What Training Have You Done Today?

[alex9026]

Strong result. Haven't done this one for a long time but remember it was painful.

This is a really solid session. I always struggle to hold it on the way back down, and that's a great 1k in the middle of it all.

Thanks gents. It's a good little session, but it's easy to overcook the first 500, and even 250m. The six minutes rest is welcome after the 1k

[p_b82]

lazy end to the week today

I know it doesn't really look it from the splits table, but I could trace the exact moment it went from nice and relaxed rpe maybe 5 up to rpe 7; and it was just after the 30min point followed by a gradual creep up towards 170....

However average hr was 10 bpm lower than similar paced pieced in '24; so my "work a bit harder" mindset is doing a few good things I think - just need to balance the pace & volume and try to not flip/flop between them as I've been doing a bit.

Time Meters Pace Watts Cal/Hr S/M
45:00.0 9,963m 2:15.5 141 784 19 160
7:30.0 1,659m 2:15.6 140 782 20 147
15:00.0 1,661m 2:15.4 141 784 19 159
22:30.0 1,660m 2:15.5 141 783 20 161
30:00.0 1,657m 2:15.7 140 781 20 163
37:30.0 1,661m 2:15.4 141 784 20 164
45:00.0 1,664m 2:15.2 142 787 20 168

[IronMike]

Wife and I got our Concept2 yesterday. So glad to finally have one in the house. The gym at work has one, and I never know going to the gym whether or not it'll be in use.

I did the WOD yesterday, after I figured out the ErgData app. Wasn't really understanding it at first but finally clued in. The 4x3:00 got me 2200-ish yards. Redid the WOD today (since I couldn't figure out how to set up an interval in the app) and did better, 2400-ish. Loving this erg!

[petererg]

1hr at 2:00 target. Heart rate did not reach my cap of 152. No need to slow down.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,045m 1:59.6 204 1003 25 145
6:00.0 1,505m 1:59.6 205 1004 24 139
12:00.0 1,507m 1:59.4 205 1006 25 143
18:00.0 1,510m 1:59.2 207 1011 25 141
24:00.0 1,500m 2:00.0 203 997 25 145
30:00.0 1,501m 1:59.9 203 998 25 145
36:00.0 1,500m 2:00.0 203 997 25 147
42:00.0 1,501m 1:59.9 203 998 25 147
48:00.0 1,504m 1:59.6 204 1002 26 148
54:00.0 1,501m 1:59.9 203 998 26 148
1:00:00.0 1,515m 1:58.8 209 1018 26 151

[Dangerscouse]

I almost convinced myself not to row, but i dragged myself on it. Unstrapped 1k repeats with the usual rest, followed by a 30 min cooldown that was possibly too fast, but I wanted to get to 15k in total.

I assume that due to the lingering effects of being sick on Wednesday night, this felt manageable and tougher at the same time. CV wasn't an issue, but energy was.

Intervals
Time Meters Pace Watts Cal/Hr S/M
29:05.0 8,000m 1:49.0 270 1228 25 147
3:50.9 1,000m 1:55.4 227 1082 25 127
r: 0:37 15m
3:44.0 1,000m 1:52.0 249 1157 26 138
r: 0:55 13m
3:37.7 1,000m 1:48.8 271 1233 26 146
r: 1:04 14m
3:34.5 1,000m 1:47.2 284 1276 26 149
r: 1:05 13m
3:31.8 1,000m 1:45.9 295 1314 27 156
r: 1:42 25m
3:34.7 1,000m 1:47.3 283 1273 26 157
r: 1:24 23m
3:32.9 1,000m 1:46.4 290 1298 26 159
r: 2:04 24m
3:38.5 1,000m 1:49.2 268 1223 26 153
r: 1:23 12m
r139m

30:00.0 7,041m 2:07.8 168 876 18 127
5:00.0 1,163m 2:08.9 163 861 18 126
10:00.0 1,182m 2:06.9 171 889 18 130
15:00.0 1,171m 2:08.0 167 873 18 127
20:00.0 1,174m 2:07.7 168 877 18 127
25:00.0 1,177m 2:07.4 169 881 18 127
30:00.0 1,174m 2:07.7 168 877 18 126

[Sakly]

It really sucks.
My daughter was ill two weeks ago and I (very likely) catched the same stuff from her at that time. With no symptoms, but already feeling weak, I participated in the German nationals. Probably that made it break out, so I felt some stuff creeping up on Monday and Tuesday. On Wednesday it got really bad - went to bed at 9pm and peeled me out of bed 17(!) hours later on Thursday afternoon to get a hot bath, another hour of sleep afterwards to be awake for two more hours before getting back to sleep
My resting HR on that day was through the roof being around 75-80 the complete day.
The night after was very good and I felt much better on Friday, got to work (home office of course) and could at least eat a bit again. Today I feel even better (but still coughing and dry eyes).
My daughter was already well again and back to school over the week and was at her auntie last night for some activities. Until she called us today morning, as she wasn't fine and started coughing again
Also my wife starts to show symptoms, so it seems we have another round on some bugs or whatever.

I registered for a marathon on 1st of March, but with this kind of prep (which is non-existent) I don't think I can get anywhere near I aimed for
I hope to get at least two weeks of proper training in before, but not convinced it will happen

[Dangerscouse]

It really sucks.
My daughter was ill two weeks ago and I (very likely) catched the same stuff from her at that time. With no symptoms, but already feeling weak, I participated in the German nationals. Probably that made it break out, so I felt some stuff creeping up on Monday and Tuesday. On Wednesday it got really bad - went to bed at 9pm and peeled me out of bed 17(!) hours later on Thursday afternoon to get a hot bath, another hour of sleep afterwards to be awake for two more hours before getting back to sleep
My resting HR on that day was through the roof being around 75-80 the complete day.
The night after was very good and I felt much better on Friday, got to work (home office of course) and could at least eat a bit again. Today I feel even better (but still coughing and dry eyes).
My daughter was already well again and back to school over the week and was at her auntie last night for some activities. Until she called us today morning, as she wasn't fine and started coughing again
Also my wife starts to show symptoms, so it seems we have another round on some bugs or whatever.

I registered for a marathon on 1st of March, but with this kind of prep (which is non-existent) I don't think I can get anywhere near I aimed for
I hope to get at least two weeks of proper training in before, but not convinced it will happen

That sounds like covid. I had about 48 hours of extreme fatigue and then started to feel better. Hopefully you'll be able to start training again tomorrow or the day after

[Sakly]

That sounds like covid. I had about 48 hours of extreme fatigue and then started to feel better. Hopefully you'll be able to start training again tomorrow or the day after

Very likely. Covid was the only thing that caused headache and some digestive issues for me and I had it again during these days.
But the intense fatigue was new for me, I cannot remember I was in bed for 17 hours at any time in my life
Anyway, can't change it, so will restart training whenever ready.

[Dangerscouse]

1:25:16.0 21,097m 2:01.2 196 975 19 131
12:10.5 3,000m 2:01.7 194 967 20 123
12:08.6 6,000m 2:01.4 195 972 20 126
12:08.2 9,000m 2:01.3 196 973 20 131
12:06.6 12,000m 2:01.1 197 978 20 134
12:06.3 15,000m 2:01.0 197 979 20 135
12:06.2 18,000m 2:01.0 197 979 20 134
12:06.0 21,000m 2:01.0 198 979 20 139
0:23.6 21,097m 2:01.6 194 969 20 137

[petererg]

1hr row at 20 s/m.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,891m 2:09.5 161 853 20 128
10:00.0 2,350m 2:07.6 168 878 20 129
20:00.0 2,327m 2:08.9 163 862 20 127
30:00.0 2,322m 2:09.1 162 858 20 127
40:00.0 2,315m 2:09.5 161 853 20 130
50:00.0 2,288m 2:11.1 155 834 20 131
1:00:00.0 2,289m 2:11.0 155 835 20 129

[Dangerscouse]

1:15:07.8 18,000m 2:05.2 178 913 18 122
9:24.7 2,250m 2:05.4 177 909 18 116
9:23.9 4,500m 2:05.3 178 912 18 119
9:24.1 6,750m 2:05.3 178 911 18 120
9:23.4 9,000m 2:05.2 178 913 18 124
9:23.4 11,250m 2:05.2 178 913 18 124
9:22.9 13,500m 2:05.0 179 915 18 125
9:22.6 15,750m 2:05.0 179 916 18 126
9:22.7 18,000m 2:05.0 179 916 18 125

I didn't have enough time or enthusiasm for a HM, but this felt better than I expected

[nick rockliff]

10kr20 this evening

Time Meters Pace Watts Cal/Hr S/M
39:58.9 10,000m 1:59.9 203 998 20 137
3:59.9 1,000m 1:59.9 203 997 20 123
4:00.0 2,000m 2:00.0 203 997 20 129
3:59.9 3,000m 1:59.9 203 997 20 133
3:59.9 4,000m 1:59.9 203 997 20 137
4:00.0 5,000m 2:00.0 203 997 20 138
3:59.9 6,000m 1:59.9 203 997 20 140
3:59.8 7,000m 1:59.9 203 998 20 140
3:59.9 8,000m 1:59.9 203 997 20 144
3:59.9 9,000m 1:59.9 203 997 20 145
3:59.8 10,000m 1:59.9 203 998 20 145

[p_b82]

tried to make an excuse and not row today, but told myself to sit down and do a shorter sharper session.

Time Meters Pace Watts Cal/Hr S/M
8:36.6 2,038m 2:06.7 172 891 20 159
4:00.0 946m 2:06.8 171 890 21 152
8:00.0 950m 2:06.3 174 897 21 163
8:36.6 142m 2:08.8 164 862 20 162

not sure if it was mental, or actual physical, but needed to stop after 8.5mins and stretch my back out.

put in 12 mins for over/unders.

Time Meters Pace Watts Cal/Hr S/M
12:00.0 2,859m 2:05.9 175 903 23 171
3:00.0 739m 2:01.7 194 966 26 168
6:00.0 683m 2:11.7 153 826 22 169
9:00.0 748m 2:00.3 201 991 25 177
12:00.0 690m 2:10.4 158 842 22 173

[petererg]

10k at 2:10

Time Meters Pace Watts Cal/Hr S/M
44:03.2 10,163m 2:10.0 159 847 19 131
10:00.0 2,336m 2:08.4 165 868 19 132
20:00.0 2,302m 2:10.3 158 844 20 132
30:00.0 2,293m 2:10.8 156 837 19 131
40:00.0 2,304m 2:10.2 159 845 20 131
44:03.2 928m 2:11.0 156 835 20 128

[Ron Ergs]

This weekend I was reading through past threads for training ideas and I bumped into a thread from 2023 where poster Tsnor (thanks!) pointed out to Nils van der Poel's extensive training guide (https://www.howtoskate.se/). There's a lot of great stuff in there but what caught my attention for today's session were the details of the 10k workouts he does during specific season (page 12) which he breaks down as 
3x8 laps (3200) w/ 1:20 rest -> 30 min rest -> 3x8 laps (3200) w/ 1:20 rest. This idea of a moderate rest intrigued me - I'd always consider am/pm sessions but it's hard for me to do that - but throw in a quick breather and then get going again sounded great!

My favorite workout is 13 x 1k w/ 1 min rest. Right now I'm transitioning back to faster intervals (being comfortable w/ being uncomfortable) and I knew I'd probably do only 8 or 10 1ks while working my way back to the full 13. But, inspired by the training idea of introducing a break in between intervals I instead did...
8x1k w/ 1min rest avg 1:47.5 -> 10 min easy spin/rest -> 6x1k w/ 1 min rest avg 1:47.5
(then later in the day I put in 90 min on the bikeerg w/ an average hr of 124)

What I know for sure is that I got 14 intervals in rather than the 8 or 10 I thought I'd have in me today - so for that I'm grateful. On the other hand having the 10 min break between intervals definitely made the workout easier (obviously!). For 13 1ks there's no where to hide - the bite starts to hit at interval 7 or 8 and I still have almost as many to go - but here it was just get through 8 and then get a big mental relief. That said, I think I'll keep experimenting with this 10 min break between intervals as I think about trying to maximize my time spent training at faster splits.