What Training Have You Done Today?

[nick rockliff]

A 10k r24 this evening

Time Meters Pace Watts Cal/Hr S/M
39:19.6 10,000m 1:57.9 213 1033 24 141
3:55.9 1,000m 1:57.9 213 1034 24 128
3:55.9 2,000m 1:57.9 213 1034 24 135
3:55.8 3,000m 1:57.9 214 1034 24 138
3:56.0 4,000m 1:58.0 213 1033 24 138
3:56.0 5,000m 1:58.0 213 1033 24 142
3:56.0 6,000m 1:58.0 213 1033 24 144
3:56.0 7,000m 1:58.0 213 1033 24 146
3:56.0 8,000m 1:58.0 213 1033 24 148
3:56.1 9,000m 1:58.0 213 1032 24 148
3:55.9 10,000m 1:57.9 213 1034 24 150

[jcross485]

9/17 - Max power / sprint erg session.

Went back down the rabbit hole of anti-glycolytic training as, reflecting on a lot of my sessions lately, I've been pushing the envelope. Be it the aerobic work a touch hot, the accessory work after deadlifts a bit strenuous, or the frequency of intervals on the erg a bit high. That said, I think there is a way to incorporate some really sharp stuff on the erg that simulates a power focused strength session and with me being relatively weak on sharp stuff compared to distance stuff, I'm going to make a concerted effort to do some of these max power intervals.

2.5k warm up, 10 x 100m (~10 strokes) w/ 2:00 rest for rather full recovery, 2.5k cool down.

All intervals but the last were exactly 10 strokes; the last ended up being 11 but I shortened the stroke length ever so slightly looking for more sustainable power as I felt like my stroke was a touch long for the actual expression of power, seemed to work rather nicely. The intervals themselves were done with a slight rolling start, two progressive strokes to get the flywheel moving before going into the actual 100m interval. Felt pretty good throughout and HR stayed in check both during warm up and cool down. The other benefit is I finished the session feeling like I worked hard but not as though I was fatigued.

This type of session might be a good one for strength days if I cut strength work down to about every 3rd day as opposed to every other and if I stick to deadlifts only or deadlifts plus real quick accessory work. Max power intervals on the erg, then basic barbell strength work, then a bit of accessory work.

Time Meters Pace Watts Cal/Hr S/M
23:44.0 6,000m 1:58.6 209 1020 20 136

5:14.9 1,250m 2:05.9 175 902 18 130
5:14.6 1,250m 2:05.8 176 904 18 132
r: 1:00 24m
0:17.4 100m 1:27.0 532 2129 35 144
r: 2:00 42m
0:17.3 100m 1:26.5 541 2161 35 140
r: 2:00 48m
0:17.3 100m 1:26.5 541 2161 35 137
r: 2:00 45m
0:17.0 100m 1:25.0 570 2261 35 139
r: 2:00 43m
0:17.0 100m 1:25.0 570 2261 35 142
r: 2:00 46m
0:17.0 100m 1:25.0 570 2261 35 143
r: 2:00 49m
0:17.0 100m 1:25.0 570 2261 35 144
r: 2:00 43m
0:16.9 100m 1:24.5 580 2296 35 147
r: 2:00 46m
0:16.8 100m 1:24.0 591 2332 36 148
r: 2:00 56m
0:16.6 100m 1:23.0 612 2406 40 144
r: 2:00 58m
5:12.2 1,250m 2:04.8 180 918 18 139
5:12.0 1,250m 2:04.8 180 919 18 140
r500m

[deadlifting265]

17/9/24(Tues)

Replaced Weds with Tues as my training partner is unable to make the rest of the week. Not ideal, but hey ho.

16x375m(1)

6km-19.38.4-1.38.2-R28-370w

A difficult distance to assess and with only a min recovery.

Could go faster, but good enough in the context for today.

Seated barbell shoulder press-68kg-5reps

High Incline Dumbbell press-32.5kg-10reps

Tricep Pulldown-Stack-8reps

[winniewinser]

A week off work this week but so many jobs to do round the house ....had time for a couple of sessions but avoided the intervals til later on in the week.

42:50.3 10,500m 2:02.3 191 956 21
8:36.2 2,100m 2:02.9 189 948 21
8:33.3 4,200m 2:02.2 192 959 21
8:33.7 6,300m 2:02.3 191 958 21
8:33.2 8,400m 2:02.1 192 960 21
8:33.9 10,500m 2:02.3 191 957 21

30:00.0 7,381m 2:01.9 193 964 22
15:00.0 3,690m 2:01.9 193 964 22
15:00.0 3,691m 2:01.9 193 964 22

Plus windows washed, gutters cleared, shed painted, decorating started and lawn cut

[Gustel]

1hr at 2:14. This felt like real rowing session again. Slowly I seem to get back into it.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,443m 2:13.8 146 801 21 129
12:00.0 2,631m 2:16.8 137 770 20 121
24:00.0 2,678m 2:14.4 144 795 21 129
36:00.0 2,684m 2:14.1 145 799 21 129
48:00.0 2,718m 2:12.4 151 818 22 131
1:00:00.0 2,734m 2:11.6 153 827 23 139

[Dangerscouse]

58:00.6 15,000m 1:56.0 224 1071 25 147
7:17.0 1,875m. 1:56.5 221 1061 25 136
7:15.6 3,750m. 1:56.1 223 1068 25 139
7:14.5 5,625m. 1:55.8 225 1074 25 143
7:14.0 7,500m. 1:55.7 226 1077 25 146
7:16.3 9,375m. 1:56.3 222 1064 25 147
7:14.1 11,250m 1:55.7 226 1076 25 152
7:16.1 13,125m 1:56.2 223 1065 25 156
7:13.0 15,000m 1:55.4 227 1082 25 161

Frustratingly, my lower back muscle pull has gone but now it feels like a nerve is aggravated, and I had a quick spasm before I started.

I almost HDed at about 12k but I decided that the damage was already done, if there is any damage, or it might be something that I need to work through.

[Sakly]

58:00.6 15,000m 1:56.0 224 1071 25 147
7:17.0 1,875m. 1:56.5 221 1061 25 136
7:15.6 3,750m. 1:56.1 223 1068 25 139
7:14.5 5,625m. 1:55.8 225 1074 25 143
7:14.0 7,500m. 1:55.7 226 1077 25 146
7:16.3 9,375m. 1:56.3 222 1064 25 147
7:14.1 11,250m 1:55.7 226 1076 25 152
7:16.1 13,125m 1:56.2 223 1065 25 156
7:13.0 15,000m 1:55.4 227 1082 25 161

Frustratingly, my lower back muscle pull has gone but now it feels like a nerve is aggravated, and I had a quick spasm before I started.

I almost HDed at about 12k but I decided that the damage was already done, if there is any damage, or it might be something that I need to work through.

Oh bad...not going well currently

[Sakly]

Slightly harder session today with a 60r20, changing pace each split.
Aimed for ca. 1:57/2:03 and a faster last.
During a short warmup before, I decided not to go for the CTC, which I had planned actually.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:00:00	15,157m	1:58.7	209	1019	20	142
7:30.0	1,928m	1:56.7	220	1057	20	141
15:00.0	1,833m	2:02.7	189	951	20	133
22:30.0	1,929m	1:56.6	221	1059	20	143
30:00.0	1,835m	2:02.6	190	953	20	137
37:30.0	1,931m	1:56.5	221	1061	20	147
45:00.0	1,835m	2:02.6	190	953	20	139
52:30.0	1,978m	1:53.7	238	1118	20	156
1:00:00	1,888m	1:59.1	207	1011	20	146

[nick rockliff]

Had a go at the TOC this evening which is 1,2,3,4,5 mins with 1 min recovery. I never do sessions like this and didn't have a clue how to pace it.

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,052m 1:51.0 256 1179 28 147
1:00.0 288m 1:44.1 310 1365 30 136
r: 1:00 22m
2:00.0 572m 1:44.8 303 1343 30 147
r: 1:00 15m
3:00.0 839m 1:47.2 284 1275 29 151
r: 1:00 11m
4:00.0 983m 2:02.0 192 962 25 148
r: 1:00 13m
5:00.0 1,370m 1:49.4 267 1217 28 156
r: 1:00 15m
r76m

Crashed and burned on the 4 min. Think I should start doing more sessions like this.

My CTC was faster than this due to the failed 4 min and think it would be easier just to sit on 1.48 for all reps.

[Sakly]

Had a go at the TOC this evening which is 1,2,3,4,5 mins with 1 min recovery. I never do sessions like this and didn't have a clue how to pace it.

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,052m 1:51.0 256 1179 28 147
1:00.0 288m 1:44.1 310 1365 30 136
r: 1:00 22m
2:00.0 572m 1:44.8 303 1343 30 147
r: 1:00 15m
3:00.0 839m 1:47.2 284 1275 29 151
r: 1:00 11m
4:00.0 983m 2:02.0 192 962 25 148
r: 1:00 13m
5:00.0 1,370m 1:49.4 267 1217 28 156
r: 1:00 15m
r76m

Crashed and burned on the 4 min. Think I should start doing more sessions like this.

My CTC was faster than this due to the failed 4 min and think it would be easier just to sit on 1.48 for all reps.

I had the exact same problem
So my first attempt was a HD in the 3min interval and the second was a bit random after a gym session. Now I have a little bit more of an idea how to attack this next time
What pace did you try to hold in the 4min, when you crashed? Good session anyway, now you also have a better idea how to approach

[nick rockliff]

Had a go at the TOC this evening which is 1,2,3,4,5 mins with 1 min recovery. I never do sessions like this and didn't have a clue how to pace it.

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,052m 1:51.0 256 1179 28 147
1:00.0 288m 1:44.1 310 1365 30 136
r: 1:00 22m
2:00.0 572m 1:44.8 303 1343 30 147
r: 1:00 15m
3:00.0 839m 1:47.2 284 1275 29 151
r: 1:00 11m
4:00.0 983m 2:02.0 192 962 25 148
r: 1:00 13m
5:00.0 1,370m 1:49.4 267 1217 28 156
r: 1:00 15m
r76m

Crashed and burned on the 4 min. Think I should start doing more sessions like this.

My CTC was faster than this due to the failed 4 min and think it would be easier just to sit on 1.48 for all reps.

I had the exact same problem
So my first attempt was a HD in the 3min interval and the second was a bit random after a gym session. Now I have a little bit more of an idea how to attack this next time
What pace did you try to hold in the 4min, when you crashed? Good session anyway, now you also have a better idea how to approach

Not sure but probably was on low 1.47. The session would be much easier the other way around starting at 5 mins.

[jcross485]

9/18 - 15k erg; 3 x 5k (:90 between for water, towel off).

This session is exactly the session I needed to reaffirm why I kept consistent with training through all of the hot summer months here. Temps were in the low 60's so nowhere near as cool as I like it for longer stuff but a nice drop from the 80's, 90's, and sometimes 100's of the last few months. Went out nice and comfortably, slowly picked things up as the session went on, and HR stayed nice and low throughout. The last aerobic session I had was a touch slower pace wise (.4/500m) but HR was nearly 10bpm higher. A truly aerobic session which was the intent, although I was tempted to pick things up quite a bit to take advantage, but know that is not part of the long term plan. Tomorrow will be strength work with the lightest deadlift session of the week.

Time Meters Pace Watts Cal/Hr S/M
1:02:39.3 15,000m 2:05.3 178 912 18 135

4:11.8 1,000m 2:05.9 175 903 18 124
4:11.6 1,000m 2:05.8 176 905 18 128
4:11.5 1,000m 2:05.7 176 905 18 133
4:11.2 1,000m 2:05.6 177 907 18 134
4:11.1 1,000m 2:05.5 177 908 18 134
r: 1:30 34m
4:10.9 1,000m 2:05.4 177 910 19 131
4:10.8 1,000m 2:05.4 177 910 19 134
4:10.6 1,000m 2:05.3 178 912 19 136
4:10.4 1,000m 2:05.2 178 913 19 137
4:10.3 1,000m 2:05.1 179 914 19 138
r: 1:30 37m
4:10.1 1,000m 2:05.0 179 915 19 134
4:10.0 1,000m 2:05.0 179 916 19 137
4:09.8 1,000m 2:04.9 180 918 19 140
4:09.7 1,000m 2:04.8 180 918 19 139
4:09.4 1,000m 2:04.7 180 921 19 140
r71m

[Sakly]

Had a go at the TOC this evening which is 1,2,3,4,5 mins with 1 min recovery. I never do sessions like this and didn't have a clue how to pace it.

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,052m 1:51.0 256 1179 28 147
1:00.0 288m 1:44.1 310 1365 30 136
r: 1:00 22m
2:00.0 572m 1:44.8 303 1343 30 147
r: 1:00 15m
3:00.0 839m 1:47.2 284 1275 29 151
r: 1:00 11m
4:00.0 983m 2:02.0 192 962 25 148
r: 1:00 13m
5:00.0 1,370m 1:49.4 267 1217 28 156
r: 1:00 15m
r76m

Crashed and burned on the 4 min. Think I should start doing more sessions like this.

My CTC was faster than this due to the failed 4 min and think it would be easier just to sit on 1.48 for all reps.

I had the exact same problem
So my first attempt was a HD in the 3min interval and the second was a bit random after a gym session. Now I have a little bit more of an idea how to attack this next time
What pace did you try to hold in the 4min, when you crashed? Good session anyway, now you also have a better idea how to approach

Not sure but probably was on low 1.47. The session would be much easier the other way around starting at 5 mins.

Please address comments and complaints to Alex

[Dangerscouse]

Oh bad...not going well currently

Thanks mate. Tbh, this isn't too unusual as I think the muscle pull leads me to change how I walk etc and that then aggravates the nerves slightly.

It might also be that I've been doing single legged wall sits as a replacement for squats, and I'm not sure if that is a bad idea as I've never done them. We'll see as I've stopped doing them for now, and I'll then reintroduce them

[dabatey]

On getting home, a 7 day holiday extended into 12 days of doing absolutely nothing through sheer laziness manifesting itself in a variety of semi reasonable excuses.
Last night was an online TTT on the bike and I felt a bit subpar. Gonna start back in with some L4 rows till Monday, and then take a weeks step back on the interval paces effectively moving my program back 3 weeks.