What Training Have You Done Today?

[alex9026]

2/9/24(Mon)

1km/500m(1), 5mins rec between sets x5

7500m-25.44.5-1.42.9-R25-321w

1km/500m-1.43.4/1.42.6

1km/500m-1.43.6/1/42/8

1km/500m-1.43.6/1.42.5

1km/500m-1.43.6/1.42.2

1km/500m-1.42.6/1.40.7

5km training designed to go faster than what one can do for 4x1500m, and overall pace for a 5km.

Rate still way too low, but both faster than what I could do for 4x1500m and overall 5km.

Controlled as didn't really need to trade rate for pace.

Last 1km still at rate25 and the last 500m at only rate 26, so maybe a split(ish) faster more there....

A novel way to approach straight 1500m blocks, looks a good session.

[deadlifting265]

2/9/24(Mon)

1km/500m(1), 5mins rec between sets x5

7500m-25.44.5-1.42.9-R25-321w

1km/500m-1.43.4/1.42.6

1km/500m-1.43.6/1/42/8

1km/500m-1.43.6/1.42.5

1km/500m-1.43.6/1.42.2

1km/500m-1.42.6/1.40.7

5km training designed to go faster than what one can do for 4x1500m, and overall pace for a 5km.

Rate still way too low, but both faster than what I could do for 4x1500m and overall 5km.

Controlled as didn't really need to trade rate for pace.

Last 1km still at rate25 and the last 500m at only rate 26, so maybe a split(ish) faster more there....

A novel way to approach straight 1500m blocks, looks a good session.

Cheers, I'm like you, I prefer 5km over 2km and wish they had a national champs.

[nick rockliff]

A 40r20 this evening

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,529m 2:05.9 175 903 20 135
5:00.0 1,191m 2:05.9 175 902 20 122
10:00.0 1,191m 2:05.9 175 902 20 128
15:00.0 1,191m 2:05.9 175 902 20 131
20:00.0 1,191m 2:05.9 175 902 20 135
25:00.0 1,191m 2:05.9 175 902 20 139
30:00.0 1,191m 2:05.9 175 902 20 140
35:00.0 1,191m 2:05.9 175 902 20 141
40:00.0 1,191m 2:05.9 175 902 20 146

[winniewinser]

BPP W16S1 10.5K circa 2:01.9. Aching like crazy from a whole 9 holes of golf yesterday .....first time in a year.

42:21.2 10,500m 2:01.0 198 979 21
8:30.0 2,100m 2:01.4 195 972 21
8:28.1 4,200m 2:00.9 198 980 22
8:25.9 6,300m 2:00.4 200 989 23
8:29.1 8,400m 2:01.2 197 976 22
8:28.0 10,500m 2:00.9 198 980 22

[jcross485]

9/2 - 12k erg; 4k warm up, 8 x 500m (2:00 rest), 4k cool down.

On paper, it doesn't look spectacular but a big mental win on the day.

Last time I did hard 500m intervals, I put the handle down after the 6th interval while averaging 1:43.1 / 500m Today I averaged 1:42.9 / 500m through 6 (relatively similar HR's as well) but still pushed on for the last two, those being much faster at 1:41.4 and 1:40.2.

I went into the session telling myself it was going to a bit of a suck, it was going to be hard and hurt, but that I was going to get through it. I think this helped me get through because I was prepared for it.

The numbers were solid for me, getting through the session as planned with each interval being faster than the prior was in line with how a lot of my training goes, and I finished another quality or higher intensity session which isn't always my favorite work.

Time Meters Pace Watts Cal/Hr S/M
47:04.7 12,000m 1:57.6 215 1038 22 151

4:10.9 1,000m 2:05.4 177 910 19 131
4:10.9 1,000m 2:05.4 177 910 19 136
4:11.0 1,000m 2:05.5 177 909 19 139
4:10.8 1,000m 2:05.4 177 910 19 140
r: 1:00 46m
1:43.5 500m 1:43.5 316 1386 30 167
r: 2:00 44m
1:43.3 500m 1:43.3 318 1392 30 170
r: 2:00 49m
1:43.0 500m 1:43.0 320 1402 30 171
r: 2:00 53m
1:42.8 500m 1:42.8 322 1408 30 174
r: 2:00 54m
1:42.7 500m 1:42.7 323 1412 32 175
r: 2:00 44m
1:42.2 500m 1:42.2 328 1428 32 176
r: 2:00 46m
1:41.4 500m 1:41.4 336 1455 33 177
r: 2:00 53m
1:40.2 500m 1:40.2 348 1497 32 180
r: 4:00 54m
4:10.6 1,000m 2:05.3 178 912 19 142
4:10.5 1,000m 2:05.2 178 913 19 147
4:10.5 1,000m 2:05.2 178 913 19 148
4:10.4 1,000m 2:05.2 178 913 19 150

[Sakly]

9/2 - 12k erg; 4k warm up, 8 x 500m (2:00 rest), 4k cool down.

On paper, it doesn't look spectacular but a big mental win on the day.

Last time I did hard 500m intervals, I put the handle down after the 6th interval while averaging 1:43.1 / 500m Today I averaged 1:42.9 / 500m through 6 (relatively similar HR's as well) but still pushed on for the last two, those being much faster at 1:41.4 and 1:40.2.

I went into the session telling myself it was going to a bit of a suck, it was going to be hard and hurt, but that I was going to get through it. I think this helped me get through because I was prepared for it.

The numbers were solid for me, getting through the session as planned with each interval being faster than the prior was in line with how a lot of my training goes, and I finished another quality or higher intensity session which isn't always my favorite work.

Time Meters Pace Watts Cal/Hr S/M
47:04.7 12,000m 1:57.6 215 1038 22 151

4:10.9 1,000m 2:05.4 177 910 19 131
4:10.9 1,000m 2:05.4 177 910 19 136
4:11.0 1,000m 2:05.5 177 909 19 139
4:10.8 1,000m 2:05.4 177 910 19 140
r: 1:00 46m
1:43.5 500m 1:43.5 316 1386 30 167
r: 2:00 44m
1:43.3 500m 1:43.3 318 1392 30 170
r: 2:00 49m
1:43.0 500m 1:43.0 320 1402 30 171
r: 2:00 53m
1:42.8 500m 1:42.8 322 1408 30 174
r: 2:00 54m
1:42.7 500m 1:42.7 323 1412 32 175
r: 2:00 44m
1:42.2 500m 1:42.2 328 1428 32 176
r: 2:00 46m
1:41.4 500m 1:41.4 336 1455 33 177
r: 2:00 53m
1:40.2 500m 1:40.2 348 1497 32 180
r: 4:00 54m
4:10.6 1,000m 2:05.3 178 912 19 142
4:10.5 1,000m 2:05.2 178 913 19 147
4:10.5 1,000m 2:05.2 178 913 19 148
4:10.4 1,000m 2:05.2 178 913 19 150

I really learned to like the 8x500
Good session

I like to have a reference for the intervals, but with the warmup and cooldown programmed into the whole session, you only get the average for the overall distance. Any reason why you are doing it this way? It gets much more difficult to have a baseline/reference compared to programming 8x500 only.

[alex9026]

Cheers, I'm like you, I prefer 5km over 2km and wish they had a national champs.

I think it would certainly cater for those that don't rely on sheer strength and power for 2k. As Stu mentioned in another post, the 5k is a different kind of pain.

I went into the session telling myself it was going to a bit of a suck, it was going to be hard and hurt, but that I was going to get through it. I think this helped me get through because I was prepared for it.

Time Meters Pace Watts Cal/Hr S/M
47:04.7 12,000m 1:57.6 215 1038 22 151

4:10.9 1,000m 2:05.4 177 910 19 131
4:10.9 1,000m 2:05.4 177 910 19 136
4:11.0 1,000m 2:05.5 177 909 19 139
4:10.8 1,000m 2:05.4 177 910 19 140
r: 1:00 46m
1:43.5 500m 1:43.5 316 1386 30 167
r: 2:00 44m
1:43.3 500m 1:43.3 318 1392 30 170
r: 2:00 49m
1:43.0 500m 1:43.0 320 1402 30 171
r: 2:00 53m
1:42.8 500m 1:42.8 322 1408 30 174
r: 2:00 54m
1:42.7 500m 1:42.7 323 1412 32 175
r: 2:00 44m
1:42.2 500m 1:42.2 328 1428 32 176
r: 2:00 46m
1:41.4 500m 1:41.4 336 1455 33 177
r: 2:00 53m
1:40.2 500m 1:40.2 348 1497 32 180
r: 4:00 54m
4:10.6 1,000m 2:05.3 178 912 19 142
4:10.5 1,000m 2:05.2 178 913 19 147
4:10.5 1,000m 2:05.2 178 913 19 148
4:10.4 1,000m 2:05.2 178 913 19 150

This mental mindset definitely helps me, too. Good work on 2mins recovery.

[MPx]

Really must give blood again as stopped because work moved away from easy location and 2 year's later haven't restarted

It always set me back quite a bit. Not sure Cardiac and Cardio Vascular System can be so conveniently split. Interested if anyone knows of research into the effect, but presumably losing >10% of the cells from your blood will thin it and make it easier to pump. What I don't know is the effect on venous return as it is this that stimulates the HR to increase, but presumably the thinner blood is pushed around quicker by the muscles leading to HR increase.

After my many training "pauses" I find that RPE at a given HR is much lower and usually hit close to HRmax regularly rather than only on occasional all out efforts. Perhaps the effect is similar. Also interested in knowing what training promotes red blood cell formation most effectively.

Yeah, giving blood is something that I don't do regularly enough, but I will make sure to be more reliable, as it's such a vital thing that we can all do.

Good point about venous return, and I'm not sure either so it would be good if anyone else knows about it. My thoughts, in addition to yours, are that the heart is working harder to transport enough / similar amount of oxygen with a reduced transport supply than previous.

It was also a lot more humid this morning, so that may also have contributed to the HR? Starting HR was at the top end of average, so that wasn't an issue, but it definitely felt notably easier than my HR was.

Yeah, giving blood is something that I don't do regularly enough, but I will make sure to be more reliable, as it's such a vital thing that we can all do.

Likewise, haven't been since before Christmas last year, where my iron levels were flagged. I was borderline anaemic in my early 20's, mind, so no big suprise. I'm booked in for November this year, hopefully able to give. I wasn't involved in anything remotely aerobic when I was donating, just a 100kg wannabe gym rat. Iron levels obviously okay then!

As a total guess, I'd assume that higher intensity sessions are best for red blood cell formation, based on high altitude training, so the harder the body works to transport oxygen around the more it will be forced to adapt and compensate due to the reduction in red blood cells. No idea if that's correct, but it makes sense to me.

Some good points here on giving blood - an excellent and important thing to do. Makes a big difference to me for a while after donation. My understanding is the real issue is the drop in red blood cells. The basic plasma quantity is quickly made back up within a day or so. But the red blood cells take a lot longer - and they're what contain the haemoglobin as that's what carries oxygen to the muscles. So however easily you can pump blood about, its not as oxygen rich as it was or needs to be. Iron levels are also badly affected - you lose between 220-250 mg of iron and can only absorb it at around 2 per day so it takes ages to get back and you risk going anaemic if you are a regular doner. I take an iron suplement for 3 weeks after a donation and have found that helps.

[jcross485]

I really learned to like the 8x500
Good session

I like to have a reference for the intervals, but with the warmup and cooldown programmed into the whole session, you only get the average for the overall distance. Any reason why you are doing it this way? It gets much more difficult to have a baseline/reference compared to programming 8x500 only.

Thanks! With the reference piece, I manually calculate pertinent stats of the intervals in a session and track them on a spreadsheet separately - time of each interval, / 500m pace, watts, stroke rate, and HR. It gives me a rough idea of where I want to be. That said, I've always just defaulted to programming the entire session into ErgZone as one as opposed to say three separate workouts (warm up, session, cool down) and never really thought about doing it another way. Doing it the way you mention makes a lot of sense though and would probably save me some time in the end.

This mental mindset definitely helps me, too. Good work on 2mins recovery.

I don't think I've appreciated the mental side of tough sessions enough. I don't really have an issue getting myself ready for a heavy lift or a tough strength session but those are generally shorter bursts; I've tried to stay much more in control during the erg sessions but there is some value in mentally preparing in advance but then staying in control throughout.

[contdrift86]

Attempted to the CTC today, clearly not quite ready for some longer interval stuff as I went too hard. Wanted to do 5km + 10 watts which is around 273ish, 2nd interval started and just had no drive or anything in the legs after 90 seconds. Quit the session with my tail inbetween my legs, then did another 4km of just steady stuff.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
7:29.1	2,062m	1:48.8	271	1232	25	180
6:00.0	1,661m	1:48.3	275	1246	26	185
r: 2:00	15m						
1:29.1	401m	1:51.0	255	1178	24	176
r: 2:00	0m					

First interval felt alright, it was just repeating it.

[Sakly]

I really learned to like the 8x500
Good session

I like to have a reference for the intervals, but with the warmup and cooldown programmed into the whole session, you only get the average for the overall distance. Any reason why you are doing it this way? It gets much more difficult to have a baseline/reference compared to programming 8x500 only.

Thanks! With the reference piece, I manually calculate pertinent stats of the intervals in a session and track them on a spreadsheet separately - time of each interval, / 500m pace, watts, stroke rate, and HR. It gives me a rough idea of where I want to be. That said, I've always just defaulted to programming the entire session into ErgZone as one as opposed to say three separate workouts (warm up, session, cool down) and never really thought about doing it another way. Doing it the way you mention makes a lot of sense though and would probably save me some time in the end.

I need to do it like this, as I don't use a computer and do all stuff with my smartphone. So this would get a mess to calculate the average
Look up the last average in the logbook gets very easy, too.
And I like to have undefined rest until I start my main workout, as sometimes I need different preparation. So it's best for me to have warmup, workout and cooldown as individual pieces.

[nick rockliff]

A 40r18 this evening

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,383m 2:07.8 167 875 18 130
5:00.0 1,173m 2:07.8 167 876 18 119
10:00.0 1,173m 2:07.8 167 876 18 124
15:00.0 1,173m 2:07.8 167 876 18 125
20:00.0 1,172m 2:07.9 167 874 18 131
25:00.0 1,173m 2:07.8 167 876 18 132
30:00.0 1,174m 2:07.7 168 877 18 136
35:00.0 1,173m 2:07.8 167 876 18 139
40:00.0 1,174m 2:07.7 168 877 18 141

[winniewinser]

BPP W16S2 - 5x1500m/3'R...target 1:53 from 4x1500m a couple of weeks ago. Happy with this as I could quite easily of stopped at 4 but pushed on through the doubts.

28:07.4 7,500m 1:52.4 246 1146 27
5:38.7 1,500m 1:52.9 243 1137 27
5:38.4 1,500m 1:52.8 244 1139 27
5:38.0 1,500m 1:52.6 245 1142 27
5:37.4 1,500m 1:52.4 246 1146 28
5:35.0 1,500m 1:51.6 251 1165 29

[jcross485]

9/3 - Strength work.

Slightly abbreviated as I was running short on term; needed to get cleaned up and out the door for a work appt. Got the main barbell work in and about 50% of the accessory work before calling it, but was able to cram all of it in right at 40:00. I'm pleased with how the strength work has been feeling, especially the weight vest stuff.

Empty Barbell Warmup: Standing Press, Barbell Row, SLDL / RDL - 3 rounds, 10 reps each

1.5" Deficit Deadlift: 135 x 5 x 3 sets, 205 x 5, 255 x 5, 285 x 5 x 5 sets

Pull-Up (5 reps), Feet-Elevated Push-Up (10 reps), Walking Lunge (10 reps) - 10 rounds (10kg vest)

[alex9026]

19:59.4 6,000m 1:39.9 351 1506 28
1:42.0 500m 1:42.0 330 1435 29
r: 1:00 24m
1:41.2 500m 1:41.2 338 1462 28
r: 1:00 22m
1:41.4 500m 1:41.4 336 1455 28
r: 1:00 24m
1:41.1 500m 1:41.1 339 1465 28
r: 1:00 24m
1:40.0 500m 1:40.0 350 1504 29
r: 1:00 21m
1:40.4 500m 1:40.4 346 1490 28
r: 1:00 24m
1:40.1 500m 1:40.1 349 1500 28
r: 1:00 23m
1:39.8 500m 1:39.8 352 1511 29
r: 1:00 18m
1:39.6 500m 1:39.6 354 1519 29
r: 1:00 22m
1:39.0 500m 1:39.0 361 1541 29
r: 1:00 22m
1:38.4 500m 1:38.4 367 1564 30
r: 1:00 22m
1:36.5 500m 1:36.5 389 1640 30
r: 1:00 22m

12x500/1:00. Really wasn't sure how to pace this, ended up being a comfortably hard session, pushed on last couple of sets. I nearly went out at 1:40 pace, but was happy to start off a little conservatively and build on it.