What Training Have You Done Today?

[jcross485]

8/5 - No training. Left home at about 3am, home at 6:30pm. Long work day with lots of time in the car and a few meetings sprinkled in.


8/6 - Strength work. Felt very good on this day; deadlifts moved about as easy as they have in a while and my rounds of accessory work did not feel taxing at all.

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

Deadlift: 135 x 5 x 3 sets, 205 x 5, 255 x 5, 285 x 5, 315 x 5 x 3 sets

Pull-Up (5 reps), Feet-Elevated Push-Up (10 reps), Walking Lunges (10 reps per leg); 12 rounds, 10kg weight vest


8/7 - 16k steady erg, although it turned more into a progressive session. It was warm and humid in the garage again, sweat quite a bit (lost almost 3kg total). I'm assuming the progressive nature and the fluid loss helped contribute to the HR increasing throughout but actually felt pretty good during this session. This is more than likely the last erg session until next Wednesday as I will be out of town the next 6 days and where I'm staying doesn't have a machine. I will have access to a facility though with some items so I plan on staying somewhat consistent with some training. This is more of a decompression and vacation trip though so really making sure I recharge for the remainder of the year, both with respect to work and training.

Time Meters Pace Watts Cal/Hr S/M
1:06:27.2 16,000m 2:04.6 181 921 19 146

4:10.0 1,000m 2:05.0 179 916 19 129
4:09.9 1,000m 2:04.9 179 917 19 136
4:09.8 1,000m 2:04.9 180 918 19 140
4:09.7 1,000m 2:04.8 180 918 19 142
4:09.6 1,000m 2:04.8 180 919 19 142
4:09.5 1,000m 2:04.7 180 920 19 144
4:09.4 1,000m 2:04.7 180 921 19 145
4:09.4 1,000m 2:04.7 180 921 19 146
4:09.2 1,000m 2:04.6 181 922 19 147
4:09.1 1,000m 2:04.5 181 923 19 149
4:09.0 1,000m 2:04.5 181 924 19 151
4:08.8 1,000m 2:04.4 182 925 19 153
4:08.7 1,000m 2:04.3 182 926 19 152
4:08.6 1,000m 2:04.3 182 927 19 153
4:08.4 1,000m 2:04.2 183 928 19 155
4:08.3 1,000m 2:04.1 183 929 19 156

[alex9026]

17:26.8 5,000m 1:44.6 305 1350 28
3:32.1 1,000m 1:46.0 293 1309 29
3:29.7 2,000m 1:44.8 304 1345 27
3:28.9 3,000m 1:44.4 307 1357 28
3:28.7 4,000m 1:44.3 308 1360 28
3:27.4 5,000m 1:43.7 314 1380 28

5k pb. Bittersweet, pleased to crack 17:30, the first split cost me a shot at 17:25. Next time...

On another note, this was very much unplanned, but I wanted to start the next training cycle on Monday, so it was tonight or bust to satisfy my ocd.

[deadlifting265]

17:26.8 5,000m 1:44.6 305 1350 28
3:32.1 1,000m 1:46.0 293 1309 29
3:29.7 2,000m 1:44.8 304 1345 27
3:28.9 3,000m 1:44.4 307 1357 28
3:28.7 4,000m 1:44.3 308 1360 28
3:27.4 5,000m 1:43.7 314 1380 28

5k pb. Bittersweet, pleased to crack 17:30, the first split cost me a shot at 17:25. Next time...

On another note, this was very much unplanned, but I wanted to start the next training cycle on Monday, so it was tonight or bust to satisfy my ocd.

Good work, nice high rate as well!

[dabatey]

indieVelo (online) cycling TTT
45min. Av Power 217W. NP 232W. AvHR 140.

[Jbrown1215]

HD'd during a 30r20 yesterday in what was perhaps a foolhardy attempt at my sub-1:45 target:

Code: Select all

 Time	Meters	Pace	Watts	Cal/Hr	S/M	
21:49.9	6,249m	1:44.8	304	1346	19	172
5:00.0	1,433m	1:44.6	305	1350	20	160
10:00.0	1,435m	1:44.5	306	1354	20	169
15:00.0	1,433m	1:44.6	305	1350	20	174
20:00.0	1,431m	1:44.8	304	1345	20	179
21:49.9	518m	1:46.0	293	1309	20	178 

Just one of those days where I didn't quite have the wherewithal, mentally or physically, to push through those critical 5-8 minutes of agony in the middle. Sometimes, though, a failed attempt (or two or three, in my case...) can provide just the fuel needed to get over the hump... I will attempt this again before too long... But I'll take a sub-1:45 average 6k+ at r20 in the meantime, no complaints there. Did a steady UT2 10k after the 30r20 attempt to get some proper, disciplined work in.

Today was my standard 20k, this time looking to see how low an average HR I could sustain while keeping the average pace below 2:00...

Code: Select all

 Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:19:58.1	20,000m	1:59.9	203	997	18	131
15:49.6	4,000m	1:58.7	209	1020	18	129
15:56.7	8,000m	1:59.5	205	1004	18	132
16:00.5	12,000m	2:00.0	202	995	18	131
16:02.9	16,000m	2:00.3	201	990	18	132
16:08.5	20,000m	2:01.0	197	978	18	132 

[Dangerscouse]

1:26:06.1 21,097m 2:02.4 191 956 20 132
12:16.5 3,000m 2:02.7 189 951 20 126
12:11.2. 6,000m. 2:01.8 193 965 20 131
12:14.7. 9,000m. 2:02.4 191 956 20 132
12:13.2 12,000om 2:02.2 192 960 20 135
12:15.9 15,000m 2:02.6 190 952 20 135
12:14.3 18,000m 2:02.3 191 957 20 135
12:16.2 21,000m 2:02.7 189 952 20 136
0:24.1 21,097m 2:04.2 183 928 20 135

I had a really tough morning at Pilates yesterday, so I didn't expect much today. Probably better than I expected, but I'm definitely not going hard enough in my hard sessions to justify keeping the HR down to 70%

[Tandstad]

17:26.8 5,000m 1:44.6 305 1350 28
3:32.1 1,000m 1:46.0 293 1309 29
3:29.7 2,000m 1:44.8 304 1345 27
3:28.9 3,000m 1:44.4 307 1357 28
3:28.7 4,000m 1:44.3 308 1360 28
3:27.4 5,000m 1:43.7 314 1380 28

5k pb. Bittersweet, pleased to crack 17:30, the first split cost me a shot at 17:25. Next time...

On another note, this was very much unplanned, but I wanted to start the next training cycle on Monday, so it was tonight or bust to satisfy my ocd.

Awesome, big congrats! Super strong performance

[Tandstad]

HD'd during a 30r20 yesterday in what was perhaps a foolhardy attempt at my sub-1:45 target:

Code: Select all

 Time	Meters	Pace	Watts	Cal/Hr	S/M	
21:49.9	6,249m	1:44.8	304	1346	19	172
5:00.0	1,433m	1:44.6	305	1350	20	160
10:00.0	1,435m	1:44.5	306	1354	20	169
15:00.0	1,433m	1:44.6	305	1350	20	174
20:00.0	1,431m	1:44.8	304	1345	20	179
21:49.9	518m	1:46.0	293	1309	20	178 

Just one of those days where I didn't quite have the wherewithal, mentally or physically, to push through those critical 5-8 minutes of agony in the middle. Sometimes, though, a failed attempt (or two or three, in my case...) can provide just the fuel needed to get over the hump... I will attempt this again before too long... But I'll take a sub-1:45 average 6k+ at r20 in the meantime, no complaints there. Did a steady UT2 10k after the 30r20 attempt to get some proper, disciplined work in.

Today was my standard 20k, this time looking to see how low an average HR I could sustain while keeping the average pace below 2:00...

Code: Select all

 Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:19:58.1	20,000m	1:59.9	203	997	18	131
15:49.6	4,000m	1:58.7	209	1020	18	129
15:56.7	8,000m	1:59.5	205	1004	18	132
16:00.5	12,000m	2:00.0	202	995	18	131
16:02.9	16,000m	2:00.3	201	990	18	132
16:08.5	20,000m	2:01.0	197	978	18	132 

Oof, the sub 1:45 30r20 is getting close now. Next time you will get even closer A sub 1:45 r20 would probably equal somewhere between 8850-8900 free rate, so this is getting seriously fast!

[Dangerscouse]

Just one of those days where I didn't quite have the wherewithal, mentally or physically, to push through those critical 5-8 minutes of agony in the middle.

I'm glad to see that you also suffer like the rest of us

That was a very good 30r20 whilst it lasted, and it definitely is great fuel to make you succeed. It does seem achievable with your training.

[winniewinser]

BPP W12S4...4x800m/2'R target 1:48.5 from last time nearly a month ago. Completed on a rubbish work C2 that needs a new bungee and a service.

01:47.8 27
01:48.1 27
01:48.1 27
01:48.4 28
01:47.0 29

[alex9026]

Good work, nice high rate as well!

Cheers, wasn't too focused on the rate, a case of see where it lands, felt just right I think, maybe squeeze consistent 29's out of it next time...

Awesome, big congrats! Super strong performance

Thanks! I can't argue with the consistency of splits 2-4km, felt good

[deadlifting265]

9/8/24(Fri)

16km- super low drag DF55

1.03.33.2-1.59.1-R20-207w

Bloody towel nearly came off twice and I had to stop for around 10secs each time.

Around 1580m to go the towel came completely off so I rowed on DF75 for the remainder.

Last 2km split-1.50.2......

[Sakly]

Skierg warmup 15min for gym session

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	3,924m	1:54.6	232	1098	32
3:00.0	764m	1:57.8	214	1036	32
6:00.0	777m	1:55.8	225	1075	32
9:00.0	786m	1:54.5	233	1102	32
12:00.0	791m	1:53.7	238	1117	32
15:00.0	807m	1:51.5	252	1168	33

Felt good throughout, even my back was so stiff and kind of hurting today morning. Recovery is really bad atm, no idea why.
Strength session was going well, was wondering a bit about that
New plan incorporates intervals again, today 4x1k, 3:30 rest, started on the skierg, my partner had to skip his rowing intervals for today.
Thought 1:48 could work, as my 2k on the skierg is 7:06 and on the rower these intervals are spot on for 2k.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
14:15.8	4,000m	1:46.9	286	1283	42
3:35.6	1,000m	1:47.8	279	1261	41
3:35.3	1,000m	1:47.6	281	1265	42
3:34.7	1,000m	1:47.3	283	1273	43
3:30.1	1,000m	1:45.0	302	1339	44

Could squeeze out some more in the last, but was cooked afterwards

[Dangerscouse]

A row of two unintentional halves.

Set it up for an hour of power, because I'm stupid. One of my biggest flaws is to mentally commit to a bigger distance (in this case a sub 80 HM attempt) and then downgrade it to something shorter thinking that it's got to be manageable as it's less than what I was foolishly planning.

It feel apart early on but I clung on for quite a while, until I started to wheeze, which is something that has only started since I had Covid in 2022. Another big sign that I've had Covid recently without knowing it.

30:03.7 8,058m 1:51.9 250 1159 27 147
7:30.0 2,004m 1:52.2 247 1151 28 139
15:00.0 2,010m 1:51.9 250 1158 27 146
22:30.0 2,010m 1:51.9 250 1158 27 150
30:00.0 2,018m 1:51.4 253 1169 27 155
30:03.7 16m 1:55.6 226 1079 16 155

I rested for a couple of minutes and programmed in another 30 mins. Unstrapped, so I could keep the stroke rate capped, and there was no wheezing and it felt better than the previous 30 mins, despite the HR being similar. Maybe a lack of warm up was a bad idea today.

30:00.0 7,937m 1:53.3 240 1126 24 153
5:00.0 1,306m 1:54.8 231 1095 24 145
10:00.0 1,319m 1:53.7 238 1119 24 149
15:00.0 1,322m 1:53.4 240 1124 25 151
20:00.0 1,320m 1:53.6 239 1120 25 154
25:00.0 1,326m 1:53.1 242 1132 25 157
30:00.0 1,345m 1:51.5 252 1168 25 162

[winniewinser]

BPP W12S3 3x10'/2'R...R22 2:04.9-2:02.9

30:00.0 7,305m 2:03.2 187 944 22
10:00.0 2,415m 2:04.2 183 928 22
10:00.0 2,435m 2:03.2 187 944 22
10:00.0 2,456m 2:02.1 192 960 22