What Training Have You Done Today?

[Tandstad]

Back from holiday yesterday and looking forward to getting back on the erg later today.

However, just tested positive for covid!

Auch, take it easy for some days while getting rid of it Nick! Holidays did good?

[Sakly]

60min session. Aimed for <2:00. Needed to back off slightly after half of the session, but was good to go again in the last split.
Felt harder as it should have, HR little bit high for my liking. Probably the training session on Saturday took more or off me, than I thought. Already skipped yesterday, as I felt really drained.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:00:00	15,030m	1:59.7	204	1001	20	145
7:30.0	1,882m	1:59.5	205	1004	20	138
15:00.0	1,884m	1:59.4	205	1007	20	141
22:30.0	1,884m	1:59.4	205	1007	20	144
30:00.0	1,882m	1:59.5	205	1004	20	145
37:30.0	1,854m	2:01.3	196	973	20	143
45:00.0	1,860m	2:00.9	198	980	20	145
52:30.0	1,875m	2:00.0	203	997	20	151
1:00:00	1,911m	1:57.7	214	1038	20	155

[Andrew Shuck]

Hi Henry, Keith et el,
I’ve not posted here for 5 years as I’ve been too busy going up and down on erg.

5k today 20:42.6 22r 114 df

Am 2 months post hip operation( BHR) so just getting new hip used to motion.

Great to see everyone doing so well

[Dangerscouse]

Hi Henry, Keith et el,
I’ve not posted here for 5 years as I’ve been too busy going up and down on erg.

5k today 20:42.6 22r 114 df

Am 2 months post hip operation( BHR) so just getting new hip used to motion.

Great to see everyone doing so well

Welcome back Andrew. Has it been five years?!

[Dangerscouse]

However, just tested positive for covid!

That's bad news, hopefully it'll be gone soon

[winniewinser]

Back from holiday yesterday and looking forward to getting back on the erg later today.

However, just tested positive for covid!

So many people at my work are bringing it back from holiday at the moment.....it's rife again.

Hopefully won't be too bad for you.

[KeithT]

Hi Henry, Keith et el,
I’ve not posted here for 5 years as I’ve been too busy going up and down on erg.

5k today 20:42.6 22r 114 df

Am 2 months post hip operation( BHR) so just getting new hip used to motion.

Great to see everyone doing so well

Glad to see you back!

[KeithT]

Another good step in positive progression!

I went a little harder than planned on my Friday session and decided to take Sat. off other than a walk and some work around house. So, Sunday I decided to go harder as opposed to my normal SS and chose a favorite of mine - 30 x 1'on/1'off. In my head I thought I would target an average pace of about 1:42 but wanted to do the first 10 at sub 1:40 to build a little cushion and push a little bit. Once I did the 10 I decided I would do 15 at sub 1:40 before backing off - got to 15 and thought I had some more in me....went to 20 and then thought I will push for 30 and was happy to hit every interval at sub 1:40 including last one at 1:34 - in the end my average was 1:39.3. I was spent but was happy with result and even happier with the mental part of it. I often would doubt my ability to do another one but pushed thru.

[Dangerscouse]

Another good step in positive progression!

I went a little harder than planned on my Friday session and decided to take Sat. off other than a walk and some work around house. So, Sunday I decided to go harder as opposed to my normal SS and chose a favorite of mine - 30 x 1'on/1'off. In my head I thought I would target an average pace of about 1:42 but wanted to do the first 10 at sub 1:40 to build a little cushion and push a little bit. Once I did the 10 I decided I would do 15 at sub 1:40 before backing off - got to 15 and thought I had some more in me....went to 20 and then thought I will push for 30 and was happy to hit every interval at sub 1:40 including last one at 1:34 - in the end my average was 1:39.3. I was spent but was happy with result and even happier with the mental part of it. I often would doubt my ability to do another one but pushed thru.

This is great, and managing that result with that session is a huge step (stroke) in the right direction. I've wondered if your mental game is a big part of your issues atm, and this seems to confirm it.

[Dutch]

Hi Henry, Keith et el,
I’ve not posted here for 5 years as I’ve been too busy going up and down on erg.

5k today 20:42.6 22r 114 df

Am 2 months post hip operation( BHR) so just getting new hip used to motion.

Great to see everyone doing so well

Welcome back Andrew

[Dutch]

Another good step in positive progression!

I went a little harder than planned on my Friday session and decided to take Sat. off other than a walk and some work around house. So, Sunday I decided to go harder as opposed to my normal SS and chose a favorite of mine - 30 x 1'on/1'off. In my head I thought I would target an average pace of about 1:42 but wanted to do the first 10 at sub 1:40 to build a little cushion and push a little bit. Once I did the 10 I decided I would do 15 at sub 1:40 before backing off - got to 15 and thought I had some more in me....went to 20 and then thought I will push for 30 and was happy to hit every interval at sub 1:40 including last one at 1:34 - in the end my average was 1:39.3. I was spent but was happy with result and even happier with the mental part of it. I often would doubt my ability to do another one but pushed thru.

Wow thats some pounding lol I might mentally make 30 sec on 1 min off 10 times

[Sakly]

Another good step in positive progression!

I went a little harder than planned on my Friday session and decided to take Sat. off other than a walk and some work around house. So, Sunday I decided to go harder as opposed to my normal SS and chose a favorite of mine - 30 x 1'on/1'off. In my head I thought I would target an average pace of about 1:42 but wanted to do the first 10 at sub 1:40 to build a little cushion and push a little bit. Once I did the 10 I decided I would do 15 at sub 1:40 before backing off - got to 15 and thought I had some more in me....went to 20 and then thought I will push for 30 and was happy to hit every interval at sub 1:40 including last one at 1:34 - in the end my average was 1:39.3. I was spent but was happy with result and even happier with the mental part of it. I often would doubt my ability to do another one but pushed thru.

Very nice, Keith
And a good reminder to me, I could do this session again soon

[jcross485]

8/19 - Strength work.

Mediocre strength session. Looking at some sleep, recovery, heart rate, and heart rate variability data, it looks like things haven't been as good since returning from vacation as it was before and during vacation which could contribute. Deadlifts felt just ok; the weights felt heavier than I would have liked but they moved relatively well and objectively, the first rep of the set moved not much different than the last rep. The accessory work after actually felt good; all the reps felt relatively easy and while the volume was up and I was sweating hard, I felt like I could have kept going for a while longer.

Empty Barbell Warmup: Standing Press, Barbell Row, SLDL/RDL - 3 rounds, 10 reps each

Deadlift: 135 x 5 x 3 sets, 225 x 5, 295 x 5, 335 x 5 x 3 sets

Pull-Ups (5 reps), Feet-Elevated Push-Ups (10 reps), Walking Lunges (10 reps per leg): 15 rounds (10kg weight vest)

[alex9026]

You are the second person I have come across to mention Wendler on here. alex9026 mentioned in a post from about 2 yrs ago about doing wendler 531 as well. I have always looked at that routine and now, funnily enough am going to start it today. It allows a nice mix of power and reps in quite a subtle way. I have just done a quick search on the Walrus stuff and think that would work for me as well.

I still use his principles today, whilst not strictly following a strength routine at the moment for more time on the erg. There are a couple of templates I want to run over the winter which has a good dose of conditioning thrown in, so I'm hopeful I won't lose too much erg fitness over that period.

[deadlifting265]

19/8/24(Mon)

8x500m(5-6mins rec)

1.33.4-R33-430w

1.33.6-R32-427w

1.33.5-R32-428w

1.33.6-R33-427w

1.33.5-R32-428w

1.33.4-R33-430w

1.33.1-R33-434w

1.32.6-R34-441w

Into the garage for more 2km specific prep.

Mike Caviston alludes to this and I agree that for 2km race pace and faster, a longer recovery is prudent.

Training partner hit all 8 at sub 1.40 and he is looking to break 7 at the Brits......