What Training Have You Done Today?

[alex9026]

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
16:28.2	5,000	1:38.8	363	1548	31
3:18.6	1,000	1:39.3	357	1530	31
3:19.4	2,000	1:39.7	353	1515	31
3:18.8	3,000	1:39.4	356	1526	31
3:19.0	4,000	1:39.5	355	1522	31
3:12.4	5,000	1:36.2	393	1653	35

CTC at the end of the gym session today.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
1:53.9	700	1:21.3	650	2536	51
0:16.5	100	1:22.5	623	2445	55
0:16.2	100	1:21.0	659	2566	48
0:16.1	100	1:20.5	671	2609	52
0:16.2	100	1:21.0	659	2566	52
0:16.2	100	1:21.0	659	2566	52
0:16.3	100	1:21.5	647	2525	51
0:16.4	100	1:22.0	635	2484	51

Couple of excellent results here.

[alex9026]

Imo, and I'm sure you'll agree, you can't dismiss how impacting the crash last year was for Vingegaard, both mentally and physically. It's going to be a great battle

Yep, unfortunately a few riders haven't returned at quite the same level. Yesterday's time trial was nothing short of a disaster for him.

[p_b82]

5k attempt today as it is the July Sub7 club challenge...

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
16:28.2	5,000	1:38.8	363	1548	31
3:18.6	1,000	1:39.3	357	1530	31
3:19.4	2,000	1:39.7	353	1515	31
3:18.8	3,000	1:39.4	356	1526	31
3:19.0	4,000	1:39.5	355	1522	31
3:12.4	5,000	1:36.2	393	1653	35

This is a 40-49 age group PB for me by a decent margin. One of those rows where for whatever reason, I didn't feel the pinch until much later than I'd usually expect. So important to take advantage of those days! Didn't even realize I'd been sitting at r31 until after the piece -- r30 is normally my limit for what I'd consider sustainable for a 5k/6k time trial. Must have been something in my oatmeal this morning...

Very strong result JB, and an excellent sign of things to come. That last 1k is rude.

that was my thought - not in a bad way of course - but the final 1k done at a tiny fraction below my 500m pb..... ooof "chapeau"

[nick rockliff]

5k attempt today as it is the July Sub7 club challenge...

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
16:28.2	5,000	1:38.8	363	1548	31
3:18.6	1,000	1:39.3	357	1530	31
3:19.4	2,000	1:39.7	353	1515	31
3:18.8	3,000	1:39.4	356	1526	31
3:19.0	4,000	1:39.5	355	1522	31
3:12.4	5,000	1:36.2	393	1653	35

This is a 40-49 age group PB for me by a decent margin. One of those rows where for whatever reason, I didn't feel the pinch until much later than I'd usually expect. So important to take advantage of those days! Didn't even realize I'd been sitting at r31 until after the piece -- r30 is normally my limit for what I'd consider sustainable for a 5k/6k time trial. Must have been something in my oatmeal this morning...

Nice, well done.

[alex9026]

Time Meters Pace Watts Cal/Hr S/M
25:01.5 7,500 1:40.1 349 1500 27
5:01.8 1,500 1:40.6 344 1483 27
5:01.1 1,500 1:40.3 346 1491 27
5:00.7 1,500 1:40.2 348 1496 28
4:59.9 1,500 1:39.9 350 1505 28
4:58.0 1,500 1:39.3 357 1528 29

5x1500/4:00. The program calls for 5:00 rest, so a 1:1 work to rest ratio for me, but I find it touch too long. Made the right call in putting this off for another 24 hours yesterday, opted for broken distance metres instead.

[Jbrown1215]

Time Meters Pace Watts Cal/Hr S/M
25:01.5 7,500 1:40.1 349 1500 27
5:01.8 1,500 1:40.6 344 1483 27
5:01.1 1,500 1:40.3 346 1491 27
5:00.7 1,500 1:40.2 348 1496 28
4:59.9 1,500 1:39.9 350 1505 28
4:58.0 1,500 1:39.3 357 1528 29

5x1500/4:00. The program calls for 5:00 rest, so a 1:1 work to rest ratio for me, but I find it touch too long. Made the right call in putting this off for another 24 hours yesterday, opted for broken distance metres instead.

Very strong, Alex. Nice to see you settling in at r27/28 for this. Must have felt good given the negative splits.

[jcross485]

7/10 - Strength work.

I did not feel that great to start; a bit stiff and slow but things loosened up as the session went on. I would venture to guess the runs put a bit of fatigue in me, more so than rowing, as I am not running much anymore. Just another strength session where I am trying to "stack bricks" so I am slowly building over time.

Warmup: Band Dislocations, Barbell Row, Standing Press, SLDL/RDL, Band Dislocations (10 reps each; 2 rounds).

Deadlift: 135 x 3, 205 x 3, 265 x 3, 315 x 3, 355 x 3 x 5 sets (10 band dislocations after each set).

Weighted Pull-Up & Weighted Dip: BW x 3, +20lbs x 3, +35lbs x 3 x 5 sets (10 band dislocations after each set).

Ab Wheel Rollout: BX x 3, +24kg Weight Vest x 3 x 5 sets (10 band dislocations after each set).

[nick rockliff]

Quite warm today and erg still outside. My thermometer said 32.2c when I started and 29.8c when I finished. Think the fan moving the air may have contributed to the drop because it says 32.2c now.

Just did a 30r18 steady away but could feel the heat building in my head. Funny thing is though, my hands don't seem to sweat as much outside.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,145 2:05.9 175 902 18 133
5:00.0 1,191 2:05.9 175 902 18 124
10:00.0 1,191 2:05.9 175 902 18 128
15:00.0 1,191 2:05.9 175 902 18 131
20:00.0 1,190 2:06.0 175 901 18 135
25:00.0 1,191 2:05.9 175 902 18 139
30:00.0 1,191 2:05.9 175 902 18 142

[flatbread]

Bike day 2hrs @ 200w, low zone 2 HR

[alex9026]

Very strong, Alex. Nice to see you settling in at r27/28 for this. Must have felt good given the negative splits.

Thanks Justin, the focus was definitely get comfortable pushing the rate a little higher than I'm used to/comfortable with. Felt good today, happy to set a nice sub 1:40 benchmark now the next time I tackle this session.

[rdraheim]

Another 30-min form working session.

https://imgur.com/a/6pGf1yp#eqfNKMz --> W
https://imgur.com/a/6pGf1yp#KtyiXSx --> split/500m
https://imgur.com/a/6pGf1yp#fHC4IB1 --> spm
https://imgur.com/a/6pGf1yp#AmPZUuj --> HR

stats:

t: 30:09
d: 6037m
split/500m: 2:29.9
reps: 585
df 5/10: 130
W avg: 105
kcal: 239

still need some form work.

[PleaseLockIn]

Another 30-min form working session.

https://imgur.com/a/6pGf1yp#eqfNKMz --> W
https://imgur.com/a/6pGf1yp#KtyiXSx --> split/500m
https://imgur.com/a/6pGf1yp#fHC4IB1 --> spm
https://imgur.com/a/6pGf1yp#AmPZUuj --> HR

stats:

t: 30:09
d: 6037m
split/500m: 2:29.9
reps: 585
df 5/10: 130
W avg: 105
kcal: 239

still need some form work.

Which parts of your form are bad? You could show a video.

Drag factor is high - I steady state at around 90. Perhaps try 100-110?

This split seems OK. Can you converse several sentences easily? At least your HR had little drift 15 minutes into the piece and besides it was hot.

I would start extending the steady state.

Stroke rate is OK for steady state, but if you want hard steady (UT1) maybe bring it up a notch?

Any goals for the year or next year?

Overall not a bad session. Just hold 2:28-2:30 for the next 6 weeks as your fitness improves. If it improves faster than expected, extend length, not intensity (for now)

When you add a lot of length (e.g. 2 hours) or you’re getting closer to a trial you might want to tighten up the base, but that’s for later.

Today I did deload day 2 of gym. Deadlift and OHP.

Seems my issues were more stress related after all - meditation helped me a lot. Also sleep deprivation doesn’t help matters!

[Dangerscouse]

Should have been 8 x 500 3r. With about 50m remaining on the penultimate interval, the hangar shaft bolt snapped AGAIN. I'd like to say it's due to my extreme power, but it's probably due to my poor DIY, or a faulty part.

I was just getting into it too, and squeezing more out as my confidence grew, but it's really disorientating when the shaft snaps, as you can't easily see the problem, but you can feel it.

Time Meters Pace Watts Cal/Hr S/M
11:37.6 3,500 1:39.6 354 1517 30 159
1:39.6 500 1:39.6 354 1519 31 156
1:39.6 500 1:39.6 354 1519 31 156
1:39.5 500 1:39.5 355 1522 31 159
1:39.5 500 1:39.5 355 1522 31 161
1:39.5 500 1:39.5 355 1522 31 161
1:39.6 500 1:39.6 354 1519 31 160
1:40.3 500 1:40.3 347 1493 31 163
r1,760

[Dangerscouse]

Time Meters Pace Watts Cal/Hr S/M
25:01.5 7,500 1:40.1 349 1500 27
5:01.8 1,500 1:40.6 344 1483 27
5:01.1 1,500 1:40.3 346 1491 27
5:00.7 1,500 1:40.2 348 1496 28
4:59.9 1,500 1:39.9 350 1505 28
4:58.0 1,500 1:39.3 357 1528 29

5x1500/4:00. The program calls for 5:00 rest, so a 1:1 work to rest ratio for me, but I find it touch too long. Made the right call in putting this off for another 24 hours yesterday, opted for broken distance metres instead.

Very good session mate. I can't wait for five mins either and I drop it to four mins as well. I'd probably need four hours rest at this pace.

[jcross485]

Quite warm today and erg still outside. My thermometer said 32.2c when I started and 29.8c when I finished. Think the fan moving the air may have contributed to the drop because it says 32.2c now.

Just did a 30r18 steady away but could feel the heat building in my head. Funny thing is though, my hands don't seem to sweat as much outside.

I train a lot in the heat like this; I find its something you do get used to a bit over time but it still sucks. The fan and air circulation definitely help. Once the temps start dropping, that's when all of the training in the heat really seems to pay off. I've found the same with the sweat factor; much more when I put the erg outside (rare) than when in the garage. On the extra hot days or the days with more intensity, I will wear sweatbands to prevent sweat from running down my arms and affecting my hands. I almost always wear a headband just to help keep sweat out of the eyes.