What Training Have You Done Today?

[Dangerscouse]

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"

Ime, you need to now pull back a bit and get some easy wins. For example, don't try and do a 12k, do 3 x 4k, or 4 x 3k. A 12k is quite a long distance, especially so when you're not in a good headspace. The excuses will easily drown out the timid responses to keep going, but breaking it up will make it more acceptable.

We all have micro and macro cycles, so don't try and fight against it, try to manage it, exactly like we always suggest for the 'inner chimp battle'.

Also, try to remember what works best for you and keep that firmly in mind, as any deviations from that can be unusually magnified and become even more detrimental.

[p_b82]

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.

It was a rice heavy almost kedgeree (brown basmati, peas, and plenty of fish) - 7pmish. couple of ciders, but no other food.

I'm just never good exercising in the mornings, and it was stupid to think today would be any better tbh. (even my hikes after fuel before I leave I start off slowly)

[p_b82]

Ime, you need to now pull back a bit and get some easy wins. For example, don't try and do a 12k, do 3 x 4k, or 4 x 3k. A 12k is quite a long distance, especially so when you're not in a good headspace. The excuses will easily drown out the timid responses to keep going, but breaking it up will make it more acceptable.

We all have micro and macro cycles, so don't try and fight against it, try to manage it, exactly like we always suggest for the 'inner chimp battle'.

Also, try to remember what works best for you and keep that firmly in mind, as any deviations from that can be unusually magnified and become even more detrimental.

Yeah I hear you Stu - and in fact I just ticked off a 3rd 20mins out of principle; so 13+k done instead of 12k as it was over 3x 20's.

Time Meters Pace Watts Cal/Hr S/M
20:00.0 4,557m 2:11.6 153 827 22

My main issue with the breaking it down into chunks it is makes it harder (for me) to add them all up together again, which was why solid pieces with no rests was my go-to.
but when the chimp says to quit after 10 mins, another 40 feels like a very long way to push through!

[Dangerscouse]

1:04:10.2 16,093m 1:59.6 204 1003 20 133
11:58.2 3,000m. 1:59.7 204 1002 20 125
11:58.4 6,000m. 1:59.7 204 1001 20 131
11:56.9 9,000m. 1:59.4 205 1006 20 134
11:57.4 12,000m 1:59.5 205 1004 20 138
11:58.0 15,000m 1:59.6 204 1002 20 137
4:21.3 16,093m 1:59.5 205 1005 20 136

I started this at 16:10 due to lack of time and inclination up until then, but I still had a bit too much lunch and mince pies in my belly, so it felt a little bit unpleasant even though 10 miles is always a good distance for me.

It's funny how the numbers hide a significant wobble. From 12k to 13.5k the average pace dropped to 2:00.5 and I fully intended to carry on at that, but I had an unexpected word with myself and wrestled it back under control.

Sometimes it's sessions like this that can make a difference that is far bigger than the effort required.

[Dangerscouse]

1:23:25.9 21,097m 1:58.6 210 1021 23 136
11:52.5 3,000m 1:58.7 209 1019 23 129
11:52.1 6,000m 1:58.6 209 1020 23 132
11:51.7 9,000m 1:58.6 210 1021 23 135
11:51.6 12,000m 1:58.6 210 1022 23 138
11:51.7 15,000m 1:58.6 210 1021 23 139
11:51.5 18,000m 1:58.5 210 1022 23 141
11:51.8 21,000m 1:58.6 210 1021 23 140
0:23.0 21,097m 1:58.5 210 1022 23 141

Another bumpy ride. I increased the stroke rate to take off some pressure but it still felt a bit of an effort and I could have happily HDed.

[Kerry1960]

Did 30 mins fastish on an exercise bike yesterday just to freshen things up a bit which seemed fine at the time but hip flexors were complaining when I got on the erg this morning so just a 30 min steady state session today.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,685m 2:14.6 143 793 21
6:00.0 1,327m 2:15.6 140 782 22
12:00.0 1,334m 2:14.9 142 790 21
18:00.0 1,332m 2:15.1 142 788 21
24:00.0 1,344m 2:13.9 146 801 22
30:00.0 1,349m 2:13.4 147 807 22

[Sakly]

1:23:25.9 21,097m 1:58.6 210 1021 23 136
11:52.5 3,000m 1:58.7 209 1019 23 129
11:52.1 6,000m 1:58.6 209 1020 23 132
11:51.7 9,000m 1:58.6 210 1021 23 135
11:51.6 12,000m 1:58.6 210 1022 23 138
11:51.7 15,000m 1:58.6 210 1021 23 139
11:51.5 18,000m 1:58.5 210 1022 23 141
11:51.8 21,000m 1:58.6 210 1021 23 140
0:23.0 21,097m 1:58.5 210 1022 23 141

Another bumpy ride. I increased the stroke rate to take off some pressure but it still felt a bit of an effort and I could have happily HDed.

210W over >80mins are still 210W and a serious amount of work, regardless of stroke rate.

[bassongirl]

17:34.4 4,000m 2:11.8 153 826 26 177
4:23.8 1,000m 2:11.9 153 824 27 173
r: 5:00 15m
4:24.0 1,000m 2:12.0 152 823 26 178
r: 5:00 20m
4:23.8 1,000m 2:11.9 153 824 26 179
r: 5:00 13m
4:22.9 1,000m 2:11.4 154 830 26 180
r48m

This one was planned to be 2k+1 (2:12). So I'm pleased with it. Nevertheless I'm feeling drained today due to lack of good sleep, stress, having a little headache and a sore back

[Sakly]

17:34.4 4,000m 2:11.8 153 826 26 177
4:23.8 1,000m 2:11.9 153 824 27 173
r: 5:00 15m
4:24.0 1,000m 2:12.0 152 823 26 178
r: 5:00 20m
4:23.8 1,000m 2:11.9 153 824 26 179
r: 5:00 13m
4:22.9 1,000m 2:11.4 154 830 26 180
r48m

This one was planned to be 2k+1 (2:12). So I'm pleased with it. Nevertheless I'm feeling drained today due to lack of good sleep, stress, having a little headache and a sore back

Went well under these conditions. Now take a good rest with some proper food. That's something you can take care of at least. The stress part can easily build up and is the hardest part to deal with

[Sakly]

Thought about a steady today, but will skip that for a full rest day.
Last 5 weeks I averaged ~87k, this week summing up 73k. All weeks including 3 intense gym sessions, so training overall really working well.
Hopefully a full rest day will give me a boost, as I plan to attack the team challenge tomorrow, which is a 10x1min on/off and I really want a good result in this one

[alex9026]

16:59.8 5,000m 1:41.9 330 1435 28
3:26.2 1,000m 1:43.1 319 1399 27
r: 3:00 17m
3:26.1 1,000m 1:43.0 320 1400 28
r: 3:00 18m
3:25.4 1,000m 1:42.7 323 1412 28
r: 3:00 22m
3:24.7 1,000m 1:42.3 326 1423 28
r: 3:00 16m
3:17.3 1,000m 1:38.6 365 1554 30
r: 3:00 23m

5k w/u in 20mins and repeated it for a cool down. First time I've pulled over 8k since early October (so definitely no 87km weeks for me Sakly), so although broken, feels good to get this in. Mind, last time I did this session I was 1:38's across the board, so a little catching up to do!

[Dangerscouse]

17:34.4 4,000m 2:11.8 153 826 26 177
4:23.8 1,000m 2:11.9 153 824 27 173
r: 5:00 15m
4:24.0 1,000m 2:12.0 152 823 26 178
r: 5:00 20m
4:23.8 1,000m 2:11.9 153 824 26 179
r: 5:00 13m
4:22.9 1,000m 2:11.4 154 830 26 180
r48m

This one was planned to be 2k+1 (2:12). So I'm pleased with it. Nevertheless I'm feeling drained today due to lack of good sleep, stress, having a little headache and a sore back

So, you're feeling drained, and you then knock out a 2k +1 , or maybe + 0.5? Imagine what you're capable of on a good day, so you need to do another 2k soon

[Dangerscouse]

210W over >80mins are still 210W and a serious amount of work, regardless of stroke rate.

Thanks mate. My digestion isn't happy at the moment, so it's making it slightly harder than it would normally be, but you're right, I should be focusing on the positives.

Having two days that I wasn't firing on all cylinders, but still got it done, will pay dividends soon enough. I just have to strike that fine balance between training and straining.

[Sakly]

210W over >80mins are still 210W and a serious amount of work, regardless of stroke rate.

Thanks mate. My digestion isn't happy at the moment, so it's making it slightly harder than it would normally be, but you're right, I should be focusing on the positives.

Having two days that I wasn't firing on all cylinders, but still got it done, will pay dividends soon enough. I just have to strike that fine balance between training and straining.

Digestive issues are always making things worse. Luckily, I have my digestion fully in check since I had my issues. Nonetheless, I make sure not to eat for at least 3-4h - best case 5h - before doing anything movement related, even if it's not hard stuff.

[Cyclingman1]

My entry is for "Training effort of the day."

Total right knee replacement 18 days ago. It's been a bitch. Tourniquet produced massive swelling and pain. Thank God for 10 mg oxycodone.
Got on erg a few days ago [just barely]: 1K, virtually no ROM. Swelling starting to recede.

Fast forward to today. 5K @2:13.6. [2K: 2:17.4; 3K: 2:11]. Relevant data: DF: 124. SPM: 32. Age 78, near 79. ROM: maybe 2/3 slide: short of chain housing by ~18 in. Not sure how I'm doing relatively speaking. There no TKR rankings. Definitely fatiguing.

No formal PT program. Plan on adding spin bike, half squats, leg extensions, etc.

I occasionally see TKR postings, though most lack detail. One dude, Sir P, claims 19:00 5K 4 months after surgery. Nice goal.