What Training Have You Done Today?

[jcross485]

11/7 (am): Strength work. 100, 200, 300, 400. 20 rounds of 5 Pull-Ups, 10 Push-Ups, 15 Air Squats, 20 Walking Lunges (10 per leg) wearing my 10kg weight vest in just under an hour. This definitely felt like a "threshold" type effort. It wasn't that challenging for the upper body movements as I've been doing more but the lower body was feeling it and HR got up. Pleased with how it went overall.

11/7 (pm): Strength work (again). 100, 200, 300, 400. 20 rounds of 5 Pull-Ups, 10 Push-Ups, 15 Air Squats, then into 400 straight (200 per leg) Walking Lunges wearing my 10kg weight vest. Felt pretty good and strong and got the first three movements done in right around 40 mins without too much trouble; I was thinking my legs would hold up better doing it this way but I was very, very wrong. I got done a few mins faster than the morning session but the walking lunges were brutal on both legs and lungs.

[Sakly]

My wife and I have known each other going on 30 years at this point...went to elementary, middle, and high school together...and have been together for a very long time but didn't actually get married until 2014.

Wow, that's a very long time in relation to your age!
For me and my wife it is a similar story, but not for so long. We know each other from school as well, but it all started, when she invited me to her 17th birthday
Have a nice day out with her and enjoy the lunch with your boys!

[Dangerscouse]

1:19:36.4 21,097m 1:53.2 241 1130 26 150
11:19.4 3,000m. 1:53.2 241 1129 26 140
11:18.9 6,000m 1:53.1 242 1131 26 146
11:18.0 9,000m. 1:53.0 243 1134 26 150
11:19.3 12,000m 1:53.2 241 1130 26 152
11:21.4 15,000m 1:53.5 239 1122 26 152
11:21.0 18,000m 1:53.5 239 1123 26 155
11:18.1 21,000m 1:53.0 242 1134 26 160
0:20.4 21,097m 1:45.1 301 1335 27 160

It was a bad day for a good result and a great example of why you shouldn't always believe your thoughts.

I really had to peel myself out of bed and was very tempted to do nothing at all today. I kept it at r26 instead of my preferred r28 to keep it slightly under control, so there's hopefully more to squeeze out on another day.

It's a SB by almost two minutes just to show how I've really not been firing on all cylinders for quite a while.

[Sakly]

1:19:36.4 21,097m 1:53.2 241 1130 26 150
11:19.4 3,000m. 1:53.2 241 1129 26 140
11:18.9 6,000m 1:53.1 242 1131 26 146
11:18.0 9,000m. 1:53.0 243 1134 26 150
11:19.3 12,000m 1:53.2 241 1130 26 152
11:21.4 15,000m 1:53.5 239 1122 26 152
11:21.0 18,000m 1:53.5 239 1123 26 155
11:18.1 21,000m 1:53.0 242 1134 26 160
0:20.4 21,097m 1:45.1 301 1335 27 160

It was a bad day for a good result and a great example of why you shouldn't always believe your thoughts.

I really had to peel myself out of bed and was very tempted to do nothing at all today. I kept it at r26 instead of my preferred r28 to keep it slightly under control, so there's hopefully more to squeeze out on another day.

It's a SB by almost two minutes just to show how I've really not been firing on all cylinders for quite a while.

This session and your recent intervals for TOC absolutely pointing into the right direction!
Very nice

[nick rockliff]

1:19:36.4 21,097m 1:53.2 241 1130 26 150
11:19.4 3,000m. 1:53.2 241 1129 26 140
11:18.9 6,000m 1:53.1 242 1131 26 146
11:18.0 9,000m. 1:53.0 243 1134 26 150
11:19.3 12,000m 1:53.2 241 1130 26 152
11:21.4 15,000m 1:53.5 239 1122 26 152
11:21.0 18,000m 1:53.5 239 1123 26 155
11:18.1 21,000m 1:53.0 242 1134 26 160
0:20.4 21,097m 1:45.1 301 1335 27 160

It was a bad day for a good result and a great example of why you shouldn't always believe your thoughts.

I really had to peel myself out of bed and was very tempted to do nothing at all today. I kept it at r26 instead of my preferred r28 to keep it slightly under control, so there's hopefully more to squeeze out on another day.

It's a SB by almost two minutes just to show how I've really not been firing on all cylinders for quite a while.

Nice session Stu.

[iain]

1:19:36.4 21,097m 1:53.2 241 1130 26 150
It was a bad day for a good result and a great example of why you shouldn't always believe your thoughts.

It's a SB by almost two minutes just to show how I've really not been firing on all cylinders for quite a while.

Congrats. I've often had good HMs when feeling low. I think the boost of doing well despite everything somehow makes pushing on tired muscles through the last 30 min seem easier!

[Sakly]

Blindrowing low rate HM. After yesterdays effort I wasn't really in the mood to do something, but after a few minutes on the erg all eased up and I got into a flow

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:25:38	21,097m	2:01.7	194	967	17	138
10:35.8	2,638m	2:00.5	200	988	18	142
10:35.5	5,276m	2:00.4	200	989	18	131
10:42.7	7,914m	2:01.8	194	966	18	141
10:49.4	10,552m	2:03.0	188	945	18	137
10:45.3	13,190m	2:02.3	191	958	18	139
10:47.4	15,828m	2:02.7	189	951	18	135
10:45.4	18,466m	2:02.3	191	958	18	141
10:36.5	21,097m	2:00.9	198	980	18	143

[nick rockliff]

Finished the week with a 10k r22

Time Meters Pace Watts Cal/Hr S/M
39:39.2 10,000m 1:58.9 208 1015 22 138
3:58.1 1,000m 1:59.0 207 1013 22 126
3:57.8 2,000m 1:58.9 208 1016 22 130
3:57.8 3,000m 1:58.9 208 1016 22 133
3:57.9 4,000m 1:58.9 208 1015 22 136
3:58.0 5,000m 1:59.0 208 1014 22 139
3:58.0 6,000m 1:59.0 208 1014 22 142
3:57.9 7,000m 1:58.9 208 1015 22 144
3:57.9 8,000m 1:58.9 208 1015 22 145
3:57.9 9,000m 1:58.9 208 1015 22 147
3:57.9 10,000m 1:58.9 208 1015 22 144

[alex9026]

30:00.0 7,849m 1:54.6 232 1098 20
6:00.0 1,543m 1:56.6 220 1058 20
12:00.0 1,537m 1:57.1 218 1049 20
18:00.0 1,561m 1:55.3 228 1085 20
24:00.0 1,572m 1:54.5 233 1102 20
30:00.0 1,636m 1:50.0 263 1204 20

First outing in the best part of four weeks. First 25mins felt comfortable before turning the gas on, that's when a lack of practice really kicked in!

Great half there Stu, quality work.

[winniewinser]

Team Oarsome Challenge....9x750m/2'R

25:06.6 6,750m 1:51.6 252 1166 25
2:48.7 750m 1:52.4 246 1146 25
2:48.6 750m 1:52.4 246 1148 25
2:48.7 750m 1:52.4 246 1146 25
2:48.6 750m 1:52.4 246 1148 25
2:48.6 750m 1:52.4 246 1148 25
2:48.6 750m 1:52.4 246 1148 25
2:48.5 750m 1:52.3 247 1149 25
2:48.5 750m 1:52.3 247 1149 25
2:37.6 750m 1:45.0 302 1338 30

[jcross485]

1:19:36.4 21,097m 1:53.2 241 1130 26 150
11:19.4 3,000m. 1:53.2 241 1129 26 140
11:18.9 6,000m 1:53.1 242 1131 26 146
11:18.0 9,000m. 1:53.0 243 1134 26 150
11:19.3 12,000m 1:53.2 241 1130 26 152
11:21.4 15,000m 1:53.5 239 1122 26 152
11:21.0 18,000m 1:53.5 239 1123 26 155
11:18.1 21,000m 1:53.0 242 1134 26 160
0:20.4 21,097m 1:45.1 301 1335 27 160

It was a bad day for a good result and a great example of why you shouldn't always believe your thoughts.

I really had to peel myself out of bed and was very tempted to do nothing at all today. I kept it at r26 instead of my preferred r28 to keep it slightly under control, so there's hopefully more to squeeze out on another day.

It's a SB by almost two minutes just to show how I've really not been firing on all cylinders for quite a while.

That's a very, very strong HM! Nice work!

Blindrowing low rate HM. After yesterdays effort I wasn't really in the mood to do something, but after a few minutes on the erg all eased up and I got into a flow

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:25:38	21,097m	2:01.7	194	967	17	138
10:35.8	2,638m	2:00.5	200	988	18	142
10:35.5	5,276m	2:00.4	200	989	18	131
10:42.7	7,914m	2:01.8	194	966	18	141
10:49.4	10,552m	2:03.0	188	945	18	137
10:45.3	13,190m	2:02.3	191	958	18	139
10:47.4	15,828m	2:02.7	189	951	18	135
10:45.4	18,466m	2:02.3	191	958	18	141
10:36.5	21,097m	2:00.9	198	980	18	143

Another HM...I need to do one again at some point!

[Dangerscouse]

30:00.0 7,849m 1:54.6 232 1098 20
6:00.0 1,543m 1:56.6 220 1058 20
12:00.0 1,537m 1:57.1 218 1049 20
18:00.0 1,561m 1:55.3 228 1085 20
24:00.0 1,572m 1:54.5 233 1102 20
30:00.0 1,636m 1:50.0 263 1204 20

First outing in the best part of four weeks. First 25mins felt comfortable before turning the gas on, that's when a lack of practice really kicked in!

Great half there Stu, quality work.

Thanks Alex, but that 30r20 with four weeks off is better, all things considered. I'm useless after one week off, nevermind four

[jcross485]

11/8: Aerobic work. 60 mins on the treadmill, 15% incline, 3.0 mph, 10kg weight vest. This seems to keep my HR in about the same place as a bit faster pace and lower inclince (truly aerobic high Z1 to low Z2) but feels like it has a slightly more strength bias with the legs. I am not under the impression that weight vest walking will have a big carry over to the erg when I get back on it but I would rather do things with a strength bias if my HR is the same.

11/9 (am): Murph. It was time to do something stupid (in a good way) so went for it. PR by a bit over 3 mins; finished a full partitioned Murph in 44:51. 1 mile run; 20 rounds of 5 pull-ups, 10 push-ups, 15 squats; 1 mile run...all with a 10kg weight vest. Absolutely wrecked after, laid on the ground as soon as that last mile finished for a good 10 mins looking at the sky contemplating life choices but I do believe its good to go to that place ever so often.

FaceTimed with the boys afterwards and they gave me my agenda for when I get home tomorrow...they wanted to make sure I had time in the garage at some point but after being away 5 1/2 weeks, a workout can wait until they're at school on Monday...so tomorrow will be travel, a boys lunch of sushi and hibachi at a local place we can walk to, then Lego building in the afternoon.

11/9 (pm): Something stupid again knowing tomorrow I'll be off and eating. I actually felt pretty good once I had some food and water after the morning session so did another hard session (all with 10kg weight vest):

1km run
5 rounds - 5 pull-ups, 10 push-ups, 15 squats
1km run
5 rounds - 5 pull-ups, 10 push-ups, 15 squats
1km run
5 rounds - 5 pull-ups, 10 push-ups, 15 squats
1km run
5 rounds - 5 pull-ups, 10 push-ups, 15 squats
1km run

Finished this one feeling a lot more empty than I thought I would have at the beginning; caught up to me pretty quick by the end which I am sure was the morning effort. Going to spend the rest of the evening making sure I get a bit of food and a lot of hydration in before an early alarm for my flight home.

[Dangerscouse]

1:19:36.4 21,097m 1:53.2 241 1130 26 150
It was a bad day for a good result and a great example of why you shouldn't always believe your thoughts.

It's a SB by almost two minutes just to show how I've really not been firing on all cylinders for quite a while.

Congrats. I've often had good HMs when feeling low. I think the boost of doing well despite everything somehow makes pushing on tired muscles through the last 30 min seem easier!

Thanks Iain. It was definitely a mental wrestling match, which is why I dropped the pace a bit to just get a decent result rather than HD. I was thoroughly prepared for HDing at circa 15k but that was mental weakness rather than necessity

[Dangerscouse]

Murph. It was time to do something stupid (in a good way) so went for it. PR by a bit over 3 mins; finished a full partitioned Murph in 44:51. 1 mile run; 20 rounds of 5 pull-ups, 10 push-ups, 15 squats; 1 mile run...all with a 10kg weight vest. Absolutely wrecked after, laid on the ground as soon as that last mile finished for a good 10 mins looking at the sky contemplating life choices but I do believe its good to go to that place ever so often.

FaceTimed with the boys afterwards and they gave me my agenda for when I get home tomorrow...they wanted to make sure I had time in the garage at some point but after being away 5 1/2 weeks, a workout can wait until they're at school on Monday...so tomorrow will be travel, a boys lunch of sushi and hibachi at a local place we can walk to, then Lego building in the afternoon.

The perfect combination of punishment and reward. Well done Jonathan, three mins PB is a massive result. There's something about lying on the floor and wondering why you do what you do that really invigorates me.

Life is short, and you need to grasp opportunities when they present themselves as it's so unpredictable. Never take the things that matter for granted. It's almost a year since Andy passed away, and nine years since Jamie passed, so I'm very reflective at this time of year. Two good men who died far too young will do that to you I suppose.