Comments please

[Trev]

That is impressive improvement. I would suggest that you vary the workouts a bit more. Try and alternate 10ks at 100-110W with faster workouts including 3 x 2k with 3-4' rest between, 5ks etc at 140W. Another format is a cascade, try 3k at 140W rest 3', 2k at 145W rest 2' then 1k at >155W.

At your weight and pace, the calories burned (and cardiac load) is dependent on rate as well as power. At 140W 24SPM over a quarter of the additional calories burned compared to resting is due to moving your weight backwards and forwards rather than accelerating the flywheel, the wattage shown is only the latter. 140W at 24SPM is a similar calorie usage (and btherefore Oxygen usage) as 160W at 20SPM! So please show the SPM as well as Wattage!

- Iain

Thanks will do.

The SPM for the 5k efforts is around 22 to 24.

[Trev]

Not much time today so short early morning effort.

5,000m 120 drag. First 2,000m av 151 watts 22/24 spm in 8min 49sec.

This put breathing over my comfortable able to talk pace so slowed down over the last 3,000m spm nearer 20/21 and ended with av 143 watts, put in the last 100m at over 200 watts.

[Trev]

08/04/15
10,000m 46min 51sec. av 126 watts, evenly paced was at 147 watts at half way.
SPM 19/21 Drag 120.
Breathing at able to talk level, gets really boring, get hot and sweat buckets, no muscular strain. NB this was 12 watts better than the last 10k I did 5 days ago.
I set out not remembering my wattage the last time I did 10k so just paced it via breathing and trying to keep a steady 20 spm.

[Trev]

08/04/15
10,000m 46min 51sec. av 126 watts, evenly paced was at 147 watts at half way.
SPM 19/21 Drag 120.
Breathing at able to talk level, gets really boring, get hot and sweat buckets, no muscular strain. NB this was 12 watts better than the last 10k I did 5 days ago.
I set out not remembering my wattage the last time I did 10k so just paced it via breathing and trying to keep a steady 20 spm.

10/03/15
10,000m drag120, spm 19/23, 26min 50 sec, av watts 126. Was on 128 at half way. Spent much of the row eyes closed or watching the Hitler documentary to ensure I was paced via breathing rather than the monitor.


13/03/15
10,000m

Drag 121, SPM 20 / 24 av watts 135 45min 28sec **comeback record, which is a 9 watt improvement.


First 2k at over 150 watts, slowed to 146 watts at 5k which equals my comeback 5k best, then had to ease down on the power to keep the breathing comfortable. Got very hot. Had to keep talking to myself out loud to make sure I wasn't going over on the breathing.

[jackarabit]

The perceived effort governor on pace seems to be working well for you. Buckets of sweat is good. Jack

[Trev]

The perceived effort governor on pace seems to be working well for you. Buckets of sweat is good. Jack

Yep buckets of sweat.

Yesterday


10,000m

Drag 121, SPM 20 / 24 av watts 135 45min 28sec **comeback record, which is a 9 watt improvement.


First 2k at over 150 watts, slowed to 146 watts at 5k which equals my comeback 5k best, then had to ease down on the power to keep the breathing comfortable. Got very hot. Had to keep talking to myself out loud to make sure I wasn't going over on the breathing.

This morning can feel that workout in the legs. At last my comfortable breathing is able to cope with enough work to give the legs a work out.

[Trev]

5000m drag 130 variable spm between 21 and 24.
22min 06sec. Av 150 watts.** comeback record. Usual breathing - took some will power not to chase the number....

Only 75 watts down on my 225 watt record for 5000m.



Sent from my iPad

[Trev]

Messed up my recovery yesterday. Instead of going to the pub after a shower and drinking 2 pints of Guinness a bag of peanuts and a ham roll I went to John Lewis food hall and bought food to cook in. Didn't eat for at leat 2 hours after training.

This morning on dog walk legs feel weak and empty and I feel really wobbley.

Not reccomending Guinness for rehydration but not eating for a few hours after training is stupid.

[Trev]

5000m in 23 min 18 sec av watts 128 drag 120.

Did every 5th 100m at 225 to 275 watts.

So 10 hard 100m imtervals at 26/28 spm then easy 20 rpm between.


Felt better once I started.... Feel it was of some worth, so glad I forced myself to do it as was feeling pretty tired and weak.

[Trev]

5000m 21min 58sec drag 200 av 153 watts spm av 21.** comeback record.

Yesterday I had to cut the session short to 3000m. Had set off to do 10k easy but after 3k I was not feeling good so thought it best to stop. Today felt much better. Using 200 drag was an experiment. It felt fine.

[jackarabit]

Flogging that erg like a rented mule! Keep going. Jack