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How many meters did you row/erg today? - Page 30

post #436 of 565
thx guys. andy, that makes sense. 4/12 i did a 20 minute tempo piece, avg HR 175 (92.5% max HR), avg/500m 1:58.5 today i did the same thing, avg HR 175, but the avg/500m was 1:54.5 progress : D
post #437 of 565
Quote:
Originally Posted by bach View Post
4/12 i did a 20 minute tempo piece, avg HR 175 (92.5% max HR), avg/500m 1:58.5 today i did the same thing, avg HR 175, but the avg/500m was 1:54.5 progress : D
Good work! You're dropping some serious time. Keep up the good work.
post #438 of 565
Just noticed this thread. I'm too lazy to think about regimes and just do 12K on alternate days. I'm using a communal machine, an old basic concept 2. I wanted to ask if the model D is going to be a major step up as someone is selling one.
post #439 of 565
Quote:
Originally Posted by chobochobo View Post
Just noticed this thread. I'm too lazy to think about regimes and just do 12K on alternate days. I'm using a communal machine, an old basic concept 2. I wanted to ask if the model D is going to be a major step up as someone is selling one.
Depending on how well the seat and other parts of your old one rolls, not much difference in rowing feel. The computer has more widgets, but I've never had much use for others than the basic ones.
post #440 of 565
ah, yes, now that you mention it, the seat on the communal concept2 is terrible, but I guess it won't be any different on the newer models.
post #441 of 565
5k @ 1:55.5.

Pretty happy with that result given 3 weeks ago it was pretty tough to row 2:00/500m for just 10mins. Went out too slow at 1:58, thinking I didn't have as much in the tank.

Kinda crazy how fast it can come back when push like the old days.
post #442 of 565
i'm gonna give the "wolverine plan" a shot this summer. 9 ergs/wk!! http://www.rathburn.net/rowing/train...ine%20Plan.pdf
post #443 of 565
off the water wkouts 4/25 through 5/1 4/25 5 min warmup 5k@ 1:59.9 (avg hr 161, peak hr 167) 7 min active recovery 5k@ 1:59.9 (avg hr 164, peak hr 170) 5 min cooldown 4/26 10 min warmup 8x500, 2:50 active recovery: 500m 143.9 500m 144.8 500m 144.0 500m 143.7 500m 143.9 500m 143.8 500m 143.6 500m 143.7 5 min cooldown 4/27 10 min warmup 4x2k, 5:40 active recovery: 2000m 151.9 avg HR 162, peak 173 2000m 151.7 avg HR 170, peak 177 2000m 154.7 avg HR 167, peak 176 2000m 154.7 avg HR 164, peak 176 (goal was 152 split for all 4. fail. next time, goal= 153) 5 min cooldown 4/28 term paper O_O 4/29 term paper O_O 4/30 (race) 5/1 (race) lifting: deadlift 3x7@225 barbell shoulder press 3x7@85 cable row 3x8@100 abs chinups 3x7 erg: 20 minutes slow recovery pace
post #444 of 565
Thread Starter 
Quote:
Originally Posted by bach View Post
i'm gonna give the "wolverine plan" a shot this summer. 9 ergs/wk!!

http://www.rathburn.net/rowing/train...ine%20Plan.pdf

Yeah, the WP is good shit. I used it for a while last summer and dropped 8 seconds off my 2k.

Also, how hard do those 5k's feel? Your HR's sound pretty low for ~20 steady-stade workouts. I try to get into the 175-185 range when I do bike or erg pieces around that length, but ymmv. Perhaps I just have a weak heart...

We've mostly on the water lately, though we did do a 5x750m on the ergs at the end of last week. Splits were:
1:40.4
1:40.4
1:39.4
1:39.2
1:39.1
post #445 of 565
Wolverine Plan is great. The low rating stuff really helped me out, both in terms of overall fitness and with staying on an erg for that long. I wouldn't recommend 9 sessions per week over the summer, that's going to be hard to maintain, especially with competition so far off and nice weather. 4 or 5 should be plenty to make steady improvement on. As for HR, it depends on what you're going for. If you're trying to push it hard then yeah HR is going to be higher, but if you're just trying to get some good aerobic work in than those values are fine. It can be easy to get stuck in a cycle of going hard all the time. You'll improve for a bit, but eventually it catches up to you. Good work on the 750s wmmk! Tough distance to push. As for me, pretty much been just on the water the last couple weeks.
post #446 of 565
Quote:
Originally Posted by wmmk View Post
Also, how hard do those 5k's feel? Your HR's sound pretty low for ~20 steady-stade workouts. I try to get into the 175-185 range when I do bike or erg pieces around that length, but ymmv. Perhaps I just have a weak heart...
nice splits. the 5k's were pretty easy. i'm adding more volume/intensity each week unless it doesn't feel right (e.g., instead of this week's 2x5k @ 2:00, next week i'll do 2x6k at 1:55 or sth) so that'll get my HR up a lil more. not that much higher, though. the 2x6k (lvl 3) is supposed to be steady state, i.e., below the anaerobic threshold. this week is capped at 6 ergs + 2 lifting sessions (will slowly increase to 9 ergs/wk if my body can handle it): mon- lvl 3 tues- lvl 1 wed- lvl 3 thurs- lvl 2 fri- lifting, lvl 4 sat- rest sun- lifting, lvl 4
post #447 of 565
5k @ 1:54.3 ... legs failed me in the last 1k.

I'm find it really difficult to get back into rowing while really focusing on dead lifting progress. The two movements are too similar to give 100% to each
post #448 of 565
Thread Starter 
bach, that's a solid training program. You're rowing with the Cal lightweights, right?
post #449 of 565
Thread Starter 
Had two dual races yesterday.

1500m in 4:56.80, with 23mph headwind. Took 5-6 lengths of open.

1500m in 4:56.04, with 27mph headwind. Took 7-8 lengths of open.

HOO-RAH.
post #450 of 565
Quote:
Originally Posted by wmmk View Post
Had two dual races yesterday.

1500m in 4:56.80, with 23mph headwind. Took 5-6 lengths of open.

1500m in 4:56.04, with 27mph headwind. Took 7-8 lengths of open.

HOO-RAH.

shiiiet. i've never done 1500 but that sounds fast.

we had a race today, i was in a 4+ and we got 7:36. i don't think that's very good.
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