What Training Have You Done Today?

[jcross485]

Did my first Full Marathon today, was aiming for under the 3 hour mark so paced for that. Resting heart rate was a bit higher than normal due to remnants of a cold so tried to keep HR in check. The most difficult bit was eating & drinking without losing to much time

Got a time of 2:59:32 so pretty happy with that for a starter.

https://log.concept2.com/share/2368113/91711400

Well done on the Sub-3 marathon! It's a long time on the seat. When I did mine last year, I didn't eat anything, only took some quick sips of an electrolyte drink every 5k to 10k (I forget what it was); I had the bottle set up within arms length, would hold the handle near the chain with one hand and drink with the other for a couple of strokes, and keep on with it to not lose much time or momentum of the flywheel.

[jcross485]

9/8 - 16k erg; 3k warm up, 10 x 1k @ 60:00 to HM effort (1:00 rest), 3k cool down.

Stayed pretty disciplined with the intervals today and kept things in a range that felt comfortably hard. I did make a mindful effort to keep the stroke rate up; the power / pace per stroke was a bit lower but I accomplished what I wanted. Please with how HR stayed relatively in check throughout; temps were in the 80's in the garage but it should be dropping more the remainder of the week.

Time Meters Pace Watts Cal/Hr S/M
1:04:21.7 16,000m 2:00.6 199 985 22 149

6:17.9 1,500m 2:05.9 175 902 19 127
6:17.7 1,500m 2:05.9 175 903 19 135
r: 1:00 35m
3:56.0 1,000m 1:58.0 213 1033 25 150
r: 1:00 37m
3:55.9 1,000m 1:57.9 213 1034 25 152
r: 1:00 33m
3:55.7 1,000m 1:57.8 214 1035 25 153
r: 1:00 33m
3:55.4 1,000m 1:57.7 215 1038 25 155
r: 1:00 29m
3:55.4 1,000m 1:57.7 215 1038 25 156
r: 1:00 35m
3:55.0 1,000m 1:57.5 216 1042 26 157
r: 1:00 29m
3:55.1 1,000m 1:57.5 215 1041 26 158
r: 1:00 38m
3:54.8 1,000m 1:57.4 216 1044 26 159
r: 1:00 38m
3:54.4 1,000m 1:57.2 217 1048 26 161
r: 1:00 36m
3:53.7 1,000m 1:56.8 219 1054 26 160
r: 1:00 33m
6:17.6 1,500m 2:05.8 176 904 19 144
6:17.1 1,500m 2:05.7 176 906 19 147
r376m

[contdrift86]

Another 45 minutes today, these are feeling easier and easier, and even though the HR started to go up for the last couple it's because I was watching a movie and a lot of the action was paying off towards the end and I got too involved in that.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
45:00	10,365m	2:10.2	158	845	19	151
9:00.0	2,072m	2:10.3	158	844	19	138
18:00.0	2,069m	2:10.4	157	842	19	149
27:00.0	2,075m	2:10.1	159	846	19	153
36:00.0	2,075m	2:10.1	159	846	19	157
45:00.0	2,075m	2:10.1	159	846	19	158

Might start adding on another 5 minutes a day for the next couple of weeks as this is feeling good.

[Sakly]

Did my first Full Marathon today, was aiming for under the 3 hour mark so paced for that. Resting heart rate was a bit higher than normal due to remnants of a cold so tried to keep HR in check. The most difficult bit was eating & drinking without losing to much time

Got a time of 2:59:32 so pretty happy with that for a starter.

https://log.concept2.com/share/2368113/91711400

Well done going under 3h
Quite high rate for such a long time!
Did a FM once and did not eat or drink anything, so no tips regarding this topic from my side

[winniewinser]

Did my first Full Marathon today, was aiming for under the 3 hour mark so paced for that. Resting heart rate was a bit higher than normal due to remnants of a cold so tried to keep HR in check. The most difficult bit was eating & drinking without losing to much time

Got a time of 2:59:32 so pretty happy with that for a starter.

https://log.concept2.com/share/2368113/91711400

Congrats on the FM

Only ever done one and it was at a very pedestrian pace

[Dangerscouse]

Did my first Full Marathon today, was aiming for under the 3 hour mark so paced for that. Resting heart rate was a bit higher than normal due to remnants of a cold so tried to keep HR in check. The most difficult bit was eating & drinking without losing to much time

Got a time of 2:59:32 so pretty happy with that for a starter.

https://log.concept2.com/share/2368113/91711400

Well done Martin. A sub three FM is a great result, especially as your first one.

If you master rowing one handed, eating and drinking isn't too bad. Do it near the end of an interval, or at least past halfway as the time you 'apparently' lose is a lot less, although in reality, it still takes the same amount of time.

Speed up for a short time before & after you eat / drink (probably 10 strokes is about right) to also help mitigate the loss in pace.

Have a chair or small table close by, as that can be easier to grab your carbs / drinks, and aim for about every 15-20 mins, as any more is probably not needed, assuming you've prepared / hydrated well enough beforehand and it's not too hot.

[nick rockliff]

Start the week with a 40r20

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,528m 2:05.9 175 902 20 129
5:00.0 1,191m 2:05.9 175 902 20 118
10:00.0 1,191m 2:05.9 175 902 20 123
15:00.0 1,191m 2:05.9 175 902 20 126
20:00.0 1,191m 2:05.9 175 902 20 128
25:00.0 1,191m 2:05.9 175 902 20 131
30:00.0 1,191m 2:05.9 175 902 20 133
35:00.0 1,191m 2:05.9 175 902 20 136
40:00.0 1,191m 2:05.9 175 902 20 139

Nice to have end HR still in the 130s, making progress now.

[Sakly]

Absolutely garbage session.
The complete day my body told me not to try, but I did.
Roughly 2k warmup, felt not too bad. Started the TOC, 1,2,3,4,5min 1min rest, plan was to go 1:35/37/39 and then see what's coming up. The 2min already felt so hard and during the 3min I gave totally up, as my mind was not able to deal with my body's response
I need to have a rest day between such sessions and the gym, otherwise intensity (of both) is too high to deal with.
Totally disappointed I started a harder low rate 30min to get some meters in, but bailed after 10mins. Mentally absolutely not online today.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
4:36.9	1,395m	1:39.2	358	1532	29
1:00.0	318m	1:34.3	417	1734	31
r: 1:00	29m					
2:00.0	618m	1:37.0	382	1616	31
r: 1:00	28m					
1:36.9	459m	1:45.5	298	1324	28
r: 1:00	0m					
r57m

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
11:41.1	2,985m	1:57.4	216	1043	19
7:30.0	1,945m	1:55.6	226	1078	20
11:41.1	1,041m	2:00.6	200	986	19

[jcross485]

9/9 - Strength work.

Laid a bit of an egg over what I had hoped to accomplish. Got deadlifts done as planned and they felt relatively good. Moved into weight vest work and was shooting to get a full 20 rounds done in close to my PR time (40ish mins) but ran out of gas quick. Got to the 8th round and knew I would be calling it after 10. Trying to stay positive in that deadlifts went well, I got 10 rounds of weight vest work done on PR pace (~2:00 per round), and can live to fight again tomorrow, but it's still a bit frustrating. A work trip came up so I will be flying and out of town both Wednesday and Thursday this week; I will row tomorrow in the garage, hopefully find a gym Wednesday to get some strength work done, Thursday potentially do some easy aerobic work, and row again Friday once I get home.

Time: 45:00

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

1.5" Deficit Deadlift: 135 x 5 x 3 sets, 205 x 5, 255 x 5, 305 x 5 x 5 sets

Pull-Up (5 reps), Feet-Elevated Push-Up (10 reps), Walking Lunges (10 reps each leg) - 10 rounds, 10kg weight vest

[alex9026]

That's a great result Alex. Very strong

Thanks Stu, first real test post 2k, it's a tough little session. I admire those who can knock out a steady session off the back of such work.

[alex9026]

Absolutely garbage session.
The complete day my body told me not to try, but I did.
Roughly 2k warmup, felt not too bad. Started the TOC, 1,2,3,4,5min 1min rest, plan was to go 1:35/37/39 and then see what's coming up. The 2min already felt so hard and during the 3min I gave totally up, as my mind was not able to deal with my body's response
I need to have a rest day between such sessions and the gym, otherwise intensity (of both) is too high to deal with.
Totally disappointed I started a harder low rate 30min to get some meters in, but bailed after 10mins. Mentally absolutely not online today.

Pick up and go again, we all have days like this. The important thing is not to make a habit of it!

[deadlifting265]

7/9/24(Sat)

4x5km(3)-Bike erg

20km-Avg 258w

15mins on the assualt bike-273w

High incline barbell close grip bench press 3x5-75kg

Machine shoulder press- stack-12reps

9/9/24(Mon)

2km prep

1km/750m/750m(8mins approx rec)

1km-3.11.1-1.35.5-R30

750m-2.23.4-1.35.6-R31

750m-2.22.2-1.34.8-R32

[Sakly]

Absolutely garbage session.
The complete day my body told me not to try, but I did.
Roughly 2k warmup, felt not too bad. Started the TOC, 1,2,3,4,5min 1min rest, plan was to go 1:35/37/39 and then see what's coming up. The 2min already felt so hard and during the 3min I gave totally up, as my mind was not able to deal with my body's response
I need to have a rest day between such sessions and the gym, otherwise intensity (of both) is too high to deal with.
Totally disappointed I started a harder low rate 30min to get some meters in, but bailed after 10mins. Mentally absolutely not online today.

Pick up and go again, we all have days like this. The important thing is not to make a habit of it!

True!
Overmotivated = stupid decisions

[KeithT]

Did my first Full Marathon today, was aiming for under the 3 hour mark so paced for that. Resting heart rate was a bit higher than normal due to remnants of a cold so tried to keep HR in check. The most difficult bit was eating & drinking without losing to much time

Got a time of 2:59:32 so pretty happy with that for a starter.

https://log.concept2.com/share/2368113/91711400

Nice - getting under 3 hours for first FM is a big deal. Just completing it is a big deal.

[KeithT]

My slow but continuous progression plan is still working and I am finally doing some rows I feel better about and also my mental state seems a bit better. Nothing amazing or approaching my best but many interval sessions within 2 seconds/split of my best for that session and other random rows or parts of workouts that are giving me confidence. For instance, I did a workout over the weekend where you do 500m with 1 minute rest and go 2:20, 2:10, 2:00, 1:50, 1:40, 1:30 and back up. The 1:30 is surprisingly hard after the 1:40 and then the second 1:40 hurts after the 1:30 - anyway, when doing the 1:30 I started off at 1:27 pace and then was able to just hold there for a 1:27.1 without really sprinting or changing pace, just locked in and was consistent.