What Training Have You Done Today?

[Dangerscouse]

50:00.0 13,180m 1:53.8 237 1117 21 153
30:00.0 7,839m. 1:54.8 231 1095 20 150
r: 2:00 46m
20:00.0 5,341m. 1:52.3 247 1149 24 158
r: 2:00 11m
r57m

This was always more in hope than expectation. It was planned to be an old favourite 30r20; 20r24; 10r28, but I HDed after the 20 as I knew it wasn't a good idea.

HR was exactly as it should have been, so that's made me think it was definitely just an anomaly

[jcross485]

10/21 - No training.

10/22 - Strength work. 1 round of 5 Pull-Ups, 10 Push-Ups, 10 Walking Lunges (per leg) w/ BW; 25 rounds of the same with 10kg weight vest. Just under 60:00 total. I would call this more of a "tempo-ish" or UT1 type of strength session. I could have pushed harder and either done more rounds in the same amount of time or had the same number of rounds done a bit faster but it was not as easy as some of the ones I did last week where the schemes were 3 / 6 / 6 (each).

10/23 - Aerobic work. 70 mins incline treadmill walk w/ 10kg weight vest; 10.5% incline (up .5%), 3.5mph (up .2mph). Definitely noticed a little bit more difficulty and a little higher HR but this was still very much an aerobic session with nothing but nasal breathing.

[iain]

I have done a bunch of full Ironman distance triathlons, 24 hour bike races, and other endurance stuff. Not very fast mind you, but none of it seems as brutally painful as an all out 2k for me. I would rather “suffer” at a lower intensity for 12 hours than the 6:45 minutes it takes me to punch the 2k out

I do wonder whether we all feel the same. Ignoring that I have never experienced pain during a race (yes I have never been very quick, but this includes my 2k PB and several occassions when legs hardly moving in last 100 that is finished arms only - also experienced plenty of pain after 10+ mins, I just have a high pain threshold and believe I am good at producing endorphins with the build up to a race). Part of me thinks that the maximum performance is more linked to the duration of the TT than the distance. So what the best might be able to do for 5:40 is a higher intensity than my 7:16. Secondly the limitations are different. As a weak middle aged lightweight, I just haven't the muscle (and possibly other tissue) volume to accumulate the same oxygen debt. Yes a seven foot collosus will have a bigger CV system, but I suspect that the volume increases in muscle outstrip the area increases in lungs and the distances will also mean that it takes longer on average to recirculate blood. As a result it makes sense that my body just ceases up from repeated uses of limited muscle fibres with insignificant oxygen. I also think the experience for those with higher fast twitch proportions are very different. Yes these get closer with training, but people do seem to maintain a variation even in the same sport. The famous erg race where Cracknell goes Blue and Pincent beats him in the finish demonstrating the different physiological state they drove themselves to.

So endorphins aside a 2k will be a more intense pain, but the ability to put aside a lower pain for longer will differ between people and they may well subjectively differ on which was "the worst".

[putridp]

8x500m/1:30r row. Rate limited to 30spm and DF increased by 10 to 125, which reduced my max HR and psychological effort slightly, and increased the lactic burn. 9.8 seconds slower than unlimited spm, and a DF of 115 last week, but 2.4 seconds faster than the unlimited session before that. Also I'm now a concept2 lightweight, barely.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
13:21.5	4,000m	1:40.1	1497	30	167
1:39.2	500m	1:39.2	1533	30	157
1:40.2	500m	1:40.2	1497	30	162
1:40.0	500m	1:40.0	1504	30	167
1:40.2	500m	1:40.2	1497	30	168
1:40.1	500m	1:40.1	1500	31	172
1:40.5	500m	1:40.5	1486	30	170
1:40.7	500m	1:40.7	1479	30	171
1:40.6	500m	1:40.6	1483	30	170

This DF feels too high for me but I'll consider using this DF without a stroke rate limit next week (depending on my mental fortitude on the day).

I've only just noticed that for an interval session the logbook consistently records an incorrect much higher DF from what was set before the workout and from what was displayed by ergdata during the workout.

[nick rockliff]

Sticking with the 2k theme. Plan was to do the same as yesterday with the target of 1.47 but was rate restricted to r26. I think if I'd had the splits set to 500 the rate would have shown as r26 for all but did see a few r27.

Time Meters Pace Watts Cal/Hr S/M
7:07.5 2,000m 1:46.8 287 1286 26 145
0:53.5 250m 1:47.0 286 1283 26 130
0:53.5 500m 1:47.0 286 1283 27 141
0:53.5 750m 1:47.0 286 1283 26 145
0:53.5 1,000m 1:47.0 286 1283 27 147
0:53.5 1,250m 1:47.0 286 1283 26 149
0:53.5 1,500m 1:47.0 286 1283 27 150
0:53.5 1,750m 1:47.0 286 1283 26 150
0:53.1 2,000m 1:46.2 292 1305 27 150

[Sakly]

Sticking with the 2k theme. Plan was to do the same as yesterday with the target of 1.47 but was rate restricted to r26. I think if I'd had the splits set to 500 the rate would have shown as r26 for all but did see a few r27.

Time Meters Pace Watts Cal/Hr S/M
7:07.5 2,000m 1:46.8 287 1286 26 145
0:53.5 250m 1:47.0 286 1283 26 130
0:53.5 500m 1:47.0 286 1283 27 141
0:53.5 750m 1:47.0 286 1283 26 145
0:53.5 1,000m 1:47.0 286 1283 27 147
0:53.5 1,250m 1:47.0 286 1283 26 149
0:53.5 1,500m 1:47.0 286 1283 27 150
0:53.5 1,750m 1:47.0 286 1283 26 150
0:53.1 2,000m 1:46.2 292 1305 27 150

Obviously, you used 47 strokes every 500m, 23 in the first 250, 24 in the second 250m, thus showing r26 and r27 alternated. Overall it sums up to 26.36 and is rounded down.
Well done and highly consistent as always

[nick rockliff]

Sticking with the 2k theme. Plan was to do the same as yesterday with the target of 1.47 but was rate restricted to r26. I think if I'd had the splits set to 500 the rate would have shown as r26 for all but did see a few r27.

Time Meters Pace Watts Cal/Hr S/M
7:07.5 2,000m 1:46.8 287 1286 26 145
0:53.5 250m 1:47.0 286 1283 26 130
0:53.5 500m 1:47.0 286 1283 27 141
0:53.5 750m 1:47.0 286 1283 26 145
0:53.5 1,000m 1:47.0 286 1283 27 147
0:53.5 1,250m 1:47.0 286 1283 26 149
0:53.5 1,500m 1:47.0 286 1283 27 150
0:53.5 1,750m 1:47.0 286 1283 26 150
0:53.1 2,000m 1:46.2 292 1305 27 150

Obviously, you used 47 strokes every 500m, 23 in the first 250, 24 in the second 250m, thus showing r26 and r27 alternated. Overall it sums up to 26.36 and is rounded down.
Well done and highly consistent as always

That sounds about right, I did see quite a few r25 too.

End HR after this month's CTC was 159, so a fair bit in reserve too. Next one will be r28 probably next week.

I'm still trying to work out if it's strength or cardiovascular capacity which reduces most over the last 20 years, considering my HM pace was faster than this back then?

[iain]

Time Meters Pace Watts Cal/Hr S/M
7:07.5 2,000m 1:46.8 287 1286 26 145

NO expert, but I thought conventional wisdom is that it depends upon your routine. Strength can be maintained (or for most increased) it just takes harder work. Also as strength building is reduced by cardio, I assume that this might be a slow reduction if you keep CV training. Against this CV declines just slower if training.

Must admit reduction over THE last 20 years is to nil in both

[Kerry1960]

30 r22 today. Got another cold(again!). Only goal for today was to go over 7000 at r22

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,053m 2:07.6 168 879 22
5:00.0 1,163m 2:08.9 163 861 22
10:00.0 1,167m 2:08.5 165 867 22
15:00.0 1,174m 2:07.7 168 877 22
20:00.0 1,174m 2:07.7 168 877 22
25:00.0 1,177m 2:07.4 169 881 22
30:00.0 1,198m 2:05.2 178 913 22

[nick rockliff]

Just a 10k r22 this evening.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 10,000m 2:00.0 203 997 22 134
4:00.0 1,000m 2:00.0 203 997 22 121
4:00.1 2,000m 2:00.0 202 996 22 126
4:00.0 3,000m 2:00.0 203 997 22 129
4:00.0 4,000m 2:00.0 203 997 22 131
4:00.1 5,000m 2:00.0 202 996 22 134
4:00.0 6,000m 2:00.0 203 997 22 137
4:00.0 7,000m 2:00.0 203 997 22 139
3:59.9 8,000m 1:59.9 203 997 22 140
3:59.9 9,000m 1:59.9 203 997 22 141
3:59.9 10,000m 1:59.9 203 997 22 144

[Vcweiss346]

Just a 10k r22 this evening.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 10,000m 2:00.0 203 997 22 134
4:00.0 1,000m 2:00.0 203 997 22 121
4:00.1 2,000m 2:00.0 202 996 22 126
4:00.0 3,000m 2:00.0 203 997 22 129
4:00.0 4,000m 2:00.0 203 997 22 131
4:00.1 5,000m 2:00.0 202 996 22 134
4:00.0 6,000m 2:00.0 203 997 22 137
4:00.0 7,000m 2:00.0 203 997 22 139
3:59.9 8,000m 1:59.9 203 997 22 140
3:59.9 9,000m 1:59.9 203 997 22 141
3:59.9 10,000m 1:59.9 203 997 22 144

Like sascha pointed out the consistency. I envy that ability to stay focused, know your limits, have goals, plans…..

[Vcweiss346]

Meanwhile over here I’m all over the map just trying to find time. Up and down and all over the place depending on my mood, music, lack of focus

Took yesterday off. Took on a new job. I have been retired for almost two years but I need to be part of something again so ya

Today was

Morning 3500m swim
Afternoon hour on erg plus 5 up tempo 250m just to start the process of feeling power again. Start the build up process I guess

Time Meters Pace Watts Cal/Hr S/M
1:00:02.2 14,516m 2:04.0 183 930 19
5:00.0 1,202m 2:04.7 180 919 19
10:00.0 1,229m 2:02.0 193 962 19
15:00.0 1,229m 2:02.0 193 962 20
20:00.0 1,246m 2:00.3 201 990 19
25:00.0 1,233m 2:01.6 194 969 20
30:00.0 1,219m 2:03.0 188 946 20
35:00.0 1,215m 2:03.4 186 940 20
40:00.0 1,201m 2:04.8 180 918 20
45:00.0 1,202m 2:04.7 180 919 21
50:00.0 1,201m 2:04.8 180 918 20
55:00.0 1,180m 2:07.1 170 886 20
1:00:00.0 1,155m 2:09.8 160 849 20
1:00:02.2 5m 3:40.0 33 413 0

5:02.6 1,500m 1:40.8 341 1473 26
0:52.8 250m 1:45.6 297 1322 24
0:51.4 250m 1:42.8 322 1408 26
0:50.7 250m 1:41.4 336 1455 28
0:50.7 250m 1:41.4 336 1455 27
0:49.2 250m 1:38.4 367 1564 28
0:47.8 250m 1:35.6 401 1678 29

[KeithT]

8x500m/1:30r row. Rate limited to 30spm and DF increased by 10 to 125, which reduced my max HR and psychological effort slightly, and increased the lactic burn. 9.8 seconds slower than unlimited spm, and a DF of 115 last week, but 2.4 seconds faster than the unlimited session before that. Also I'm now a concept2 lightweight, barely.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
13:21.5	4,000m	1:40.1	1497	30	167
1:39.2	500m	1:39.2	1533	30	157
1:40.2	500m	1:40.2	1497	30	162
1:40.0	500m	1:40.0	1504	30	167
1:40.2	500m	1:40.2	1497	30	168
1:40.1	500m	1:40.1	1500	31	172
1:40.5	500m	1:40.5	1486	30	170
1:40.7	500m	1:40.7	1479	30	171
1:40.6	500m	1:40.6	1483	30	170

This DF feels too high for me but I'll consider using this DF without a stroke rate limit next week (depending on my mental fortitude on the day).

I've only just noticed that for an interval session the logbook consistently records an incorrect much higher DF from what was set before the workout and from what was displayed by ergdata during the workout.

This is a great result especially with only 1:30 race. Point towards a lower 2K PB.

[deadlifting265]

24/10/24(Thu)

30x30secs(30)

15mins-4799m-1.33.7-R33

Trained at 8pm which is too late for a hard session but needs must and all that.

Wanted to stop after halfway but kept plugging away to achieve a reasonable average.

Various weights, including prowler pulling afterwards...........

[jcross485]

10/24 - Strength work (easy). 40 rounds of 3 Pull-Ups, 6 Push-Ups, 6 Walking Lunges (per leg) w/ 10kg vest, 1 round of 5 / 10 / 10 (per leg) to finish with 125 / 250 / 250 (per leg) in an hour. I did make a bit more of a concerted effort to be explosive on all reps of pull-ups and push-ups.

10/25 - Aerobic work (easy). 75 mins on the treadmill; 10% incline, 3.3mph, 10kg weight vest. HR stayed in low 120's and all nasal breathing.

Kept things a bit easier the last two days as I am anticipating a bigger weekend of training with two sessions each day, similar to last weekend.