What Training Have You Done Today?

[Sakly]

1:00:00.0 15,910m 1:53.1 242 1131 22 156
30:00.0 7,837m. 1:54.8 231 1095 20 154
r: 2:00 48m
20:00.0 5,339m. 1:52.3 247 1148 24 157
r: 2:00 45m
10:00.0 2,734m. 1:49.7 265 1211 28 163
r93m

I wanted something a bit more challenging than the PP intervals so I went with one of my favourites. I probably overcooked the 30r20 a bit, and the last interval was a grind, but that's exactly what I need.

Nice session, Stu!

I like the look of that session....maybe not at those paces mind you! .....maybe 20/10/5 for me

But then at the same pace!

[winniewinser]

I like the look of that session....maybe not at those paces mind you! .....maybe 20/10/5 for me

But then at the same pace!

Maybe....although at R20 that would end me

[Sakly]

I like the look of that session....maybe not at those paces mind you! .....maybe 20/10/5 for me

But then at the same pace!

Maybe....although at R20 that would end me

Haha, yes, this low rate stuff really can hurt much

[alex9026]

1:00:00.0 15,910m 1:53.1 242 1131 22 156
30:00.0 7,837m. 1:54.8 231 1095 20 154
r: 2:00 48m
20:00.0 5,339m. 1:52.3 247 1148 24 157
r: 2:00 45m
10:00.0 2,734m. 1:49.7 265 1211 28 163
r93m

I wanted something a bit more challenging than the PP intervals so I went with one of my favourites. I probably overcooked the 30r20 a bit, and the last interval was a grind, but that's exactly what I need.

Strong session, one I should revisit.

[Dutch]

Work this week:

Sunday: front squat 3x5 60kg, 80kg, 100kg. 1x3, 120kg. Good mornings 3x10 20kg, 30kg, 40kg. Rack pull holds 5x10 secs 120kg to 200kg.

Tuesday: Bench 3x12 38kg, 48kg, 50kg. Bent over row 3x8 38kg. Stand Db shoulder press 3x6 9.5kg.

Today I went up to 375m in build up to 500m row. In warm up I use the settings I am going to do the sprint with, I went down to 140 df and feet were still strapped in at 2 but I could not get lower than 1.28 pacing. So I went up to 150 df and set the footplate back to hole 3 and I got down to 1.25 pacing so that seemed fine, even though last time I thought 145 df was too much
The start was good, av/500 1.28 for first 100 then a 1.27 for next then a 1.28 all bang on. The last 75m was 1.30.5. At about 320m it started to slow so I picked it up and managed to pull half a second back. I was not heaving for breath at the end, certainly was starting to puff, but I was bang on 1.28 for over all and was half a second quicker for the last section than for the 350m 4 days ago. I have kept at 1.28 average for all the sessions so far.
I have looked at all the people in the rankings who have 1.28.5 to 1.29.5 finish times and I am quicker than them all by a second in the 4th quarter. One even went to 1.37 for the fifth 100m and still got 1.29.5. So I am hopeful that all is pointing in the right direction.
Negative points of today were I am tired as usual from weights workouts and had just got out of a hot bath 20 mins prior so was not feeling physically raring to go. I am cutting out heavy gym work now to keep a bit fresher for next 3 weeks or so.
I may try a slightly higher drag of 153 or so but not sure. In warm up I could not hit below 1.28 pacing with 153 either, hence why 150. So there does seem to be a sweet spot for df I am starting to find out.

dist 375m, time 1.05.9, watts 511, spm 41, av/500 1.28, df 150

Does anyone know what sort of intervals would be good for 500m training please? i was thinking 8x20secs 10r maybe?

[alex9026]

Does anyone know what sort of intervals would be good for 500m training please? i was thinking 8x20secs 10r maybe?

Some good insights in to 1k and below training here:

viewtopic.php?t=111430

[Sakly]

dist 375m, time 1.05.9, watts 511, spm 41, av/500 1.28, df 150

Does anyone know what sort of intervals would be good for 500m training please? i was thinking 8x20secs 10r maybe?

Tbh, you are already good to go for a sub 1:30 500m.
You could fade to an average of 1:36 for the last 25% of the distance and would get your target. I bet this will not happen and you get to 1:29 or below.
My most recent comparable distance was the June CTC with 624m, which I did at DF 153 and average rate of 42. Obviously we are using settings in the same ballpark for such distances

I do no specific training for such short distances, but if you want to, you should focus on shorter intervals to get as many meters at target pace and rate in as possible. Tabata protocol is too short for my liking, I would probably do some sets of 200s with longer rest to ensure target pace can be reached.
Strength training (more specific - deadlifts and squats) will help.

[alex9026]

Sunday 18/08 9km run at 4:45/km pace.

Yesterday Tuesday 20/08 12k, middle 6k at 1:51 r20, to get a feel for an attempt at a 8100m+ 30r20 next week.

Today:
1:19:42.6 20,000m 1:59.5 205 1004 20
20:04.7 5,000m. 2:00.4 200 988 21
20:02.2 10,000m 2:00.2 201 993 20
19:54.9 15,000m 1:59.4 205 1006 20
19:40.8 20,000m 1:58.0 213 1031 20

Didn't get much sleep off night shift this morning, just couldn't face a planned interval session. So plugged in 20k and got to work.

[Dangerscouse]

I like the look of that session....maybe not at those paces mind you! .....maybe 20/10/5 for me

I do like the discretion that you can use on this session. I usually take it slower on the r20; mid level on the r24 and full on for the r28, but you can mix and match as you want to, as the only thing that is fixed is the spm when I do it, but obviously they can be amended too.

20/10/5 is a better option for you atm, and you'll still get a good session done. Knowing that you've only got half the time to do when you start again is a bit of a life buoy to grab hold of.

[Dangerscouse]

Sunday 18/08 9km run at 4:45/km pace.

Yesterday Tuesday 20/08 12k, middle 6k at 1:51 r20, to get a feel for an attempt at a 8100m+ 30r20 next week.

Today:
1:19:42.6 20,000m 1:59.5 205 1004 20
20:04.7 5,000m. 2:00.4 200 988 21
20:02.2 10,000m 2:00.2 201 993 20
19:54.9 15,000m 1:59.4 205 1006 20
19:40.8 20,000m 1:58.0 213 1031 20

Didn't get much sleep off night shift this morning, just couldn't face a planned interval session. So plugged in 20k and got to work.

That's a solid 20k and you're good for a 8100m+ 30r20. If I can do it, you definitely can.

Don't underestimate how much that 6k r20 at 1:51 will have taken out of you too.

[Dutch]

Does anyone know what sort of intervals would be good for 500m training please? i was thinking 8x20secs 10r maybe?

Some good insights in to 1k and below training here:

viewtopic.php?t=111430

Thanks for the link alex, lots to read lol

[Dutch]

dist 375m, time 1.05.9, watts 511, spm 41, av/500 1.28, df 150

Does anyone know what sort of intervals would be good for 500m training please? i was thinking 8x20secs 10r maybe?

Tbh, you are already good to go for a sub 1:30 500m.
You could fade to an average of 1:36 for the last 25% of the distance and would get your target. I bet this will not happen and you get to 1:29 or below.
My most recent comparable distance was the June CTC with 624m, which I did at DF 153 and average rate of 42. Obviously we are using settings in the same ballpark for such distances

I do no specific training for such short distances, but if you want to, you should focus on shorter intervals to get as many meters at target pace and rate in as possible. Tabata protocol is too short for my liking, I would probably do some sets of 200s with longer rest to ensure target pace can be reached.
Strength training (more specific - deadlifts and squats) will help.

Cheers sakly, after today I could prob do the event now, as u say, but I want one more session up to 400m to have a complete picture and for mental prep. I have spent so many yrs hding or just mentally slumping and drifting in when my average goes down I want complete knowledge of how I am performing at each stage.

The 200m dist looks a possible for intervals with maybe a 1 min rest.

My 100m is one tenth slower than yours and I think my 1 min flat out might be 348 at mo. How old are u?

[Dutch]

1:00:00.0 15,910m 1:53.1 242 1131 22 156
30:00.0 7,837m. 1:54.8 231 1095 20 154
r: 2:00 48m
20:00.0 5,339m. 1:52.3 247 1148 24 157
r: 2:00 45m
10:00.0 2,734m. 1:49.7 265 1211 28 163
r93m

I wanted something a bit more challenging than the PP intervals so I went with one of my favourites. I probably overcooked the 30r20 a bit, and the last interval was a grind, but that's exactly what I need.

Wow, that was some distance in a session.

[jcross485]

8/21 - Strength work.

Lighter deadlifts for a bit more volume followed by weight vest accessory work. Deadlifts didn't feel all that great again but got through them without issue; the heavy session for this week is set for Friday tentatively. The weight vest accessory work didn't feel all that bad; took 2-3 rounds to get into it but once I got moving, I was able to push the pace pretty hard and got all 15 rounds done in 30:00 which was my "standard" for the same rep scheme but with no vest. The push-ups seemed to fatigue the fastest / most.

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

1.5" Deficit Deadlift: 135 x 5 x 3 sets, 205 x 5, 255 x 5, 295 x 5 x 5 sets

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

[Sakly]

dist 375m, time 1.05.9, watts 511, spm 41, av/500 1.28, df 150

Does anyone know what sort of intervals would be good for 500m training please? i was thinking 8x20secs 10r maybe?

Tbh, you are already good to go for a sub 1:30 500m.
You could fade to an average of 1:36 for the last 25% of the distance and would get your target. I bet this will not happen and you get to 1:29 or below.
My most recent comparable distance was the June CTC with 624m, which I did at DF 153 and average rate of 42. Obviously we are using settings in the same ballpark for such distances

I do no specific training for such short distances, but if you want to, you should focus on shorter intervals to get as many meters at target pace and rate in as possible. Tabata protocol is too short for my liking, I would probably do some sets of 200s with longer rest to ensure target pace can be reached.
Strength training (more specific - deadlifts and squats) will help.

Cheers sakly, after today I could prob do the event now, as u say, but I want one more session up to 400m to have a complete picture and for mental prep. I have spent so many yrs hding or just mentally slumping and drifting in when my average goes down I want complete knowledge of how I am performing at each stage.

The 200m dist looks a possible for intervals with maybe a 1 min rest.

My 100m is one tenth slower than yours and I think my 1 min flat out might be 348 at mo. How old are u?

If the next session helps to build mental strength, go for it. From performance point of view I'm absolutely convinced you don't need it.
I turn 44 in December, so some years to come until I catch up to your current age
All this short stuff is not my game, but I could improve a bit in recent months. More focus on strength training helped a bit, too.