What Training Have You Done Today?

[alex9026]

Good training over last few days. I did 8x500 2'R on Saturday as part of my continuous progression plan. I did this work out a few weeks ago at a conservative 1:45 pace, then did it at 1:43 and yesterday at 1:41 - will try and go sub 1:40 next attempt.

Nice little bit of progress there on a short recovery.

[alex9026]

45:00.0 11,624m 1:56.1 223 1068 21
15:00.0 3,764m 1:59.5 205 1004 20
r: 1:30 18m
15:00.0 3,906m 1:55.2 229 1087 23
r: 1:30 23m
15:00.0 3,955m 1:53.7 238 1117 20
r: 1:30 19m
r60m

In a bid to beat the humidity in the garage, I split my intended 45-50 mins of steady state work. The break was just enough time to towel down and get some fluids in me. Second interval was some unstructured fartlek work to play around with the stroke rate.

[Sakly]

CTC early entry, worst try ever

After warmup started the workout with ergzone, but for whatever reason ergzone wouldn't hold the display awake, so bailed after 4 intervals and reprogrammed with ergdata.
Started very optimistic around 1:30 and needed to back off to 1:33 for the last three of the first round, but that was kind of the idea to attack it that way for all three rounds.
Started the same way next one, but due to fatigue I couldn't get the timing right for the rolling starts and messed up the start pace several times. Got really annoyed and wanted to bail. Skipped 2 intervals, during that time HR monitor died. Then I decided to went on to use it as a learning session. In the third round messed up several starts again, so result isn't really worth posting. Ergdata reported only 21 intervals in the end, it did not count the 2 skipped ones and the last one
So the PM5 was the only hardware functioning well today.
Will definitely go again and pace it slower and focus on the starts. I think there can be won much more compared to very hard strokes or high rates.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
8:00.0	2,350m	1:42.1	329	1430	30	95

During the week I did two more bodyweight sessions, so had a bit of movement. Nights were really bad, my back was stiff from the bad bed. But the beach was very nice as were the days in the sun

This is an interesting one - 10 seconds rest will feel like nothing and then as you said timing the first pull will be critical

Absolutely. I think my next strategy is to use the complete 10s rest and a standing start for each rep. At least this will help with the messed up starts. The "longer" rest probably not so much

[deadlifting265]

5/8/24(Mon)

2km indicator session

1250m/1000m/750m(max rec)

1250m-4.02.3-1.36.9-R30-384w

1000m-3.13.1-1.36.5-R30-389w

750m-2.23.2-1.35.4-R31-402w

We haven't started 2km prep yet but we wanted a rough guide to see where we are.

Pleased the stroke rate(for me!) was decent, as well as the pace.....

[nick rockliff]

5/8/24(Mon)

2km indicator session

1250m/1000m/750m(max rec)

1250m-4.02.3-1.36.9-R30-384w

1000m-3.13.1-1.36.5-R30-389w

750m-2.23.2-1.35.4-R31-402w

We haven't started 2km prep yet but we wanted a rough guide to see where we are.

Pleased the stroke rate(for me!) was decent, as well as the pace.....

Looks like a strong session.

[Dangerscouse]

3/8/24(Sat)

12km-45.04.1-1.52.6-R20-245w

3km splits-

11.24.7-1.54.1-R20-236w

11.23.3-1.53.8-R20-237w

11.22.7-1.53.7-R20-238w

10.53.4-1.48.9-R22-271w

Goal was sub 1.54 for first 9km, then min sub 1.50 for final 3km.

Smith machine incline press and shoulder press after........

Very good 12k.

[deadlifting265]

5/8/24(Mon)

2km indicator session

1250m/1000m/750m(max rec)

1250m-4.02.3-1.36.9-R30-384w

1000m-3.13.1-1.36.5-R30-389w

750m-2.23.2-1.35.4-R31-402w

We haven't started 2km prep yet but we wanted a rough guide to see where we are.

Pleased the stroke rate(for me!) was decent, as well as the pace.....

Looks like a strong session.

Hopefully find another 2splits min over the next 16weeks.

[deadlifting265]

3/8/24(Sat)

12km-45.04.1-1.52.6-R20-245w

3km splits-

11.24.7-1.54.1-R20-236w

11.23.3-1.53.8-R20-237w

11.22.7-1.53.7-R20-238w

10.53.4-1.48.9-R22-271w

Goal was sub 1.54 for first 9km, then min sub 1.50 for final 3km.

Smith machine incline press and shoulder press after........

Very good 12k.

Cheers Stu, I like to mix up the 12km......it's a long way!

[dabatey]

indieVelo (online) cycling race 35 minutes.
Av Power 213W, NP 228W, AvHR 143.

[winniewinser]

Yesterday....BPP W12S1 - 10km....slightly quicker than last time.

41:39.7 10,000m 2:04.9 179 916 20
8:19.1 2,000m 2:04.7 180 920 20
8:19.5 4,000m 2:04.8 180 918 20
8:20.0 6,000m 2:05.0 179 916 20
8:20.1 8,000m 2:05.0 179 916 20
8:21.0 10,000m 2:05.2 178 913 20

Today....BPP W12S2 - 4x1500m/3'R....1:53.5 with a faster last. Felt quite hard and progression feels slower atm.

22:36.1 6,000m 1:53.0 243 1134 26
5:40.0 1,500m 1:53.3 240 1127 26
5:40.0 1,500m 1:53.3 240 1127 26
5:39.9 1,500m 1:53.3 241 1128 27
5:36.2 1,500m 1:52.0 249 1155 29

[Sakly]

This was started as a blind row HM, but I started a bit faster and it got very sweaty, so I stopped after an hour.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:00:07	14,876m	2:01.2	196	975	18	149
10:37.1	2,638m	2:00.7	199	984	19	144
10:33.6	5,276m	2:00.0	202	995	19	147
10:33.0	7,914m	1:59.9	203	997	19	150
10:36.2	10,552m	2:00.5	200	987	18	154
10:53.5	13,190m	2:03.8	184	933	18	154
6:53.0	14,876m	2:02.4	190	955	19	149

[alex9026]

26:18.0 7,500m 1:45.2 301 1334 26
10:35.4 3,000m 1:45.9 295 1314 26
r: 5:00 66m
8:49.2 2,500m 1:45.8 295 1315 26
r: 5:00 39m
6:53.4 2,000m 1:43.3 317 1391 28
r: 5:00 20m
r125m

Wrapping up second cycle of PP, just need to fit in a 5k TT prior to the next cycle which won't be until next week now. This was tough, but well in control, should be sub 1:45's next time out.

[deadlifting265]

26:18.0 7,500m 1:45.2 301 1334 26
10:35.4 3,000m 1:45.9 295 1314 26
r: 5:00 66m
8:49.2 2,500m 1:45.8 295 1315 26
r: 5:00 39m
6:53.4 2,000m 1:43.3 317 1391 28
r: 5:00 20m
r125m

Wrapping up second cycle of PP, just need to fit in a 5k TT prior to the next cycle which won't be until next week now. This was tough, but well in control, should be sub 1:45's next time out.

Nice, Have you given thought to the Devon Indoor 5km?

[alex9026]

Nice, Have you given thought to the Devon Indoor 5km?

Just had a nosey at the British Rowing indoor calendar and I don't see it? Quick Google search suggests it was last run in 2023.

I couldn't live further away from Devon, but would really like the opportunity to test in a competitive setting.

[deadlifting265]

Nice, Have you given thought to the Devon Indoor 5km?

Just had a nosey at the British Rowing indoor calendar and I don't see it? Quick Google search suggests it was last run in 2023.

I couldn't live further away from Devon, but would really like the opportunity to test in a competitive setting.

Apparently it's going ahead this year, just not sure in what format and month.