what training have free spirits been doing today?

extremeclimber · Post by **extremeclimber** » Sun Mar 18, 2007 11:23 pm

I decided to start a new Sunday tradition today...

I have started spending my Sunday afternoon watching a movie of my choice and rowing for the duration of the movie - I call it "Row and a Movie Day".

Today I watched Prairie Home Companion and rowed 17,053 metres for the duration

I like it, but my wife calls me crazy...

Am I?... lol
Paul

extremeclimber · Post by **extremeclimber** » Sun Mar 18, 2007 11:47 pm

I just have to add my children's workouts today

...

Erik (climbson) completed a 20 min row including 5 min warm up and 5 min cool-down - 2481 metres in total.

Brigit (our 4 yr old daughter) completed a 491 metre row in just under 5 minutes --- all on her own with no help!

We are blessed to have children who want to participate in this way!

Paul

Stan · Post by **Stan** » Mon Mar 19, 2007 7:56 pm

Another slow 15k today - trying to save myself for a pb HM attempt on Friday. I will probably rest on Thursday in preparation.

extremeclimber · Post by **extremeclimber** » Mon Mar 19, 2007 11:37 pm

Best of luck on your HM, Stan - I am gearing up for a PB HM attempt myself - probably the end of next week.

I had an intense workout today - with a new leg/shoulder routine with my trainer:

10 min warm-up - 1987 m

Squats - 5 sets, 12 reps (95, 115, 135, 135, 135)
Cross-over Lunges - 4 sets, 10 reps (BW for 1st time)
Clean & Jerks - 3 sets, 10 reps (95, 95, 95)
DB Seated Shoulder Press - 3 sets, 10 reps (40, 40, 40)
DB Front Raises - 3 sets, 10 reps (20, 20, 20)
Smith Machine Upright Rows - 3 sets, 10 reps (50, 50, 50)
Diagonal Cable Woodchops - 3 sets, 10 reps (80, 80, 80)

9000 m Row - 40:38.4 (2:15.4 split, spm 22, HR=148)

10 min Cool-down - 1642 metres (3:02.6 split, spm 14, HR down to 113)

Paul (who now needs a beer!)

Granny · Post by **Granny** » Tue Mar 20, 2007 2:45 am

Did my final long row today, 25 km, before starting taper, with my marathon attempt on April 3. Felt really good towards the end which is a good sign.

Never thought I'd reach this stage which is testimony to the C2 26 weeks program.

Robin

Jessica-Red · Post by **Jessica-Red** » Wed Mar 21, 2007 6:48 am

I cruised into New York harbour with 17km in sections!
today i start the long haul down the coast to Miami where Rita is going to meet me for cocktails!

Tom Barrick · Post by **Tom Barrick** » Wed Mar 21, 2007 7:55 am

Jessica-Red wrote:I cruised into New York harbour with 17km in sections!
today i start the long haul down the coast to Miami where Rita is going to meet me for cocktails!

Are you going to cheat using the Panama Canal or go all the way down and around?

krisplus5 · Post by **krisplus5** » Wed Mar 21, 2007 2:19 pm

Yesterday was a strength training day w/ focus on core. Very sore in the mid-section today.

Today, cardio intervals:
10 min. warm up w/ various calithenics & active stretches
45 min. sprint intervals on treadmill
- 2 min. sprint
- 3 min. recovery
5 cool-down

followed by an "easy" row that was just horrendous. 5017 in 25:16. Ugh.

big dave k · Post by **big dave k** » Wed Mar 21, 2007 3:43 pm

back and bicep weights. slight improvement on the last session, missed doing it last week due to silly amounts of rowing.

am feeling decidedly shitty at the mo. really lethargic and can't really be bothered with training. stopped with 2 sets of the last exercise to go today because i couldn't really be bothered with it and didnt have any energy.

horr is in 10 days, and the crew im in is looking pretty poor. can see it being a bit waste of time. got to make a decision on going to a training camp in banyoles as well. flights, accomodation and spending money will push it towards 600 quid for the week. should be worth it though.

Wolfmiester · Post by **Wolfmiester** » Wed Mar 21, 2007 7:54 pm

Hope you get the inspiration from somewhere Dave.
With ref. to the training camp, is it something you can do again, or will you regret not doing it?
Hopefully you'll find your answer.

Stan · Post by **Stan** » Wed Mar 21, 2007 7:59 pm

Another slow 15k today keeping HR below 135. Rest tomorrow then the HM pb attempt on Friday.

Gooner Neil · Post by **Gooner Neil** » Wed Mar 21, 2007 8:10 pm

10k today 39.47 spm fairly low 20-24 then went bandy between 24-28 for last 4k.....

Wolfmiester · Post by **Wolfmiester** » Wed Mar 21, 2007 8:38 pm

I see you still haven't got that low SR ratio with HR & pace then Neil!

Gooner Neil · Post by **Gooner Neil** » Wed Mar 21, 2007 9:12 pm

I can't dance, I can't sing. I can only speak one language, oh and I still can't do low spm and low Heart Rate.

Although heart rate 5-7 beats lower over 40 mins/10k session I'm doing.

Jessica-Red · Post by **Jessica-Red** » Wed Mar 21, 2007 9:35 pm

I did 13 k this am and 7 k this pm with a day at Uni in between studying the sexual habits and morals of the British between 1900-1945 LOL

extremeclimber · Post by **extremeclimber** » Wed Mar 21, 2007 11:27 pm

Well, yesterday I rowed for a total of 10,996 metres - nothing more since I was so sore from my previous leg/shoulder day - those squats are killers!

Today I was back to the gym for upper body day, and then this afternoon I rowed at home:
Gym:
10 min warm-up on elliptical
Alt DB Press (60#, 4 sets 10 reps)
Hammer Strength Pull-downs (80#, 4 sets 10 reps)
Cable Cross-overs (50#, 3 sets 15 reps)
1 Arm Standing Cable Row (100#, 3 sets 12 reps)
Reverse Grip Pulldowns (135#, 3 sets 12 reps)
1 arm assisted Pullups (100# assist, 3 sets 10 reps)
1 Arm Planking Tricep Kickbacks on Bosu (50#, 3 sets 12 reps)
Alternating Iron Cross Cable Bicep Curls (50#, 3 sets 12 reps)

Home:
10 min warm-up - 1968 metres (2:32.4 spm 20)
11,000 metres - slow and easy for a time of 52:46.1 (2:23.9 split spm 21)
10 min cool-down - 1820 metres (2:49.8 split spm 19)

Paul

Jessica-Red · Post by **Jessica-Red** » Thu Mar 22, 2007 11:32 am

Drove thru the snow to perform 15km very early this morning now waiting in rest of day for NTL/Virgin men with stupid set top recording device thingy for OH!!

extremeclimber · Post by **extremeclimber** » Fri Mar 23, 2007 12:01 am

A fairly productive day workout-wise...

Resting HR = 62
10 min warm-up (2012 m - 2:29.1 spm 23)
1000 m ranking attempt - 3:40.0 (1:50.0 split, spm 26, Max HR = 166)
HR down to 89
8000 m - 34:53.3 (2:10.8, spm 24, HR = 145)
10 min Cool-down - 1819 m (2:44.9, spm 16, HR down to 110)

1/2 Hour Bouldering in Home Rock Gym

big dave k · Post by **big dave k** » Fri Mar 23, 2007 1:05 am

big dave k wrote:back and bicep weights. slight improvement on the last session, missed doing it last week due to silly amounts of rowing.

am feeling decidedly shitty at the mo. really lethargic and can't really be bothered with training. stopped with 2 sets of the last exercise to go today because i couldn't really be bothered with it and didnt have any energy.

horr is in 10 days, and the crew im in is looking pretty poor. can see it being a bit waste of time. got to make a decision on going to a training camp in banyoles as well. flights, accomodation and spending money will push it towards 600 quid for the week. should be worth it though.

update....

think the lethargy and all that was down to simple lack of food. hadn't eaten more than 1500 cal monday and tuesday, so was severely down on fuel. have sorted that one out, and feel fine. cycled back from work in super quick time, felt great. did chest, shoulders and triceps session and made big gains on 2 weeks ago.

have also sorted out banyoles, the guy organising is doing something to make it cheaper and i can pay him in installments. don't know if it's out of his own pocket or the club are subsidising, but im very grateful, he's bent over backwards to allow me to come. top bloke

Stan · Post by **Stan** » Fri Mar 23, 2007 8:43 am

Good to hear you are feeling more enthusiastic Dave. Have a great time and tell us all about it.

beegee · Post by **beegee** » Fri Mar 23, 2007 10:30 am

After a spate of pb efforts over the last couple of weeks, I wanted to get some more basic endurance stuff under he belt; so yesterday did a 30min R19-20 keeping HR <150 (85%). That gave 6,500metres, which interestingly is > than my all-out pb was back in January
After a quick tour of the weights machines went back and did a 5k, same restrictions (but allowed hr to drift up slightly over the last 1500 to avoid coming to a standstill

(22:52.7)

Had a second session in the evening (accompanying wife to gym) Despite being knackered from the morning managed to knock 0.3sec off my 500m best

So next time I fancy a bit of pain I reckon there's a couple of seconds to go for there .

Brian

Jessica-Red · Post by **Jessica-Red** » Fri Mar 23, 2007 9:08 pm

For blubber burning today I did a 5km warm up followed by coffee !! then 3km intervals x 10 with 2.5 min breaks for over 3 hours!! tired?? YES!

big dave k · Post by **big dave k** » Fri Mar 23, 2007 10:28 pm

5k today. the coach of the second eight that im in asked everyone to do one as a test. didn't want to push it too hard as there's only one other guy under 18mins and that's only just. so i figured i'd just aim to hold 1:47/48s throughout at a high-ish rate, tapping it along like in a boat. did 3k in around 1:47 and a bit, then put a bit more power down and managed to get the final average to 1:46.1.

less than 2 seconds off my pb from november, and am confident it would have been under if i'd a) been going harder from the start and b) realised i was so close to my pb. could have shaved 2 seconds off nearer the end if id been going flat out.

still, room for improvement. sub 17:30 beckons!!

extremeclimber · Post by **extremeclimber** » Fri Mar 23, 2007 10:39 pm

My goal today was to do a HM, and regardless of a nasty sinus infection (I just got back from the Dr. with antibiotics), I pulled it off...

10 min warm-up - 2069 metres

HM ranking attempt: 1:32:29.3 (almost 8 minutes off my old time)

10 min cool-down - 1671 metres

I will spend 1/2 hour to 45 min this afternoon doing bouldering, pull-ups and deadhangs in our home rock gym as well -- we have to get ready for tackling Smith Rock in Oregon this June! Hurray!

Paul

big dave k · Post by **big dave k** » Sat Mar 24, 2007 7:55 pm

bout 14k in the eight this morning. 5x1k pieces at race rate. struggled to settle above 30spm at first, but started getting there after the first 2. still not convinced it'll hold together over the full tideway course, but hoping to be surprised!