What Training Have You Done Today?

[alex9026]

Will get this one out of the way first then move on to the HM with <1:57.9 split as my target. Then the 6k, 10k and finish the season with the 30 min which will be the toughest of them all.

I look forward to watching this unfold Nick. Here's hoping we all stay healthy going in to this time of year...!

[alex9026]

22:48.7 6,400m 1:46.9 286 1285 25
2:49.6 800m 1:46.0 294 1311 27
r: 2:30 22m
2:50.4 800m 1:46.5 290 1297 25
r: 2:30 22m
2:49.3 800m 1:45.8 295 1316 25
r: 2:30 22m
3:10.6 800m 1:59.1 207 1012 23
r: 2:30 19m
2:49.0 800m 1:45.6 297 1322 25
r: 2:30 23m
2:48.4 800m 1:45.2 300 1333 26
r: 2:30 20m
2:47.8 800m 1:44.8 303 1344 26
r: 2:30 19m
2:43.6 800m 1:42.2 327 1426 27
r: 2:30 20m

Last week I purchased Cam's 500m Peak Power plan. I opted to run the optional three week build phase to get me finding some consistency again. I won't post every session, but will dip in with the odd one. Four sessions a week, I'm close to wrapping up week one, test time should land early March. Handle slipped today on my first stroke at the fourth interval, never managed it before, don't really plan to again! Stayed at target pace once I got going.

[Kerry1960]

5k training run today. RPE about 8/10. Not quite in PB shape at the moment but things are definitely on the up.

Time Meters Pace Watts Cal/Hr S/M
20:51.2 5,000m 2:05.1 179 914 24
4:13.4 1,000m 2:06.7 172 892 25
4:12.6 2,000m 2:06.3 174 897 24
4:10.8 3,000m 2:05.4 177 910 24
4:08.9 4,000m 2:04.4 182 924 24
4:05.6 5,000m 2:02.8 189 950 24

[Sakly]

HM r20, ~2:00.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:24:12	21,097m	1:59.7	204	1001	20	68
10:32.5	2,638m	1:59.8	203	999	20	137
10:32.0	5,276m	1:59.7	204	1000	20	137
10:32.1	7,914m	1:59.8	204	1000	20	137
10:31.6	10,552m	1:59.7	204	1002	20	138
10:32.0	13,190m	1:59.7	204	1000	20
10:31.3	15,828m	1:59.6	204	1003	20
10:31.1	18,466m	1:59.6	204	1003	20
10:29.2	21,097m	1:59.5	205	1004	20

Felt quite comfortable, despite being a bit fatigued from yesterdays training.
Unfortunately, HRM passed out again, but I think HR probably raised to mid 140s at the end. Will check my watch, even though these values are not reliable, but the trend will give some hints about it.

[Gustel]

1hr steady rowing.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,407m 2:14.2 145 797 22 126
12:00.0 2,722m 2:12.2 151 820 21 129
24:00.0 2,711m 2:12.7 149 814 22 126
36:00.0 2,685m 2:14.0 145 799 22 124
48:00.0 2,649m 2:15.9 139 779 23 123
1:00:00.0 2,640m 2:16.3 138 775 23 128

[Dangerscouse]

1:25:48.7 21,097m 2:02.0 193 962 20 128
12:12.3 3,000m. 2:02.0 193 962 20 123
12:12.2 6,000m. 2:02.0 193 962 20 124
12:12.2 9,000m. 2:02.0 193 962 20 130
12:12.3 12,000m 2:02.0 193 962 20 132
12:11.7 15,000m 2:01.9 193 964 20 134
12:12.1 18,000m 2:02.0 193 963 20 130
12:12.2 21,000m 2:02.0 193 962 20 129
0:23.6 21,097m 2:01.6 194 969 20 131

I'm happy with how this turned out, although it didn't feel quite as good as it looked for some reason

[Kerry1960]

30 r22 today. Felt good. Pushed it a bit towards the end but was otherwise fairly comfortable.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,101m 2:06.7 172 891 22
5:00.0 1,162m 2:09.0 163 859 22
10:00.0 1,169m 2:08.3 166 870 22
15:00.0 1,178m 2:07.3 170 883 22
20:00.0 1,184m 2:06.6 172 892 22
25:00.0 1,191m 2:05.9 175 902 22
30:00.0 1,217m 2:03.2 187 943 23

[Sakly]

Long time no see for long intervals, so decided to do 5x2k 2r at 10k pace and rate.
After 1k short warmup, all intervals from standing start, faster last.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
35:42.4	10,000m	1:47.1	285	1279	24	164
7:11.5	2,000m	1:47.8	279	1259	24	158
7:10.8	2,000m	1:47.7	280	1264	24	161
7:10.1	2,000m	1:47.5	282	1268	24	164
7:09.8	2,000m	1:47.4	282	1270	24	166
7:00.2	2,000m	1:45.0	302	1339	26	173

15min cooldown.

[jcross485]

Weight vest work on repeat. There's something about showing up every morning and doing something very basic but that gets the HR up and makes you sweat that ends up making the rest of the day better. I am really looking forward to getting home in the next week or so and getting back in the garage gym to do the training I would like to do, but in the interim, I am taking advantage of the opportunity to do the training I am able to do (as opposed to what I want to do).

12/5 - Strength Work; 100 pull-ups, 200 push-ups, 300 walking lunges (per leg) w/ 10kg vest in 55:00.

12/6 - Strength Work; 100 pull-ups, 200 push-ups, 300 walking lunges (per leg) w/ 10kg vest in 60:00.

[Dangerscouse]

Long time no see for long intervals, so decided to do 5x2k 2r at 10k pace and rate.
After 1k short warmup, all intervals from standing start, faster last.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
35:42.4	10,000m	1:47.1	285	1279	24	164
7:11.5	2,000m	1:47.8	279	1259	24	158
7:10.8	2,000m	1:47.7	280	1264	24	161
7:10.1	2,000m	1:47.5	282	1268	24	164
7:09.8	2,000m	1:47.4	282	1270	24	166
7:00.2	2,000m	1:45.0	302	1339	26	173

15min cooldown.

That's a very promising session, especially with four @ r24

[Sakly]

Long time no see for long intervals, so decided to do 5x2k 2r at 10k pace and rate.
After 1k short warmup, all intervals from standing start, faster last.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
35:42.4	10,000m	1:47.1	285	1279	24	164
7:11.5	2,000m	1:47.8	279	1259	24	158
7:10.8	2,000m	1:47.7	280	1264	24	161
7:10.1	2,000m	1:47.5	282	1268	24	164
7:09.8	2,000m	1:47.4	282	1270	24	166
7:00.2	2,000m	1:45.0	302	1339	26	173

15min cooldown.

That's a very promising session, especially with four @ r24

Thx Stu. I started with r24 and wanted to stick to ~1:48 in the last as well, but I felt good, so decided to go faster for the last. Increased rate slightly to r25-26 after a minute or so and held that to the 5min mark. Then r27 to the point, where I ramped up to >r30 and 1:37 at the end. Thought I could get a sub 7, but missed it by a fraction of a second, as I started the sprint too late only having ~150m to go

[nick rockliff]

Just noticed my target for the 60 min has been improved in the rankings so now need <1.56.7 which is probably doable but need to be 100% healthy.

Joined a 30 min on Rowpro with the plan to do the above target pace but r23 with a push at the end. A 60min would need to be r26/27

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,729m 1:56.4 222 1062 23 142
5:00.0 1,285m 1:56.7 220 1057 23 133
10:00.0 1,285m 1:56.7 220 1057 23 138
15:00.0 1,285m 1:56.7 220 1057 23 141
20:00.0 1,286m 1:56.6 221 1059 23 145
25:00.0 1,286m 1:56.6 221 1059 23 147
30:00.0 1,303m 1:55.1 229 1089 23 152

[p_b82]

got reminded why I don't exercise without food/fluids; thought I 'd take advantage of a day indoors due to the red warning I'm under from the storm and hop on the erg in the morning.

was supposed to be 12k, but was utter junk so I bailed at 20mins - could have got up after 5 though.

Time Meters Pace Watts Cal/Hr S/M
20:31.3 4,390m 2:20.2 127 736 23 166

had some tea and food, and popped in a just row couple of hours later

Realised I'd been leaking a ton of power by not properly engaging my back/hip hinge - so focused on that - pace came almost too easily and breathing started to spike, but actual RPE felt the same.

Time Meters Pace Watts Cal/Hr S/M
20:03.4 4,422m 2:16.0 139 778 21

lungs still don't feel quite right & my mind is currently telling me to stop way too quickly for my liking. I may have reached a point where I need to do something with a bit more structure or set myself a target other than "get back to where I was"

[alex9026]

got reminded why I don't exercise without food/fluids; thought I 'd take advantage of a day indoors due to the red warning I'm under from the storm and hop on the erg in the morning.

was supposed to be 12k, but was utter junk so I bailed at 20mins - could have got up after 5 though.

lungs still don't feel quite right & my mind is currently telling me to stop way too quickly for my liking. I may have reached a point where I need to do something with a bit more structure or set myself a target other than "get back to where I was"

What and when was the last meal you ate yesterday? If I plan a session before breakfast, I'll ensure I've eaten well the night prior. Otherwise I run (or erg) straight in to trouble. It takes a bit of adaption and practice, too. In my running days, 90% of it was fasted, I started at 20 mins before gradually increasing to 60-70 mins.

Nothing wrong with setting little goals on the way to "getting back to where I was", it's what I am currently doing.

[alex9026]

No Erg'ing today. Planned 5x1k/3:00 but before I sat on the Erg the power went out. Garage is dark and I don't want to leave its door open in this weather, it's only a flimsy bit of metal it will probably blow off! Steady 40mins planned tomorrow so I'll likely just row a 5k either side of the intervals.

Seeing some cracking times at BRIC already, really feel like I'm missing out now so some extra motivation for next year. Top 3 40-49's hwt men all went under 6:09! (Third was bang on).