What Training Have You Done Today?

[Dangerscouse]

Felt stronger the further in to the session I got.

It's all too rare this type of session, and you properly cranked it up on the last one

[Dangerscouse]

Really strong result here!

That's a really solid result for just a random HM that you didn't push too hard for.

Thanks fellas. I was cold when I sat down, so it was partly based on getting warm

My fitness doesn't seem to be an issue, so I just need my confidence to catch up and I'll be in a good place. No notable issues with my back either, so I'll get back to it properly next week, or maybe Sunday.

[p_b82]

first row of 2025, and I had aimed to do a low rate (very low for me) 45mins to get the stoke power up a bit, but my mind wandered and at 15mins point I switched things up. that said, mentally I was weak and hd'd before I'd got to 30mins even though it still felt "ok"

Time Meters Pace Watts Cal/Hr S/M
26:18.3 5,994m 2:11.6 153 827 21 169
7:30.0 1,667m 2:14.9 142 789 18 156
15:00.0 1,696m 2:12.6 150 815 17 167
22:30.0 1,708m 2:11.7 153 826 24 172
26:18.2 923m 2:03.6 185 937 26 181

threw in 2mins after a little while as I was annoyed, target was 250W; which quickly became 300W - forgot to weigh the erg down, and it would appear that 280W+ = erg sliding on the floor and stroke length got shorter than planned as my fan suddenly got in the way (or need to put the other side of the legs so it slides with the erg).

Time Meters Pace Watts Cal/Hr S/M
2:00.0 568m 1:45.6 297 1321 33 173
1:00.0 279m 1:47.5 282 1268 33 168
2:00.0 289m 1:43.8 313 1376 34 179

Now I know I can make 300w over 2 mins after a long (for me) warmup; just need to work on holding it for another 4 and I've got my sub 7

[Sakly]

Now I know I can make 300w over 2 mins after a long (for me) warmup; just need to work on holding it for another 4 and I've got my sub 7

Just want to inform you, it's another 5 minutes, not 4
You seem to have a very slippery floor, if the erg slides at 300W on r34.

[alex9026]

It's all too rare this type of session, and you properly cranked it up on the last one

I did, but left it a little late to really bring the time down.

My fitness doesn't seem to be an issue, so I just need my confidence to catch up and I'll be in a good place. No notable issues with my back either, so I'll get back to it properly next week, or maybe Sunday.

It appears your fitness is often in a better place than you give it credit for (which I can relate to). Good news on the back.

[Dangerscouse]

1:00:00.0 14,727m 2:02.2 192 959 20 126
7:30.0 1,825m 2:03.2 187 942 20 117
15:00.0 1,844m 2:02.0 193 963 20 120
22:30.0 1,844m 2:02.0 193 963 20 124
30:00.0 1,845m 2:01.9 193 964 20 127
37:30.0 1,846m 2:01.8 193 965 20 130
45:00.0 1,838m 2:02.4 191 956 20 130
52:30.0 1,841m 2:02.2 192 959 20 132
1:00:00.0 1,845m 2:01.9 193 964 20 132

Yesterday was a bit too grey to make it faster today. My breathing is a bit too shallow a bit too often, which will subtly accumulate, and my stroke felt a little bit too short until near to the end.

[PleaseLockIn]

Week 2 of the Pete Plan 5k done for me.

I did steady state at ~2:35, alternating between that for rowing and running at a leisurely 8:00/km to keep HR at ~150s for the 3 steady state weeks.

The 8*750 1R went poorly, going out at 2:06 and ending at 2:08-2:09 ish. Fly and die, so to speak. I just didn't have the mental willpower to continue. My HR was maxed at 195 which is surprisingly low

The 4*1650 4R went at 2:12 then 2:14 and dropped, which was bad. 2:16 and 2:16. How come my mental resilience has become that bad? Or maybe it was an ankle issue.

The 6500m hard distance, I managed it in 30:36 at r19. It wasn't great, a 2:21.2 split with the HR going from ~170 to 185. A legitimately hard distance piece. I used the Spotify playlist for 20rpm to hold me together.

Week 3 - steady state, try to keep HR below 160 even if it means going extremely slowly.

I will try to hold Week 3 Day 2 at 2:07-2:08 ish. The DAY 4 at 2:15-ish. Day 6: maybe sub 8 2k? I don't know if I can manage it considering my ankle - I may start at 2:01-2:02 splits first and see if I feel good.

After getting soclose to Nomark's 2k PR, it seems like a big setback. But I will develop. And I will try my utter best to break 7500m 30r20 by September this year. It's going to be very difficult, as with my fitness now, especially trying to recover from an ankle sprain, the best i could hold is ~6700m 30r20.

[p_b82]

Just want to inform you, it's another 5 minutes, not 4
You seem to have a very slippery floor, if the erg slides at 300W on r34.

It's less than 5 and so that's what I tell myself (yes I know.....)

And vinyl floor tiles, very good for underfloor heating, but with a low mu.... probably marginally better than ceramic, but not by much; though the fake wood ones would be better as they're slightly textured.
Think I've got a rubber backed anti-slip mat or two spare I can hopefully test to see if that is enough to sort things easily.

[p_b82]

The 8*750 1R went poorly, going out at 2:06 and ending at 2:08-2:09 ish. Fly and die, so to speak. I just didn't have the mental willpower to continue. My HR was maxed at 195 which is surprisingly low

In the shorter distances often it's strength that tires faster than the aerobic load builds, so it is normal to see a slightly lower HR - esp given it's got a short rest interval.
I'd not be too hard on yourself, it's only about 10w variance over 6k; and you're still settling into things + you needed a little time out while you recovered from an injury.
Don't rush it.

My (badly paced) 2k a year ago today in fact - had a 30w variance over the splits.

If you feel like a week on the plan was not "right" due to external factors, then repeat it, adjust your pace slightly and have another go - with your target date now a decent length of time away, you've got plenty of time to build incrementally.

[Sakly]

Just want to inform you, it's another 5 minutes, not 4
You seem to have a very slippery floor, if the erg slides at 300W on r34.

It's less than 5 and so that's what I tell myself (yes I know.....)

And vinyl floor tiles, very good for underfloor heating, but with a low mu.... probably marginally better than ceramic, but not by much; though the fake wood ones would be better as they're slightly textured.
Think I've got a rubber backed anti-slip mat or two spare I can hopefully test to see if that is enough to sort things easily.

Haha, you're right, even being more trending to the 5min than 4mins
Anyway, getting nearer to your goal step by step shows you're heading into the right direction

My erg is placed on rubber floor in the basement, so there is no stroke rate or speed my erg starts to move. If I would place it in my living room, I wouldn't wonder if it starts moving as well

[Kerry1960]

10 x250 1r. Haven't done sprint intervals for 5 months and found this tough. Had trouble initially rating up but got easier as I went along. Best for this session is 1:42 avg so was nowhere near it today but it gives me plenty to work on.

Time Meters Pace Watts Cal/Hr S/M
8:59.8 2,500m 1:47.9 278 1257 31
0:55.1 250m 1:50.2 262 1200 30
0:55.0 250m 1:50.0 263 1205 31
0:54.8 250m 1:49.6 266 1214 31
0:54.5 250m 1:49.0 270 1230 31
0:54.3 250m 1:48.6 273 1240 31
0:54.0 250m 1:48.0 278 1256 31
0:53.8 250m 1:47.6 281 1266 31
0:53.6 250m 1:47.2 284 1277 31
0:53.3 250m 1:46.6 289 1294 33
0:51.4 250m 1:42.8 322 1408 35
r248m

[petererg]

Another faster 5k today after quite some warmup. By the way, I have changed my username from gustel to petererg. (I created a new account and will stop using the old one).

Time Meters Pace Watts Cal/Hr S/M
19:26.0 5,000m 1:56.6 221 1059 25
3:55.0 1,000m 1:57.5 216 1042 25
3:53.7 2,000m 1:56.8 219 1054 25
3:52.6 3,000m 1:56.3 222 1065 26
3:54.0 4,000m 1:57.0 219 1052 26
3:50.7 5,000m 1:55.3 228 1084 28

[Dangerscouse]

How come my mental resilience has become that bad? Or maybe it was an ankle issue.

Don't forget that mental resilience is to some extent finite and not an ever present, so emotions, tiredness and mood will play a big part.

Some days will be better than others, and it's got to be treated like a muscle. It needs constant nurturing to maintain it, as it will deplete if you fool yourself into thinking that you don't need to keep working on it. Your ankle sprain will be playing a part too, as you'll not be pushing as much as usual, which inevitably will decrease power, so don't overthink and keep focusing on staying consistent and disciplined.

The micro results will be sometimes good, bad or indifferent but if you keep focused on what you need to do regardless, you'll be in a good place to take advantage of the good days. Progress is never linear and just when you think you're regressing you'll probably surprise yourself with an unexpected boost in performance.

[alex9026]

46:11.2 12,000m 1:55.4 227 1082 21
9:20.5 2,400m 1:56.7 220 1056 21
9:13.6 4,800m. 1:55.3 228 1085 21
9:16.2 7,200m. 1:55.8 225 1074 21
9:14.5 9,600m 1:55.5 227 1081 21
9:06.4 12,000m 1:53.8 237 1116 21

12k at r21 today

[Dangerscouse]

1:14:50.9 18,000m 2:04.7 180 920 19 122
9:21.5 2,250m 2:04.7 180 920 20 114
9:21.9 4,500m 2:04.8 180 918 20 120
9:20.4 6,750m 2:04.5 181 923 20 123
9:20.0 9,000m 2:04.4 182 925 20 125
9:23.2 11,250m 2:05.1 179 914 19 124
9:25.0 13,500m 2:05.5 177 908 19 126
9:19.5 15,750m 2:04.3 182 926 20 126
9:19.5 18,000m 2:04.3 182 926 20 125

I couldn't be bothered today, so it was discipline that got me going.