What Training Have You Done Today?

[nick rockliff]

1:08:04.9 18,000m 1:53.4 240 1124 22
22:00.3 6,000m 1:50.0 263 1204 24
r: 2:00
23:17.4 6,000m. 1:56.4 222 1062 21
r: 2:00
22:47.3 6,000m. 1:53.9 237 1114 22
r: 2:00

3x6k/2:00. I wanted to log the miles, but get some quicker metres in too. Opened up with a quickish 6k, before two "grey zone" 6k pieces. A nice change from the usual steady long distance piece (which may calf probably wouldn't permit anyway!). I really struggle rating high on longer pieces, it needs work. If I up the rate, my pace increases and I'm in no shape for three 6ks at 1:50.0!

Nothing wrong with doing UT1 sessions, people don't do enough IMHO.

[contdrift86]

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

Great work! Doing a full marathon is a great achievement and hitting the sub3 hours is a great time!

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.

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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

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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

I’ve done that as well this month, stopped in the 3rd interval as well. It sneaks up very quickly depending on how you want to attack it.


Last couple of days sessions:

10/9/2024
Warm up

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Time	Meters	Pace	Watts	Cal/Hr	S/M	
10:00.0	2,313m	2:09.7	160	852	18	137
2:00.0	462m	2:09.8	160	849	18	128
4:00.0	461m	2:10.1	159	846	19	130
6:00.0	462m	2:09.8	160	849	18	140
8:00.0	464m	2:09.3	162	857	19	143
10:00.0	464m	2:09.3	162	857	19	147

CTC 3x6 minutes - turned quite spicy in the heat here yesterday, whilst the HR started to peak I felt in control the whole well which is nice.

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Time	Meters	Pace	Watts	Cal/Hr	S/M	
18:00.0	4,831m	1:51.7	251	1162	24	188
6:00.0	1,609m	1:51.8	250	1160	24	182
r: 2:00	17m						
6:00.0	1,610m	1:51.8	250	1161	24	190
r: 2:00	17m						
6:00.0	1,614m	1:51.5	252	1168	24	193
r34m	

Today's session was 50 minutes just base work.

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Time	Meters	Pace	Watts	Cal/Hr	S/M	
50:00.0	11,511m	2:10.3	158	844	18	150
10:00.0	2,299m	2:10.4	158	842	18	138
20:00.0	2,303m	2:10.2	158	844	18	146
30:00.0	2,306m	2:10.0	159	847	18	152
40:00.0	2,302m	2:10.3	158	844	19	156
50:00.0	2,302m	2:10.3	158	844	19	158

[putridp]

I had a good month of August, totting up 415km in the run up to a 2k PB attempt last weekend, but I've struggled a little getting back in the saddle since. Most of my long rows start at 5am which can be difficult to get out of bed for!

HR was a bit high but I think it still counts as UT2 for me

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11 Sept 2024
Time	  Meters	Pace	S/M	HR
1:07:11.9 16,000m	2:05.9	20	139
13:26.4   3,200m	2:06.0	20	134
13:26.4	  6,400m	2:06.0	20	133
13:26.3	  9,600m	2:05.9  20	139
13:26.4	  12,800m	2:06.0  20	143
13:26.4	  16,000m	2:06.0  20	146

[alex9026]

Nothing wrong with doing UT1 sessions, people don't do enough IMHO.

Had the mindset/approach in my running days that we aren't training to run slowly, and that rings true here.

I had a good month of August, totting up 415km in the run up to a 2k PB attempt last weekend, but I've struggled a little getting back in the saddle since. Most of my long rows start at 5am which can be difficult to get out of bed for!

HR was a bit high but I think it still counts as UT2 for me

Code: Select all

11 Sept 2024
Time	  Meters	Pace	S/M	HR
1:07:11.9 16,000m	2:05.9	20	139
13:26.4   3,200m	2:06.0	20	134
13:26.4	  6,400m	2:06.0	20	133
13:26.3	  9,600m	2:05.9  20	139
13:26.4	  12,800m	2:06.0  20	143
13:26.4	  16,000m	2:06.0  20	146
[/quote]
Perfectly normal to feel like that after a PB, this is ten fold if it was a big target you met. I felt the same after my recent one, just embrace a few easy days before setting another target and go again. One 'good' training session later and you'll be back on it.

[Dangerscouse]

Nothing wrong with doing UT1 sessions, people don't do enough IMHO.

I thrive off fairly regular upper UT1 sessions, probably as I don't do enough, or go hard enough in the harder stuff, to worry about under recovery.

[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

Martin, myself and Stu have tried to message you but they are not getting through.....can you check your Inbox in Private Messages?

[Sakly]

Long time no see - low rate HM after a very demanding gym session yesterday.
Again no targets and semi-blind only looking at remaining meters, stroke rate and HR. But mostly eyes closed anyway

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Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:28:40	21,097m	2:06.0	175	900	17	133
10:57.4	2,638m	2:04.6	181	922	18	134
10:57.9	5,276m	2:04.6	181	921	18	133
11:04.7	7,914m	2:05.9	175	902	17	133
11:07.5	10,552m	2:06.5	173	894	17	132
11:11.4	13,190m	2:07.2	170	884	17	133
11:07.9	15,828m	2:06.5	173	893	17	133
11:08.1	18,466m	2:06.6	172	893	17	133
11:05.4	21,097m	2:06.4	173	895	17	136

[KeithT]

Long time no see - low rate HM after a very demanding gym session yesterday.
Again no targets and semi-blind only looking at remaining meters, stroke rate and HR. But mostly eyes closed anyway

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:28:40	21,097m	2:06.0	175	900	17	133
10:57.4	2,638m	2:04.6	181	922	18	134
10:57.9	5,276m	2:04.6	181	921	18	133
11:04.7	7,914m	2:05.9	175	902	17	133
11:07.5	10,552m	2:06.5	173	894	17	132
11:11.4	13,190m	2:07.2	170	884	17	133
11:07.9	15,828m	2:06.5	173	893	17	133
11:08.1	18,466m	2:06.6	172	893	17	133
11:05.4	21,097m	2:06.4	173	895	17	136

Heart rate stayed very consistent without pace slowing too much which is good. I often seem my pace go up a second per split for every 3K when doing an HM - may be at 2:03 pace for first 3K and 2:09 for last to keep HR under a target (like 139)

[Sakly]

Long time no see - low rate HM after a very demanding gym session yesterday.
Again no targets and semi-blind only looking at remaining meters, stroke rate and HR. But mostly eyes closed anyway

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:28:40	21,097m	2:06.0	175	900	17	133
10:57.4	2,638m	2:04.6	181	922	18	134
10:57.9	5,276m	2:04.6	181	921	18	133
11:04.7	7,914m	2:05.9	175	902	17	133
11:07.5	10,552m	2:06.5	173	894	17	132
11:11.4	13,190m	2:07.2	170	884	17	133
11:07.9	15,828m	2:06.5	173	893	17	133
11:08.1	18,466m	2:06.6	172	893	17	133
11:05.4	21,097m	2:06.4	173	895	17	136

Heart rate stayed very consistent without pace slowing too much which is good. I often seem my pace go up a second per split for every 3K when doing an HM - may be at 2:03 pace for first 3K and 2:09 for last to keep HR under a target (like 139)

I have very low HR drift on long rows. When I hold pace constant, typically HR raises probably 5 bpm from start to end. You can see that on most of my 10 or 11 HMs done in June.

[alex9026]

I had a good month of August, totting up 415km in the run up to a 2k PB attempt last weekend, but I've struggled a little getting back in the saddle since. Most of my long rows start at 5am which can be difficult to get out of bed for!

Don't know what happened to my response above... It's not unusual to feel this way after a big pb attempt. Embrace a few easy days, set another goal, and you'll soon be firing on all cylinders again. That's a big volume month, too.

[deadlifting265]

11//9/24(Weds)

12x1km(3)

12km-41.54-1.44.7-R24-305w

3.29.6(1.44.8)
3.29.3(1.44.6)
3.29.5(1.44.7)
3.29.7(1.44.8)
3.29.6(1.44.8)
3.29.6(1.44.8)
3.29.6(1.44.8)
3.29.7(1.44.8)
3.29.6(1.44.8)
3.29.7(1.44.8)
3.29.4(1.44.7)
3.28.6(1.44.3)

All rate 24 but no fast last for a change.

Controlled but very sweaty.

Seated barbell paused press 2x5-60kg/62.5kg.

High incline close grip barbell press 3x3-80kg.

[jcross485]

9/11 - Strength work.

Got to where I was heading early and found a really nice powerlifting / bodybuilding / strongman gym that I dropped into. The best part is they have a C2 tucked back in the corner collecting dust (and chalk) that I'll probably drop in for again tomorrow before heading home. I'll throw out all the excuses (trained about 20 hours fasted immediately getting off a plane, not adequately hydrated, in a bit higher elevation, etc.) but really, really pleased with this session overall. Deadlifts moved very quick despite it being my heavy day of my heavy week before resetting for the next 3 week block. No weight vest but did BW accessory work on "PR pace" after the strength work and felt about as good at the end as I did at the beginning; confident I would have matched my PR that was done fresh despite deadlifting heavy first.

Empty Barbell Warmup: Standing Press, Barbell Row, SLDL/RDL

Deadlift: 135 x 5 x 3 sets, 205 x 5, 255 x 5, 305 x 5, 345 x 5, 385 x 5

Pull-Up (5 reps), Push-Ups (10 reps), Walking Lunges (10 reps per leg) - BW, 20 rounds

[Kerry1960]

30 mins today. Gradually coming back into better form after injury niggles and covid. Got a 2 week holiday coming up in a weeks time . Will try to take 30 mins back over 7200 next week before I go on hols

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,161m 2:05.6 176 906 23
5:00.0 1,172m 2:07.9 167 874 24
10:00.0 1,181m 2:07.0 171 887 24
15:00.0 1,188m 2:06.2 174 898 24
20:00.0 1,192m 2:05.8 176 904 23
25:00.0 1,193m 2:05.7 176 906 23
30:00.0 1,236m 2:01.3 196 973 24

[nick rockliff]

Had a go at the CTC this evening

Time Meters Pace Watts Cal/Hr S/M
18:00.0 4,875m 1:50.7 258 1186 28 152
6:00.0 1,621m 1:51.0 256 1179 28 146
6:00.0 1,623m 1:50.9 257 1183 28 154
6:00.0 1,631m 1:50.3 260 1196 28 158

Should be able to go sub 1.50 by the end of the month if I do it again.

[winniewinser]

Had a go at the CTC this evening

Time Meters Pace Watts Cal/Hr S/M
18:00.0 4,875m 1:50.7 258 1186 28 152
6:00.0 1,621m 1:51.0 256 1179 28 146
6:00.0 1,623m 1:50.9 257 1183 28 154
6:00.0 1,631m 1:50.3 260 1196 28 158

Should be able to go sub 1.50 by the end of the month if I do it again.

Nicely done Nick