What Training Have You Done Today?

[alex9026]

Hopefully this is going to be the difference for you, and if it's worked so far, I can't see it suddenly stopping.

I like to think so Stu. If it does flag up again, I need to pay close attention to what, if anything, has changed.

[Kerry1960]

Still concentrating on 2k/5k training for the moment

10 min warmup
10:00.0 2,219m 2:15.1 142 787 22

3k at almost max pace RPE 9
Time Meters Pace Watts Cal/Hr S/M
11:50.9 3,000m 1:58.4 210 1024 27
2:00.1 500m 2:00.1 202 995 27
1:59.8 1,000m 1:59.8 204 1000 27
1:59.8 1,500m 1:59.8 204 1000 27
1:59.3 2,000m 1:59.3 206 1009 27
1:57.9 2,500m 1:57.9 214 1034 27
1:54.0 3,000m 1:54.0 236 1113 29

8 min cooldown
8:00.0 1,761m 2:16.2 138 775 20

[Sakly]

Low intensity HM today.
HR gets back into lower territory for little bit faster splits.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:27:25	21,097m	2:04.3	182	926	17	135
10:55.8	2,638m	2:04.2	182	927	18	133
10:51.2	5,276m	2:03.4	186	940	17	140
10:54.8	7,914m	2:04.1	183	930	17	132
10:54.3	10,552m	2:04.0	184	931	17	136
10:59.5	13,190m	2:05.0	179	916	17	134
10:59.3	15,828m	2:04.9	179	917	17	136
10:54.6	18,466m	2:04.0	183	930	18	135
10:56.0	21,097m	2:04.6	181	921	17	135

[KeithT]

Decent training over weekend but think I need to change my routine some. I have been working legs and back with weights on Fridays and then Saturdays doing harder interval sessions on the Erg and I can tell my legs are lacking some energy. In the past this didn't seem to bother me but recently the leg work seems to be depleting my strength for the interval sessions. So may swap my other upper body weight day for the leg/back day.

Have you got scope to pair up your strength work with a lighter session on the Erg? Giving you another day in the week to recover?

Great question as I was looking into that very thing. My work schedule is changing some too as I will be going form 3 days in office/2 days at home to all 5 days in office. So, I really need to figure some stuff out. May pair a lighter row days with chest/arms day. I do know that the harder leg/back work the day before hard intervals is not best for me.

[KeithT]

A bit of time since I posted training here although I have a diary I am keeping.

I've been able to train every day since the new year though and am staying true to the program I have laid out.

It's a 9 day program that has three aerobic sessions (sometimes on the erg, sometimes a ruck), two controlled interval sessions (intervals targeting 5k/6k - 10k pace on 2:1 work to rest, intervals targeting 60:00 - HM pace on 4:1 work to rest), one "race pace" interval session (intervals targeting 2k pace or faster on 1:1 work to rest), and three strength sessions. No planned or programmed rest days, I let those fall where they fall.

At the end of 2024, I did an 8 x 500m (2:00 rest) session averaging 319.9w per interval; this was about 2w from my all time best.

Today I did the same 8 x 500m (2:00 rest) session; I wanted to average 320-321w per interval but ended up with a 325w average (all time best) and ended the last one at 342w without feeling like I had to go to the well.

All things considered, I'm pleased with the progress in a short time and am motivated to stay disciplined to the plan and see it through.

Seems promising - especially finishing strong.

[jcross485]

Seems promising - especially finishing strong.

Thanks! I feel like I am in a good place with training right now - finding a way to do a little bit of everything that will help get to some goals I have for myself as I turn 40 this year. The recent events in CA are going to result in a big uptick in work in the coming weeks / months so focusing on making training as good as I can right now.

[petererg]

After 10 min warm up, 30 min at 2:00.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,510m 1:59.8 203 999 25 145
3:00.0 752m 1:59.6 204 1002 25 140
6:00.0 753m 1:59.5 205 1005 25 143
9:00.0 754m 1:59.3 206 1008 25 146
12:00.0 748m 2:00.3 201 991 25 144
15:00.0 756m 1:59.0 207 1013 26 145
18:00.0 751m 1:59.8 203 999 25 146
21:00.0 747m 2:00.4 200 988 25 148
24:00.0 747m 2:00.4 200 988 26 148
27:00.0 745m 2:00.8 199 983 26 147
30:00.0 756m 1:59.0 207 1013 26 151