what training have free spirits been doing today?

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MaxDev
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Post by MaxDev »

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
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extremeclimber
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Post by extremeclimber »

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!!!! :twisted: :?
Paul
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big dave k
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Post by big dave k »

well done carole on the 5 million metres, i'm on about 300,000 i think!!!

today was 2x30mins r20.

1:55.0 and 1:54.3. total of 15691.

my hour pb is 1:55.2, might have a crack at that sometime. has been waiting to be beaten for a while now.
Dave

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johnglynn
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Post by johnglynn »

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 .
28, 6'6", 18 Stone - ELM - CTC
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Jessica-Red
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Post by Jessica-Red »

a mixed bag of bits totalling 15 k for me today and an encouraging call from a very nice young policeman of my acquaintance!!!! Guess who!
Carole Sergeant
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4.5 stone weight lost since mid Jan 2009
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Post by extremeclimber »

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)
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extremeclimber
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Post by extremeclimber »

Today (Wednesday) is my swimming and endurance day...

2 Laps Sidestroke (warmup)
30 laps Front Crawl - head up (rescue swimming)

10 min warm-up - 1908 metres

60 min PB attempt - 13,840 metres (2:10.4 spm 23)

5 min cool-down - 909 metres
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big dave k
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Post by big dave k »

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!
Dave

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Jessica-Red
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Post by Jessica-Red »

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!
Carole Sergeant
15 million meters achieved Dec 30th 2009
4.5 stone weight lost since mid Jan 2009
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johnglynn
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Post by johnglynn »

big dave k wrote: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!
Great job Dave . I found high meter weeks very helpful to myself .
28, 6'6", 18 Stone - ELM - CTC
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Dave O

Post by Dave O »

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 :lol:
Last night a new 30minR20, up to 7808m (1:55.26/500m) :lol:

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 :oops:
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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Post by Wolfmiester »

Dave, with those timings/measures I'd say your 2k is definitely waiting for an update.
Give it and go, and then tell us how good it feels recording a SUB 7 time 8) :lol: 8)
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extremeclimber
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Post by extremeclimber »

Today I worked out at home!!
We just got our new C2 model D yesterday, and it got initiated today.

4 min warm-up - 859 metres (the fish game)
25 min row - 5841 metres (2:08.4 spm 23)
5 min cool-down - 1010 metres

Paul (who is ecstatic about his new erg :D )
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beegee
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Post by beegee »

(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
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johnglynn
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Post by johnglynn »

beegee wrote:Does the panel have any tips / tricks to help stabilize things, or is it just practice & more practice?
This is very normal Brian, as you go on and practice you'll stabilize a bit .

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 :roll: ), 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
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beegee
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Post by beegee »

thanks for that John - its good to know I'm "normal" :lol:
Best tactic seems to be not to concentrate too much -as soon as do it all falls apart! Bit like rowing strapless. If I forget I'm not strapped in everything is fine, but as soon as I remember I will either tighten up or go shooting off the back :oops:

B
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Post by OrangeRider »

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 :!:
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johnglynn
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Post by johnglynn »

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 :cry: . 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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Post by extremeclimber »

It was another strickly cardio day for me, as I have been putting the finishing touches on our climbing gym.

45 min row - 10,325 metres (2:10.7 spm 24)
5 min cool-down - 947 metres

Row On!
Paul
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Post by writeclimber »

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 :fsbgrin:
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Stan
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Post by Stan »

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.
pb times
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extremeclimber
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Post by extremeclimber »

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
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Jessica-Red
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Post by Jessica-Red »

2 nice 5ks for me this morning in the company of my husband -he really needed to add some metres to his bit of the board! :?
Carole Sergeant
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Stan
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Post by Stan »

An easy 15k for me capped at a heart rate of 130.
pb times
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MaxDev
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Post by MaxDev »

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
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