007 3:02 pm

Was rowing a HR limited 30min last night when I gave up after my HR strap came off for the 3rd time . That was close to 15min so I decided to row to 15min .

I didn't know what to do next but wanted a fast row so rowed the CTC 7min, and rowed a decent row at 2168m (1:36.9) .

Today at lunch I tried to get my watch and the C2 Suunto belt working but no joy (the C2 suunto belt works fine with the C2) . I decided to still go for a 30min HR row, even though I would not have the average HR info from the watch .

I rowed very fast, needing to slow down to not break 8K . This is nearly 3 secs pace faster then what I rowed for the same piece yesterday or ~10% increase in power.

I'm a bit confused as to how I rowed so well .
1 - I rowed at 23SPM rather then 22SPM which gives a speed boost
2 - I really nailed my technique
3 - I had a good nights sleep last night, after 3 very poor sleep hours the nights before (3hrs Sun, 4hrs Mon, ~5hrs Tue)
4 - I rowed the 7min CTC (not sure if this is positive or negative, negative if I tried another hard row, but for a recovery row ??)
5 - I don't know what the average HR was, the PM4 average was 156, and it is usually ~2 beat's higher then the true average (due to not counting the start HR), so that looks ok (for a 154hr target) but I can't really trust it .
That was the main reason I backed off from going over 8K

I'm not sure if 1->4 add up to 10% extra power, or if I got it from lack of accuracy in 5

Anyways better to be confused to where 10% extra power in one night comes from, then 10% less power

Stan · Post by **Stan** » Thu Mar 08, 2007 8:01 pm

A very irritating day culminating in me storming out of the gym following the pm3 stopping working 3 times. Total metres were 7205. The interruptions messed with my head and concentration and to top it all the earphones kept falling out of my ears as well

Just about ready to kill at the moment

extremeclimber · Post by **extremeclimber** » Thu Mar 08, 2007 8:16 pm

Another non-motivating day at the gym -- but I managed to work through it... I wonder if the weather here (cold and rainy) is getting me down...
Anyway,

10 min warm up on C2

Alt Dumbell Incline Press - 60/60#, 3 sets 10 reps
2 hand Dumbell Row - 60/60#, 3 sets 10 reps
1 Arm Standing Barbell Fly - 35#, 3 sets 10 reps
1 Arm Barbell Row - 35#, 3 sets 10 reps
1 Arm Assisted Pullups (90# assist) 3 sets 10 reps each side
Cable Cross-overs 27.5#, 2 sets 15 reps (upper, middle, lower chest)
Wide Grip Pulldowns 130# 3 sets 10 reps
Tricep Press kneeling on Ball 60#, 3 sets 20 reps

25 min row (5536 m)
5 min cool-down (C2) - 921 metres)

big dave k · Post by **big dave k** » Thu Mar 08, 2007 9:18 pm

went down the club with the intention of doing an erg.

but a couple of the guys were doing weights and i decided to join them as i was due to do leg weights afterwards anyway. 45 minutes later and i tried to do an erg, but found the splits to be way harder than they should have been. 1:56 at r20 felt like a pretty maximal effort, where before the weights i warmed up on the erg and was pulling 1:51s at r19 quite comfortably. needless to say, packed in the erg, and then went and did some more weights!!

have discovered i can't clean properly. i can lift up to about 60kg quite easily, but i do too much with my back, and once i go over that, there's just not enough power to move the bar up high enough.

even practicing with a low weight was a struggle, i think the fatigue from the earlier weights might have contributed, but im doing it wrong and that can't be good. need to improve my flexibility before i can think about doing proper leg weights like cleans and dead lifts.

krisplus5 · Post by **krisplus5** » Fri Mar 09, 2007 3:26 pm

Today was "core-day". An hour of various crunches, lifts, balancing on a stability ball. Followed by 3 sets of suicide drills. Then cooled-down with 30 minute row (6285m).

During the row, another lady sat down next to me and matched my 21spm for 20 minutes or so (close on the split time too). She was obviously a rower, and mentioned an adults team that rows eights out of a slip not too far away. She's going to send me info, so maybe I'll get back on the water yet!

Jessica-Red · Post by **Jessica-Red** » Fri Mar 09, 2007 9:30 pm

Good luck with OTW
BUT what on earth are
suicide drills

Jessica-Red · Post by **Jessica-Red** » Fri Mar 09, 2007 9:33 pm

My offerings today are a 6k and a 4 k interspersed with X training
and another 6 in the eve after helping a man fit a 32" LCD TV into my Fiat Punto and helping carry it up 4 flights of stairs to his flat!
Im fitter than I thought!
but I need a bigger car LOL

krisplus5 · Post by **krisplus5** » Fri Mar 09, 2007 10:03 pm

Jessica-Red wrote:BUT what on earth are suicide drills

Aahh, the horrid, horrid suicide drills are where you're running up and back in a basketball court, using each line as a turnaround point. They are supposed to be done at a sprint pace.

Run up and touch the first foul line, turn around, run to the baseline, touch, turn around run to the half-court line, touch, turn around run to the baseline, touch, turn around run to the far side foul-line, touch, turn around run to the baseline, touch, turn around run full court, touch opposite baseline, touch, turn around run back. That is one rep. We did a set of 3, then a set of 4, then a set of 5.

I personally hate these drills--I'm not much of a runner. They always leave my shins & knees killing me (not to mention my lungs).

I'd much, much rather be doing a 6K, 4K, & 6K. Not sure about the TV and 4 flights of stairs, but the rowing is definitely preferable.

alistairkbs · Post by **alistairkbs** » Fri Mar 09, 2007 10:10 pm

Funny - never thought of it as training just exercise to lose weight but I do have goals and I take it too seriously so I guess thats training.
Usually row Tuesday but ducked it and row most Weds but late at work. Mon and Thur off so...

10 K at 2.05.2 (PB pace + 0.5) not too bad for a Friday night just get on and pull but for a while a PB looked vaguely possible but I'll settle for my second fastest 10K.

extremeclimber · Post by **extremeclimber** » Fri Mar 09, 2007 10:15 pm

Good cardio day today

15,000 m row, split 2:15.7, SPM 23

Cool-down - 834 m

Jessica-Red · Post by **Jessica-Red** » Sat Mar 10, 2007 2:36 pm

todays offering was warm up hillclimb on X trainer 10 mins then a a reasonably good 5kwarmup row then another 10 mins X trainer-a hardish for me 2k then a 3 k that shld have been another 5 but I ran out of time!

Stan · Post by **Stan** » Sat Mar 10, 2007 3:01 pm

25k in 1 hour 50 minutes today - was going to be 30 but I noticed too many traffic wardens wandering in front of the gym - my parking permit only lasts 2 hours so decided to cut it short. Felt reasonably comfortable and I am sure I could have carried on.

big dave k · Post by **big dave k** » Sat Mar 10, 2007 6:21 pm

i've finally got some metres to contribute to the team total!!

1st session today was about 15km otw in an eight.

came in and decided, after some breakfast and pool, that i'd do a half hour on the erg.

final result was a 1:54.3 split at r20, so starting to get back into it. wasn't a flat out effort, although i did crank up the last few minutes.

am fairly confident of holding 1:55/56s for an hour at this rate, so will try to do it soon and get some more metres in!

extremeclimber · Post by **extremeclimber** » Sat Mar 10, 2007 7:09 pm

Good Day -

10 min Warmup

7 min AT - 1773 m
7 min AT - 1760 m
7 min AT - 1780 m

5 min cooldown

Deadhang and Pull-up routine on Fingerboard at home (1/2 hour)

plummy · Post by **plummy** » Sat Mar 10, 2007 9:14 pm

Dug up four bloody great tree stumps ( 3 more to go tomorrow) - and hurt my right forearm when I throw a spade at what I thought was soil and turned out to be a big root - ouch!

Got a good sweat on though

Does any of that count?

Plummy

Stan · Post by **Stan** » Sun Mar 11, 2007 1:31 pm

A steady 15k today at just under 2:06 splits. Avg HR was 134 which is borderline UT2/UT1 for me.
Having read other peoples training days on this thread I am feeling guilty at doing nothing but rowing these days. Used to do stationary bikes, x training machines and weights as well. Probably should be reintroducing some of these other exercises as well.

krisplus5 · Post by **krisplus5** » Sun Mar 11, 2007 2:07 pm

Stan wrote:Having read other peoples training days on this thread I am feeling guilty at doing nothing but rowing these days.

Aahh, it's the weekend. All the more reason for "just" rowing. Sundays are my 1 hour simply row day, and it's a treat.

paulgould · Post by **paulgould** » Sun Mar 11, 2007 2:31 pm

First post on this thread from me - recovered from injury and did an HM and a 45 min yesterday at very low drag - about 92 DF.
Planning to do a half Iron man triathlon in 10 months time so am starting training for that - did a 4km swim this morning and have just done another slow steady HM on the erg - will see how I feel after a BBQ and watching the rugby and might do an hour session tonight.

Paul G

big dave k · Post by **big dave k** » Sun Mar 11, 2007 2:31 pm

no erging today.

was on the water in a shit four first session. rowed some metres, wobbled about a bit, came in.

second sesh was a whole new experience of pain, 30mins at 30spm in the first eight. went really well, am chuffed. if a little bit tired!

Jessica-Red · Post by **Jessica-Red** » Sun Mar 11, 2007 4:23 pm

well done on the eight Dave!!!

I wobbled abt a bit today too but on dry land on an erg

was hoping for a big day of 27k to take me to 5 Million lifetime ms
BUT an argument and ensuing bad mood put paid to my plans!!! I did an indifferent slow 7k followed by a "slightly better but not by much" 5k

BUT in the immortal words of my heroine Scarlett O Hara "tomorrow is another day "

extremeclimber · Post by **extremeclimber** » Sun Mar 11, 2007 8:00 pm

Simple workout today -
5 min warm-up
5000 m (19:52.7)
5 min cool-down
Paul

alistairkbs · Post by **alistairkbs** » Sun Mar 11, 2007 9:02 pm

1/2 marathon at 2.08.9.

My second fastest but felt v good certainly not close to full on - day off tomorrow

Jessica-Red · Post by **Jessica-Red** » Mon Mar 12, 2007 6:24 pm

A nice 15 k this morning to celebrate my 5 million lifers today followed by 9 k in bits and pieces in the afternoon

Im a happy bunny today!!!!