What Training Have You Done Today?

[Dangerscouse]

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

That's a solid 30r20

[Jbrown1215]

CTC attempt yesterday:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
18:00.0	5,458m	1:38.9	361	1543	31	173
6:00.0	1,816m	1:39.1	359	1536	31	165
6:00.0	1,811m	1:39.3	356	1526	31	174
6:00.0	1,830m	1:38.3	368	1565	32	180
r562m

Felt fairly in control; uncertainty crept in during the middle of the 2nd interval, but once I got through that just slightly above target pace (1:39.0), I felt I'd have a good shot at winding things up on the last interval to get below it overall.

Some UT2 afterwards:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
41:16.2	10,000m	2:03.8	184	934	20	133
8:15.7	2,000m	2:03.9	184	932	20	136
8:15.3	4,000m	2:03.8	184	934	20	133
8:15.3	6,000m	2:03.8	184	934	20	132
8:15.5	8,000m	2:03.8	184	933	20	132
8:14.4	10,000m	2:03.6	185	937	20	132

This is looking to be a big mileage week on the erg with 88k logged since Sunday already. Wasn't necessarily by design, but my UT2 mileage has consistently been ticking up over the last few weeks. Am hoping to reap the benefits of this base-building work for some PB attempts in the next few months, first up being a HoP attempt next week.

[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......

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.

To be honest, saw the session you did and fancied trying to compare rather than do a 12km as proposed.

I'd be over the moon to hit what you did the other day for 2km in the Brits so I'm looking at your training as a friendly rivalry guide

Regarding the lifting, we have just started doing a touch more exercises but only one actual working set.

I think as long as it doesn't impede recovery and doesn't increase the risk of injury then we will carry on.

I think anything under 1.40pace for an appreciable distance is heavy duty.

Personally would rate sub 16.40 for 5km as elite standard for a masters.

Would take over 100km weekly and at least rate 28 I feel, and even then no guarantee.

[jcross485]

9/5 - Strength work.

This is the heavy day of the week but is the medium week of a three week block, with next week being the heavy week. Everything moved well today; no real grind with any of the reps. Opted for heavier accessory work which has been the norm for a few weeks now on the heavy day, but went with heavier weight vest work for lower volume and a bit more rest. Tomorrow will likely be a longer erg session as I've had three days now with a bit shortened training (40ish mins each day, give or take, as opposed to an hour or so).

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

Deadlift: 135 x 5 x 3 sets, 225 x 5, 285 x 5, 325 x 5, 365 x 5

Pull-Up (5 reps), Feet-Elevated Push-Up (10 reps), Walking Lunge (10 reps per leg): 1 round w/ BW; 1 round w/ 10kg weight vest; 5 rounds w/ 20kg weight vest

[Dutch]

This weeks training has been as follows:

Sunday: Squats 5x60kg, 2x100kg, 2x120kg, 2x140kg, 2x160kg. Trap bar block pulls 2x120kg, 2x160kg, 2x180kg, 2x203kg.

Tuesday: 1hr kickboxing class

Weds: 25 min bike erg, dist 10886, watts 134, rpm 70, av/1000 2.17.7, df 80.

Thurs: Bench press 1x8 40kg, 1x6 62kg, 1x3 72kg, 1x3 82kg, 1x6 92kg. Rope tricep push downs 1x25 machine 5 slabs.

Thurs: Rowing 700m warm up. These have gone up now from 500m I prob need about 1k really.
dist 300m, time 52.6, watts 517, spm 44, av/500 1.27.8, df 145.

This was part of my build up to another 500m tt in about 10 days. I got exactly 5 strokes to pace, I think 6 would be better but, no more, as it curtails that flying start turning into a fly and die. I held well until 250m then experimented with shortening the stroke just as a practice for the last 100 of the proper 500 distance. I brought down the average by about a second or so, but it was sloppy and knocked my rhythm abit. I was about a half a second or so quicker from last time and not as tired at the end. 400 is next, so that will be the big test of where my fatigue will start to kick in, I am hoping about 375, last time it wa prob 310 as I went off so quick.

[Dangerscouse]

I slightly tweaked a muscle in my back yesterday so I had to concede defeat on this one....not before pulling a WR low pull though as the frustration got the better of me

Time Meters Pace Watts Cal/Hr S/M
10:24.8 2,439m 2:08.0 167 873 21 112
0:24.8 2,440m 0:05.0 2666690 9177978 21

[winniewinser]

Nice session, well done.

Good work, nice negative splitting.

That's a solid 30r20

Thanks chaps....it's a fair reflection of current fitness and a confidence booster that the effort is paying off.

[winniewinser]

I slightly tweaked a muscle in my back yesterday so I had to concede defeat on this one....not before pulling a WR low pull though as the frustration got the better of me

Time Meters Pace Watts Cal/Hr S/M
10:24.8 2,439m 2:08.0 167 873 21 112
0:24.8 2,440m 0:05.0 2666690 9177978 21

ahhh hope it's nothing too bad

[Dangerscouse]

ahhh hope it's nothing too bad

Thanks. It's only slight, and to be fair I've avoided injury for far too long so it was long overdue

[iain]

I slightly tweaked a muscle in my back yesterday so I had to concede defeat on this one....not before pulling a WR low pull though as the frustration got the better of me

Time Meters Pace Watts Cal/Hr S/M
10:24.8 2,439m 2:08.0 167 873 21 112
0:24.8 2,440m 0:05.0 2666690 9177978 21

Turning into the hulk can do that! I wonder what you could have pulled at >21 SpM . Hope back is better soon.

[Sakly]

Needed something easy for my back, as the last days/weeks were a bit stressing my body. Pulled the lever down (DF 98 reported in the log) and flipped the monitor to the back for a blind row.
Soon I realized it wouldn't get an easy session, as I started faster than expected, I felt sweat building up. Last days were also not easy for my mind, probably this was a reason for it...
Went on what felt good, rowed ca. 4 min longer, as I couldn't hear the 60min timer I had programmed to know when I'm finished.
The low DF was really good on my back.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:00:00	14,974m	2:00.2	201	993	18	150
7:30.0	1,846m	2:01.8	193	965	19	144
15:00.0	1,873m	2:00.1	202	994	18	146
22:30.0	1,886m	1:59.3	206	1009	18	146
30:00.0	1,859m	2:01.0	197	979	18	149
37:30.0	1,866m	2:00.5	200	987	18	152
45:00.0	1,871m	2:00.2	201	992	18	155
52:30.0	1,877m	1:59.8	203	999	18	156
1:00:00	1,896m	1:58.6	209	1020	19	159

[alex9026]

To be honest, saw the session you did and fancied trying to compare rather than do a 12km as proposed.

I'd be over the moon to hit what you did the other day for 2km in the Brits so I'm looking at your training as a friendly rivalry guide

Regarding the lifting, we have just started doing a touch more exercises but only one actual working set.

I think as long as it doesn't impede recovery and doesn't increase the risk of injury then we will carry on.

I think anything under 1.40pace for an appreciable distance is heavy duty.

Personally would rate sub 16.40 for 5km as elite standard for a masters.

Would take over 100km weekly and at least rate 28 I feel, and even then no guarantee.

Ha, I'm just winging it and taking snippets from the Pete Plan, but I appreciate this next year/season I need something longer term, I feel like I've hit a big milestone after a few good but pretty intense weeks and need to pick myself up again.

A long block of circa 100km weeks would work wonders for me, as it would most if they can tolerate the volume. But now is not the time to do it...

Similar approach to me lifting. I'll work one, maybe two working sets (considerably less weight than you mind) and move on. Purely based on RPE.

[nick rockliff]

Ended the week with a 30r24 as a bit of a toe in the water.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,702m 1:56.8 219 1054 24 147
5:00.0 1,283m 1:56.9 219 1053 24 137
10:00.0 1,283m 1:56.9 219 1053 24 144
15:00.0 1,283m 1:56.9 219 1053 24 148
20:00.0 1,284m 1:56.8 220 1055 24 152
25:00.0 1,284m 1:56.8 220 1055 24 153
30:00.0 1,286m 1:56.6 221 1059 24 153

HR jumped very quickly from the start but not so much through the session.

When I normally connect my HRM to the PM5 it's usually around 52/53, since holidays and then covid it's on 62/63.

[Dangerscouse]

When I normally connect my HRM to the PM5 it's usually around 52/53, since holidays and then covid it's on 62/63.

A definite sign you're still not quite right. Coughing up blood also was a definite sign you weren't right too

[jcross485]

9/6 - 16k erg (4 x 4k, 1:00 rest for water and towel off).

Chill, steady state session to get some meters in as my training volume this week has been a bit down. Planning on a tough strength session tomorrow and either hard intervals or threshold intervals on the erg on Sunday. Not much to report on this one as it was just a base aerobic session. Weather has still been hot here and garage is still in the 90's; it looks like the heat will be breaking soon though with morning temps (and garage temps) down to the 70's and maybe even the 60's. If we get a few cool mornings in a row, it will be interesting to see if there is any kind of bump in pace / power or reduction in HR as a result of training through all of the summer heat.

Time Meters Pace Watts Cal/Hr S/M
1:07:03.9 16,000m 2:05.7 176 905 19 143

4:11.9 1,000m 2:05.9 175 902 19 128
4:11.9 1,000m 2:05.9 175 902 19 135
4:11.8 1,000m 2:05.9 175 903 19 137
4:11.8 1,000m 2:05.9 175 903 19 139
r: 1:00 28m
4:11.6 1,000m 2:05.8 176 905 19 140
4:11.6 1,000m 2:05.8 176 905 19 142
4:11.6 1,000m 2:05.8 176 905 19 143
4:11.6 1,000m 2:05.8 176 905 19 145
r: 1:00 38m
4:11.4 1,000m 2:05.7 176 906 19 143
4:11.3 1,000m 2:05.6 176 907 19 145
4:11.3 1,000m 2:05.6 176 907 19 146
4:11.2 1,000m 2:05.6 177 907 19 146
r: 1:00 27m
4:11.3 1,000m 2:05.6 176 907 19 145
4:11.3 1,000m 2:05.6 176 907 19 147
4:11.2 1,000m 2:05.6 177 907 19 148
4:11.0 1,000m 2:05.5 177 909 19 148
r93m