The KIM (Keep It Moving) Training Thread

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slwiser
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Re: The KIM (Keep It Moving) Training Thread

Post by slwiser »

There are lots of "super" men and women around here and lots of nearer normal people as well. So enjoy everyone great and slow like me, keep rowing.
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-I am keeping my workouts up in Movescount under my user name here.
JeremyS
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Re: The KIM (Keep It Moving) Training Thread

Post by JeremyS »

I like the contemplation row. "Do I really want to do a hard 500m today or maybe a long slow row would be good too" :)
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billwright
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Re: The KIM (Keep It Moving) Training Thread

Post by billwright »

I just use the 'contemplation row' to cruise and mentally rehearse what I'm going to do in the "event". It could be 200m it could 2000m - I stop when I'm ready to go - if you see what I mean. :lol:

Today's C2 WOD was:
Long: Row four 15 minute pieces. Row the first five minutes of each @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28. Row for three minutes at light pressure during the rest period.

but I modified it to 3 x 15' same rest and other rules:

45:00.0 10902 23 02:03.8
15:00.0 3574 23 02:05.9
15:00.0 3651 23 02:03.2
15:00.0 3677 23 02:02.3 Neg split all
Light Rowing
03:00.0 628
03:00.0 588
03:00.0 615
Cool Down
06:09.9 1403 21 02:11.8


Accompanied by Trish on the Wattbike doing the same reps. :D

Bill :fswink: :fswink:
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billwright
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Re: The KIM (Keep It Moving) Training Thread

Post by billwright »

Keeping it moving:

C2 WOD
Long: Row five 2000 meter pieces. Row for two minutes at light pressure between each 2000.


39:34.3 10000 26 01:58.7
08:08.3 2000 26 02:02.0 Warm up
07:59.6 2000 26 01:59.9 Neg split all
07:54.7 2000 26 01:58.6
07:48.9 2000 26 01:57.2
07:42.8 2000 27 01:55.7
Light Pressure Rowing
02:00.0 412
02:00.0 397
02:00.0 406
02:00.0 395
02:00.0 390
Cool Down
04:41.7 983 22 02:23.2

Accompanied by Trish on her Wattbike as usual covering 27k in the same time with the same rest for light pedalling.

Bill :fswink: :fswink:
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Re: The KIM (Keep It Moving) Training Thread

Post by billwright »

A day off from the C2 WOD today and just did my own version:
4 x 3000m 3r

50:18.9 12000 23 02:05.7
12:51.1 3000 24 02:08.5 Warm up Rep
12:43.1 3000 22 02:07.1 Neg split
12:37.4 3000 23 02:06.2
12:07.2 3000 23 02:01.2 Flat out in the last 1000m
Active Rest
03:00.0 632
03:00.0 645
03:00.0 641
03:00.0 707
Cool Down
11:47.7 2507 22 02:21.1


Enforced rest for two days now. :roll:

Bill :fswink: :fswink:
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Re: The KIM (Keep It Moving) Training Thread

Post by billwright »

Another attempt at the 500m WAARC today and a slightly better time though the execution was poor. More of a Banzai than a controlled approach which meant I ran out of steam quite dramatically in the last 100m. It would seem that the higher stroke rate was pretty futile for the amount of gain :roll: .
Capture 500m 1.PNG
Capture 500m 1.PNG (17.38 KiB) Viewed 1106 times


Bill :fswink: :fswink:
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"When the crazy wheel slows down, where will I be? Back where I started!"
catchowder2
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Re: The KIM (Keep It Moving) Training Thread

Post by catchowder2 »

JeremyS wrote:I like the contemplation row. "Do I really want to do a hard 500m today or maybe a long slow row would be good too" :)
That's so me, too. I can't run a good 5k to save my life but put me in a half-marathon and I'm golden. My body doesn't wake up until 1/3 way through any distance.

I haven't quite found my perfect meditative rowing speed and intensity but I know I'm close.
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broken LD runner who's completed lots of half-marathons on my feet but not yet tried on a seat.
[Yes,I do compare everything to running/runners.I've done a lot of running gosh dern it.]
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billwright
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Re: The KIM (Keep It Moving) Training Thread

Post by billwright »

Keeping it moving.

C2 WOD:
Long: Row two 21 minute pieces. Row the first six minutes @ 20 spm. Then five minutes @ 22 spm, four @ 24, three @ 26, two @ 28 and one @ 30. Row for four minutes at light pressure between each piece


42:00.0 10316 23 02:02.1
21:00.0 5152 24 02:02.2
21:00.0 5164 23 02:01.9 Marginally quicker second split
Light Pressure Rowing
04:00.0 864 0
04:00.0 923 0
Cool Down
04:20.6 883 23 02:27.5


Bill :fswink: :fswink:
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"When the crazy wheel slows down, where will I be? Back where I started!"
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