What Training Have You Done Today?

[alex9026]

Bit of a flat week, the running at the weekend probably tipped me over the edge after a good block of days on the erg. Bodyweight is down a little, too.

5k test on Monday lasted all of ten minutes, this distance really is the monkey on my shoulder. One day it will clock, probably when I least expect it. Followed up with a progressive low rate 15k

Tuesday 8x500's started at my 1k interval pace and closed out with a 1:30. Gives me a 1:35 to set out with next time out.

Today, 20mins at a smidge under 1:51, will add five minutes next week, should soon tick over 8200m for 30r20.

Physio tomorrow, so don't expect to Erg on Friday/Saturday if I feel anything like I did after last week's session.

[Dangerscouse]

Team challenge, "Lots of bits adding up to 5k"
Left it open far too long again, so today the last option to go for it. Planned it for yesterday, but no, not happening. Today evening it's a gym session, but I will take it easy on it after this one.
Next days no hard efforts to be rested and recovered on Sunday for the 500 and 1k competition.

Strategy for this one: open with ~1:30 on the 250s, go gently on the 500s, ca. 1:35-36, save energy on the 1k, as it's only a small part of the whole piece, try to replicate the 500s and 250s with aiming a bit faster on the 250s, go all out on the last.
Worked well after all. You can see, not much left for the last one

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
15:43.7	5,000m	1:34.3	416	1733	35	169
0:45.2	250m	1:30.4	474	1930	37	163
r: 1:30	40m						
0:45.0	250m	1:30.0	480	1952	36	167
r: 1:30	42m						
0:45.0	250m	1:30.0	480	1952	36	169
r: 1:30	37m						
0:44.9	250m	1:29.8	483	1963	35	167
r: 1:30	38m						
1:34.1	500m	1:34.1	420	1745	33	174
r: 1:30	25m						
1:36.1	500m	1:36.1	394	1657	31	171
r: 1:30	29m						
3:22.6	1,000m	1:41.3	337	1458	28	172
r: 1:30	25m						
1:36.6	500m	1:36.6	388	1636	32	172
r: 1:30	33m						
1:36.0	500m	1:36.0	396	1661	33	173
r: 1:30	35m						
0:44.9	250m	1:29.8	483	1963	39	169
r: 1:30	41m						
0:45.0	250m	1:30.0	480	1952	39	169
r: 1:30	39m						
0:44.6	250m	1:29.2	493	1997	42	170
r: 1:30	43m
0:43.7	250m	1:27.4	524	2104	45	172
r427m

That's how it should be done. Very strong result Sascha

[Sakly]

Team challenge, "Lots of bits adding up to 5k"
Left it open far too long again, so today the last option to go for it. Planned it for yesterday, but no, not happening. Today evening it's a gym session, but I will take it easy on it after this one.
Next days no hard efforts to be rested and recovered on Sunday for the 500 and 1k competition.

Strategy for this one: open with ~1:30 on the 250s, go gently on the 500s, ca. 1:35-36, save energy on the 1k, as it's only a small part of the whole piece, try to replicate the 500s and 250s with aiming a bit faster on the 250s, go all out on the last.
Worked well after all. You can see, not much left for the last one

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
15:43.7	5,000m	1:34.3	416	1733	35	169
0:45.2	250m	1:30.4	474	1930	37	163
r: 1:30	40m						
0:45.0	250m	1:30.0	480	1952	36	167
r: 1:30	42m						
0:45.0	250m	1:30.0	480	1952	36	169
r: 1:30	37m						
0:44.9	250m	1:29.8	483	1963	35	167
r: 1:30	38m						
1:34.1	500m	1:34.1	420	1745	33	174
r: 1:30	25m						
1:36.1	500m	1:36.1	394	1657	31	171
r: 1:30	29m						
3:22.6	1,000m	1:41.3	337	1458	28	172
r: 1:30	25m						
1:36.6	500m	1:36.6	388	1636	32	172
r: 1:30	33m						
1:36.0	500m	1:36.0	396	1661	33	173
r: 1:30	35m						
0:44.9	250m	1:29.8	483	1963	39	169
r: 1:30	41m						
0:45.0	250m	1:30.0	480	1952	39	169
r: 1:30	39m						
0:44.6	250m	1:29.2	493	1997	42	170
r: 1:30	43m
0:43.7	250m	1:27.4	524	2104	45	172
r427m

That's how it should be done. Very strong result Sascha

Thx, Stu! I had a rough time for ca. 2h afterwards
Gym session (ca. 6h after the intervals) went better than expected, nearly no impact on it.

[alex9026]

25:36.3 7,500m 1:42.4 326 1421 26
5:10.6 1,500m 1:43.5 315 1385 26
5:08.8 1,500m 1:42.9 321 1404 27
5:07.4 1,500m 1:42.4 325 1419 27
5:05.7 1,500m 1:41.9 331 1438 27
5:03.8 1,500m 1:41.2 337 1459 27

5x1500/5:00 post night shift slumber, felt a little more on it today, the last effort stung a little.

[Kerry1960]

Final go at Jan 5k CTC. 3 secs improvement but still think I can do better. Just need to start a bit quicker. . May have a couple more attempts next month..

Time Meters Pace Watts Cal/Hr S/M
20:19.4 5,000m 2:01.9 193 964 27
4:06.1 1,000m 2:03.0 188 946 27
4:06.0 2,000m 2:03.0 188 947 27
4:06.3 3,000m 2:03.1 187 944 26
4:03.4 4,000m 2:01.7 194 968 27
3:57.5 5,000m 1:58.7 209 1019 29