What Training Have You Done Today?

[alex9026]

19/8/24(Mon)

8x500m(5-6mins rec)

1.33.4-R33-430w

1.33.6-R32-427w

1.33.5-R32-428w

1.33.6-R33-427w

1.33.5-R32-428w

1.33.4-R33-430w

1.33.1-R33-434w

1.32.6-R34-441w

Into the garage for more 2km specific prep.

Mike Caviston alludes to this and I agree that for 2km race pace and faster, a longer recovery is prudent.

Training partner hit all 8 at sub 1.40 and he is looking to break 7 at the Brits......

Very good going, I was rating 38's on this same session (less recovery) at only half a second or so quicker the other day (one less interval too).

Feeling on track for a 6:24 in December?

[KeithT]

Another good step in positive progression!

I went a little harder than planned on my Friday session and decided to take Sat. off other than a walk and some work around house. So, Sunday I decided to go harder as opposed to my normal SS and chose a favorite of mine - 30 x 1'on/1'off. In my head I thought I would target an average pace of about 1:42 but wanted to do the first 10 at sub 1:40 to build a little cushion and push a little bit. Once I did the 10 I decided I would do 15 at sub 1:40 before backing off - got to 15 and thought I had some more in me....went to 20 and then thought I will push for 30 and was happy to hit every interval at sub 1:40 including last one at 1:34 - in the end my average was 1:39.3. I was spent but was happy with result and even happier with the mental part of it. I often would doubt my ability to do another one but pushed thru.

This is great, and managing that result with that session is a huge step (stroke) in the right direction. I've wondered if your mental game is a big part of your issues atm, and this seems to confirm it.

Agree - my willingness to push thru has been lacking. I still feel I am off a little (and will be) physically but not as far off as maybe I was allowing myself to think.

[deadlifting265]

19/8/24(Mon)

8x500m(5-6mins rec)

1.33.4-R33-430w

1.33.6-R32-427w

1.33.5-R32-428w

1.33.6-R33-427w

1.33.5-R32-428w

1.33.4-R33-430w

1.33.1-R33-434w

1.32.6-R34-441w

Into the garage for more 2km specific prep.

Mike Caviston alludes to this and I agree that for 2km race pace and faster, a longer recovery is prudent.

Training partner hit all 8 at sub 1.40 and he is looking to break 7 at the Brits......

Very good going, I was rating 38's on this same session (less recovery) at only half a second or so quicker the other day (one less interval too).

Feeling on track for a 6:24 in December?

Thanks Alex, I will know around late Oct to begin of Nov if 1.36's are achievable.

Keep saying it, but we haven't started 2km prep properly yet, that will def start at the latest in Sep.

My avg was 1.33.4, what was your's?

[alex9026]

Thanks Alex, I will know around late Oct to begin of Nov if 1.36's are achievable.

Keep saying it, but we haven't started 2km prep properly yet, that will def start at the latest in Sep.

My avg was 1.33.4, what was your's?

1.33.2 across the seven. The four sets at a few hundredths under 1:33 were just that tad too quick. I opened up with a 1.33.5 which whilst still being hard going, would have been a more appropriate pace. I may even run it next time on an unrestricted recovery.

Like yourself it's a bit early to say if I'm on track, but will test early September, circa three months out.

[winniewinser]

BPP W14S1 - 10km...a seasons best but by no means a TT as I have 3x2k tomorrow . Target was 2:03.7 from last time out.

40:33.3 10,000m 2:01.6 194 968 21
8:08.0 2,000m 2:02.0 193 963 21
8:06.4 4,000m 2:01.6 195 969 22
8:04.7 6,000m 2:01.1 197 977 22
8:06.3 8,000m 2:01.5 195 970 22
8:08.0 10,000m 2:02.0 193 963 22

[Sakly]

BPP W14S1 - 10km...a seasons best but by no means a TT as I have 3x2k tomorrow . Target was 2:03.7 from last time out.

40:33.3 10,000m 2:01.6 194 968 21
8:08.0 2,000m 2:02.0 193 963 21
8:06.4 4,000m 2:01.6 195 969 22
8:04.7 6,000m 2:01.1 197 977 22
8:06.3 8,000m 2:01.5 195 970 22
8:08.0 10,000m 2:02.0 193 963 22

That's way below target, nice
Did it feel hard or was it meant to be a lower intensity steady?
Anyway, you seem to see progress here

[winniewinser]

BPP W14S1 - 10km...a seasons best but by no means a TT as I have 3x2k tomorrow . Target was 2:03.7 from last time out.

40:33.3 10,000m 2:01.6 194 968 21
8:08.0 2,000m 2:02.0 193 963 21
8:06.4 4,000m 2:01.6 195 969 22
8:04.7 6,000m 2:01.1 197 977 22
8:06.3 8,000m 2:01.5 195 970 22
8:08.0 10,000m 2:02.0 193 963 22

That's way below target, nice
Did it feel hard or was it meant to be a lower intensity steady?
Anyway, you seem to see progress here

Wasn't too bad tbh and the plan has me increasing intensity on these longer ones before the distance increases too. Threshold HR zone so not too bad at low SR.

[Sakly]

BPP W14S1 - 10km...a seasons best but by no means a TT as I have 3x2k tomorrow . Target was 2:03.7 from last time out.

40:33.3 10,000m 2:01.6 194 968 21
8:08.0 2,000m 2:02.0 193 963 21
8:06.4 4,000m 2:01.6 195 969 22
8:04.7 6,000m 2:01.1 197 977 22
8:06.3 8,000m 2:01.5 195 970 22
8:08.0 10,000m 2:02.0 193 963 22

That's way below target, nice
Did it feel hard or was it meant to be a lower intensity steady?
Anyway, you seem to see progress here

Wasn't too bad tbh and the plan has me increasing intensity on these longer ones before the distance increases too. Threshold HR zone so not too bad at low SR.

Then ride with it and build more momentum

[p_b82]

Been even quieter than normal for a bit, Radar festival, covid, bloodstock then ill, guest has been the last 4 weekends, and it's been nearly a month since my last erg; and today's session showed.

did a 15k hike on saturday, and anything with any incline = huffing like a steamtrain even worse than a few weeks off should allow. This dose of covid is lurking more with a reduction in lung function even if I was less poorly overall.

An "easy" session that ended up being a good 10bpm hr higher than expected I think shows I've taken quite a few steps backwards; nothing that some time/effort will not regain - hopefully. small steps and disconnect ego time me thinks.

Time Meters Pace Watts Cal/Hr S/M Hr
20:00.0 4,438m 2:15.1 142 787 19 158
4:00.0 882m 2:16.0 139 778 21 137
8:00.0 884m 2:15.7 140 781 20 154
12:00.0 889m 2:14.9 142 789 20 164
16:00.0 891m 2:14.6 143 793 19 167
20:00.0 892m 2:14.5 144 794 19 169

[jcross485]

8/20 - 16k erg; 4 x 4k (1:00 between for water & towel off).

Still warm in the garage; low 90's by the time I ended but it should be dipping down 15-20 degrees F in the next few days which will be a nice relief. Mediocre session today; really wanted to get some intensity in (threshold intervals) but another not great night of sleep so opted for more steady work in hopes of more intensity and strength work over the next couple of days. HR a bit higher than I would have liked although it didn't feel like that much of a struggle.

Time Meters Pace Watts Cal/Hr S/M
1:06:45.3 16,000m 2:05.1 178 914 19 146

4:11.8 1,000m 2:05.9 175 903 19 132
4:11.8 1,000m 2:05.9 175 903 19 142
4:12.0 1,000m 2:06.0 175 902 19 145
4:11.7 1,000m 2:05.8 176 904 19 145
r: 1:00 53m
4:09.4 1,000m 2:04.7 180 921 19 146
4:09.5 1,000m 2:04.7 180 920 19 149
4:09.1 1,000m 2:04.5 181 923 19 150
4:08.8 1,000m 2:04.4 182 925 19 151
r: 1:00 45m
4:09.0 1,000m 2:04.5 181 924 20 147
4:09.0 1,000m 2:04.5 181 924 19 151
4:08.9 1,000m 2:04.4 182 924 19 151
4:08.8 1,000m 2:04.4 182 925 19 152
r: 1:00 49m
4:11.6 1,000m 2:05.8 176 905 19 145
4:11.4 1,000m 2:05.7 176 906 19 146
4:11.3 1,000m 2:05.6 176 907 19 146
4:11.3 1,000m 2:05.6 176 907 19 147
r147m

[winniewinser]

BPP W14S2 - 3x2km/4'R..target 1:53.0 or better.

Nearly HD'ed a couple of times tbh...the first felt ok....the second one pinched and my breathing was starting to become laboured. But managed to start the third and I wasn't not going to complete it....even managed a 'sprint'.

22:30.9 6,000m 1:52.5 245 1144 26
7:31.6 2,000m 1:52.9 243 1137 25
7:31.4 2,000m 1:52.8 244 1138 27
7:27.9 2,000m 1:51.9 249 1157 28

[rjharris]

currently doing the beginning pete plan. my normal sport is lifting/strongman but decided to improve my conditioning so here we are. it's been fun so far. did wk 10, day 2, so 3 x 2000m / 4min rest. 1k warmup prior.

22:38.6 6,000m 1:53.2 241 1130 23
7:32.9 2,000m 1:53.2 241 1129 23
7:28.9 2,000m 1:52.2 248 1152 23
7:36.9 2,000m 1:54.2 235 1108 23

the same session during week 6 was at 1:56.8, but the first interval was basically a warmup so that overstates the improvement.

23:22.5 6,000m 1:56.8 219 1054 23
7:54.2 2,000m 1:58.5 210 1022 24
7:48.0 2,000m 1:57.0 219 1052 23
7:40.4 2,000m 1:55.1 230 1089 23

[dabatey]

Wolverine Plan Week 1
60min L4
[1080] 180-180-180-180-180-180
Total strokes taken 1087
Time Meters Pace Watts Cal/Hr S/M
1:00:06.2 12,693m 2:22.0 122 720 17 135

Doing the same as 3 years ago. Looped prep phase of C2 Training Guide 2K Plan a couple of times to build a bit of basic rowing strength now switching to Wolverine Plan.
Last time I did 3xL4/ L3/ L2/ L1 in a 6 day plan.
This time it will be 2xL4/ L2/ L1 in a 4 day plan, but with a cycle race and TTT taking the place of 1xL4/L3.

[Dangerscouse]

1:00:00.0 15,910m 1:53.1 242 1131 22 156
30:00.0 7,837m. 1:54.8 231 1095 20 154
r: 2:00 48m
20:00.0 5,339m. 1:52.3 247 1148 24 157
r: 2:00 45m
10:00.0 2,734m. 1:49.7 265 1211 28 163
r93m

I wanted something a bit more challenging than the PP intervals so I went with one of my favourites. I probably overcooked the 30r20 a bit, and the last interval was a grind, but that's exactly what I need.

[winniewinser]

1:00:00.0 15,910m 1:53.1 242 1131 22 156
30:00.0 7,837m. 1:54.8 231 1095 20 154
r: 2:00 48m
20:00.0 5,339m. 1:52.3 247 1148 24 157
r: 2:00 45m
10:00.0 2,734m. 1:49.7 265 1211 28 163
r93m

I wanted something a bit more challenging than the PP intervals so I went with one of my favourites. I probably overcooked the 30r20 a bit, and the last interval was a grind, but that's exactly what I need.

I like the look of that session....maybe not at those paces mind you! .....maybe 20/10/5 for me