What Training Have You Done Today?

[Dangerscouse]

49:23.4 12,000m 2:03.4 186 939 20 132
6:14.6 1,500m. 2:04.8 180 918 20 120
6:09.6 3,000m. 2:03.2 187 944 20 127
6:09.2 4,500m. 2:03.0 188 946 20 131
6:09.8 6,000m. 2:03.2 187 943 20 131
6:09.3 7,500m. 2:03.1 188 945 20 136
6:11.0 9,000m. 2:03.6 185 936 20 139
6:10.0 10,500m 2:03.3 187 942 20 138
6:09.9 12,000m 2:03.3 187 942 20 140

It's always difficult when you're returning from injury as it's a battle between caution and enthusiasm, but it's getting better so the enthusiasm is winning.

[alex9026]

I really don't like the machine so I won't be using it again.

This sums up my thoughts on it too!

Repeated Saturdays workout for gym warm up today. Was 0.2 seconds slower overall, so I think I'm at my limit with it. Strength work felt a little off, recovering well erg workout to workout, but definitely doing too much to expect any progress with a barbell. Happy to continue keeping it to a minimal amount until after the Indoors.

[deadlifting265]

I really don't like the machine so I won't be using it again.

This sums up my thoughts on it too!

Repeated Saturdays workout for gym warm up today. Was 0.2 seconds slower overall, so I think I'm at my limit with it. Strength work felt a little off, recovering well erg workout to workout, but definitely doing too much to expect any progress with a barbell. Happy to continue keeping it to a minimal amount until after the Indoors.

Perhaps we are now too used to sitting down when exercising

Like Sakly stated, I don't think my form is optimal, but the bottom line is, I just really don't enjoy the actual biomechanical movement.

[nick rockliff]

Start the week with a 40r20

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,759m 2:02.9 188 947 20 135
5:00.0 1,219m 2:03.0 188 946 20 125
10:00.0 1,220m 2:02.9 188 948 20 128
15:00.0 1,220m 2:02.9 188 948 20 132
20:00.0 1,220m 2:02.9 188 948 20 135
25:00.0 1,220m 2:02.9 188 948 20 138
30:00.0 1,220m 2:02.9 188 948 20 139
35:00.0 1,220m 2:02.9 188 948 20 142
40:00.0 1,220m 2:02.9 188 948 20 142

[jcross485]

9/16 - Strength work.

Relatively quick and simple session. Beginning of the next 3 week block of deadlifts and followed it up with a bit of weight vest accessory work. Temps were nice and cool this morning and will be getting cooler the rest of the week which kept HR a bit lower. Got through warm ups, deadlifts, and cleaned up to move on to accessory work in under 20 mins. Got through all weight vest work in under 20 mins as well which is a bit faster than PR pace (for 20 rounds). Nothing fancy but a solid session.

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

Deadlift: 135 x 5 x 3 sets, 205 x 5, 255 x 5, 285 x 5, 315 x 5 x 3 sets

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

[deadlifting265]

16/9/24(Mon)

5km Prep work

3km(5)/2km(4)/1500m(3)/1km

7500m-26.12.4-1.44.8-R23-304w

3km-10.32.3-1.45.3-R23-299w

2km-6.59.9-1.44.9-R24-303w

1.5km-5.13.6-1.44.5-R24-306w

1km-3.26.6-1.43.3-R25-318w

Good hard session simulating a 5km with the premise behind the 1km to speed up when already in fatigued state.

[KeithT]

Thanks fellas. Tbh, I'm fairly sure it's down to my stupid idea to try and do stiff legged deadlifts, as a way of working my hamstrings more, so there's a greater chance of injury especially as it's then coupled with my lack of experience and probably bad technique.

I used to enjoy the hex bar, but I don't have the space for one at home (I don't go to the gym anymore) so I have to make do with what I've got, so it's more of a rethink of what I'm doing, as I don't think that when I did 'normal' deads (using a landmine accessory) I seemed to cope a lot better, but breathing isn't something I've considered before, so I do need to do that.

In an effort to get back some leg strength I have been doing heavier barbell squats again, Seems to be working but.....I also feel like knees, hips and back aren't liking it' I always do weights but the older I get the more I have to modify what I do. So, tread carefully and I hope you find the right balance.

[KeithT]

Decent weekend training with some stronger intervals Sat. and an SS session Sunday. The SS session was interesting as it was mostly eyes closed and I didn't look at pace and went by feel for 15K. When I usually do this and feel like it isn't too hard but also not terribly slow I end up with a pace around 2:00 - 2:05, for this one it was 2:10 which is one of my slowest ever workouts. I was fine with it as I was wanting to go slow and easy but I must have been a little more worn out that I realized.

[Sakly]

Decent weekend training with some stronger intervals Sat. and an SS session Sunday. The SS session was interesting as it was mostly eyes closed and I didn't look at pace and went by feel for 15K. When I usually do this and feel like it isn't too hard but also not terribly slow I end up with a pace around 2:00 - 2:05, for this one it was 2:10 which is one of my slowest ever workouts. I was fine with it as I was wanting to go slow and easy but I must have been a little more worn out that I realized.

This is exactly why I switched to blind rows recently. I get not catched by the pace on the display, wanting it to be at a specific value I expect my fitness is at. In combination with my harder gym sessions blind rows give exactly the pace I can recover from and don't add much fatigue. These rows are ca. 3-4s slower than I would go for typically.

[Dangerscouse]

I was fine with it as I was wanting to go slow and easy but I must have been a little more worn out that I realized.

It's a good moment when you can control your ego and accept whatever is right on any given day. It's a skill that isn't appreciated enough as there's a big difference between laziness and need.

I think I'm going to stop doing deadlifts altogether. I've come this far without regularly doing them, and I just don't think that the juice is worth the squeeze in my case.

[Kerry1960]

30 mins this morning. Wanted to take it over 7200 before hols in 3 days and managed it

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,217m 2:04.7 180 921 23
5:00.0 1,186m 2:06.4 173 895 24
10:00.0 1,193m 2:05.7 176 906 24
15:00.0 1,193m 2:05.7 176 906 23
20:00.0 1,199m 2:05.1 179 915 23
25:00.0 1,204m 2:04.5 181 922 23
30:00.0 1,242m 2:00.7 199 983 24

[Dpoleit89]

First ever rowerg workout

1h 12841m 2:20.1 26s/m avg.hr 126

I’m a skier and use skierg first but thinking to buy a rower.
Is any good? I have no rowing background. My max hr is ~200.

Thanks

[Dangerscouse]

First ever rowerg workout

1h 12841m 2:20.1 26s/m avg.hr 126

I’m a skier and use skierg first but thinking to buy a rower.
Is any good? I have no rowing background. My max hr is ~200.

Thanks

Well, it's a somewhat similar but different type of exercise and uses different parts of the body, so it's a great way to combine them for cross training.

Judging by your skierg PBs you've definitely got the fitness, so it's just a matter of adaptions to the rower.

[Dpoleit89]

First ever rowerg workout

1h 12841m 2:20.1 26s/m avg.hr 126

I’m a skier and use skierg first but thinking to buy a rower.
Is any good? I have no rowing background. My max hr is ~200.

Thanks

Well, it's a somewhat similar but different type of exercise and uses different parts of the body, so it's a great way to combine them for cross training.

Judging by your skierg PBs you've definitely got the fitness, so it's just a matter of adaptions to the rower.

Yes it is similar but also different.
Skierg/double poling it’s like a crunch while rowing opens your chest.
I think rowing is the best cross training for xcskiing…
Both Olaf tufte and Lassi karonen finished vasaloppet (biggest xc ski race in the world) in Elite zone, with Tufte 43rd.

[Sakly]

Another semi blind HM, little bit faster than last time. Felt really good. In the slower split I had to answer a phone call

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:27:28	21,097m	2:04.3	182	926	17	136
10:53.9	2,638m	2:03.9	184	932	18	135
10:48.4	5,276m	2:02.8	189	948	18	137
10:48.2	7,914m	2:02.8	189	949	18	133
10:54.8	10,552m	2:04.1	183	930	18	136
11:25.2	13,190m	2:09.8	160	849	17	137
10:51.1	15,828m	2:03.4	186	940	18	137
10:52.9	18,466m	2:03.7	185	935	18	137
10:53.2	21,097m	2:04.1	183	929	18	141