Is this accidental X training?

[optimuswolf]

55 min cycling workout

intervals
3x1 min @295W
5x10 secs 515W
2x10 min 178W

very tough.

[optimuswolf]

8000m on the erg

2:11.1
22spm
150bpm

probably should have gone even easier but this is a lot lighter than my usual stress so I'm counting it as a rest day

[optimuswolf]

8*500m from Pete plan. target 1:51 negative splits

14:40.9 4,000m 1:50.1 262 1202 29
1:50.9 500m 1:50.9 257 1183 29
1:50.7 500m 1:50.7 258 1187 29
1:50.6 500m 1:50.6 259 1190 27
1:50.4 500m 1:50.4 260 1195 28
1:50.5 500m 1:50.5 259 1192 28
1:50.2 500m 1:50.2 262 1200 29
1:49.9 500m 1:49.9 264 1207 28
1:47.6 500m 1:47.6 281 1266 30
r283m

[optimuswolf]

15km bike erg @ average 165W

pushed up a few hills but took it easy as have a "race" today...which basically means a flat out 35 min effort.

[optimuswolf]

few updates.

2 "races" completed. one 31 mins @209W and one 42 mins @202W

Run 7.5km @ 4:40 pace

bench up to 8x60kg

[Tenshuu]

few updates.

2 "races" completed. one 31 mins @209W and one 42 mins @202W

Run 7.5km @ 4:40 pace

bench up to 8x60kg

Curious as to how you're structuring your bench training. I'm out of the lifting game these days, I only worked with a 5x5 routine for the big 3 lifts.

[optimuswolf]

I'm pretty much a novice but am moving gradually from 3x10 to 3x8 to 4x6 to 5x5, but only as technique allows.

deadlift is pretty easy technique i find so moving fairly fast there.

bench I've worked hard on improving and am pretty much there i think.

squat I'm pretty nervous about. might start wearing a belt as i think proper form is hard to get right and injury risks abound.

in all honesty the weights have taken a bit of a backseat as I'm loving cycling right now and am not fit enough/have enough time for more than one session a day.

[Tenshuu]

I'm pretty much a novice but am moving gradually from 3x10 to 3x8 to 4x6 to 5x5, but only as technique allows.

deadlift is pretty easy technique i find so moving fairly fast there.

bench I've worked hard on improving and am pretty much there i think.

squat I'm pretty nervous about. might start wearing a belt as i think proper form is hard to get right and injury risks abound.

in all honesty the weights have taken a bit of a backseat as I'm loving cycling right now and am not fit enough/have enough time for more than one session a day.

I think a belt is important with deadlift too, as are straps.

I followed the madcow 5x5 plan detailed here:
I actually never tried the stronglifts 5x5 as suggested....
httpss://stronglifts.com/madcow-5x5/#gref


I miss lifting. I'm nowhere near where I was back then doing that program.

Fine that you're focusing on the biking! Easier to work on one segment at a time.

[optimuswolf]

last 2 days have done the last race of the current tour on zwift - 28 mins @220W average and smashed current critical power curve 1min to 30 mins.

8500m row yesterday keeping HR below 155 for a rest

[optimuswolf]

A few updates

9km row as SS. HR below 154 and 2:11 pace
8km run @ 4:36 pace
35km cycled at 175W
squats, bench and deadlift

and tonight pyramid session on the erg. 3 secs off my best in 2017 but it doesn't feel that far away.

14:35.6 4,000m 1:49.4 267 1218 29
0:55.6 250m 1:51.2 255 1176 28
r: 1:30 33m
1:51.0 500m 1:51.0 256 1180 28
r: 3:00 29m
2:46.7 750m 1:51.1 255 1177 28
r: 4:30 22m
3:41.1 1,000m 1:50.5 259 1191 28
r: 6:00 31m
2:45.0 750m 1:50.0 263 1205 28
r: 4:30 27m
1:45.7 500m 1:45.7 296 1320 30
r: 3:00 33m
0:50.6 250m 1:41.2 338 1462 32
r: 1:30 24m

[Dangerscouse]

A few updates

9km row as SS. HR below 154 and 2:11 pace
8km run @ 4:36 pace
35km cycled at 175W
squats, bench and deadlift

and tonight pyramid session on the erg. 3 secs off my best in 2017 but it doesn't feel that far away.

14:35.6 4,000m 1:49.4 267 1218 29
0:55.6 250m 1:51.2 255 1176 28
r: 1:30 33m
1:51.0 500m 1:51.0 256 1180 28
r: 3:00 29m
2:46.7 750m 1:51.1 255 1177 28
r: 4:30 22m
3:41.1 1,000m 1:50.5 259 1191 28
r: 6:00 31m
2:45.0 750m 1:50.0 263 1205 28
r: 4:30 27m
1:45.7 500m 1:45.7 296 1320 30
r: 3:00 33m
0:50.6 250m 1:41.2 338 1462 32
r: 1:30 24m

You'll easily smash your PB soon if it's only three seconds and it doesn't feel like hard work

[optimuswolf]

Thanks mate its all going well. hope you're training as you can right now too. I'm so lucky to have a pretty serviceable gym in the summer house.

2 fairly heavy (for me) days on the bike over the wknd.

1hr sweet spot training 180-200W
30km route inc a virtual 600m mountain. averaged 185W and did the climb at 205W average. 1hr 20 total effort.

I need to start dropping the effort on longer rides as I'm pretty much in tempo/threshold for the whole time.

bench and deadlift today to rest the cycling muscles. and a lot of food!

[optimuswolf]

last few days have been goodish

easy run 6.5k@4:45
online bike race @228W
online bike race @235W
9500m steady state row @ 2:11
40km 1000m elevation cycle - 180W

rowing endurance intervals today and maybe some weights. then a 5k hard run tomorrow, target is 21:30...

[optimuswolf]

endurance intervals done. legs very heavy today need to manage workload whilst I'm fundamentally untrained. hard though given its the only escape from the kids....

29:11.2 7,500m 1:56.7 220 1056 26 168
5:52.6 1,500m 1:57.5 216 1041 25 159
5:52.1 1,500m 1:57.3 216 1045 25 166
5:51.7 1,500m 1:57.2 217 1047 26 168
5:51.3 1,500m 1:57.1 218 1050 26 170
5:43.5 1,500m 1:54.5 233 1102 27 176

just checked back, this is pretty similar overall to where I was in 2017 when i rowed 4 times/week. not sure I'm near a 7:10 2k but pleased that aerobic fitness is getting back to those levels.

[optimuswolf]

stupidly tried a fast 5k run yesterday.

got a post 2015 pb (21:56) but did not feel strong at all. splits got worse apart from heroic final km. did not leave much out there at all.

this is where i think my x training is getting difficult. i cant do 2 sessions per week in all 3 disciplines without getting over tired and then there's weights too.

I'll continue like this (with a slightly easier workload) whilst lockdown is on but will then try a monthly focus activity to freshen it up. do 1x other activities and 4x focus.