What Training Have You Done Today?

[deadlifting265]

16/8/24(Fri)

4x2500m(3)

10km-35.53.5-1.47.6-R22-280w

8.58.7-1.47.7-R22-280w

8.58.6-1.47.7-R22-280w

8.59.2-1.47.8-R22-279w

8.57.1-1.47.4-R23-282w

The current gym having no windows being able to open was sweltering.

Hard work, especially at that rate......

[Dutch]

Didnt know pics could be posted here now

[Tandstad]

Didnt know pics could be posted here now

I used a free uploading site, and copied the code in here I also did this back in the day to this forum. Kind of awkward way to do it versus direct uploading to forum, but it will have to do

[dabatey]

C2 Training Guide 2K Plan Prep Phase Hard Week
UT1 3x20'@23spm r5, changed to 60min UT2@18spm.

Felt a twinge behind my knee on Wednesday and then again last night cycling. So having suffered from elbow tendonitis in the past (caused by pullups), downgraded the workout to make things a little easier, and also with it being 'not part of the plan' an easier mental out to bin the session if I was feeling something. Set myself a limit of 2.24/500 to stay under and warmed into a slightly stronger stroke. Knee felt ok so back to plan tomorrow night.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 12,740m 2:21.2 124 727 18 124
10:00.0 2,094m 2:23.2 119 709 18 107
20:00.0 2,117m 2:21.7 123 723 18 115
30:00.0 2,143m 2:19.9 128 739 18 124
40:00.0 2,137m 2:20.3 127 735 18 130
50:00.0 2,125m 2:21.1 124 728 18 133
1:00:00.0 2,124m 2:21.2 124 727 18 138

[winniewinser]

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

Looking great... well worth the effort

[jcross485]

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

Thank you! While I still have a ways to go when it comes to some bigger goals, I can see the progress and the path. We've still got some warm weather here, pushing 105F during the day, but I know once the fall and winter months come, there will be a nice bump in pace and power for the same HR.

[alex9026]

16/8/24(Fri)

4x2500m(3)

10km-35.53.5-1.47.6-R22-280w

8.58.7-1.47.7-R22-280w

8.58.6-1.47.7-R22-280w

8.59.2-1.47.8-R22-279w

8.57.1-1.47.4-R23-282w

The current gym having no windows being able to open was sweltering.

Hard work, especially at that rate......

May have mentioned it before, but there is a strong 30r20 here, nice work. Would want some open windows/air flow on a hard 30min effort, mind!

[jcross485]

8/16 - Strength work.

Another day, another effort that I am pleased with. Today was the heavy deadlift session of the rotation and the reps moved as well as I would have thought. I do think I need to incorporate ab wheel work at least once a week as the deadlift weights get heavier. Without substantial breaks in training and without injury or some kind of plateau, I'm well on track to get back to pulling 405 x 5 reps by the end of the year which is a good sign. The weight vest work after felt really good; I did push the pace a bit and saw HR get quite elevated but all 12 rounds were done in under 20:00.

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

Deadlift: 135 x 5 x 3 sets, 225 x 5, 275 x 5, 315 x 5, 355 x 5

Pull-Ups (5 reps), Feet-Elevated Push-Ups (10 reps), Walking Lunges (10 reps) - 12 rounds, 10kg weight vest

[deadlifting265]

16/8/24(Fri)

4x2500m(3)

10km-35.53.5-1.47.6-R22-280w

8.58.7-1.47.7-R22-280w

8.58.6-1.47.7-R22-280w

8.59.2-1.47.8-R22-279w

8.57.1-1.47.4-R23-282w

The current gym having no windows being able to open was sweltering.

Hard work, especially at that rate......

May have mentioned it before, but there is a strong 30r20 here, nice work. Would want some open windows/air flow on a hard 30min effort, mind!

Trying to get the rate up, not down

Although I think at R21/22 there is a solid one there....

[Dutch]

8/16 - Strength work.

Another day, another effort that I am pleased with. Today was the heavy deadlift session of the rotation and the reps moved as well as I would have thought. I do think I need to incorporate ab wheel work at least once a week as the deadlift weights get heavier. Without substantial breaks in training and without injury or some kind of plateau, I'm well on track to get back to pulling 405 x 5 reps by the end of the year which is a good sign. The weight vest work after felt really good; I did push the pace a bit and saw HR get quite elevated but all 12 rounds were done in under 20:00.

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

Deadlift: 135 x 5 x 3 sets, 225 x 5, 275 x 5, 315 x 5, 355 x 5

Pull-Ups (5 reps), Feet-Elevated Push-Ups (10 reps), Walking Lunges (10 reps) - 12 rounds, 10kg weight vest

Some good work in there

[jcross485]

Some good work in there

Thanks! I came into the whole endurance thing from a strength background, but neglected true strength work for a barbell for several years now, so getting back into it conservatively. The weight vest stuff afterwards is inspired by Jim Wendler's "Walrus" approach - hammer a bunch of volume on some compound movements to build a bit of muscle, strength, and work capacity, without getting beat up in the joints.

[GloryQS]

Sat 17/8/24

male 35 81kg 182cm

3x20r2 UT2 SS with monitor turned down. 2:19.1 avg 19 spm HR 146 avg

Trying to build my aerobic base for a 2k. Ended the session with a 500m (first one since 16 years) to see where I'm at:

time dist split spm
1:37.7 500 1:37.7 37
:19.7 100 1:38.5 40
:19.2 200 1:36.0 38
:19.4 300 1:37.0 34
:19.6 400 1:38.0 37
:19.8 500 1:39.0 36

Very satisfying dropoff in the splits but not sure if that's good haha. I decided to go for long strokes in the middle, but maybe that was a mistake. Anyway, my time should mean a 1:48 on the 2k is possible, but tbh I think I'm lacking the lungs for that. Going for 4x1k later in the week for more info.

[alex9026]

25:36.5 7,500m 1:42.4 326 1420 28
5:08.2 1,500m 1:42.7 323 1410 28
r: 5:00 174m
5:08.8 1,500m 1:42.9 321 1404 28
r: 5:00 142m
5:08.0 1,500m 1:42.6 323 1413 28
r: 5:00 122m
5:08.5 1,500m 1:42.8 322 1407 28
r: 5:00 134m
5:03.0 1,500m 1:41.0 340 1469 29
r: 2:00 20m

I struggled with the thought of doing five sets today, with five mins recovery which almost feels too long, but my the time the final set comes round, I'm grateful for it.

EDIT: 50km on the bike yesterday, best part of two hours fighting the darn wind

[winniewinser]

Team Oarsome Challenge...steady on the way up.... freewheeling on the way down. Particularly happy with the 500/R24.

300m/R32, 400m/R28, 500m/R24, 400m/R28, 300m/R32...1' rests

Quite a fun training session this one so may repeat.

6:41.0 1,900m 1:45.5 298 1325 27
1:03.6 300m 1:46.0 294 1311 31
r: 1:00 115m
1:26.1 400m 1:47.6 281 1266 27
r: 1:00 97m
1:47.5 500m 1:47.5 282 1269 24
r: 1:00 59m
1:23.9 400m 1:44.8 303 1344 27
r: 1:00 88m
0:59.9 300m 1:39.8 352 1510 32

[Dangerscouse]

40:56.4 10,000m 2:02.8 189 950 21 122
5:07.0 1,250m 2:02.8 189 950 22 113
5:08.8 2,500m 2:03.5 186 939 22 118
5:08.3 3,750m 2:03.3 187 942 21 118
5:07.2 5,000m 2:02.8 189 949 21 124
5:06.7 6,250m 2:02.6 190 952 21 125
5:06.0 7,500m 2:02.4 191 956 22 124
5:06.1 8,750m 2:02.4 191 956 21 127
5:06.2 10,000m 2:02.4 190 955 22 128

I had no expectation of rowing today, but I decided to squeeze something in after going food shopping, despite a late night and thankfully not far too many drinks. I would have done longer but the footy is on so I had to limit it to 10k.