What Training Have You Done Today?

[dabatey]

Wolverine Plan Week 3
L4...1092...184-180-184-180-184-180
Total strokes 1088

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 12,781m 2:20.8 125 731 18 135
10:00.0 2,125m 2:21.1 124 728 18 127
20:00.0 2,126m 2:21.1 125 728 18 133
30:00.0 2,142m 2:20.0 127 738 18 140
40:00.0 2,124m 2:21.2 124 727 18 139
50:00.0 2,133m 2:20.6 126 732 18 136
1:00:00.0 2,132m 2:20.7 126 732 18 139

After my 4x2000 HD on Sunday I was going to have a second attempt yesterday with more appropriate target paces. Unfortunately heavy traffic and a late dinner got in the way, so back on plan with an L4 today and rehash of 4x2000 will be on next L2 day. Which will be a week on Friday as a week holiday first.

[contdrift86]

Base building continues, today's session was easily the most in control that I've felt and the HR actually lined up with the RPE for the first time.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
45:00	10,347m	2:10.4	158	842	19	148
9:00.0	2,067m	2:10.6	157	840	19	138
18:00.0	2,071m	2:10.3	158	843	19	146
27:00.0	2,069m	2:10.4	157	842	19	150
36:00.0	2,072m	2:10.3	158	844	19	152
45:00.0	2,069m	2:10.4	157	842	19	154

[Dangerscouse]

1k repeats on undefined rests, with the usual restart. I decided to stop when my HR didn't get under 60% after two minutes, as I'm still very much in the same position of feeling like I can do more, but also feeling like something is holding me back.

It's time to be sensible this week but also not ease off too much as I'm thinking / hoping that it's forcing the creation of more red blood cells as a consequence.

Time Meters Pace Watts Cal/Hr S/M
25:14.0 7,000m 1:48.1 277 1252 27 151
3:46.1 1,000m 1:53.0 242 1133 26 135
r: 0:59 17m
3:35.3 1,000m 1:47.6 281 1265 28 147
r: 1:30 12m
3:34.2 1,000m 1:47.1 285 1280 29 150
r: 1:27 18m
3:32.9 1,000m 1:46.4 290 1298 28 155
r: 1:57 18m
3:36.3 1,000m 1:48.1 277 1252 28 155
r: 1:57 19m
3:35.8 1,000m 1:47.9 279 1258 28 157
r: 1:49 24m
3:33.4 1,000m 1:46.7 288 1291 29 160
r: 2:01 26m
r134m

[Sakly]

60min r18. Needed a low intensity session and started r18 aiming for 2:05. Was a bit faster and stuck to the pace, until I closed my eyes after 40mins for the last 3 splits.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:00:00	14,581m	2:03.4	186	940	18	140
7:30.0	1,808m	2:04.4	182	924	18	138
15:00.0	1,811m	2:04.2	183	928	18	136
22:30.0	1,812m	2:04.1	183	929	18	136
30:00.0	1,813m	2:04.1	183	930	18	138
37:30.0	1,812m	2:04.1	183	929	18	138
45:00.0	1,827m	2:03.1	187	944	18	145
52:30.0	1,848m	2:01.7	194	967	18	145
1:00:00	1,848m	2:01.7	194	967	18	148

[nick rockliff]

A 40r20 this evening

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,759m 2:02.9 188 947 20 137
5:00.0 1,220m 2:02.9 188 948 20 123
10:00.0 1,220m 2:02.9 188 948 20 131
15:00.0 1,220m 2:02.9 188 948 20 134
20:00.0 1,220m 2:02.9 188 948 20 137
25:00.0 1,220m 2:02.9 188 948 20 138
30:00.0 1,220m 2:02.9 188 948 20 143
35:00.0 1,220m 2:02.9 188 948 20 144
40:00.0 1,220m 2:02.9 188 948 20 146

Think a bit of progress has been made. Did a 30r20 at this pace/rate last week and hit 146 HR at 25 mins. But mid June was doing this rate/pace for 45 mins with peak HR at 131 so a way to go yet.

[dabatey]

Wolverine Plan Week 3
L1 Intervals...4x1000 r6
Last 1.57.8/1.57.1/1.56.5/1.55.8 (av 1.56.8)

Time Meters Pace Watts Cal/Hr S/M
15:29.8 4,000m 1:56.2 223 1067 34 171
3:54.6 1,000m 1:57.3 217 1046 34 164
3:52.8 1,000m 1:56.4 222 1063 34 169
3:52.2 1,000m 1:56.1 224 1069 34 174
3:50.2 1,000m 1:55.1 230 1089 34 177
r1,687m

[deadlifting265]

4/9/24(Mon)

12x500m(1)

6km-19.58.9-1.39.9-R26

Not easy, went out sub 1.40 for the first 7(I think), then let the next 4 run out to around 1.40.3/4. The last one at 1.38.2(R27).

Feeling tired, the gains now whilst still coming are naturally slowing.

Always hard at a sub optimal rate as well.

Various strength lifting after......

[jcross485]

9/4 - 6k on the erg; 2k warm up, 20 x 100m (~10 strokes) on 1:00 rest, 2k cool down.

Again, a bit pressed for time today due to a work appointment but the rest of the week and the weekend are pretty well clear to get back to training as normal. Did something I could fit into the window I had while working on a weakness, being higher stroke rates and higher power outputs. Finished the session still feeling fresh but as though I accomplished something. Every interval was exactly 10 strokes and they were all done from a "standing" start, meaning I started right when the rest period was up. A little bit of fluctuation on time of each but general trend of getting faster as the session went on. I purposely did these in a much more controlled fashion too than the last time I did hard 100m intervals as I wanted the form / technique to be more in line with that for what I envision to be a 1k or 2k test, just with a lot more power per stroke than I currently have the capacity to maintain for the entire distance. Went a bit harder on the last interval but that's my norm.

Time Meters Pace Watts Cal/Hr S/M
22:44.9 6,000m 1:53.7 238 1118 22 140

4:09.8 1,000m 2:04.9 180 918 18 134
4:09.8 1,000m 2:04.9 180 918 18 140
r: 1:00 22m
0:19.3 100m 1:36.5 389 1640 31 137
r: 1:00 15m
0:19.3 100m 1:36.5 389 1640 31 135
r: 1:00 20m
0:18.9 100m 1:34.5 415 1727 32 136
r: 1:00 20m
0:18.9 100m 1:34.5 415 1727 32 137
r: 1:00 20m
0:18.9 100m 1:34.5 415 1727 32 137
r: 1:00 20m
0:18.6 100m 1:33.0 435 1797 32 137
r: 1:00 19m
0:18.5 100m 1:32.5 442 1821 32 136
r: 1:00 20m
0:18.6 100m 1:33.0 435 1797 32 138
r: 1:00 22m
0:18.4 100m 1:32.0 449 1846 33 138
r: 1:00 20m
0:18.5 100m 1:32.5 442 1821 32 140
r: 1:00 22m
0:18.3 100m 1:31.5 457 1872 33 140
r: 1:00 21m
0:18.2 100m 1:31.0 464 1898 33 143
r: 1:00 20m
0:18.2 100m 1:31.0 464 1898 33 142
r: 1:00 22m
0:18.2 100m 1:31.0 464 1898 33 142
r: 1:00 20m
0:18.2 100m 1:31.0 464 1898 33 143
r: 1:00 22m
0:18.0 100m 1:30.0 480 1952 33 147
r: 1:00 23m
0:18.0 100m 1:30.0 480 1952 33 147
r: 1:00 21m
0:17.8 100m 1:29.0 496 2008 34 147
r: 1:00 20m
0:17.8 100m 1:29.0 496 2008 34 146
r: 1:00 21m
0:17.5 100m 1:27.5 522 2098 34 150
r: 1:00 23m
4:08.8 1,000m 2:04.4 182 925 19 136
4:08.6 1,000m 2:04.3 182 927 19 141
r433m

[Kerry1960]

CTC sighter at r22. Will have a better attempt later in the month at r24-26. 6min x 3 2r.

Time Meters Pace Watts Cal/Hr S/M
18:00.0 4,491m 2:00.2 201 992 22
6:00.0 1,476m 2:01.9 193 964 23
6:00.0 1,501m 1:59.9 203 998 22
6:00.0 1,513m 1:58.9 208 1015 22
r60m

[winniewinser]

BPP W16S3 30'/R20....target was around 2:01 but went after this one so pretty much a 100% effort at R20. Best 30' for a long wee while.

30:00.0 7,653m 1:57.6 215 1040 20
3:45.0 939m 1:59.8 204 1000 20
7:30.0 948m 1:58.6 209 1020 20
11:15.0 954m 1:57.9 213 1034 20
15:00.0 958m 1:57.4 216 1043 20
18:45.0 956m 1:57.6 215 1039 20
22:30.0 961m 1:57.0 218 1050 20
26:15.0 963m 1:56.8 220 1055 20
30:00.0 974m 1:55.5 227 1081 20

[nick rockliff]

BPP W16S3 30'/R20....target was around 2:01 but went after this one so pretty much a 100% effort at R20. Best 30' for a long wee while.

30:00.0 7,653m 1:57.6 215 1040 20
3:45.0 939m 1:59.8 204 1000 20
7:30.0 948m 1:58.6 209 1020 20
11:15.0 954m 1:57.9 213 1034 20
15:00.0 958m 1:57.4 216 1043 20
18:45.0 956m 1:57.6 215 1039 20
22:30.0 961m 1:57.0 218 1050 20
26:15.0 963m 1:56.8 220 1055 20
30:00.0 974m 1:55.5 227 1081 20

Nice session, well done.

[nick rockliff]

A 40r18 this evening

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,382m 2:07.9 167 875 18 131
5:00.0 1,172m 2:07.9 167 874 18 120
10:00.0 1,172m 2:07.9 167 874 18 123
15:00.0 1,173m 2:07.8 167 876 18 128
20:00.0 1,172m 2:07.9 167 874 18 130
25:00.0 1,173m 2:07.8 167 876 18 134
30:00.0 1,173m 2:07.8 167 876 18 137
35:00.0 1,173m 2:07.8 167 876 18 139
40:00.0 1,174m 2:07.7 168 877 18 140

[alex9026]

4/9/24(Mon)

12x500m(1)

6km-19.58.9-1.39.9-R26

Not easy, went out sub 1.40 for the first 7(I think), then let the next 4 run out to around 1.40.3/4. The last one at 1.38.2(R27).

Feeling tired, the gains now whilst still coming are naturally slowing.

Always hard at a sub optimal rate as well.

Various strength lifting after......

Once more, pretty identical to me. I was 0.5secs slower total time, set off a tad slower and ramped up... I rated a notch higher. Makes me really appreciate a 20 minute 6k!

Do you program your lifting, or just whatever takes your fancy/how you're feeling? I'm very much the latter at present.

[alex9026]

BPP W16S3 30'/R20....target was around 2:01 but went after this one so pretty much a 100% effort at R20. Best 30' for a long wee while.

30:00.0 7,653m 1:57.6 215 1040 20
3:45.0 939m 1:59.8 204 1000 20
7:30.0 948m 1:58.6 209 1020 20
11:15.0 954m 1:57.9 213 1034 20
15:00.0 958m 1:57.4 216 1043 20
18:45.0 956m 1:57.6 215 1039 20
22:30.0 961m 1:57.0 218 1050 20
26:15.0 963m 1:56.8 220 1055 20
30:00.0 974m 1:55.5 227 1081 20

Good work, nice negative splitting.

[alex9026]

04/09/24
An interrupted 3x6:00/2:00. Whilst not affiliated to a team for the CTC, I did like the look of this and felt it would be a good marker for 5k pace work. Clocked a 1:43 split fit the first, interrupted part way through the second, but in all honesty, that was just an excuse to stop. Tired and going through the motions. Look forward to a proper attempt when fresh.

05/09/24
45 miles on the bike, enjoying whatever is left of this poor excuse for a summer (in the north of England, anyway).