What Training Have You Done Today?

[Dangerscouse]

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.

That is definitely a great day for you all

[Dangerscouse]

1:26:05.9 21,097m 2:02.4 191 956 20 127
12:16.6 3,000m. 2:02.7 189 951 21 118
12:13.8 6,000m. 2:02.3 191 958 21 123
12:15.5 9,000m. 2:02.5 190 953 21 127
12:14.4 12,000m 2:02.4 191 956 21 129
12:14.2 15,000m 2:02.3 191 957 21 129
12:14.0 18,000m 2:02.3 191 957 21 131
12:13.9 21,000m 2:02.3 191 958 21 132
0:23.6 21,097m 2:01.6 194 969 20 133

This indigestion still hasn't properly passed, so I pulled back from a 25k session.

[alex9026]

1:11:49.9 18,200m 1:58.4 211 1025 20
18:19.7 4,550m 2:00.8 198 982 21
18:05.4. 9,100m 1:59.2 206 1009 20
17:55.4 13,650m 1:58.1 212 1029 20
17:29.5 18,200m. 1:55.3 228 1085 20

18k for the day, taking me past 80k for my highest ever weekly volume on the erg. Only two strength sessions and no cycling or running, though, so typical training hours.

Little push towards the end today as I've a birthday lunch to look forward to and won't be on the Erg again until Tuesday night.

[Dutch]

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

Thanks Danger, it was a nice pb to surpass. Just got to get that last half a sec now Im now going to undertake a small 4 week block to try and lower it. It will be the first plan I have followed, interesting to see where that goes.

[jcross485]

That is definitely a great day for you all

Very much so!

I'm always weary of pushing my boys too hard because burn out is a very real thing (I saw a ton of it in junior and collegiate tennis), but I also think doing a couple of competitions per year isn't a bad thing - we are only doing ones that are within our area as they come up, provided they actually are interested in doing them. I think both had a great time, had a great experience (it always helps when you win medals), and also learned a lot.

One thing I did not anticipate though, which I'm feeling this morning, is a bit of a competition bug myself. I've been training for the majority of the year with some goals or objectives but no real end date. I've certainly been making progress and am pleased with how the year is shaping up, but there's just something about putting a date or deadline on something that takes things up another level. I did that last year by putting down on paper a marathon by end of year. I need to do the same again.

I know that, right now, my weakness on the erg is the shorter and sharper stuff. There's an older thread here called sprints and stuff that I started going back through; it's sparking some ideas of chasing a fast 500m or 1k before moving up to a 2k, 5k/6k, and then beyond again. Because it's a weakness, it could be some low hanging fruit where I can make those more beginner type gains again. I also think there is something to be said for developing that top end power / speed and it translating to longer distances if you have the aerobic base because, in theory, you're working at a lower percentage of your max so to speak, similar to how building a big lift would ultimately allow you to complete more reps at a lower weight if the strength endurance capacity is there.

[alex9026]

I know that, right now, my weakness on the erg is the shorter and sharper stuff. There's an older thread here called sprints and stuff that I started going back through; it's sparking some ideas of chasing a fast 500m or 1k before moving up to a 2k, 5k/6k, and then beyond again. Because it's a weakness, it could be some low hanging fruit where I can make those more beginner type gains again. I also think there is something to be said for developing that top end power / speed and it translating to longer distances if you have the aerobic base because, in theory, you're working at a lower percentage of your max so to speak, similar to how building a big lift would ultimately allow you to complete more reps at a lower weight if the strength endurance capacity is there.

I linked that exact thread to Dutch a page or so back... It's an avenue I will explore in time. And wholeheartedly agree with having an objective and deadline in achieving it, it can be just the ticket to some motivation, if it's lacking.

[Dangerscouse]

That is definitely a great day for you all

Very much so!

I'm always weary of pushing my boys too hard because burn out is a very real thing (I saw a ton of it in junior and collegiate tennis), but I also think doing a couple of competitions per year isn't a bad thing - we are only doing ones that are within our area as they come up, provided they actually are interested in doing them. I think both had a great time, had a great experience (it always helps when you win medals), and also learned a lot.

One thing I did not anticipate though, which I'm feeling this morning, is a bit of a competition bug myself. I've been training for the majority of the year with some goals or objectives but no real end date. I've certainly been making progress and am pleased with how the year is shaping up, but there's just something about putting a date or deadline on something that takes things up another level. I did that last year by putting down on paper a marathon by end of year. I need to do the same again.

I know that, right now, my weakness on the erg is the shorter and sharper stuff. There's an older thread here called sprints and stuff that I started going back through; it's sparking some ideas of chasing a fast 500m or 1k before moving up to a 2k, 5k/6k, and then beyond again. Because it's a weakness, it could be some low hanging fruit where I can make those more beginner type gains again. I also think there is something to be said for developing that top end power / speed and it translating to longer distances if you have the aerobic base because, in theory, you're working at a lower percentage of your max so to speak, similar to how building a big lift would ultimately allow you to complete more reps at a lower weight if the strength endurance capacity is there.

It's definitely good to not push your kids too much, and letting them find their own path, whilst giving them all of the support they need, is something a lot of parents in this country could do with doing.

That's a great consequence for you, not least as it will also be setting a (even better) example for them, and a goal to work towards can be a powerful thing. I do think / know that you've got more to give than you've done so far. With a bit of targeted training I'll be very interested to see what you can do, especially if your work stresses have calmed down.

I always say that the sessions that you don't want to do are the sessions that you should be doing. I don't always practice what I preach, though!! When you look at the PBs of the really fast ergers, quite often, they also have really good long distance PBs too, so there has to be a crossover.

[dabatey]

Wolverine Plan Week 1
L2 Intervals - 4x2000m r7
Set a target of [2.04] 2.05/2.04/2.04/2.03

Target wasn't too far off what I could do. I felt like I was struggling to get speed up to pull enough power in the last interval and had to shorten my stroke and rate up. I might nip up the drag factor a touch as I've only got it at 110ish and last time round I used 125 (though I did later lower to 100 with no consequences to power).

Time Meters Pace Watts Cal/Hr S/M
32:57.9 8,000m 2:03.6 185 937 28 156
8:18.9 2,000m 2:04.7 180 920 28 152
8:15.1 2,000m 2:03.7 185 935 28 154
8:14.7 2,000m 2:03.6 185 936 29 157
8:09.2 2,000m 2:02.3 191 958 30 161
r1,911m

[contdrift86]

Thanks Stu, hopefully I can have a decent "off season" depending on how many international trips I get over the next few months.
Rowing is the alternative to be honest, the rowing is to stay fit for that. It's easy that I enjoy it and can zone out whilst doing it, just need to work on some rowing fitness back as well.

I didn't realise at what level of rugby you played at, which must be really good if there's international matches

Oh the level in which I played at was very, very, very low. I am a referee nowadays and whilst I run around locally in our Premier competition, I am a TMO (Television Match Official) for international games. Think VAR from football, or 3rd Umpire in cricket, and that's my role.
It's been a pretty wild ride to get there, but it's a pretty sweet gig.

[winniewinser]

This indigestion still hasn't properly passed, so I pulled back from a 25k session.

Pulled back from 25k .....lol.....I couldn't make it to 1hr at the moment Hopefully you're feeling better now LFC picked up the win.

Big day tomorrow putting up a shed

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

Worst day of garden DIY ever ....but it's up and still standing. I was on the go from 8:00-17:30 and totally wiped out.

Need to muster the will for a 10km today now

[Sakly]

Big day tomorrow putting up a shed

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

Worst day of garden DIY ever ....but it's up and still standing. I was on the go from 8:00-17:30 and totally wiped out.

Need to muster the will for a 10km today now

That's a long time working
Hopefully your muscles are not too sore for your 10k

I know this feeling well, as I did much work in the garden on my own and typically alone (roofed pergola, ~50m^2 terrace, roofed podest with stairs down to the terrace and some other stuff)

[Dangerscouse]

50:23.1 12,000m 2:05.9 175 902 19 118
6:17.9 1,500m. 2:05.9 175 902 20 116
6:17.6 3,000m. 2:05.8 176 904 20 115
6:17.1 4,500m. 2:05.7 176 906 19 116
6:18.6 6,000m 2:06.2 174 899 19 120
6:17.7 7,500m. 2:05.9 175 903 19 119
6:17.7 9,000m. 2:05.9 175 903 20 120
6:18.6 10,500m 2:06.2 174 899 19 119
6:17.9 12,000m 2:05.9 175 902 20 120

I really wasn't up for this today, and even the 5k walk beforehand felt a bit of an effort.

Hopefully you're feeling better now LFC picked up the win.

As much as the footy did please me, I'm still not feeling 100%, but it does take time to go when I have these bouts of indigestion.

[winniewinser]

BPP W15S1 called for 10km and try and go a little faster....so aiming for 2:01.6 from last week. I failed to read the notes saying up the rate to 24.

A SB for 10km and I know it could be quicker with a higher rate. Sweaty mess for sure.

40:09.5 10,000m 2:00.4 200 988 22
8:03.1 2,000m 2:00.7 199 983 22
8:02.6 4,000m 2:00.6 199 985 22
8:02.2 6,000m 2:00.5 200 987 22
8:02.2 8,000m 2:00.5 200 987 23
7:59.4 10,000m 1:59.8 203 999 22

[jcross485]

I linked that exact thread to Dutch a page or so back... It's an avenue I will explore in time. And wholeheartedly agree with having an objective and deadline in achieving it, it can be just the ticket to some motivation, if it's lacking.

I'm about 1/4 of the way through it and it's a fascinating read. I don't have the same build as a lot of the fast "sprinters" on the erg but I do have a strength background and I am trying to build a base level of strength back up to a certain mark that I would like to maintain as long as possible. The numbers are arbitrary to most but I have some things in mind I am working towards.

It goes against the best way to build maximal strength but I've slowly worked BW down just a bit from what is in my signature; nothing substantial but a few KG lighter as, for my height, if I ever wanted to be truly competitive on the erg, I just can't hang with true heavyweights. Currently sitting right at 79kg (174 - 175lbs) and pretty lean. I've intentionally tried to hold here for a little to set it as a new baseline before seeing if I can get any lower without compromising strength, power, recovery ability, etc.

It's definitely good to not push your kids too much, and letting them find their own path, whilst giving them all of the support they need, is something a lot of parents in this country could do with doing.

That's a great consequence for you, not least as it will also be setting a (even better) example for them, and a goal to work towards can be a powerful thing. I do think / know that you've got more to give than you've done so far. With a bit of targeted training I'll be very interested to see what you can do, especially if your work stresses have calmed down.

I always say that the sessions that you don't want to do are the sessions that you should be doing. I don't always practice what I preach, though!! When you look at the PBs of the really fast ergers, quite often, they also have really good long distance PBs too, so there has to be a crossover.

When I coached both of the boys' t-ball teams, the parents were pretty good for the most part but I did have a few fairly direct conversations that we weren't going to find out if their kid was destined for the majors at 4-6 years old. It's the same with the sports I played growing up; too many times, the parents wanted it for their kids more than the kid did for themselves, and in about 100% of those cases, the kid peaked early, burned out, and gave it up. I want my boys to succeed but if they hit their peak in HS or earlier, they have quite a long road downhill.

One of the instructors at the TKD studio the boys go to said something I thought was fairly wise - she told the classes that a goal without a plan and deadline is just a dream so while it's great to dream about achieving something, you won't get there without a plan to take you there or without knowing when you want to get there.

We're coming up on the last four months of the calendar year and while I've had a lot of good training and have been following what I think is a decent plan, I have avoided the sharp stuff that I know deep down I need, just like you said. I like to lift weights, I like to sprint hills (even though it doesn't like my body back anymore), I like to do work in that comfortably hard zone (think threshold type efforts), and I like to zone out during UT2 or even low UT1 work. What I don't see in there is the really hard, sharp stuff that lasts for say :30 to 4:00 or even up to say 8:00. I know that is going to bring up everything. I don't know that developing an all out 100m, 1:00, or even 500m sprint is going to be the best transference to a 2k as the stroke rate and mechanics become a bit different, but I do need to do those hard intervals and even an all out 1k at the very least.

[jcross485]

8/25 - 15k erg (3 x 5k, 2:00 between for water and towel off).

This one was a bit spicier than a typical steady session, mainly from the environment. It was a bit later in the day after the cool temps left and it was also out in the direct sun with no fan as I moved the erg to the backyard; my wife was going through a whole bunch of kids clothes we have stored in totes now that seasons are changing and our boys are growing. That said, it was a good upper aerobic touching on threshold type session. I did sweat even more than normal; I'm seeing roughly 6lbs per hour in fluid loss when pushing but this was a shade over 7lbs total in the hour, hence the more substantial HR drift.

Time Meters Pace Watts Cal/Hr S/M
1:02:09.5 15,000m 2:04.3 182 926 20 155

4:08.9 1,000m 2:04.4 182 924 20 135
4:08.7 1,000m 2:04.3 182 926 20 143
4:08.7 1,000m 2:04.3 182 926 20 149
4:08.6 1,000m 2:04.3 182 927 20 152
4:08.7 1,000m 2:04.3 182 926 20 155
r: 2:00 48m
4:08.4 1,000m 2:04.2 183 928 20 148
4:08.6 1,000m 2:04.3 182 927 20 154
4:08.6 1,000m 2:04.3 182 927 20 157
4:08.7 1,000m 2:04.3 182 926 20 160
4:08.5 1,000m 2:04.2 182 927 20 162
r: 2:00 52m
4:08.7 1,000m 2:04.3 182 926 20 156
4:08.6 1,000m 2:04.3 182 927 20 161
4:08.7 1,000m 2:04.3 182 926 20 163
4:08.5 1,000m 2:04.2 182 927 20 165
4:08.4 1,000m 2:04.2 183 928 20 166
r100m