What Training Have You Done Today?

[Dutch]

Great work on the weights!

I have no doubt you can go sub 1:30. If you did 300m at 1:28 - you could fade to a 1:33 average for last 200m and hit goal. Knowing you weren't spent at 300m, I am sure you could have kept 1:28 for a little more and then even if you started slowing some would have a cushion. The 1 minute test will tell you more but again I see no problems with a sub 1:30 500m.

Cheers Keith, weights are coming on well so far.
I am hoping to slow at 400 and start giving a negative time then.

Weds was machine workout on chest, lats and arms.

Today was machine workout on back and legs

Today was also a 350m time trial, I decided on controlled rather than the ego taking over. I did not want to be a heaving wreck at the end of it.

dist 350m, time 1.01.6, av/watts 514, av spm 40, av/500 1.28, df 145

Am happy with the over all row, taking off the 1.6 secs i hit a pb of 342m for 1 min. I was not flat out I tried keeping a pace. The negatives of the row for me were df to high, footplate was on 2 and feet were bit restricted and I am just plain tired from all the workouts this week. And to top it all i had to help someone move last night for a couple of hrs. Considering that I am pretty much bang on target for the sub 1.30 500m.
I am going to have to look at maybe quickening the spm for last 150 I reckon, maybe 125.

Next is 375m tuesday. I want to bring that in under 1.07

[dabatey]

3 short indieVelo(online) cycle TTT's.
3 x 5min approx with 3min rest between each.

[KeithT]

Great work on the weights!

I have no doubt you can go sub 1:30. If you did 300m at 1:28 - you could fade to a 1:33 average for last 200m and hit goal. Knowing you weren't spent at 300m, I am sure you could have kept 1:28 for a little more and then even if you started slowing some would have a cushion. The 1 minute test will tell you more but again I see no problems with a sub 1:30 500m.

Cheers Keith, weights are coming on well so far.
I am hoping to slow at 400 and start giving a negative time then.

Weds was machine workout on chest, lats and arms.

Today was machine workout on back and legs

Today was also a 350m time trial, I decided on controlled rather than the ego taking over. I did not want to be a heaving wreck at the end of it.

dist 350m, time 1.01.6, av/watts 514, av spm 40, av/500 1.28, df 145

Am happy with the over all row, taking off the 1.6 secs i hit a pb of 342m for 1 min. I was not flat out I tried keeping a pace. The negatives of the row for me were df to high, footplate was on 2 and feet were bit restricted and I am just plain tired from all the workouts this week. And to top it all i had to help someone move last night for a couple of hrs. Considering that I am pretty much bang on target for the sub 1.30 500m.
I am going to have to look at maybe quickening the spm for last 150 I reckon, maybe 125.

Next is 375m tuesday. I want to bring that in under 1.07

All pointing to going under 1:30 with no issues - might even be a couple seconds under.

[jcross485]

8/15 - 16k erg; 4 x 4k (1:00 rest for water / towel off).

Very much pleased with the outcome despite how I felt. Wanted to do a bit more volume today, was on the fence as to whether or not I would push intensity. Decided to do with a bit lower watts on the first 4k section, something that tends to be UT2-ish, but HR stayed quite low all things considered. Then, went to upper end UT2 bordering on UT1 for the two middle 4k's, felt pretty solid. Then back down for a final 4k. A really good sign with respect to fitness and the lack of fitness loss despite being on vacation for a week. Heavy strength work tomorrow before more erg volume on the weekend.

Time Meters Pace Watts Cal/Hr S/M
1:06:23.7 16,000m 2:04.4 181 924 19 140

4:12.1 1,000m 2:06.0 175 901 19 127
4:12.0 1,000m 2:06.0 175 902 19 132
4:11.9 1,000m 2:05.9 175 902 19 132
4:11.6 1,000m 2:05.8 176 905 19 135
r: 1:00 37m
4:07.1 1,000m 2:03.5 186 938 19 138
4:06.8 1,000m 2:03.4 186 941 19 141
4:06.8 1,000m 2:03.4 186 941 19 141
4:06.5 1,000m 2:03.2 187 943 19 143
r: 1:00 37m
4:06.3 1,000m 2:03.1 187 944 19 144
4:05.8 1,000m 2:02.9 189 948 19 147
4:06.0 1,000m 2:03.0 188 947 19 148
4:05.9 1,000m 2:02.9 188 948 19 150
r: 1:00 32m
4:11.5 1,000m 2:05.7 176 905 19 142
4:11.3 1,000m 2:05.6 176 907 19 144
4:11.2 1,000m 2:05.6 177 907 19 143
4:10.9 1,000m 2:05.4 177 910 19 144
r106m

[Dangerscouse]

Today was also a 350m time trial, I decided on controlled rather than the ego taking over. I did not want to be a heaving wreck at the end of it.

dist 350m, time 1.01.6, av/watts 514, av spm 40, av/500 1.28, df 145

Am happy with the over all row, taking off the 1.6 secs i hit a pb of 342m for 1 min. I was not flat out I tried keeping a pace. The negatives of the row for me were df to high, footplate was on 2 and feet were bit restricted and I am just plain tired from all the workouts this week. And to top it all i had to help someone move last night for a couple of hrs. Considering that I am pretty much bang on target for the sub 1.30 500m.
I am going to have to look at maybe quickening the spm for last 150 I reckon, maybe 125.

Next is 375m tuesday. I want to bring that in under 1.07

You're making great progress, and if they're your only criticisms then your doing fine.

[Dangerscouse]

Very much pleased with the outcome despite how I felt. Wanted to do a bit more volume today, was on the fence as to whether or not I would push intensity.

Considering you were undecided, and had a holiday, this is a solid result

[Dangerscouse]

1:23:51.1 21,097m 1:59.2 206 1010 21 135
11:59.6. 3,000m. 1:59.9 203 998 22 127
11:56.0 6,000m. 1:59.3 206 1008 22 133
11:56.5 9,000m. 1:59.4 206 1007 22 132
11:55.0 12,000m 1:59.1 207 1011 22 135
11:55.1 15,000m 1:59.1 207 1011 22 137
11:53.7 18,000m 1:58.9 208 1015 22 139
11:52.2 21,000m 1:58.7 209 1020 22 142
0:22.9 21,097m 1:58.0 213 1032 21 142

After another brutal Pilates session yesterday morning, this should have been a bit slower but it felt better ignoring that and using instinct.

I'll probably struggle to do anything tomorrow as we're out with mates tonight, so it made sense to push it a bit more today.

[winniewinser]

1:23:51.1 21,097m 1:59.2 206 1010 21 135
11:59.6. 3,000m. 1:59.9 203 998 22 127
11:56.0 6,000m. 1:59.3 206 1008 22 133
11:56.5 9,000m. 1:59.4 206 1007 22 132
11:55.0 12,000m 1:59.1 207 1011 22 135
11:55.1 15,000m 1:59.1 207 1011 22 137
11:53.7 18,000m 1:58.9 208 1015 22 139
11:52.2 21,000m 1:58.7 209 1020 22 142
0:22.9 21,097m 1:58.0 213 1032 21 142

After another brutal Pilates session yesterday morning, this should have been a bit slower but it felt better ignoring that and using instinct.

I'll probably struggle to do anything tomorrow as we're out with mates tonight, so it made sense to push it a bit more today.

Solid half....enjoy your night out! (I can no longer drink as it triggers migraines but recently found Erdinger Alcohol Free which at least makes me feel like a 'bloke' for a bit )

[Dangerscouse]

1:23:51.1 21,097m 1:59.2 206 1010 21 135
11:59.6. 3,000m. 1:59.9 203 998 22 127
11:56.0 6,000m. 1:59.3 206 1008 22 133
11:56.5 9,000m. 1:59.4 206 1007 22 132
11:55.0 12,000m 1:59.1 207 1011 22 135
11:55.1 15,000m 1:59.1 207 1011 22 137
11:53.7 18,000m 1:58.9 208 1015 22 139
11:52.2 21,000m 1:58.7 209 1020 22 142
0:22.9 21,097m 1:58.0 213 1032 21 142

After another brutal Pilates session yesterday morning, this should have been a bit slower but it felt better ignoring that and using instinct.

I'll probably struggle to do anything tomorrow as we're out with mates tonight, so it made sense to push it a bit more today.

Solid half....enjoy your night out! (I can no longer drink as it triggers migraines but recently found Erdinger Alcohol Free which at least makes me feel like a 'bloke' for a bit )

Thanks, and I quite regularly have zero beers at home, and I'd recommend Heineken 0.0. It's the best one imo, and I've tried quite a few.

[winniewinser]

Thanks, and I quite regularly have zero beers at home, and I'd recommend Heineken 0.0. It's the best one imo, and I've tried quite a few.

Oooh....will have to give that a go, especially as the footie starts this weekend and the 2 go hand in hand

[Dutch]

All pointing to going under 1:30 with no issues - might even be a couple seconds under.

Does seem to be a chance of a 1.28.something, when the time slips from a current average to 1.27 or 28 to 30/31 as it did the last 20m I used to start to panic and think thats it and was mentally beat but as you say it can even slip to 1.33 the last 200 and i would prob still bring it in under. Its a strange distance.

You're making great progress, and if they're your only criticisms then your doing fine.

Cheers Danger, yes the the things i see as problems are not really an issue, very minor if anything but my mind trip is the prob lol Its constantly telling me no no you will not be able to do this, but each row shows the mind different and with having the bric locked in I cant back out as far as i am concerned so it will happen so the doubts will lessen. Its a strange old thing the brain.

[winniewinser]

Lunchtime low rate 5k in the work gym.....HRM failed again so that's going in the bin....ergdata also failed to record via USB cable

5000 19:35.0 1:57.5 21

1000 - 1:58.1 - 21
1000 - 1:58.8 - 21
1000 - 1:57.0 - 21
1000 - 1:57.7 - 21
1000 - 1:55.7 - 23

A seasons best but no a 50's PB

[Tandstad]

Lunchtime low rate 5k in the work gym.....HRM failed again so that's going in the bin....ergdata also failed to record via USB cable

5000 19:35.0 1:57.5 21

1000 - 1:58.1 - 21
1000 - 1:58.8 - 21
1000 - 1:57.0 - 21
1000 - 1:57.7 - 21
1000 - 1:55.7 - 23

A seasons best but no a 50's PB

Good stuff Alex, it is nice to have you back here grinding on the seat again

[Tandstad]

Volume has been very low since June now, so had to clock in some more meters to start getting back to shape again. It's funny, but when you are not used to doing hour sessions, almostvany speed feels hard. Did a strict 60r20 today, 1200 strokes on the dot:

Time Meters Pace Watts Cal/Hr S/M
1:00:00 15,345m 1:57.3 217 1046 20
7:30.0 1,873m 2:00.1 202 994 20
15:00.0 1,893m 1:58.8 208 1017 20
22:30.0 1,903m 1:58.2 212 1028 20
30:00.0 1,915m 1:57.4 216 1042 20
37:30.0 1,914m 1:57.5 215 1041 20
45:00.0 1,919m 1:57.2 217 1047 20
52:30.0 1,934m 1:56.3 222 1064 20
1:00:00 1,994m 1:52.8 244 1138 20

30 and 60 minute sessions always were my favourites, so I will aim at doing more 60's in the months to come.

[Tandstad]

Hard to get back on track after the vacation. Since coming back from holiday trip, all days and evenings have been used on the renovation of the house Need to get my priorities straight!

30 minutes semi-low rate yesterday:
Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,014m 1:52.3 247 1150 22
3:45.0 972m 1:55.7 226 1076 23
7:30.0 1,003m 1:52.1 248 1153 23
11:15.0 1,008m 1:51.6 252 1166 23
15:00.0 1,008m 1:51.6 252 1166 23
18:45.0 1,006m 1:51.8 250 1161 23
22:30.0 1,002m 1:52.2 247 1151 22
26:15.0 1,004m 1:52.0 249 1156 22
30:00.0 1,011m 1:51.2 254 1174 21

Target was breaking 8k.

Decent session....but we know you're sand bagging

How's the house coming along? I remember seeing the awesome views from the deck.

Thanks Alex, wish I could say I was sandbagging, but with the hours I qm clocking on the house the erg has suffered

Anyways, house is coming along, outside is almost done, and currently we are doing the living room and *** DELETE - SPAM *** in the main floor, so I have to push for completion couple of pictures from the outside(if working):



Don't know how many hours I have put into this, but if I had put the hours into a sport instead, I probably would have been in the Olympics