What Training Have You Done Today?

[deadlifting265]

2/10/24(Weds)

6x1km(6)

6km-19.57.2-1.39.7-R27-352w

3.19.5(1.39.7)-28-353w

3.19.5(1.39.7)-28-353w

3.19.4(1.39.7)-28-353w

3.19.5(1.39.7)-27-353w

3.19.6(1.39.8)27-352w

3.19.7(1.39,8)-27-352w

Into the garage for multiple 1km's.

Always tough 1km's.......

[Dangerscouse]

1:13:33.3 18,000m 2:02.5 190 953 19 131
9:13.3 2,250m. 2:02.9 188 948 20 122
9:11.6 4,500m 2:02.5 190 954 20 127
9:10.7 6,750m 2:02.3 191 957 20 128
9:10.6 9,000m 2:02.3 191 957 20 131
9:11.3 11,250m 2:02.5 190 955 20 135
9:11.7 13,500m 2:02.6 190 953 20 134
9:11.5 15,750m 2:02.5 190 954 20 135
9:12.6 18,000m 2:02.8 189 950 20 137

I felt quite good this morning, but I decided to not do the dynamic pilates class this week just to let my back settle down a bit more.

I stopped short of a HM so I could do some planks and press ups.

[winniewinser]

17:57.7 5,000m 1:47.7 280 1262 20

5kr20 gym warm up. Opened up at 1:52, pushed on after a km or so, puts me in a good position for a 5k TT at a high(er) rate.

.....wow that is strong at R20

[Dangerscouse]

Looks intense, especially given the distance
How often would you plan to do that?

I'm terrible at plans, so I quite often just decide on the day. I'd probably say as a general rule it's twice a week plus a usually brutal hot dynamic pilates class.

[Dangerscouse]

17:57.7 5,000m 1:47.7 280 1262 20

5kr20 gym warm up. Opened up at 1:52, pushed on after a km or so, puts me in a good position for a 5k TT at a high(er) rate.

This puts you in a very good position for a 5k. Very strong result

[alex9026]

Solid Alex.

Thanks, getting comfortable with being uncomfortable, whilst feeling like there is more in the tank, is always a good sign.

This puts you in a very good position for a 5k. Very strong result

My thoughts too Stu. Been a week or so off away from any interval type work, which think has done me good. It has its place, but I was using it as an excuse to cut back on the basics, which I've always responded well to in the past.

[alex9026]

.....wow that is strong at R20

Thanks the real test would be to hold this for a 30r20

1:11:36.2 18,000m 1:59.3 206 1008 20
11:57.3 3,000m. 1:59.5 205 1004 20
11:56.2 6,000m. 1:59.3 206 1008 20
11:57.1 9,000m 1:59.5 205 1005 20
11:56.0 12,000m 1:59.3 206 1008 20
11:55.0 15,000m 1:59.1 207 1011 20
11:54.7 18,000m 1:59.1 207 1012 20

Early metres banked before the builders rock up for some unforeseen house work going on this week. Times like this I can appreciate the training as I can just switch off from it all for an hour or so. Glad the dogs got me up for breakfast else I'd have missed this opportunity!

[Sakly]

120min blindrowing. Only music and rowing what feels good.

Code: Select all

 Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
2:00:00	29,252m	2:03.0	188	946	18	139
15:00.0	3,618m	2:04.3	182	926	17	135
30:00.0	3,649m	2:03.3	187	942	17	136
45:00.0	3,582m	2:05.6	177	907	17	133
1:00:00	3,600m	2:05.0	179	916	17	135
1:15:00	3,667m	2:02.7	189	951	19	141
1:30:00	3,690m	2:01.9	193	964	19	142
1:45:00	3,701m	2:01.5	195	970	19	145
2:00:00	3,745m	2:00.1	202	994	20	147

[nick rockliff]

Did the silly TOC this evening which is a 500 r20

Time Meters Pace Watts Cal/Hr S/M
1:45.0 500m 1:45.0 302 1340 20 135
0:21.1 100m 1:45.5 298 1325 20 114
0:20.9 200m 1:44.5 307 1355 20 135
0:21.0 300m 1:45.0 302 1340 20 142
0:21.0 400m 1:45.0 302 1340 20 144
0:21.0 500m 1:45.0 302 1340 20 144

Not a session for pensioners. Probably won't do it again, not much point.

[deadlifting265]

3/10/24(Thu)

10x200m(1)

2km-5.49.6-1.27.4-R39-524w

7watts quicker than last time for the same rate so I'll take that, especially as these are the sesssions I struggle on.

Could feel the increased fitness coming through, but still a deceivingly hard sesh.

Various resistance work after..........

[alex9026]

3/10/24(Thu)

10x200m(1)

2km-5.49.6-1.27.4-R39-524w

7watts quicker than last time for the same rate so I'll take that, especially as these are the sesssions I struggle on.

Could feel the increased fitness coming through, but still a deceivingly hard sesh.

Various resistance work after..........

Good pacing here, those one minute recoveries soon pass by...

[alex9026]

Fri 04/10

12kr21 1:58 pacing. Rate fell a notch higher this morning, felt a little tired. Quick fire weights after.

[jcross485]

10/3 - Strength work.

Long day - up early for a cross country flight, landed where I will be for the foreseeable future which is a several hour time change, made a couple of stops to get loaded up with some equipment, supplies, food / water, etc., and got checked in. Held myself accountable and did a strength session before a late dinner and bed. Mentally, I wanted to train, but at the same time, I kept going through all of the what I thought were legitimate reasons to just take the day off. That said, I went to the hotel gym with my weight vest (packed my vest and two 10lb plates, ~10kg total with vest) with the intention of doing a few rounds to check the box. Ended up with a full session and while it was tough, I'm pleased with the discipline to get it done. The best part is it was right around PR time as well; I think if I spend the time that I am away training consistently, I should be able to set a new PR for full session before going home.

Pull-Ups (5 reps), Push-Ups (10 reps), Walking Lunges (10 steps per leg) - 1 round BW, 20 rounds with 10kg vest

[Dangerscouse]

1k repeats 1r

Time Meters Pace Watts Cal/Hr S/M
40:02.0 11,000m 1:49.1 269 1225 27 150
3:43.2 1,000m 1:51.6 252 1166 28 132
3:39.4 1,000m 1:49.7 265 1212 29 142
3:37.4 1,000m 1:48.7 273 1237 29 147
3:36.6 1,000m 1:48.3 276 1248 29 149
3:35.8 1,000m 1:47.9 279 1258 29 151
3:35.3 1,000m 1:47.6 281 1265 29 153
3:34.5 1,000m 1:47.2 284 1276 29 156
3:34.4 1,000m 1:47.2 284 1277 29 156
3:43.0 1,000m 1:51.5 252 1168 26 155
3:39.4 1,000m 1:49.7 265 1212 25 157
3:43.0 1,000m 1:51.5 252 1168 26 155
r310m

Not much of a plan as for some reason my lower back was a bit aggravated. I thought I'd had enough after eight and a loose idea of neg splitting. The lower SPM surprisingly felt a bit better for the next three intervals, but I was already losing interest.

I did another 4k cooldown but it was a bit of struggle. Just one of those days.

[jcross485]

10/4 - Strength work.

Approx. 12 hours after the prior session; repeated the session in about the same time. Felt tired / fatigued but not really sore. Pleased to get this done with quick turn around from the last and within the same time period (same pace).

Pull-ups (5 reps), Push-ups (10 reps), Walking Lunges (10 reps per leg) - 1 round BW, 20 rounds w/ 10kg vest