What Training Have You Done Today?

[Dangerscouse]

I think you were the one telling me we need to talk about cooldown and how it should look like

Hahaha, yep, guilty as charged!! I did say that, but it just felt like a lost opportunity this morning, probably very similar to your feeling and just shows it can be easy to form an opinion that isn't wholly correct from just seeing one view.

IIRC, your pre- 'cooldown' session was a lot more intense than mine? With hindsight I at least partly stopped as I was expecting it to be worse, so I started to convince myself that it was.

[p_b82]

not feeling it today.

warm up
Time Meters Pace Watts Cal/Hr S/M
5:00.0 1,159 2:09.4 161 855 23 143

followed by - a sorta HD (aim was 200W for longer than 2k, and motivation to squeeze out more just wasn't there)
Time Meters Pace Watts Cal/Hr S/M
9:07.0 2,256 2:01.2 196 976 25 171
3:00.0 743 2:01.1 197 977 26 166
6:00.0 748 2:00.3 201 991 26 173
9:00.0 751 1:59.8 203 999 26 175
9:07.0 14 4:10.0 22 377 0 175

low rate to finish
Time Meters Pace Watts Cal/Hr S/M
6:00.0 1,377 2:10.7 157 839 21 162

[Dangerscouse]

17:05.7 5,000 1:42.5 324 1416 25
3:26.4 1,000 1:43.2 318 1395 25
3:25.1 2,000 1:42.5 325 1416 25
3:25.6 3,000 1:42.8 322 1408 25
3:26.0 4,000 1:43.0 320 1402 25
3:22.6 5,000 1:41.3 337 1458 26

A 5k PB. The most important thing after last week's aborted 2k was to finish it, so I set out at 6k pace with a little push in the last few hundred metres. Part of me wishes I'd started to wind it up earlier, but it's still a giant step closer to sub 17. I turn 35 end of August, that would be a nice present

I'm not surprised that you managed this. Is that 1:43 at 4k(ish) deliberate or a mini wobble? If it's not the latter, coupled with r28+, you've definitely got sub 17 in your sights. I always have a wobble with circa 1200m to go. Too far to feel like you're almost done, and far enough for it to have sank its teeth into your endurance.

[Sakly]

I think you were the one telling me we need to talk about cooldown and how it should look like

Hahaha, yep, guilty as charged!! I did say that, but it just felt like a lost opportunity this morning, probably very similar to your feeling and just shows it can be easy to form an opinion that isn't wholly correct from just seeing one view.

IIRC, your pre- 'cooldown' session was a lot more intense than mine? With hindsight I at least partly stopped as I was expecting it to be worse, so I started to convince myself that it was.

I cannot remember the session when my cooldown was actually a workout in itself
Some days I only do what feels right. At this day it was a hard "cooldown", on other days it's a light session. My training is not very well structured at all - who cares

[alex9026]

That's such a huge step! Now you are way ahead and I doubt to get near to you again near time...

Ha, about time I took advantage of these longer limbs and extra weight!

Great work on the PB, Alex, and a strong finish at that! I assume this is a significant improvement over your prior PB? I mean this in the most complimentary way, you've got potential to go MUCH faster if you can get used to rating higher for these mid-distance pieces. Your volume over the recent months suggests your aerobic capacity can support it, it's just a matter of spending time at the higher rates to acclimate. I would not be surprised if a 1:41.0 is within reach soon if you can get comfortable sitting at ~r27/28.

Appreciate the feedback and Stu highlighted it too, my rate is 'holding me back' so really wanting to string a few cycles of higher rate work together. It was a significant improvement but not a fair comparison as I hadn't tested in twelve months. Shows the aerobic work is paying off, though.

Good step towards sub 17, well done.

Thanks Nick. I'd like to get my Erg outside too, but I've no flat surface long enough that is an open enough area...

I'm not surprised that you managed this. Is that 1:43 at 4k(ish) deliberate or a mini wobble? If it's not the latter, coupled with r28+, you've definitely got sub 17 in your sights. I always have a wobble with circa 1200m to go. Too far to feel like you're almost done, and far enough for it to have sank its teeth into your endurance.

Funnily enough, similar feeling to what you describe here. It was a "I've not just done 3700/3800 metres to let my foot off the gas now" moment and I did slow just a tad. That, coupled with my start being a smidge slower, is an easy fix. Quite confident it will be in the bag before the English Indoors, possibly at a rate 26/27 (I'd need to check, but I think my 6k was R24 across the board and I was clinging on there).

[MPx]

17:05.7 5,000 1:42.5 324 1416 25
A 5k PB.

That's a great score Alex - and even better news that we'll see you do it all again soon to shed those other 6 secs.

[KeithT]

17:05.7 5,000 1:42.5 324 1416 25
3:26.4 1,000 1:43.2 318 1395 25
3:25.1 2,000 1:42.5 325 1416 25
3:25.6 3,000 1:42.8 322 1408 25
3:26.0 4,000 1:43.0 320 1402 25
3:22.6 5,000 1:41.3 337 1458 26

A 5k PB. The most important thing after last week's aborted 2k was to finish it, so I set out at 6k pace with a little push in the last few hundred metres. Part of me wishes I'd started to wind it up earlier, but it's still a giant step closer to sub 17. I turn 35 end of August, that would be a nice present

On the subject of cool downs:

35:52.2 9,000 1:59.5 205 1004 18
12:25.5 3,000 2:04.2 182 927 18
12:08.2 6,000 2:01.3 196 973 18
11:18.5 9,000 1:53.0 242 1132 19

A good morning, I should sleep well later before night shift...

Wow! Impressive PB! Sub 17 would be a major milestone and I think you will get it soon.

[jcross485]

7/8 - Strength work. A little fatigue from yesterdays erg session but felt good overall. Elbows had no issue so kept the weighted pull-ups and weighted dips in, again a bit conservative. Finished the session in under 50 mins again even though there were a lot more reps than the last and felt strong throughout, in fact I felt a bit stronger with each set.

Warmup: Band Dislocations, Barbell Row, Standing Press, SLDL/RDL, Band Dislocations (10 reps each; 2 rounds).

Deadlift: 135 x 5, 205 x 5, 265 x 5, 315 x 5 x 5 sets (10 band dislocations after each set).

Weighted Pull-Up & Weighted Dip: BW x 5, +15lbs x 5 x 5 sets (10 band dislocations after each set).

Ab Wheel Rollout: BX x 5, +10kg Weight Vest x 5 x 5 sets (10 band dislocations after each set).

[nick rockliff]

Erg still outside but sun out all day today so had to relocate it out of the sun.

Same session as yesterday but forgot to set my splits to five mins.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,526 2:05.9 175 902 20 134
8:00.0 1,905 2:05.9 175 902 20 124
16:00.0 1,905 2:05.9 175 902 20 131
24:00.0 1,905 2:05.9 175 902 20 136
32:00.0 1,906 2:05.9 175 903 20 140
40:00.0 1,906 2:05.9 175 903 20 142

End HR 5 bpm lower than yesterday which is good.

[rdraheim]

learning to row slow today

goals:

1. 30m00s duration
2. HR below 140
3. spm between 18 and 20
4. as steady as possible

https://ibb.co/zTpzwFgf --> spm (avg: 19)
https://ibb.co/CSk6mWc --> split (avg: 2:31.5/500m)
https://ibb.co/p634dS5L --> W (avg: 103)
https://ibb.co/FP02y2z --> HR (avg: 129 max: 142)
d: 6023m
t: 30:25.9

getting ready for the Pete's plan after a 2k test

[alex9026]

That's a great score Alex - and even better news that we'll see you do it all again soon to shed those other 6 secs.

Wow! Impressive PB! Sub 17 would be a major milestone and I think you will get it soon.

Thanks gents, much like a 6:20 2k, they'll feel like good milestones to tick off.

[alex9026]

1:00:00.0 15,527 1:55.9 225 1073 20
20:00.0 5,152 1:56.4 222 1062 20
20:00.0 5,155 1:56.3 222 1063 20
20:00.0 5,220 1:54.9 230 1093 20

3x20:00/1:15. Had 18-20k in mind, but with 5x1500's planned tomorrow and another night shift ahead of me, this felt a more sensible approach. Also, I wanted an excuse to catch what I could of today's stage of the Tour de France.

[flatbread]

2 x 20 threshold

1:00:01.9 14,847 2:01.3 196 974 23 133

5:00.0 1,173 2:07.8 167 876 20 124
10:00.0 1,182 2:06.9 171 889 20 125
15:00.0 1,296 1:55.7 226 1076 25 133
20:00.0 1,300 1:55.3 228 1084 25 138
25:00.0 1,301 1:55.2 228 1085 25 142
30:00.0 1,303 1:55.1 229 1089 25 140
35:00.0 1,031 2:25.4 114 691 17 121
40:00.0 1,299 1:55.4 227 1082 27 136
45:00.0 1,302 1:55.2 229 1087 27 139
50:00.0 1,304 1:55.0 230 1091 27 142
55:00.0 1,314 1:54.1 235 1109 28 142
1:00:00.0 1,038 2:24.5 116 699 17 115
1:00:01.9 4 3:57.5 26 389 0 141

[Dangerscouse]

1:04:01.4 15,758 2:01.8 193 965 19 135
9:07.7 2,250 2:01.7 194 968 20 128
9:07.3 4,500 2:01.6 195 969 20 129
9:07.6 6,750 2:01.6 194 968 20 131
9:08.0 9,000 2:01.7 194 966 20 139
9:08.5 11,250 2:01.8 193 965 20 139
9:12.7 13,500 2:02.8 189 950 20 140
9:07.3 15,750 2:01.6 195 969 20 143
0:02.3 15,758 2:23.7 118 705 0 143

Planned on 18k, but I knew it was a case of diminishing returns so I called it a day at the end of the seventh interval

[Dangerscouse]

Also, I wanted an excuse to catch what I could of today's stage of the Tour de France.

I'm quite surprised how quickly Van der Poel crumbled at the finish, or maybe Poggy just outclassed him.