what training have free spirits been doing today?
Moderator: The forum police - (nee naw)
Finally back on the erg tonight after 10 days break, and a very patchy session:
5k 'warm-up' - much too fast - 18:47.2
60' - started at 16k pace but found it hard going after just 12' and had to settle for easing off a fair way - 15424m
2k slow warm down - 8:44.4
Max
5k 'warm-up' - much too fast - 18:47.2
60' - started at 16k pace but found it hard going after just 12' and had to settle for easing off a fair way - 15424m
2k slow warm down - 8:44.4
Max
Maxim Devereaux
32, 6'1", less than 100kgs if I'm lucky
PBs:
Designed for living; built for erging
32, 6'1", less than 100kgs if I'm lucky
PBs:
Designed for living; built for erging
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- Free Spirit
- Posts: 456
- Joined: Sat Feb 17, 2007 10:15 pm
- Location: Chilliwack, BC
Well - a very interesting day - New upper body workout with my trainer...
10 min warm-up - 2043 m
Alt DB Press - 50, 60, 60, 60 (12 reps each)
Hammer Strength Pull-down - 70, 80, 80, 80 (12 reps each)
Cable Crossovers - 50, 50, 50 (15 reps each)
Standing 1 Arm cable row - 100, 100, 100 (12 reps each)
Reverse Grip Pulldowns - 120, 135, 135 (12 reps each)
1 Arm Assisted Pull-ups - 90, 100, 110 (10 reps each)
1 Arm Planking Tricep kickbacks on Bosu - 40, 50, 50 (10 reps each)
Alternating "Iron Cross" Bicep Cable Curls - 50, 50, 50 (10 reps each)
20 min Row - 4478 m
5 min Cool-down - 873 m
I Hurt!!!!
Paul
10 min warm-up - 2043 m
Alt DB Press - 50, 60, 60, 60 (12 reps each)
Hammer Strength Pull-down - 70, 80, 80, 80 (12 reps each)
Cable Crossovers - 50, 50, 50 (15 reps each)
Standing 1 Arm cable row - 100, 100, 100 (12 reps each)
Reverse Grip Pulldowns - 120, 135, 135 (12 reps each)
1 Arm Assisted Pull-ups - 90, 100, 110 (10 reps each)
1 Arm Planking Tricep kickbacks on Bosu - 40, 50, 50 (10 reps each)
Alternating "Iron Cross" Bicep Cable Curls - 50, 50, 50 (10 reps each)
20 min Row - 4478 m
5 min Cool-down - 873 m
I Hurt!!!!
Paul
Laititia Par Dolerum
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- johnglynn
- Dedicated and True Free Spirit
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Another training PB at the 5*1K 4min rest today . Previous TPB was 15:59.7(1:35.9)
15:53.3 (1:35.3), 30SPM
(split|Ending HR)
(1:35.3|178, 1:35.0|183, 1:35.6|186, 1:35.9|185, 1:34.9|189)
The chain felt a little light (I thought the sprints I did recently might have increased my strength), but I checked the Drag and it was 149/50 (normal is 155->160 for me) . I think that 150 might suit me better over the cruise part of 2K, even though it will reduce my sprint at the end .
I'm going for a second CTC this Thursday and a 2K test the Thursday after that, looking in good shape for both these rows .
15:53.3 (1:35.3), 30SPM
(split|Ending HR)
(1:35.3|178, 1:35.0|183, 1:35.6|186, 1:35.9|185, 1:34.9|189)
The chain felt a little light (I thought the sprints I did recently might have increased my strength), but I checked the Drag and it was 149/50 (normal is 155->160 for me) . I think that 150 might suit me better over the cruise part of 2K, even though it will reduce my sprint at the end .
I'm going for a second CTC this Thursday and a 2K test the Thursday after that, looking in good shape for both these rows .
- Jessica-Red
- Super Dedicated and Truly Free Spirit
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- Joined: Mon Dec 04, 2006 9:32 pm
- I row on...: Model C with PM4
- Location: Oxfordshire UK
- Contact:
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- Free Spirit
- Posts: 456
- Joined: Sat Feb 17, 2007 10:15 pm
- Location: Chilliwack, BC
Heavy cardio today with a little ab work thrown in for "fun"
5 min warm-up - 1051 m (2:22.7 split, SPM22)
1 14 min UT1 pc - 3376 m (2:04.4 split SPM 23)
Cable Crunches - 160#, 3 sets 12 reps
Deadhangs with Leg Lifts - BW, 3 sets 14 reps)
Obliques on Ball - BW, 3 sets 25 reps
1 14 min IT1 pc - 3450 m (2:01.7 split, SPM 23)
30 min Elliptical workout - lvl 12, random program with reverse
5 min cooldown - 953 m (2:37.4 split, SPM 19)
5 min warm-up - 1051 m (2:22.7 split, SPM22)
1 14 min UT1 pc - 3376 m (2:04.4 split SPM 23)
Cable Crunches - 160#, 3 sets 12 reps
Deadhangs with Leg Lifts - BW, 3 sets 14 reps)
Obliques on Ball - BW, 3 sets 25 reps
1 14 min IT1 pc - 3450 m (2:01.7 split, SPM 23)
30 min Elliptical workout - lvl 12, random program with reverse
5 min cooldown - 953 m (2:37.4 split, SPM 19)
Laititia Par Dolerum
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- Free Spirit
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- Location: Chilliwack, BC
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internet was down last night, so two day's worth to report. and a nice total of metres for free spirits.
yesterday,
3x30mins 5-10mins rest.
1:55.4 r20
1:55.3 r20
1:55.1 r21.
very pleased with this session.
today,
3x2k 2mins rest. rate capped at 24,26,24.
1:47.3 r24
1:45.5 r26
1:44.7 r24
think the previous few days efforts held me back a little, but still quite pleased with the splits.
have totalled over 50km on the erg in 5 days now. that's a new record for me, by a long way! will see how im feeling tomorrow about going down for some more erging action!
yesterday,
3x30mins 5-10mins rest.
1:55.4 r20
1:55.3 r20
1:55.1 r21.
very pleased with this session.
today,
3x2k 2mins rest. rate capped at 24,26,24.
1:47.3 r24
1:45.5 r26
1:44.7 r24
think the previous few days efforts held me back a little, but still quite pleased with the splits.
have totalled over 50km on the erg in 5 days now. that's a new record for me, by a long way! will see how im feeling tomorrow about going down for some more erging action!
Dave
19, 6'8", 93kg
19, 6'8", 93kg
- Jessica-Red
- Super Dedicated and Truly Free Spirit
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yesterday I did 5 k and got instructed in some new weight training on that giant Smith machine-put some weights on the frame then I said- No said trainer -try with just the bar first
LOL-that was 20 k on its own-wish id never asked to try it!
then I drove round trip 120 miles to Uni for 1 lecture- back to gym-row a little 4k and laid down in steam room for a while!
LOL-that was 20 k on its own-wish id never asked to try it!
then I drove round trip 120 miles to Uni for 1 lecture- back to gym-row a little 4k and laid down in steam room for a while!
Carole Sergeant
15 million meters achieved Dec 30th 2009
4.5 stone weight lost since mid Jan 2009
15 million meters achieved Dec 30th 2009
4.5 stone weight lost since mid Jan 2009
New post for me in here. Good and bad for me over the last few days.
Good:
Monday, 3 x 5K at 2:00/1:55/1:58. The middle one was a new 5K PB at 19:03.4
Last night a new 30minR20, up to 7808m (1:55.26/500m)
Bad:
However this then shatters the 5K PB and following a discussion on the C2 forum my 2K time is miles out (currently unofficially about 7:08ish from my last CTC attempt).
Using the machars my 2K pace should be about 1:42.5/500m
Now my current 2K is old, during the CTC I cruised the last 200m as I was done in averaging 1:45.0 until then but a predicted 1:42, phew! I am better cruising along R24 max distance stuff and for a 2K the rate goes all to pot and I lose it mentally (and breathing control!!).
Oh well, good things to come I guess. Sorry for the ramble, bit confused.
Dave
Good:
Monday, 3 x 5K at 2:00/1:55/1:58. The middle one was a new 5K PB at 19:03.4
Last night a new 30minR20, up to 7808m (1:55.26/500m)
Bad:
However this then shatters the 5K PB and following a discussion on the C2 forum my 2K time is miles out (currently unofficially about 7:08ish from my last CTC attempt).
Using the machars my 2K pace should be about 1:42.5/500m
Now my current 2K is old, during the CTC I cruised the last 200m as I was done in averaging 1:45.0 until then but a predicted 1:42, phew! I am better cruising along R24 max distance stuff and for a 2K the rate goes all to pot and I lose it mentally (and breathing control!!).
Oh well, good things to come I guess. Sorry for the ramble, bit confused.
Dave
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- Free Spirit
- Posts: 456
- Joined: Sat Feb 17, 2007 10:15 pm
- Location: Chilliwack, BC
(there's a question at the end of this!)
Yesterday's plan was 5x2000 R5', mainly as a pace / rate exercise; so @ 21, 23, 25, 23, 21 spm and 2:15, 2:10, 2:05, 2:10, 2:15 pace.
Results were:
8:59.9 @21 2:15.0 hr142
8:39.9 @23 2:10.0 hr151
8:19.8 @25 2:04.9 hr161
8:39.7 @23 2:09.9 hr156
8:59.3 @21 8:59.3 hr149
So - although the end stats are pretty much "on plan" the target rate & pace figures were rarely seen on the screen If I put together 5 consecutive strokes at targets it seemed a miracle. More often I would find myself a few seconds off pace and have to speed it up for a few strokes to get it back. So I tend to yo-yo around the target pace, which I'm sure is tiring in itself (I'm a bit better on holding rate, but only a bit)
Does the panel have any tips / tricks to help stablise things, or is it just practise & more practise?
Brian
Yesterday's plan was 5x2000 R5', mainly as a pace / rate exercise; so @ 21, 23, 25, 23, 21 spm and 2:15, 2:10, 2:05, 2:10, 2:15 pace.
Results were:
8:59.9 @21 2:15.0 hr142
8:39.9 @23 2:10.0 hr151
8:19.8 @25 2:04.9 hr161
8:39.7 @23 2:09.9 hr156
8:59.3 @21 8:59.3 hr149
So - although the end stats are pretty much "on plan" the target rate & pace figures were rarely seen on the screen If I put together 5 consecutive strokes at targets it seemed a miracle. More often I would find myself a few seconds off pace and have to speed it up for a few strokes to get it back. So I tend to yo-yo around the target pace, which I'm sure is tiring in itself (I'm a bit better on holding rate, but only a bit)
Does the panel have any tips / tricks to help stablise things, or is it just practise & more practise?
Brian
- johnglynn
- Dedicated and True Free Spirit
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- I row on...: Model C with PM5
- Location: Letterkenny, Ireland
This is very normal Brian, as you go on and practice you'll stabilize a bit .beegee wrote:Does the panel have any tips / tricks to help stabilize things, or is it just practice & more practice?
But you'll never likely to hold pace or stroke rate the same for over 5-10 strokes in normal conditions . We had an ELM completion "fun->Metronome" seeing how far we could do this, and I found it extremely hard to get over 17 (I think, I didn't enter my result ), JanetS got 99 . In normal rowing I would change SR/Pace probably every 3 strokes .
For very low stroke rates (i.e. 16) I count in my head and drive on each 3 or 4
Training...
Just completed 60 minutes in prep for my three hour long slots in the 24x7 event.
Didn't push it too hard - feel OK, but have just been invited out to dinner and just know I will fall asleep in my pasta
Didn't push it too hard - feel OK, but have just been invited out to dinner and just know I will fall asleep in my pasta
- johnglynn
- Dedicated and True Free Spirit
- Posts: 1566
- Joined: Tue Jul 04, 2006 10:05 am
- I row on...: Model C with PM5
- Location: Letterkenny, Ireland
I rowed a 30min 8K today with HR's of 151, 151, 153, 155, 155
Very strong for me (and very sticky HR wise), but yesterday was a very low meter day with the 7min 2K test, and also the 2K test probably changed my body a bit (i.e. more red blood cells or something like that) but nice all the same .
Thinking about trying my first Marathon tomorrow . Should be fun . Not sure I will complete it, but might as well give it a shot during the rugby (great for LSD rowing) .
Very strong for me (and very sticky HR wise), but yesterday was a very low meter day with the 7min 2K test, and also the 2K test probably changed my body a bit (i.e. more red blood cells or something like that) but nice all the same .
Thinking about trying my first Marathon tomorrow . Should be fun . Not sure I will complete it, but might as well give it a shot during the rugby (great for LSD rowing) .
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- Free Spirit
- Posts: 456
- Joined: Sat Feb 17, 2007 10:15 pm
- Location: Chilliwack, BC
I went to the gym this morning and did my upper body exercises -
5 min warmup
3 sets cable cross - 25 lbs, 12 reps
3 sets cable rows - 85 lbs, 12 reps
3 sets 1 arm fly on the 45 lb bar, with 2.5 lb resistance, 12 reps each side
3 sets 1 arm bent over row on the 45 lb bar, with 2.5 lb resistan e, 12 reps each side
3 sets seated chest press, 45 lbs, 15 reps
3 sets seated row, 45 lbs, 15 reps
3 sets assisted pullups, 100 lbs (12reps), 95 lbs (12 reps) 95 lbs, 12 reps
3 sets of dips off the bench - to total 31!
3 sets wide grip pulldowns; hold for a second at bottom- 65 lbs, 12 reps
I came home, fed the kids, did our paper route (100 papers) and THEN rowed
3915 meters in the afternoon.
I'm pooped. I need a Guiness.
Maude
5 min warmup
3 sets cable cross - 25 lbs, 12 reps
3 sets cable rows - 85 lbs, 12 reps
3 sets 1 arm fly on the 45 lb bar, with 2.5 lb resistance, 12 reps each side
3 sets 1 arm bent over row on the 45 lb bar, with 2.5 lb resistan e, 12 reps each side
3 sets seated chest press, 45 lbs, 15 reps
3 sets seated row, 45 lbs, 15 reps
3 sets assisted pullups, 100 lbs (12reps), 95 lbs (12 reps) 95 lbs, 12 reps
3 sets of dips off the bench - to total 31!
3 sets wide grip pulldowns; hold for a second at bottom- 65 lbs, 12 reps
I came home, fed the kids, did our paper route (100 papers) and THEN rowed
3915 meters in the afternoon.
I'm pooped. I need a Guiness.
Maude
- Stan
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- Location: Malvern
Half marathon today. Was going to be a pb attempt but there was not enough in the tank. I guess the 2k pb on Thursday and 1 hour pb on Tuesday have taken more out of me than I thought. However it was a completed half marathon so I will not post it on the failed workout thread.
1hour 28:18.4 Avg HR 139 Max 153.
1hour 28:18.4 Avg HR 139 Max 153.
pb times
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- Free Spirit
- Posts: 456
- Joined: Sat Feb 17, 2007 10:15 pm
- Location: Chilliwack, BC
Good Day Today!
10 min warm-up - 1917 m
500 m - 1:47.6
1 min rest
500 m - 1:47.5
4 min row - 1045 m (1:54.8 split, spm 26)
25 min row - 5614 m (UT2 - 2:13.6 split, spm 23)
3 sets 15 pull-ups on rock rings with 25 lb pack
3 set 30 sec deadhangs on rock rings with 25 lb pack
3 sets 20 sec bent arm dead hangs on rock rings with 25 lb pack
5 min cool-down - 1018 metres
10 min warm-up - 1917 m
500 m - 1:47.6
1 min rest
500 m - 1:47.5
4 min row - 1045 m (1:54.8 split, spm 26)
25 min row - 5614 m (UT2 - 2:13.6 split, spm 23)
3 sets 15 pull-ups on rock rings with 25 lb pack
3 set 30 sec deadhangs on rock rings with 25 lb pack
3 sets 20 sec bent arm dead hangs on rock rings with 25 lb pack
5 min cool-down - 1018 metres
Laititia Par Dolerum
- Jessica-Red
- Super Dedicated and Truly Free Spirit
- Posts: 2961
- Joined: Mon Dec 04, 2006 9:32 pm
- I row on...: Model C with PM4
- Location: Oxfordshire UK
- Contact:
Some erging first:
5k hard warm up (18:57.9)
16' C2 Boat Race (4437m)
5k loosener (20:51.7)
Then for a change:
15' treadmill (alternating 6kmh/12kmh for 3')
15' cycle
15' cross-trainer (alternating 3' backward, 3' forward)
Finishing on the erg again:
5k medium pace (19:47.1)
Max
5k hard warm up (18:57.9)
16' C2 Boat Race (4437m)
5k loosener (20:51.7)
Then for a change:
15' treadmill (alternating 6kmh/12kmh for 3')
15' cycle
15' cross-trainer (alternating 3' backward, 3' forward)
Finishing on the erg again:
5k medium pace (19:47.1)
Max
Maxim Devereaux
32, 6'1", less than 100kgs if I'm lucky
PBs:
Designed for living; built for erging
32, 6'1", less than 100kgs if I'm lucky
PBs:
Designed for living; built for erging