What Training Have You Done Today?

[alex9026]

Regarding monitor update: laptop with cable is probably the better option, as it is more stable compared to wireless options, which are more likely to fail. I did an update few weeks ago, took 12mins with utility tool.

This did the trick... Will have to keep on top of it, took a while!

20k in total today. 18k ss, a tired 333m sprint for Ergzone's power series, 1.7k easy to take me to 20k.

Not much Erg'ing last week, day shifts don't serve me well to get the meters in. The next few weeks look better to find some form and consistency again. So for the next three weeks the goal is to pull min 80k, with 15-20k of threshold work. If I can achieve that, with respectable numbers on the harder pieces, I'll be in a good place to revisit my 5k and maybe set a 10k benchmark, too.

[Sakly]

Regarding monitor update: laptop with cable is probably the better option, as it is more stable compared to wireless options, which are more likely to fail. I did an update few weeks ago, took 12mins with utility tool.

This did the trick... Will have to keep on top of it, took a while!

20k in total today. 18k ss, a tired 333m sprint for Ergzone's power series, 1.7k easy to take me to 20k.

Not much Erg'ing last week, day shifts don't serve me well to get the meters in. The next few weeks look better to find some form and consistency again. So for the next three weeks the goal is to pull min 80k, with 15-20k of threshold work. If I can achieve that, with respectable numbers on the harder pieces, I'll be in a good place to revisit my 5k and maybe set a 10k benchmark, too.

Nice it worked out well.
Your 5k should definitely fall (again), as it is near to what I could be at atm, but your 2k is far better than my current abilities (very likely).
What's your target for the 10k, if you go for it?

[alex9026]

Nice it worked out well.
Your 5k should definitely fall (again), as it is near to what I could be at atm, but your 2k is far better than my current abilities (very likely).
What's your target for the 10k, if you go for it?

Ask me after the next 5k when I was running low 17:00's for 5k, I was running circa 35:30 over 10k, so along these sort of lines. Could do with reigning this steady weight loss in mind, 89.3kg this morning!

[Sakly]

Nice it worked out well.
Your 5k should definitely fall (again), as it is near to what I could be at atm, but your 2k is far better than my current abilities (very likely).
What's your target for the 10k, if you go for it?

Ask me after the next 5k when I was running low 17:00's for 5k, I was running circa 35:30 over 10k, so along these sort of lines. Could do with reigning this steady weight loss in mind, 89.3kg this morning!

Sounds reasonable, my 10k is around 36 and I bet I could improve right now. On a flat 17min 5k I think a 35:40 is probably achievable...

[jcross485]

9/23 - Erg; 16k (2 x 8k, 2:00 rest for towel off and water) steady.

Surprisingly sore this morning from yesterdays work; I knew I did a fair amount and more than normal in a single day but was not expecting much DOMS. Went for a more steady, aerobic session instead of hard intervals; will hit those intervals tomorrow or Wednesday. I ended up going with a bit longer intervals with only one break in between as opposed to the normal 3x5k or 4x4k I have been doing. Overall, things felt good during this session; temps were in the 70's in the garage and they are expected to rise more throughout the week but HR stayed in check. Over 1 mil meters for the season with this session as well.

Time Meters Pace Watts Cal/Hr S/M
1:07:07.0 16,000m 2:05.8 176 904 18 138

8:23.9 2,000m 2:05.9 175 902 19 131
8:23.6 2,000m 2:05.9 175 903 19 136
8:23.7 2,000m 2:05.9 175 903 19 137
8:23.5 2,000m 2:05.8 175 903 19 140
r: 2:00 49m
8:23.2 2,000m 2:05.8 176 905 19 140
8:23.3 2,000m 2:05.8 176 904 19 141
8:23.0 2,000m 2:05.7 176 905 19 141
8:22.8 2,000m 2:05.7 176 906 19 142

[deadlifting265]

23/9/24(Mon)

20x250m(1)

5km-15.34.5-1.33.4-R32

Solid enough, I think a PR for this sesh.......

[Dangerscouse]

23/9/24(Mon)

20x250m(1)

5km-15.34.5-1.33.4-R32

Solid enough, I think a PR for this sesh.......

You're a hard man to please...."solid enough"?? Very strong for 20 reps on one min rest

[winniewinser]

Last nights session....BPP W18S1....11k

44:45.9 11,000m 2:02.0 192 961 20 149
8:58.5 2,200m 2:02.3 191 957 20 137
8:57.2 4,400m 2:02.0 192 961 20 146
8:55.3 6,600m 2:01.6 194 968 21 154
8:57.2 8,800m 2:02.0 192 961 21 156
8:57.7 11,000m 2:02.2 192 960 21 155

[Dangerscouse]

I was undecided about training until our dog woke me up at 5:20. The 5k warm-up felt like I was rowing in mud, but the HR was good, so I was then undecided on do another 10k at a steady pace or 1k intervals on undefined rests.

I'm glad I did, as I was clearly mentally fatigued rather than physically fatigued. Five intervals at r28/29, five intervals at r24/25, and then two cooldown reps.

21:52.1 5,000m 2:11.2 155 833 18 110
4:20.4 1,000m 2:10.2 159 845 19 107
4:22.0 2,000m 2:11.0 156 835 18 110
4:23.8 3,000m 2:11.9 153 824 18 110
4:23.1 4,000m 2:11.5 154 829 18 112
4:22.8 5,000m 2:11.4 154 830 18 113

1k repeats undefined rests

Time Meters Pace Watts Cal/Hr S/M
44:28.0 12,000m 1:51.1 255 1176 26 150
3:39.2 1,000m 1:49.6 266 1214 28 143
r: 1:09 23m
3:36.2 1,000m 1:48.1 277 1253 29 149
r: 1:23 20m
3:35.0 1,000m 1:47.5 282 1269 29 151
r: 1:30 15m
3:36.2 1,000m 1:48.1 277 1253 29 152
r: 1:37 23m
3:37.9 1,000m 1:48.9 271 1231 28 153
r: 1:36 22m
3:45.5 1,000m 1:52.7 244 1140 24 150
r: 1:38 15m
3:41.5 1,000m 1:50.7 258 1186 24 154
r: 1:20 22m
3:39.7 1,000m 1:49.8 264 1208 25 157
r: 1:40 21m
3:45.1 1,000m 1:52.5 245 1144 25 150
r: 1:21 18m
3:41.6 1,000m 1:50.8 257 1185 25 157
r: 1:46 23m
3:55.7 1,000m 1:57.8 214 1035 24 143
r: 1:12 22m
3:54.4 1,000m 1:57.2 217 1048 23 145
r: 0:58 18m
r242m

[dabatey]

indieVelo (online) cycling race 30 minutes.
Average HR - 161bpm/ Average Power 225W/ Normalized Power 235W

Not rowing, but at least that is 2 days of activity in a row after over 2 weeks off so back in the habit hopefully.

[alex9026]

23/9/24(Mon)

20x250m(1)

5km-15.34.5-1.33.4-R32

Solid enough, I think a PR for this sesh.......

I'll echo Stu's thoughts on this, that's more than solid...

[Sakly]

Thought about a rest day, but then decided to move a bit on easy pace.
Tried to match the same pace each split
Funny thing, HR was around 125 the whole time, but every time the split end came near and I focused on matching the split, HR bumped up

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:00:00	14,218m	2:06.6	172	893	17	127
7:30.0	1,777m	2:06.6	172	893	17	125
15:00.0	1,777m	2:06.6	172	893	17	125
22:30.0	1,777m	2:06.6	172	893	17	127
30:00.0	1,777m	2:06.6	172	893	17	128
37:30.0	1,778m	2:06.5	173	894	17	129
45:00.0	1,777m	2:06.6	172	893	17	125
52:30.0	1,777m	2:06.6	172	893	17	127
1:00:00	1,777m	2:06.6	172	893	17	130

[iain]

Its not just me then. I always find HR increases at the end of an interval even when slowing slightly to meet a target. As a result I always record the min as well as maximum for each interval as it gives me the range of performance and a better idea of where my HR was. I must admit to it being very rare for my HR to be flat, sometimes varies +/- 1BPM, but other times can drop or rise 4 BPM for no apparent reason!

[Dangerscouse]

Its not just me then. I always find HR increases at the end of an interval even when slowing slightly to meet a target. As a result I always record the min as well as maximum for each interval as it gives me the range of performance and a better idea of where my HR was. I must admit to it being very rare for my HR to be flat, sometimes varies +/- 1BPM, but other times can drop or rise 4 BPM for no apparent reason!

Definitely not just the two of you. This always happens for me, so much so I don't give it any thought now, and I just use the HR as an informal metric other than when starting again on undefined rests.

I find my HR can be affected by thoughts, music, burping probably plus some other things.

[deadlifting265]

23/9/24(Mon)

20x250m(1)

5km-15.34.5-1.33.4-R32

Solid enough, I think a PR for this sesh.......

You're a hard man to please...."solid enough"?? Very strong for 20 reps on one min rest

That I am, I have high standards for myself that should have frutioned(is that a word?) but due to my own failings I have largely wasted and now at nearly 47, I have to be realistic.

Anyhow, putting the violin away, cheers for the support and also to Alex.