My new training programme
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- kirbyt
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My new training programme
I'm trying to make a comeback from a couple of nagging injuries (elbow tendonitis, carpal tunnel syndrome, mostly right side) and thought I might put my workouts on this thread to use as motivation and record-keeping. It's kind of an abbreviated Pete Plan and hopefully something I can live with as I approach 50 and beyond. Due to changes at my work, I've had to switch from afternoon to morning workouts with a smaller time window for working out. My apologies if this post is a little long, but here is a summary of my workouts:
Monday
20' at r17-20 and easy pace (2:08-2:10), then light weights--3 sets of goblet squats, dumbell curls, ab work and pullups
Tuesday
10' wu
3x5'/3' rest
10' cd
Wednesday
See Monday
Thursday
10x1'/2' rest
Friday
See Monday
Saturday
Nothing. Nada. Niente.
Sunday
10' wu
30' hard
10' cd
The results so far have been encouraging. Using the half hour as a yardstick, I've moved my distance up from 7717m to 8035m in 6 weeks and the injuries are I think slightly better. In future, I'll probably just list my times from tge intervals and hard half hour here once a week or so.
Hopefully, I won't be such a ghost around here anymore either.
Monday
20' at r17-20 and easy pace (2:08-2:10), then light weights--3 sets of goblet squats, dumbell curls, ab work and pullups
Tuesday
10' wu
3x5'/3' rest
10' cd
Wednesday
See Monday
Thursday
10x1'/2' rest
Friday
See Monday
Saturday
Nothing. Nada. Niente.
Sunday
10' wu
30' hard
10' cd
The results so far have been encouraging. Using the half hour as a yardstick, I've moved my distance up from 7717m to 8035m in 6 weeks and the injuries are I think slightly better. In future, I'll probably just list my times from tge intervals and hard half hour here once a week or so.
Hopefully, I won't be such a ghost around here anymore either.
54 years old probably around 77kg.
- plummy
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Re: My new training programme
Good to see you back Kirby!
60 yrs old, 76kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
- kirbyt
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Re: My new training programme
Good to be back, Plummy. I'm feeling pretty positive right now. Gonna try and contribute a little around here.
54 years old probably around 77kg.
- hewitt
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Re: My new training programme
Good to see youback Kirbyt. And i am glad your injuries are clearing up at last.
Just one thing that made me laugh about your post was a vision that popped into my head at 6:15AM while i was reading it.(small things amuse small minds and all that)
Goblet squats.
Just one thing that made me laugh about your post was a vision that popped into my head at 6:15AM while i was reading it.(small things amuse small minds and all that)
Goblet squats.
Everybody has a plan until they get a punch in the face.
51 years old.
51 years old.
- strider77
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Re: My new training programme
Great to hear from you KIrby and to see your progress-very encouraging =D>
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
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- flatlander
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Re: My new training programme
Sounds good Kirb' best of luck and keep us posted
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40 years old, celebrating 5 years on the erg 192cm 99kg
500m: 1:26.6 | Mile: 5:10.3 | 2K: 6:28.8 | 5K 17:07.9 | 30mins 8604 (8325r20) |10K: 34:46.0| Hour 16924 | Half Marathon: 1h 17:12.9 | Marathon: 2h 43:08.0
500m: 1:26.6 | Mile: 5:10.3 | 2K: 6:28.8 | 5K 17:07.9 | 30mins 8604 (8325r20) |10K: 34:46.0| Hour 16924 | Half Marathon: 1h 17:12.9 | Marathon: 2h 43:08.0
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Re: My new training programme
Great news Kirby and you are already at a decent level too!
One thing, I don't see a slot for CTC in the schedule
One thing, I don't see a slot for CTC in the schedule
Wolfie
Age 59 Height 6'4" Weight 93k
Age 59 Height 6'4" Weight 93k
- kirbyt
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Re: My new training programme
Thanks for the welcome, Jason, Alan, Andrew, Wolfie and Stan. I think I missed the funny side of goblet squats, Jason, but maybe it's different in Canada. Wolfie, I don't know if I have room for a ctc but if it fits I'll do it although I currently am a very small heavyweight (76 kilos) and we always seem to need lwts more than hwts in the ctc. I feel quite good about the results I'm getting from only 40 or so kms per week other than being pretty low on the metreboard.
54 years old probably around 77kg.
- Shang-Chi
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Re: My new training programme
Hello Kirbyt
Great to hear from you
This carpal tunnel syndrome, doesn't sounds good, when reading about it. (tickling, tingling, burning, pricking, numbness, pains) Must be very annoying Take care mate.
Great to hear from you
This carpal tunnel syndrome, doesn't sounds good, when reading about it. (tickling, tingling, burning, pricking, numbness, pains) Must be very annoying Take care mate.
- hewitt
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Re: My new training programme
kirbyt wrote: I think I missed the funny side of goblet squats, Jason, but maybe it's different in Canada.
Just my insane imagination kirbyt.
Everybody has a plan until they get a punch in the face.
51 years old.
51 years old.
- stumpy
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Re: My new training programme
Prefer my imagination Jason, Taken from myomy kettlebells web site (I hope she doesn't mind)
- kirbyt
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Re: My new training programme
Colin's picture looks exactly like what I've been doing, but Jason's picture looks more like me.
54 years old probably around 77kg.
- Grobi
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Re: My new training programme
Hi Kirby, good to see you back, good luck with your training!
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg
- Mat
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Re: My new training programme
Great to see you back Kirby
Plan looks great to me, but just one question that springs to mind - why are you restricting the rate (and therefore pace) of your 20' session to 17-20 on M,W,F? I just figured that it may be worth doing the Wednesday session for example at a free rate, and perhaps a slightly higher pace (UT1) which may balance things out a little more.
In considering this, please do bear in mind my bias - I'm not at all keen on low rate stuff
All the best with the training, and with both your health and fitness (and don't worry, you'll get used to morning workouts)
Plan looks great to me, but just one question that springs to mind - why are you restricting the rate (and therefore pace) of your 20' session to 17-20 on M,W,F? I just figured that it may be worth doing the Wednesday session for example at a free rate, and perhaps a slightly higher pace (UT1) which may balance things out a little more.
In considering this, please do bear in mind my bias - I'm not at all keen on low rate stuff
All the best with the training, and with both your health and fitness (and don't worry, you'll get used to morning workouts)
53, 6'2" and trying to get back to 95kg post hip replacement. Looking back fondly on past achievements I've no chance of repeating
- kirbyt
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Re: My new training programme
Thanks, Peter and Mat. I'm not a fan of the low rate stuff either, Mat, but the MWF workouts are just warmups for my weights sessions if I do them any faster I won't be able to do 45' of weights afterward. I do notice that when I'm pulling r18's my form is quite good. No worries though, yesterday's sprintervals were r33-36.
PS. Hi Mikkel, it's good to see you back on the rower.
PS. Hi Mikkel, it's good to see you back on the rower.
54 years old probably around 77kg.
- kirbyt
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Re: My new training programme
Okay, so a weekly summary of my erging workouts:
Tuesday: 3x5'/3' rest@1:47.2 avg. and very high r30 on the third rep. Slight improvement over last week's 1:47.4
Thursday: 10x1'/2' rest. Very tough. Dying after rep 8. Still a slight improvement again at 1:38.6 avg from last week's 1:38.7
Sunday: just couldn't get my head into today's hard half hour and pretty much bailed out with 7 minutes to go ending up with 7850m.
It was a very hard week at work and my son is going through a lot of stuff in his life right now so I think I did alright this week under the circumstances. Next week is going to be so busy I may have to take a pass on the hard stuff.
Tuesday: 3x5'/3' rest@1:47.2 avg. and very high r30 on the third rep. Slight improvement over last week's 1:47.4
Thursday: 10x1'/2' rest. Very tough. Dying after rep 8. Still a slight improvement again at 1:38.6 avg from last week's 1:38.7
Sunday: just couldn't get my head into today's hard half hour and pretty much bailed out with 7 minutes to go ending up with 7850m.
It was a very hard week at work and my son is going through a lot of stuff in his life right now so I think I did alright this week under the circumstances. Next week is going to be so busy I may have to take a pass on the hard stuff.
54 years old probably around 77kg.
- kirbyt
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Re: My new training programme
There was not too much going on this week, training-wise, as I had a very busy week at work and home and didn't do any intervals. I have been nearly a kilo under lwt all week so this morning I entered a time in the ctc as a lwt. I figured sub 1:49 was possible and ended up with 1:48.3. The rating was a little high at 28 but it felt okay. Kind of weird how a couple of stressful weeks caused me to lose 4+ pounds.
54 years old probably around 77kg.
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Re: My new training programme
Kind of expected I'd say.kirbyt wrote:... Kind of weird how a couple of stressful weeks caused me to lose 4+ pounds.
Well done on the double CTC score
Wolfie
Age 59 Height 6'4" Weight 93k
Age 59 Height 6'4" Weight 93k
- Shang-Chi
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Re: My new training programme
Thanks Kirbyt. I have just change my new training program as you have.kirbyt wrote:PS. Hi Mikkel, it's good to see you back on the rower.
Before my week was:
Strength (Monday)
Run int.,
Row int.,
Strength, normal prog. (10-12reps)
Rest, (Friday)
Swim
OTW Sunday
Now it's:
Row int.(Monday)
Strength 10-12 reps low weight (15min. wu row)
Row 45min. low,
Run 5min. wu + 20min. steady + 2x2500m row(90-95%),
Rest (Friday),
Strength Max 4-6 reps (15min. wu row)
Rest,
Row int.(Monday)
Row 45min. low,
Strength Max 4-6 reps (15min. wu row)
Run 25min. steady wu + 2x2500m row(90-95%),
Rest, (Friday)
Strength 10-12 reps low weight, (15min. wu row)
Rest (Sunday)
This should give me more strength and power for the 2K in near future [-o<
- kirbyt
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Re: My new training programme
That looks pretty good, Mikkel, lots of variety. Next year I'll probably start going to a health club once a week to do a max weight routine like you have in there. I would really like to increase my max squat for power.
Anyway, another dull summary of the core rowing work here:
Tues: 3x5'/3' rest. 1:46.8 r28/1:46.6 r29/1:46.2 r31 avg 1:46.6 r29. Two weeks ago 1:47.2 avg.
Thurs: 10x1'/2' rest. 1:38.2 avg r33. Two weeks ago 1:38.6. Last two were absolute bears but I never considered an hd.
Sun. Hard half of 8031m and r27.0666666 (I counted strokes, 812, for those interested) very similar to 3 weeks ago.
So, excellent improvement, probably taking a week off of speedwork accounted for the interval improvements. I did take 7.5 mg of apo-meloxicam (anti-inflammatory) just before the long intervals but not before the sprintervals and both sessions went well so I'm going with the rest theory. I am thinking of building a slow week into my cycle--maybe 3on/1off or 4on/1off we'll see.
Anyway, another dull summary of the core rowing work here:
Tues: 3x5'/3' rest. 1:46.8 r28/1:46.6 r29/1:46.2 r31 avg 1:46.6 r29. Two weeks ago 1:47.2 avg.
Thurs: 10x1'/2' rest. 1:38.2 avg r33. Two weeks ago 1:38.6. Last two were absolute bears but I never considered an hd.
Sun. Hard half of 8031m and r27.0666666 (I counted strokes, 812, for those interested) very similar to 3 weeks ago.
So, excellent improvement, probably taking a week off of speedwork accounted for the interval improvements. I did take 7.5 mg of apo-meloxicam (anti-inflammatory) just before the long intervals but not before the sprintervals and both sessions went well so I'm going with the rest theory. I am thinking of building a slow week into my cycle--maybe 3on/1off or 4on/1off we'll see.
54 years old probably around 77kg.
- kirbyt
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Re: My new training programme
Another Sunday, another summary. Woke up early and cooked myself a bowl of steel cut oats with a few frozen rasperries picked in our garden back in June. Good fuel for a fast half hour. I do all my erging at df124 but today after the wu decided a lighter faster stroke was in order so I dialled it down to df118. There's no way I would decribe the effort as easy but I definitely stayed within myself--6' intervals:
1607m/1:52.0/r26
1611m/1:51.7/r28
1619m/1:51.1/r28
1623m/1:50.9/r29
1629m/1:50.4/r29
8088m/1:51.2/r28
The interval sessions did not go quite as well.
On Tuesday my 5' intervals went completely off the rails. The first one was a decently strong 1:46.4 pace at r29 but in the rest period the pukey cough came on hard seemingly out of nowhere. The second rep was a difficult 1:46.2/r30 followed by nearly losing my breakfast. I tried to hang in on rep 3 but blew up with less than two minutes left. I ran to the sink to retch during the cooldown and had the pukey cough the rest of the day.
On Thursday my 1' interverals were going strong at 1:37.7 but I blew up again in rep 7. I am going to take a look at 1:30 speed intervals soon as it looks like I may have hit the wall on tge fast stuff.
1607m/1:52.0/r26
1611m/1:51.7/r28
1619m/1:51.1/r28
1623m/1:50.9/r29
1629m/1:50.4/r29
8088m/1:51.2/r28
The interval sessions did not go quite as well.
On Tuesday my 5' intervals went completely off the rails. The first one was a decently strong 1:46.4 pace at r29 but in the rest period the pukey cough came on hard seemingly out of nowhere. The second rep was a difficult 1:46.2/r30 followed by nearly losing my breakfast. I tried to hang in on rep 3 but blew up with less than two minutes left. I ran to the sink to retch during the cooldown and had the pukey cough the rest of the day.
On Thursday my 1' interverals were going strong at 1:37.7 but I blew up again in rep 7. I am going to take a look at 1:30 speed intervals soon as it looks like I may have hit the wall on tge fast stuff.
54 years old probably around 77kg.
- kirbyt
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Re: My new training programme
Strange goings on for me this week. Tuesday's long intervals featured a meltdown (again) in rep3 after doing rep1 @1:46.5/r29 and rep 2 @1:46.3/r31. I think I could have finished if I would've just backed off to maybe 1:46.6 on rep 3 but I tried to hold 1:46 low and died a painful death.
Then Thursday I decided to do the CTC 10x1'/1'rest. It's my normal sprintervals but with a strange 1:1 work rest ratio. I figured add 2-3 seconds of pace to make up for the short rest and voila:2982m/1:40.6/r33. A little less painful than my normal sprints but still felt like a useful session. I may have to try this 1:1 stuff more often, gets it over with quickly too.
Then today (sunday) the 30'. Trying for 8100m. Feeling not too bad up until 20:30(approx.) at about 1:50.8 and then suddenly slowed down. Just wimped out. I think if I would've gotten to 5' to go still holding pace I would have been fine. Oh well, ammunition for the next time.
Then Thursday I decided to do the CTC 10x1'/1'rest. It's my normal sprintervals but with a strange 1:1 work rest ratio. I figured add 2-3 seconds of pace to make up for the short rest and voila:2982m/1:40.6/r33. A little less painful than my normal sprints but still felt like a useful session. I may have to try this 1:1 stuff more often, gets it over with quickly too.
Then today (sunday) the 30'. Trying for 8100m. Feeling not too bad up until 20:30(approx.) at about 1:50.8 and then suddenly slowed down. Just wimped out. I think if I would've gotten to 5' to go still holding pace I would have been fine. Oh well, ammunition for the next time.
54 years old probably around 77kg.
- kirbyt
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Re: My new training programme
This thread is pretty much a blog, I think, i hope you guys don't mind seeing it here in the training and racing section instead of on the blogs board of the UK site or something.
This week was a surprising success training-wise.
Tuesday's long intervals needed a change because I felt like 1:46.5 pace was maxxing me out with only 3' rest. Looking at the Pete Plan the 5x1500m has 5' rests. Now admittedly 3x5' for me works out to more like 1400 and a bit metres and I'm only doing three reps instead of five but 3 minute rests are super short so..
Tues. 3x5'/4'rests previous best with 3' rests was 1:46.6 avg back on Nov 27. Results:
1:46.3/r29
1:46.0/r30
1:46.0/r31
Avg 1:46.1/r30
Best of all was that while they were never easy I never doubted I'd get through 'em all.
Then Thursday was my second run at the 10x1'/1' rest. Half the rest of my normal 10x2'/2' rests should have been disastrous really but it went well. Over before my body knew what had hit it I guess. 1:39.57 avg at r33-34. I'll take it.
Then today, Sunday, another attempt at the half hour. I really wanted 8100m today and even looked up the pace required with C2's pace calculator: 1:51.1
So I decided to again lower the df from 124 to 118 and let the stroke rating go where it wanted concentrating on quick hands and good steady breathing--afterall a half hour is no sprint, kkep this fast and light. [-o<
6' splits were:
1623m/1:50.9/r27
1625m/1:50.7/r28
1630m/1:50.4/r29
1625m/1:50.7/r29
1629m/1:50.4/r29
30'/8132m/1:50.6/r28
Not easy, never easy but within myself for certain. Things are starting to look up I think.
This week was a surprising success training-wise.
Tuesday's long intervals needed a change because I felt like 1:46.5 pace was maxxing me out with only 3' rest. Looking at the Pete Plan the 5x1500m has 5' rests. Now admittedly 3x5' for me works out to more like 1400 and a bit metres and I'm only doing three reps instead of five but 3 minute rests are super short so..
Tues. 3x5'/4'rests previous best with 3' rests was 1:46.6 avg back on Nov 27. Results:
1:46.3/r29
1:46.0/r30
1:46.0/r31
Avg 1:46.1/r30
Best of all was that while they were never easy I never doubted I'd get through 'em all.
Then Thursday was my second run at the 10x1'/1' rest. Half the rest of my normal 10x2'/2' rests should have been disastrous really but it went well. Over before my body knew what had hit it I guess. 1:39.57 avg at r33-34. I'll take it.
Then today, Sunday, another attempt at the half hour. I really wanted 8100m today and even looked up the pace required with C2's pace calculator: 1:51.1
So I decided to again lower the df from 124 to 118 and let the stroke rating go where it wanted concentrating on quick hands and good steady breathing--afterall a half hour is no sprint, kkep this fast and light. [-o<
6' splits were:
1623m/1:50.9/r27
1625m/1:50.7/r28
1630m/1:50.4/r29
1625m/1:50.7/r29
1629m/1:50.4/r29
30'/8132m/1:50.6/r28
Not easy, never easy but within myself for certain. Things are starting to look up I think.
54 years old probably around 77kg.
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Re: My new training programme
Of course not, it's fine here. You are not on your own, there are many more.kirbyt wrote:This thread is pretty much a blog, I think, i hope you guys don't mind seeing it here in the training and racing section instead of on the blogs board of the UK site or something.
Very, very good. You are obviously built for middle distances. Past Huw and I already!kirbyt wrote:Then today, Sunday, another attempt at the half hour. I really wanted 8100m today and even looked up the pace required with C2's pace calculator: 1:51.1
So I decided to again lower the df from 124 to 118 and let the stroke rating go where it wanted concentrating on quick hands and good steady breathing--afterall a half hour is no sprint, kkep this fast and light. [-o<
6' splits were:
1623m/1:50.9/r27
1625m/1:50.7/r28
1630m/1:50.4/r29
1625m/1:50.7/r29
1629m/1:50.4/r29
30'/8132m/1:50.6/r28
Not easy, never easy but within myself for certain. Things are starting to look up I think.
Wolfie
Age 59 Height 6'4" Weight 93k
Age 59 Height 6'4" Weight 93k