What Training Have You Done Today?

[Sakly]

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

Nevertheless, a good 30min 8k

[Sakly]

HM r18, supposed to be a lighter one after the intervals yesterday.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:24:42	21,097m	2:00.4	200	989	18	141
10:31.0	2,638m	1:59.5	205	1004	18	141
10:30.7	5,276m	1:59.5	205	1005	18	143
10:48.2	7,914m	2:02.8	189	949	18	131
10:48.1	10,552m	2:02.8	189	949	18	134
10:40.6	13,190m	2:01.4	196	972	18	138
10:36.8	15,828m	2:00.6	199	985	18	142
10:28.2	18,466m	1:59.0	207	1013	18	147
10:19.0	21,097m	1:57.6	215	1039	18	155

It got really sweaty after the first two splits, so I backed off a good bit for the next two splits. After sweat was mostly vaporized, I started to ramp up again. Last split felt really good!

[dabatey]

C2 Training Guide 2k Plan Prep Phase Medium Week
UT1 3x15 r3 @ 23spm. Last time 2.12.6/ 2.12.7/ 2.13.0

Time Meters Pace Watts Cal/Hr S/M
45:00.0 10,324m 2:10.7 157 838 23 153
15:00.0 3,430m 2:11.1 155 833 23 145
15:00.0 3,443m 2:10.6 157 839 23 154
15:00.0 3,450m 2:10.4 158 842 23 160

Actually lower heartrates in each interval compared to last time. I imagine it must have been pretty hot last time around.

[Kerry1960]

Early morning 30r20 today before it gets too hot.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,977m 2:08.9 163 861 20
5:00.0 1,150m 2:10.4 158 842 20
10:00.0 1,157m 2:09.6 161 852 20
15:00.0 1,158m 2:09.5 161 854 20
20:00.0 1,163m 2:08.9 163 861 20
25:00.0 1,165m 2:08.7 164 864 20
30:00.0 1,184m 2:06.6 172 892 20

[Dangerscouse]

Sometimes you use power, other times power abuses you and it can all change all too quickly.

I think I talked myself out of the HM, as it wasn't ever intended to be a hard session today. Sulked (again) for a couple of minutes and then resolved to do another 6k. That last 1k proved to me that it was a weak mental game today, but I've got a lot of life stress going on atm, so I'm not surprised.

45:37.7 12,007m 1:54.0 236 1112 24 147
11:36.6 3,000m 1:56.1 224 1069 24 133
11:26.9 6,000m 1:54.4 233 1102 24 144
11:19.9 9,000m 1:53.3 241 1127 24 151
11:12.4 12,000m 1:52.0 249 1155 25 161
0:01.9 12,008m 1:58.7 209 1019 0 161

24:06.3 6,000m 2:00.5 200 988 20 142
4:04.7 1,000m 2:02.3 191 957 20 136
4:05.2 2,000m 2:02.6 190 953 20 138
4:10.5 3,000m 2:05.2 178 913 20 137
4:05.8 4,000m 2:02.9 189 948 21 139
3:59.4 5,000m 1:59.7 204 1002 21 146
3:40.7 6,000m 1:50.3 260 1196 24 158

[Sakly]

I've got a lot of life stress going on atm

I hope it will ramp down quickly soon

[deadlifting265]

10/8/24(Sat)

12km Fartlek

4km "on", 500m "off"-1.51.2

1500m "on", 500m "off"-1.50.2

1000m "on", 500m "off"-1.47.5

2000m "on", 500m "off"-1.50.7

1500m "on"-1.48

Felt good, 10km out of the 12km faster than 12km PR......

[alex9026]

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......

That's a loooowwwww DF. What is the intention behind this?

[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......

That's a loooowwwww DF. What is the intention behind this?

Leg drive effeciency and explosive/fast hands away.

[alex9026]

Leg drive effeciency and explosive/fast hands away.

I assumed the former, didn't really consider the hands...

[deadlifting265]

Leg drive effeciency and explosive/fast hands away.

I assumed the former, didn't really consider the hands...

There's limited restistance on the pull, thus forcing hands to get fast away.

Ironically, the lower drag places more stress on the lumbar than when I do the high drag, I assuming because of the aformentioned causing a bit of "jarring" on the drive phase.

[dabatey]

C2 Training Guide 2K Plan Preparation Phase Medium Week
UT1 1x30' @ 23spm...Last time 2.12.4 AvHR 152

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,944m 2:09.6 161 853 23 152
5:00.0 1,161m 2:09.1 162 858 23 142
10:00.0 1,163m 2:08.9 163 861 23 150
15:00.0 1,159m 2:09.4 161 855 23 152
20:00.0 1,157m 2:09.6 161 852 23 155
25:00.0 1,148m 2:10.6 157 839 23 157
30:00.0 1,156m 2:09.7 160 851 23 161

Strength started to fail me a little in the last ten minutes, and the final split looks good due to a last minute max effort(@23). Pleased to keep the overall average spm a touch under 23 as I was seeing a fair few 24's during the first couple of splits. I think that was pretty much as fast as I could go rate limiting myself to 23spm.

[Dangerscouse]

I hope it will ramp down quickly soon

Thanks mate, it's nothing that all of us doesn't go through at some point, so it's nothing to worry about.

[Sakly]

I hope it will ramp down quickly soon

Thanks mate, it's nothing that all of us doesn't go through at some point, so it's nothing to worry about.

But I would like to read some more of the positive stuff from you, as you had enough harder times recently...
I bet/hope it will come along soon!

[Dangerscouse]

1:27:52.4 21,097m 2:04.9 179 917 19 128
12:36.1 3,000m. 2:06.0 175 901 20 116
12:28.2 6,000m. 2:04.7 180 921 20 125
12:27.6 9,000m. 2:04.6 181 922 20 130
12:27.2 12,000m 2:04.5 181 923 20 130
12:30.0 15,000m 2:05.0 179 916 20 130
12:32.1 18,000m 2:05.3 178 911 20 132
12:26.9 21,000m 2:04.4 181 924 20 135
0:24.3 21,097m 2:05.2 178 912 20 134

I just let the rhythm flow rather than having any type of target. This felt better than it has for a while, and after six consecutive days of mainly grey zone, or harder, training this is a good sign of my bouncebackability outpacing my need for recovery.