The KIM (Keep It Moving) Training Thread
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Re: The KIM (Keep It Moving) Training Thread
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.
62 years old, ~210 lbs; 1.765m(5'-9.5"): CABGx4 on Feb 18 2008; Dynamic @ home
-I am keeping my workouts up in Movescount under my user name here.
-I am keeping my workouts up in Movescount under my user name here.
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- Spends too much time in the forum
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Re: The KIM (Keep It Moving) Training Thread
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"
30-39 LWT Male
Targeting sub-7, a long way to go..
- billwright
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Re: The KIM (Keep It Moving) Training Thread
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.
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.
Bill
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.
Bill
"When the crazy wheel slows down, where will I be? Back where I started!"
- billwright
- Super Dedicated and Truly Free Spirit
- Posts: 3095
- Joined: Mon Sep 01, 2008 3:42 am
- I row on...: Model D with PM3
- Location: Glorious Devon
Re: The KIM (Keep It Moving) Training Thread
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
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
"When the crazy wheel slows down, where will I be? Back where I started!"
- billwright
- Super Dedicated and Truly Free Spirit
- Posts: 3095
- Joined: Mon Sep 01, 2008 3:42 am
- I row on...: Model D with PM3
- Location: Glorious Devon
Re: The KIM (Keep It Moving) Training Thread
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.
Bill
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.
Bill
"When the crazy wheel slows down, where will I be? Back where I started!"
- billwright
- Super Dedicated and Truly Free Spirit
- Posts: 3095
- Joined: Mon Sep 01, 2008 3:42 am
- I row on...: Model D with PM3
- Location: Glorious Devon
Re: The KIM (Keep It Moving) Training Thread
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 .
Bill
Bill
"When the crazy wheel slows down, where will I be? Back where I started!"
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Re: The KIM (Keep It Moving) Training Thread
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.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"
I haven't quite found my perfect meditative rowing speed and intensity but I know I'm close.
CatChowder 33 63" ~60kg
blog http://www.lifeisbumpy.wordpress.com
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.]
blog http://www.lifeisbumpy.wordpress.com
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.]
- billwright
- Super Dedicated and Truly Free Spirit
- Posts: 3095
- Joined: Mon Sep 01, 2008 3:42 am
- I row on...: Model D with PM3
- Location: Glorious Devon
Re: The KIM (Keep It Moving) Training Thread
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
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
"When the crazy wheel slows down, where will I be? Back where I started!"