What Training Have You Done Today?

[Dutch]

1.30.4 500m 1.30.4 474 41 150df If did not drift in I think i might have had 1 tenth less, So really we are talking 3m short of my target. So it is real close.

0.4S even at 1:40 (which I imagine is faster than you were at the end) is only 2M. Still great PB and you will have it next time.

Feel free to ignore as I am way slower than you, but personally I end a 500m at high 40s or low 50s hardly sliding on mad back and arms thrash. That significantly reduces the pace loss in the last 40M or so and I even managed it for >30S once only slowing 3S/500m. Its not pretty and done with a single breath per stroke (I find the gasping for a second breath is why my rating drops), but it can help and might have met your goal today as you only needed to slow less than 4S/500m in the last 100. On the plus side, your 400 was at 1:28.6!

Thanks iain. Wow 2m only, its getting nearer lol Interesting you raise about increasing pace, I tried this on my 375m row and it pulled back a second. Also I was trying 2 breaths per stroke and it does not really help me either. On paced rows I brought in 375 at 1.28 dead and had energy, so yes I think that will defo help what you suggested. I just forgot about it today lol
I did not even check my 400 time. Based on that I did a 1 min pb of 345 as well lol

[deadlifting265]

23/8/24(Fri)

15x300m(approx 4 mins rec)

Into the garage for another speed sesh.

Splits:

1.32
1.31.5
1.31.8
1.31.5
1.31.3
1.31.3
1.31.3
1.31
1.31.3
1.31.3
1.30.5
1.30.5
1.30.5
1.29.5
1.27.5

Avg- Approx 1.30.8

Ample recovery between enabled a faster than programmed pace.

Could go faster, but over short distances each tenth makes a difference.....

[Sakly]

Today was a decision between actually going for a 500m or do the 400 training row to hold pace. Well after a real rubbish car journey and lots of perplexing people on the road I decided to just face doing the 500m I had been putting off.
My all time best is 1.31.8 from March 2002, my most recent best has been 1.32.3 set in Oct 2019. As some of you know my ambition is to go below 1.30 for the 500m, it became an obsession because any gym I ever trained at with rowing machines and times on the wall , I was always in 2nd place and the lead time was always a sub 1.30 of 1.27 or 1.28 and the guys setting them were at least 16 stone. I prob had some big insecurity from being skinny as a kid and was partially jealous of the guys who could do that kind of time. I have plugged away over the years and had about 7 goes at it and would hd or become so disillusioned when I turned in times of 1.33/ 34 etc i would just give up and row a long distance and just stick with that to get away from sprint work.
Anyway back to today, I got all set up and was sitting shaking like I had a chill, such were my nerves at the thought of the pain from 400 onwards and the dreaded word of failure!!
I started off like a greyhound out of the traps, due to my adrenaline, I seen 1.22 on the clock in the first 7 pulls, I had gone 2 pulls over settling in already, I kind of tried to slow but was unable to I have no idea, only that adrenaline took over.
I hit about 220m and managed to slow a bit to pace but by 300m I knew I was spent so it would be an exercise to just hang on, which I did to all but 7m from the end when i just let it drift in as it was over 1.30. But I am glad to say I ended up with a time of 1.30.4 of which I am very happy considering this turned into a fly and die. Smashed my pb and just have to tidy up the pacing really. I did lay on the floor for about 25 mins afterwards as well usual lines of never again, why did i do it etc

1.30.4 500m 1.30.4 474 41 150df
17.3 100m 1.26.5 541 45
17.2 200m 1.26.0 550 45
17.6 300m 1.28.0 514 41
18.5 400m 1.32.5 442 39
19.8 500m 1.39.0 361 39

I will prob go back 300m in a week and do a long slow monday. I just need to get the pacing correct I reckon I may have a bit more to go up in df as well say 5 maybe to 155. If did not drift in I think i might have had 1 tenth less, So really we are talking 3m short of my target. So it is real close.

I enjoyed very much reading your lines
Even though you missed your goal by a fraction of a second this time, it shows you are on track and able to get it. A bit slower start, a bit more even pacing and you have it. But to be honest, each of my 500s was a fly and die. I think there is not much room for strategy...
Well done!

[Sakly]

I said no more meters this week, but the dragon boat training wasn't that hard today and I decided to give a shorter 10k a go afterwards. Turned into a bit harder session, in the last split I ramped up to 1:52 and below for the last 3 or 4 mins.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
39:12.9	10,000m	1:57.6	215	1039	20	153
7:54.3	2,000m	1:58.5	210	1022	20	145
7:53.9	4,000m	1:58.4	210	1024	20	148
7:53.3	6,000m	1:58.3	211	1027	20	150
7:52.8	8,000m	1:58.2	212	1029	20	156
7:38.6	10,000m	1:54.6	232	1099	20	168

[Dutch]

I enjoyed very much reading your lines
Even though you missed your goal by a fraction of a second this time, it shows you are on track and able to get it. A bit slower start, a bit more even pacing and you have it. But to be honest, each of my 500s was a fly and die. I think there is not much room for strategy...
Well done!

Glad you enjoyed it! It felt good to exercise a demon lol. Now I know what to deal with, it is just a question of keep refining. Iain pointed out it was just 2 meters short lol
Do you ever do power cleans in your routines ?

[Sakly]

I enjoyed very much reading your lines
Even though you missed your goal by a fraction of a second this time, it shows you are on track and able to get it. A bit slower start, a bit more even pacing and you have it. But to be honest, each of my 500s was a fly and die. I think there is not much room for strategy...
Well done!

Glad you enjoyed it! It felt good to exercise a demon lol. Now I know what to deal with, it is just a question of keep refining. Iain pointed out it was just 2 meters short lol
Do you ever do power cleans in your routines ?

I guess this trial gave you some relief from your demon

No, I don't do any classic weightlifting exercises, except deadlifts and squats. And both of them I don't do at real heavy weights. Deadlifts I typically work up to 120-130kg, squats typically up to 100kg, both for 3x~10 reps with strict form. I can work up higher off course, but see no necessity for it.

[Dangerscouse]

1:10:20.7 18,000m 1:57.2 217 1047 22 139
8:52.5 2,250m. 1:58.3 211 1026 22 125
8:51.8 4,500m. 1:58.1 212 1029 22 128
8:52.0 6,750m. 1:58.2 212 1029 22 134
8:51.4 9,000m. 1:58.0 213 1031 22 138
8:51.2 11,250m 1:58.0 213 1032 22 140
8:50.8 13,500m 1:57.9 213 1033 22 145
8:45.7 15,750m 1:56.8 220 1055 22 148
8:25.3 18,000m 1:52.2 247 1150 22 161

I was really indecisive today, after two late nights and a bad bout of acid indigestion on Thursday night that hasn't properly gone away.

I got carried away with the last 5k, just to carry on the indecisiveness

[alex9026]

Do you ever do power cleans in your routines ?

Not directed at me, but, my two cents worth- I have practiced them as a warm up for deadlifting, but there will be a trade off for time spent learning and developing the lift, before applying the sort of load where you may (no guarantee) see a benefit to your sprints. There are easier, more practical with a lower risk of injury, and less time consuming ways to just get strong and powerful to be quick over 500m.

If you aren't a beginner to the power clean, disregard my point! Programmed intelligently, they won't slow you down.

[Dutch]

Do you ever do power cleans in your routines ?

Not directed at me, but, my two cents worth- I have practiced them as a warm up for deadlifting, but there will be a trade off for time spent learning and developing the lift, before applying the sort of load where you may (no guarantee) see a benefit to your sprints. There are easier, more practical with a lower risk of injury, and less time consuming ways to just get strong and powerful to be quick over 500m.

If you aren't a beginner to the power clean, disregard my point! Programmed intelligently, they won't slow you down.

I tried them earlier and I do not have the flexibility in the wrists or triceps to rack it properly. I replaced the barbell with dumbbells and they work a treat. I am only after reps.
Also since starting the Wendler 531, I am dumping a lot of exercises and just doing about 5 basic compound moves with a couple of light machine workouts now.

[winniewinser]

I was going to do a steady 60' for the first time in a long while but my energy was so low I called it at halfway. Dunno why, maybe not enough breakfast energy added or maybe yesterday was still in my legs.

30:01.4 7,171m 2:05.6 177 907 19
12:00.0 2,870m 2:05.4 177 910 19
24:00.0 2,867m 2:05.5 177 908 19
30:01.4 1,433m 2:06.0 175 900 19

Big day tomorrow putting up a shed

[deadlifting265]

24/8/24(Sat)

12km super low drag

12km-DF 52- 47.22.7-1.58.4-R21-211w

Quite a bit of torque on the back with this super low drag, but teaches fast hands away and an explosive leg drive.

Seated paused dumbbell s.press 3x6

One all out set of smith machine incline bench after........

[Sakly]

I was going to do a steady 60' for the first time in a long while but my energy was so low I called it at halfway. Dunno why, maybe not enough breakfast energy added or maybe yesterday was still in my legs.

30:01.4 7,171m 2:05.6 177 907 19
12:00.0 2,870m 2:05.4 177 910 19
24:00.0 2,867m 2:05.5 177 908 19
30:01.4 1,433m 2:06.0 175 900 19

Big day tomorrow putting up a shed

Sometimes it's going like this. Anyway, some meters banked.
Curious about your post tomorrow

[dabatey]

Wolverine Plan Week 1
L4-(1084)-184-180-180-180-180-180
Total Strokes 1086

Time Meters Pace Watts Cal/Hr S/M
1:00:07.8 12,713m 2:21.8 123 721 17 125

Moved the footplates down a few notches which made everything feel far easier. Or maybe it was just the cool temperature lol. C2 has a weird count for average stroke rate. Says 17, when clearly dividing total strokes by 60 minutes gives 18.1

[jcross485]

8/24 - No training.

Proud dad day though which is better than any session. Both kids competed today in a regional taekwondo tournament, about 160 competitors across all of the divisions, and did fantastic.

Our 4 year old competed in the earliest flight and placed 1st in forms, 1st in weapons, 1st in sparring, and 1st in combat sparring (out of 7) for 1st overall in the 5 and under boys division. Again, as awesome as it was despite some of the other parents seeming a bit perturbed, the first person he wanted to show and thank after each discipline was his brother because they practice together at home and he looks at his big brother as his idol in TKD. It was really nice seeing how close they really are and how supportive they are of each other. After he was done and his brother was competing, our 4 year old was probably the loudest one in the whole place cheering on his big bro.

Our 7 year old competed a bit later and placed 1st in forms, 4th in weapons, 3rd in sparring, and 1st in combat sparring (out of 9) for 1st overall in the 7 and under boys division. What actually made me more proud, as hard as it was on him, was him asking me after to print out the order of placings for the weapons portion - he said he wanted to hang it on his wall as a reminder that it's something he wants to get better at. I don't know that those types of traits are trainable at his age so it shows how ambitious and driven he is which is such a great trait (IMO). He was proud of himself for what he did but was looking at what he can do better.

All in all, a great day away from training and frankly, a bit more jazzed up to get back at it in the morning because I know they are watching.

[Dangerscouse]

But I am glad to say I ended up with a time of 1.30.4 of which I am very happy considering this turned into a fly and die. Smashed my pb and just have to tidy up the pacing really. I did lay on the floor for about 25 mins afterwards as well usual lines of never again, why did i do it etc

1.30.4 500m 1.30.4 474 41 150df
17.3 100m 1.26.5 541 45
17.2 200m 1.26.0 550 45
17.6 300m 1.28.0 514 41
18.5 400m 1.32.5 442 39
19.8 500m 1.39.0 361 39

Very good result Dutch, even more impressive as you've improved your PB after 22 years.