What Training Have You Done Today???

[old] hjs · Post by **[old] hjs** » January 16th, 2006, 6:48 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Jan 15 2006, 06:21 PM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hjs @ Jan 15 2006, 03:44 PM)</div></td></tr><tr><td class='quote'>6 k training for next week 1k fast/1k medium drag 110 rate free 145.9 </td></tr></table> Nice 6k. I hope you feel better next week! Hennie Training today: 1) 30 min....1:49.3....8232 meter....spm 26....spi 10.31 5 min. rest 2) 10k.......1:50.9....36:58.8........spm 27....spi 9.5 Total this day: 18232 meter Hennie </td></tr></table> Thx Hennie, I hoop so. Looking forward to meet you to. And still piling up the meters I see pfffff. Man I am certainly not able to do what can on that point.

[old] csabour · Post by **[old] csabour** » January 16th, 2006, 9:44 am

10 minute warm up on the bike(2k) 15km technical row 1k@16,1k@18,1k@20 and down... 2:13 avg split total mileage this morning: 17000m

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » January 16th, 2006, 11:53 am

Saturday: HM - 1:26:36.4, 2:03.1, 28SPM, AHR165, MHR170 Almost two minutes quicker than my last attempt in December, but outside my PB. Today: 30@20 - 7614m, 1:58.2, 20SPM, MHR169 - PB by 95m 5 Minute splits as follows: 1. 1264m, 1:58.6, 20SPM 2. 1265m, 1:58.5, 20SPM 3. 1265m, 1:58.5, 20SPM 4. 1267m, 1:58.3, 20SPM 5. 1272m, 1:57.9, 20SPM 6. 1280m, 1:57.1, 20SPM Very satisfying, because it is a PB by 95m and the first time I have broken 7600m.

[old] Cant Climb · Post by **[old] Cant Climb** » January 16th, 2006, 12:24 pm

Have been very sore due to highly increased activity level since Late December. Did long mtb ride yesterday that left me completely empty and sore. This morning did kind of a recovery row. 2 X 20' - 2 minutes at 29 sp, then 1 minute at 21 avg - 1:54 on the 29's avg - 1:58 on the 21's felt better after that row.....got some blood circulating nicely.

[old] csabour · Post by **[old] csabour** » January 17th, 2006, 9:31 am

This morning: 2000m warm up 6 x 10' 4'@16,3'@18,2'@20,1'@22 avg split 2:13 13533m this morning's total : 15533m edit just noticed... ive done 600k since start of November

[old] Daren C · Post by **[old] Daren C** » January 17th, 2006, 10:38 am

Did some horse stance figure-of-eights with my kettlebell last night, and I'm feeling the strain in my inner-thighs today, so I took it easy at lunchtime and did an easy 10k (2:13 easy).

[old] medicineman · Post by **[old] medicineman** » January 17th, 2006, 2:14 pm

Did my second half marathon today and beat my old time by more than 2.5 minutes. First time for me under 90 minutes (89 minutes and 10seconds) Kim

[old] Cant Climb · Post by **[old] Cant Climb** » January 18th, 2006, 10:39 am

This morning....... 2 X 20' , 1:58.4 , 1:58.3 - 22 SPM lower back is fatigued....hope it gets acclimated sooner than later.

[old] hjs · Post by **[old] hjs** » January 18th, 2006, 4:43 pm

2 k warm up 1250 (tempo test) 1.35.1 rate 31 drag first 1000 1.36 last 250 bit faster drag 115. weighttraining. chest tri bi. 5 k 1.55 rate 23 felt better than saterday, fitness ok, but I got not enough power at the moment. back little bit better but I have to be carefull.

[old] BigFatFishy · Post by **[old] BigFatFishy** » January 19th, 2006, 3:36 pm

Some short interval work. 1min "on", 2min active rest, x 10 "on" = 1:40 or lower Can you make a PM2 show meters covered during Rest?

[old] Cant Climb · Post by **[old] Cant Climb** » January 20th, 2006, 10:23 am

Last nite did a 100 minute mtb ride...... this morning did 20' free-rate , @ 1:54 then 10' @ 22spm 1:58 then a ton of stecthing out....

[old] ninthman · Post by **[old] ninthman** » January 20th, 2006, 2:48 pm

26k non-stop (the limiting factor in this workout becomes hydration, but I wanted to set a new PB for "longest erg without stopping for any reason") 26000m @ 2:01.5 / 195.1 watts / 105:19 total time Fan set at 1, as it is for everything I do.

[old] Carl Henrik · Post by **[old] Carl Henrik** » January 20th, 2006, 5:31 pm

3x15 min UT1 in a format I came up with to make it more stimulating and short (no warm up, warm up part of the session) 210w 3min (60% 2k wattage) 220w 3min 230w 3min (my slowest UT1 according to the Interactive Program) 240w 3min 250w 3min _rest 3min 220w 3min 230w 3min 240w 3min 250w 3min 260w 3min _rest 3min 230w 3min 240w 3min 250w 3min 260w 3min 270w 3min (77% 2k wattage and my quickest UT1 according to the Interactive Program) _done recovery pace cool down Actual Average 241w, kept for 45min total, which is a good work out, but it's even better because of some higher intensity in it, while still being mentaly easier and varying. The best training is the training you do. This one felt like it will be doable again! The format also supports a gradual increase in training load by increasing towards 4min pieces for a total of one hour. I liked it, would love for someone to criticize it since I'm too biased.

[old] John Rupp · Post by **[old] John Rupp** » January 20th, 2006, 6:03 pm

Carl, Your session is interesting, as I've been doing a similar thing for warmups the last couple of weeks, i.e. twice a week before faster stuff, as follows: 3x 20:00, with 5:00 rests in between The 20:00 are 2:00 faster then 2:00 very easy between. The faster ones are as follows: 2:11 2:10 2:09 2:08 2:07 2:06 2:05 2:04 2:03 2:02 2:01 2:00 1:59 1:58 1:57 I was doing these straight before, without the easy 2:00 in between but felt it was a little too hard as a warm up, considering not at the speed of the repetitions yet. Now I am planning to try something else next time.

[old] csabour · Post by **[old] csabour** » January 20th, 2006, 9:47 pm

2k warm up 15k piece rate 20 2:13 17000 meters today long stretch afterwards