The KIM (Keep It Moving) Training Thread

[stumpy]

A poor showing in the CTC 3700m, but there again first row in ages. =D>

Trying to get it moving [-o<

[hewitt]

A poor showing in the CTC 3700m, but there again first row in ages. =D>

Trying to get it moving [-o<

A poor showing is better than no showing Colin. I have just swallowed my pride about not doing the challenge because i believe it to be a lwt challenge and stuck in am r23 attempt.

How is it going my friend? Hope you are ok.

[Stan]

Welcome back to the erg Colin. Agree with Jasons sentiments!

[AlanS]

Great to see you back, Colin. All journey's begin with a single step, even if that step was 3.7km long!

[strider77]

Great to see you erging again Colin =D>

Now keep it up

[hewitt]

New PB for the 12x500m with 1min rest. Just proves I was still ill at Manchester as the average is lower than my 2k race.

6k...19:44.3...1:38.6..r29 (average for session)

500m...1:40.9...r29
500m...1:40.1...r29
500m...1:39.8...r28
500m...1:39.2...r29
500m...1:39.0...r29
500m...1:38.6...r29
500m...1:38.5...r29
500m...1:38.0...r29
500m...1:38.1...r29
500m...1:37.7...r29
500m...1:38.5...r29 (hanging on to my sanity)
500m...1:35.9...r31

BOOM....That was a solid session and I feel great.

Keeping it moving.

[hellorachel]

I'm at a loss for a workout plan. Should I do 30" for the cross team challenge? I'm not really sure how this works...

[hewitt]

There are quiet a few wotk out plans out there Rachel. The pete plan and the Concept2 ineractive plan are just 2 you might want to look at.

If you are going to do a time for the 30min CTC you will need to post it on the ctc page, it is under the LINKS tab at the top of the page.

[Wolfmiester]

I'm at a loss for a workout plan. Should I do 30" for the cross team challenge? I'm not really sure how this works...

Hello hellorachel (I know! just wanted to type that, sorry )
As Jason says, lots of different plans.
As well as the two above (probably two of the best and most popular, but both aimed at 2k), there a a number on the C2 UK site; Eddie's Marathon plan (you don't have to do a marathon at the end of it); the Wolverine plan (takes some interpretation); the Pete Plan 5k training; and there's even a "session of the day" on the C2 page if you don't feel like working it out for yourself.
Or, if you row at home there's some excellent cheap software that allows you to "row" on line with others. Look out for Row Pro.
Good luck.

[Doc RowSlo]

I'm at a loss for a workout plan. Should I do 30" for the cross team challenge? I'm not really sure how this works...

Yes please....... But do 30' and not 30''

I'd echo Wolfie's suggestion if you row at home. RP is great.

As for a plan, it really depends on what your goals are. If you want to blitz out a 2k PB, then the Pete Plan or C2 interactive plan are good. If you just want to get fitter then I don't think that you can beat rowing on line with RowPro.

Best of luck.

[strider77]

hellorachel wrote :-I'm at a loss for a workout plan. Should I do 30" for the cross team challenge? I'm not really sure how this works...

Yes please if you can do the CTC, we are severely short of lady rowers at the moment

You just need to go to the link section and then go down to Cross Team Challenge, put in your name, your distance and your password.

Looking at your 2k time at EIRC I think an iterative plan like the Pete Plan would suit you well.

The basic plan is this:

Monday - Speed intervals; 3 weekly rotation between:
8 x 500m, 3:30 rest
4 x 1k, 5min rest
250/500/750/1k/750/500/250 pyramid (1:30 rest per 250m after interval)

Tuesday - Steady distance (8 to 15k)

Wednesday - Steady distance (8 to 15k)

Thursday - Distance intervals; 3 weekly rotation between:
5 x 1500m, 5min rest
4 x 2k, 5min rest
3k/2.5k/2k, 5min rest

Friday - Steady distance (8 to 15k)

Saturday - Hard 10k

Sunday - Rest

All the best with it if you decide on that route

[hellorachel]

This is a good structure for me - thanks! I'm traveling a bit and will try the 30 minute piece mid-week next week. Glad to be a part of the team!

[Grobi]

Rachel, you can find more information about the peteplan (e.g. pacing the sessions, warm up, what to do after a time off training etc.) here: http://thepeteplan.wordpress.com/the-pete-plan/

[billwright]

In the theme:

For the moment, I'm following the C2 WOD sessions commencing last week with 6 sessions. Today's session was:

Long: Row five 2000 meter pieces. In each piece the first 1000m @ 20 spm. Then 500m @ 22 spm, 250m @ 24 and 250m @ 26. Row for two minutes at light pressure during the rest period. Quite invigorating

40:36.2 10000 22 0 02:01.8 966 194
08:15.6 2000 22 0 02:03.9 933 184
08:11.4 2000 22 0 02:02.8 949 189
08:06.9 2000 22 0 02:01.7 967 194
08:02.9 2000 22 0 02:00.7 984 199
07:59.4 2000 22 0 01:59.8 999 203 Neg split all
Light pressure rest intervals:
02:00.0 406 0
02:00.0 415 0
02:00.0 404 0
02:00.0 420 0
02:00.0 446 0
Cool Down
08:52.0 2000 24 0 02:13.0 812 149

Bill

[billwright]

C2 WOD:

Long: Row four 15 minute pieces. Row for four minutes at light pressure between each piece.

01:00:00 14406 23 02:04.9
15:00.0 3544 22 02:06.9
15:00.0 3589 23 02:05.3
15:00.0 3625 24 02:04.1
15:00.0 3649 24 02:03.3 Neg split all. The last one would have been a bit quicker but I had to get off the rower in the last three minutes to free a Bluetit that had got hung up on the fence.
Light Pressure Intervals
04:00.0 790 0
04:00.0 864 0
04:00.0 800 0
04:00.0 793 0

KIM

Bill

[catchowder2]

Hi.

I'm a newb. Can I come play with you guys?

[billwright]

You certainly can. The more the merrier.

Bill

[catchowder2]

Good cuz I'm having trouble finding others to play with. Not much in the way of indoor rowing stuff in my area.

So spm and 500m splits have me kinda confused. Cuz you can have x number of spm for 2:00/500m or 4:00/500m; just depends how much umpf you're putting into it right? So what's the goal for a long row to gain seat time, like the equivalent to a weekly long run for marathoners.

[billwright]

To start in a comfortable fashion I would recommend that you keep your SPM to about 24/25 as this allows you to concentrate on technique. I wouldn't worry too much about your 500m splits until you are comfortable with the stroke but the magic number for everyone is 1:45 as that will put you in touching distance of a sub-seven minute 2000m (the Holy Grail).

The long row goal can be what you want but common aims are 30', 60', 5k and 10K. Eventually (if your backside is hard enough ) you will aim for the half and full marathon and possibly the ultra distance but Plummy can guide you there.

That's my view and others may well differ (in the nicest possible way )

Where do live by the way?

Bill

[catchowder2]

I can comfortably finish 10K in about an hour w ~25 spm. Yesterday was a time crunch so I decided to try something w more effort and got 5k in 20 minutes but w ~20-23 spm; I'm not quite healed enough to pull that off for an hour though and jumped on the elliptical for awhile afterward.

I'm sorry did you say ultra?! I love ultras I'm a broken long distance runner, mostly trail half-marathons. My running buddies say that rowers are just as crazy as runners and that I should be just fine. So there are people here concerned with how and what to eat during marathons; I've mastered eating/drinking while running but not yet on the rower. =D>

Rowing felt pretty awesome once I found the right rhythm. And it's working as a great lower back strengthener.

Nobody on the interwebz disagrees nicely, der. Especially about training plans.

I'm in Tampa Bay, Florida.

[billwright]

C2 WOD:
Long: Row five 10 minute pieces. Row the first four minutes of each @ 22 spm. Then three minutes @ 24 spm, two @ 26 and one @ 28. Row for four minutes at light pressure during the rest period.

I modified it to four 10 minute pieces though.

40:00.0 9768 24 0 02:02.9
10:00.0 2431 24 0 02:03.4
10:00.0 2474 24 0 02:01.2
10:00.0 2495 24 0 02:00.2
10:00.0 2368 23 0 02:06.8
Light Rowing Intervals
04:00.0 881 0
04:00.0 860 0
04:00.0 962 0
04:00.0 861 23
Cool Down
04:25.2 1001 23 0 02:12.4

KIM

Bill

[billwright]

A little dabble at the 500m WAARC today. Not an SB but I'm quite pleased with the result:

21:04.4 5002 24 0 02:06.3 Warm up
07:10.3 1500 21 0 02:23.4 Contemplation row
WAARC -target was 1:32
01:30.7 500 39 0 01:30.7
00:18.1 100 43 0 01:30.5 Good start - Trish shouting me on
00:17.8 200 40 0 01:29.0 Holding the form
00:18.1 300 36 0 01:30.5 Big rate drop
00:18.3 400 39 0 01:31.5 Up the rate but fading
00:18.5 500 39 0 01:32.5 Still fading - saw a couple of 1:34's here

13:55.5 3000 22 0 02:19.2 CD
13:24.9 2983 23 0 02:14.9 CD

Bill

[strider77]

billwright wrote :-A little dabble at the 500m WAARC today. Not an SB but I'm quite pleased with the result:

Well done Bill the Kraken is awake I see =D>

Gold medal to Trish in the Cheer leading =D>

[billwright]

Just yawning and stretching Alan.

C2 WOD:

Medium: Row three 12 minute pieces. Row for six minutes at light pressure between each piece.

36:00.0 8709 23 02:04.0
12:00.0 2771 23 02:09.9 Stopped for 30" to adjust the music.
12:00.0 2920 23 02:03.2
12:00.0 3017 24 01:59.3
Light Rowing Intervals
06:00.0 1347 0
06:00.0 1314 0
06:00.0 1311 0
Short CD
01:38.0 304 22 02:41.1

Trish was doing the same set on the Wattbike - so, in company.

Bill

[catchowder2]

I think you guys have a monster rower on your hands.