What Training Have You Done Today?

[alex9026]

I will prob alter between a 1 min rest and 2 min rest per session for 200m

I'm currently going through a block of 500-1000m training and will rest minimum 2minutes for these short sharp intervals. You want to get comfortable rating and pacing high, too short a rest may impact this. It is sometimes difficult to rest so much longer than the actual interval pace...! Closer to test day, I'd start to reduce the rest period. Just my $0.02

[Sakly]

I will prob alter between a 1 min rest and 2 min rest per session for 200m

I'm currently going through a block of 500-1000m training and will rest minimum 2minutes for these short sharp intervals. You want to get comfortable rating and pacing high, too short a rest may impact this. It is sometimes difficult to rest so much longer than the actual interval pace...! Closer to test day, I'd start to reduce the rest period. Just my $0.02

Exactly why I suggested a longer rest period. I think it's important to add up meters at or above target pace, so longer rest will help to achieve this much better.

[alex9026]

Exactly why I suggested a longer rest period. I think it's important to add up meters at or above target pace, so longer rest will help to achieve this much better.

Yup, it's not uncommon for your big sprinters to rest 3-4 minutes after a 15-20 second effort. I don't quite have the patience for that

[Dutch]

I will prob alter between a 1 min rest and 2 min rest per session for 200m

I'm currently going through a block of 500-1000m training and will rest minimum 2minutes for these short sharp intervals. You want to get comfortable rating and pacing high, too short a rest may impact this. It is sometimes difficult to rest so much longer than the actual interval pace...! Closer to test day, I'd start to reduce the rest period. Just my $0.02

Thanks Alex, I do defo need to get used to higher rating for sustained time and noted 2 mins.

Exactly why I suggested a longer rest period. I think it's important to add up meters at or above target pace, so longer rest will help to achieve this much better.

Again, experience needed at target pace.

Yup, it's not uncommon for your big sprinters to rest 3-4 minutes after a 15-20 second effort. I don't quite have the patience for that

So what I get from this is and previous statements is that this cuts into the cns and engrains it in through repetition bit like doing weights.
Interesting on longer rest times, I have heard people doing this when the heart rate comes down to a certain percentage or number. I think danger did something like this not long ago iirc.
This will help with getting me used to the pacing certainly, at the moment i am quite erratic with no real set plan, well sort of but not really nailed in.

[Sakly]

Exactly why I suggested a longer rest period. I think it's important to add up meters at or above target pace, so longer rest will help to achieve this much better.

Yup, it's not uncommon for your big sprinters to rest 3-4 minutes after a 15-20 second effort. I don't quite have the patience for that

So what I get from this is and previous statements is that this cuts into the cns and engrains it in through repetition bit like doing weights.
Interesting on longer rest times, I have heard people doing this when the heart rate comes down to a certain percentage or number. I think danger did something like this not long ago iirc.
This will help with getting me used to the pacing certainly, at the moment i am quite erratic with no real set plan, well sort of but not really nailed in.

Definitely no sprinter here, also not specifically training for that - tbh most of my training is the complete opposite. So take my advice with a pinch of salt
There are many factors, which influence the outcome. Strength and explosiveness on the one side to build speed, energy supply on the other side, which is depending on several factors, your metabolic state, breathing rate and efficiency - oxygen uptake, to name some.
Adding up time at or faster target pace will train your body to optimize the factors needed for this exact situation.
Long steady state will increase the base fitness and help to sustain the above for longer, as it has effects on the energy supply machinerie.

My own training structure seems to prove the above. I mainly have long (for me long means HM or 2h sessions recently) sessions, hardly any intervals or speed work at all. Strength building through strength training as usual.
I could improve on 500m (from 1:27.1 to 1:26) and 200m (from 32.3 to 32.1) recently, and both stroke data showed no stronger starts, but a better maintaining of speed. Fading/drop off was less, even attacking these in a non-recovered state.

[Dangerscouse]

Post the good, the bad and the unusual. I wasn't up for doing this type of effort today, but I tried it anyway, until nature called and I had to stop.

I know I could have started again and done the remaining five intervals but I just couldn't muster up the enthusiasm so I did a low stroke rate 5k instead.

26:49.4 7,000m 1:54.9 230 1092 25 140
16:09.3 4,000m 2:01.1 197 977 23 132
r: 0:30 32m
3:34.9 1,000m 1:47.4 282 1270 29 150
r: 1:00 50m
3:32.6 1,000m 1:46.3 291 1302 29 153
r: 1:00 39m
3:32.6 1,000m 1:46.3 291 1302 29 155
r: 1:00 22m
r143m

21:04.6 5,000m 2:06.4 173 895 17 126
4:14.6 1,000m 2:07.3 170 883 18 124
4:13.8 2,000m 2:06.9 171 889 17 129
4:13.2 3,000m 2:06.6 172 893 18 126
4:12.1 4,000m 2:06.0 175 901 18 126
4:10.9 5,000m 2:05.4 177 910 18 126

[nick rockliff]

Just a steady away 10kr20 this evening.

Time Meters Pace Watts Cal/Hr S/M
41:59.8 10,000m 2:05.9 175 902 20 121
4:12.0 1,000m 2:06.0 175 902 20 111
4:12.0 2,000m 2:06.0 175 902 20 116
4:12.0 3,000m 2:06.0 175 902 20 116
4:11.9 4,000m 2:05.9 175 902 20 120
4:12.0 5,000m 2:06.0 175 902 20 122
4:12.0 6,000m 2:06.0 175 902 20 123
4:12.0 7,000m 2:06.0 175 902 20 125
4:12.1 8,000m 2:06.0 175 901 20 127
4:11.9 9,000m 2:05.9 175 902 20 126
4:12.0 10,000m 2:06.0 175 902 20 129

[p_b82]

Had been hoping that my Hr would start to settle a bit more at this pace, but apparently still facing a bit of drift up above roughly threshold (165-170ish based on observation during FM before not testing); so thought sod it if it's high it's high and pressed on a bit in the final split.

Still got so much ground to make up... but 2.5mins longer than monday.

Time Meters Pace Watts Cal/Hr S/M
35:00.0 7,763m 2:15.2 141 786 22 167
7:00.0 1,542m 2:16.1 139 776 22 152
14:00.0 1,554m 2:15.1 142 788 23 166
21:00.0 1,548m 2:15.6 140 782 23 169
28:00.0 1,545m 2:15.9 139 779 22 172
35:00.0 1,575m 2:13.3 148 808 23 179

[Sakly]

Since the CTC was a 200m last year in October, this is a test distance we do here and there during our gym warmup.
In the CTC I could log a 33.1 as fastest try of 5 overall with the slowest at 33.4.
Today I did this test again and could manage a flat 32, so within a year I could improve from 1:22.7 to flat 1:20 average pace or from 618W to 684W average without specifically training short distances/sprints. Doesn't sound much, but feels good
Side note: today first time I saw 1:16s on the monitor and the first 100 split was sub 16, so 0.2 faster than my PB.

[Dangerscouse]

Today I did this test again and could manage a flat 32, so within a year I could improve from 1:22.7 to flat 1:20 average pace or from 618W to 684W average without specifically training short distances/sprints. Doesn't sound much, but feels good

Those that know, know that is a huge increase