What Training Have You Done Today?

[deadlifting265]

25/9/24(Weds)

3x3km(3)

9km-32.16.9-1.47.6-R22-281w

10.45.8-1.47.6-R22-281w

10.46.7-1.47.7-R22-280w

10.44.3-1.47.3-R22-283w

Training partner amiss, so into the garage alone for more torture.

Felt lethargic and drained but hit min target of sub 1.48.

Always hard these type of sustained reps, especially at a low rate.

A real war of attrition but always a sense of achievement when finishing and knowing you haven't given in and done a vaild score.

[Dangerscouse]

CTC today. Single try this month, as I don't see any other day possible to go for it.
Warmup felt like rowing in mud, day time wasn't optimal, as I needed to drive to the office today, so rowed in the afternoon and not during lunch time as usual. ~9h no food, but that's more likely a win
Aimed for 1:43, but wasn't convinced after the warmup, which I stopped after only 6mins.
Surprisingly, at the end I could get near to my goal, as I was able to negative split the whole thing.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
18:00.0	5,218m	1:43.4	316	1386	28	172
6:00.0	1,735m	1:43.7	313	1378	29	168
6:00.0	1,738m	1:43.5	315	1384	28	173
6:00.0	1,746m	1:43.0	319	1399	29	177

Not seen such a high HR in ages

Great result Sascha

[Dangerscouse]

There is something about a countdown on time over distance I really don't like!

I hate timed sessions, and I always have to concentrate on the metres going up rather than the seconds going down.

[winniewinser]

Had another go at the CTC this evening with target of <1.50

Time Meters Pace Watts Cal/Hr S/M
18:00.0 4,915m 1:49.8 264 1208 28 153
6:00.0 1,637m 1:49.9 263 1206 29 148
6:00.0 1,638m 1:49.8 264 1207 29 154
6:00.0 1,639m 1:49.8 264 1209 28 157
r56m

That's about max for me at current fitness levels.

Looks really good Nick....nice one!

[nick rockliff]

Had another go at the CTC this evening with target of <1.50

Time Meters Pace Watts Cal/Hr S/M
18:00.0 4,915m 1:49.8 264 1208 28 153
6:00.0 1,637m 1:49.9 263 1206 29 148
6:00.0 1,638m 1:49.8 264 1207 29 154
6:00.0 1,639m 1:49.8 264 1209 28 157
r56m

That's about max for me at current fitness levels.

Looks really good Nick....nice one!

Thanks Alex, appreciated.

[Sakly]

Strong effort there Sascha

Strong session, well done.

Great result Sascha

Thx mates

[alex9026]

Gave the Erg power series a shot on fresh legs:

0:54.1 333m 1:21.2 653 2547 53
0:17.8 111m 1:20.1 679 2636 54
0:17.8 222m 1:20.1 679 2636 54
0:18.5 333m 1:23.3 605 2381 52

A consistent 222m if nothing else!

Into:
58:42.6 15,000m 1:57.4 216 1044 19
19:51.7 5,000m 1:59.1 207 1011 20
19:43.9 10,000m 1:58.3 211 1025 20
19:07.0 15,000m 1:54.7 232 1098 20

[nick rockliff]

Just a 30r20 this evening

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,564m 1:58.9 208 1015 20 140
5:00.0 1,260m 1:59.0 207 1013 20 130
10:00.0 1,261m 1:58.9 208 1015 20 137
15:00.0 1,261m 1:58.9 208 1015 20 139
20:00.0 1,261m 1:58.9 208 1015 20 143
25:00.0 1,261m 1:58.9 208 1015 20 146
30:00.0 1,261m 1:58.9 208 1015 20 147

[deadlifting265]

26/9/24(Thu)

15km erg-bike

15km-27.22.1-1.49.4-87-267w

3km splits

5.30-1.50-87-263w
5.30-1.50-87-263w
5.29.6-1.49.8-87-264w
5.29.3-1.49.7-87-265w
5.23.1-1.47.7-89-280w

Seated long pause dumbbell shoulder press 5x6- 25kgx3, 27.5kgx2
Dumbbell floor flys-12.5kg-25reps
Flat close-grip barbell bench press-5x5-80/80/82.5/85/87.5kg

Swapped fridays training to today and did a hard bike.

Busy in the gym and sweating profusely after 3km!

[jcross485]

9/25 - Strength work. About 4 1/2 hours in the car, 2 1/2 hours on feet for work, an hour in the car, then an hour workout at a park, and about 3 1/2 hours in the car on the way home. Long day but got done everything I wanted to fit in, albeit it pretty wiped and not enough food or water. Park workout was in the sun and in 90F+ heat so pushed pace as hard as I reasonably could, got the work done in about 45 mins total before taking a short walk and heading home. Sitting for as long as I did afterwards is always pretty miserable.

Pull-Ups (5 reps), Push-Ups (10 reps), Walking Lunges (10 reps per leg) - 1 round BW, 20 rounds w/ 10kg weight vest (45:00 total)


9/26 - Erg sprints, strength work. Trained about 3 hours later than normal in the 90F+ heat of the garage due to work meetings. Legs just felt dead today. No real "pop" or explosiveness at all. The erg sprints went well, not quite as strong as the last session but better than all of the rest I've had. Deadlifts felt easy even though they didn't move fast; they did feel light and moved smooth but no real speed. Hopefully a good night of sleep, more food and fluid, some aerobic work tomorrow, and I'll be primed to train hard over the weekend.

Time Meters Pace Watts Cal/Hr S/M
23:26.4 6,000m 1:57.2 217 1048 21 145

5:12.1 1,250m 2:04.8 180 919 19 133
5:12.0 1,250m 2:04.8 180 919 18 141
r: 1:00 49m
0:16.2 100m 1:21.0 659 2566 41 150
r: 2:00 51m
0:16.2 100m 1:21.0 659 2566 41 152
r: 2:00 52m
0:16.0 100m 1:20.0 684 2652 41 153
r: 2:00 48m
0:15.9 100m 1:19.5 697 2697 41 151
r: 2:00 54m
0:16.0 100m 1:20.0 684 2652 41 153
r: 2:00 46m
0:15.6 100m 1:18.0 738 2838 42 152
r: 2:00 63m
0:15.8 100m 1:19.0 710 2743 42 150
r: 2:00 51m
0:15.8 100m 1:19.0 710 2743 42 155
r: 2:00 48m
0:15.7 100m 1:18.5 724 2790 42 154
r: 2:00 52m
0:15.7 100m 1:18.5 724 2790 42 156
r: 2:00 49m
5:11.8 1,250m 2:04.7 180 920 19 141
5:11.7 1,250m 2:04.6 181 921 19 146
r563m

1.5" Deficit Deadlifts: 135 x 5 x 3 sets, 205 x 5, 255 x 5, 290 x 5 x 5 sets

[dabatey]

Wed.... indieVelo (Online) cycling TTT 42min@218W average
Also did a second shorter one but no-one in the team's heart was really in it after the first main effort, and only managed 203W average for 22m.

Thu.... 1hr Wolverine L4- 180/180/184/184/180/180
Felt like pretty hard work but was able to make my spm/pace targets so reasonably happy as it's only my second real row after 18 day break.

[Dangerscouse]

1:10:37.7 16,093m 2:11.6 153 827 18 112
12:57.5 3,000m. 2:09.5 161 853 19 112
13:05.4 6,000m. 2:10.9 156 837 18 113
13:09.8 9,000m. 2:11.6 153 828 18 112
13:27.1 12,000m 2:14.5 144 794 18 110
13:11.9 15,000m 2:11.9 152 823 18 113
4:46.1 16,093m 2:10.8 156 837 18 114

Nothing there this morning, after a few bad nights sleep, and work stress catching up with me. I'm glad I got it done though

[jcross485]

1:10:37.7 16,093m 2:11.6 153 827 18 112
12:57.5 3,000m. 2:09.5 161 853 19 112
13:05.4 6,000m. 2:10.9 156 837 18 113
13:09.8 9,000m. 2:11.6 153 828 18 112
13:27.1 12,000m 2:14.5 144 794 18 110
13:11.9 15,000m 2:11.9 152 823 18 113
4:46.1 16,093m 2:10.8 156 837 18 114

Nothing there this morning, after a few bad nights sleep, and work stress catching up with me. I'm glad I got it done though

You got quite a few meters in, big win despite not being there per se. I'm feeling in the same boat this morning, legs just feel absolutely flat and dead.

[Sakly]

1:10:37.7 16,093m 2:11.6 153 827 18 112
12:57.5 3,000m. 2:09.5 161 853 19 112
13:05.4 6,000m. 2:10.9 156 837 18 113
13:09.8 9,000m. 2:11.6 153 828 18 112
13:27.1 12,000m 2:14.5 144 794 18 110
13:11.9 15,000m 2:11.9 152 823 18 113
4:46.1 16,093m 2:10.8 156 837 18 114

Nothing there this morning, after a few bad nights sleep, and work stress catching up with me. I'm glad I got it done though

You got quite a few meters in, big win despite not being there per se. I'm feeling in the same boat this morning, legs just feel absolutely flat and dead.

Me too today. As I'm short of time next days, it does not really matter
Hopefully it helps to get good recovery time in!

[nick rockliff]

Ended the week with a 40r20

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,760m 2:02.9 188 948 20 133
5:00.0 1,220m 2:02.9 188 948 20 122
10:00.0 1,220m 2:02.9 188 948 20 126
15:00.0 1,220m 2:02.9 188 948 20 130
20:00.0 1,220m 2:02.9 188 948 20 132
25:00.0 1,220m 2:02.9 188 948 20 136
30:00.0 1,220m 2:02.9 188 948 20 137
35:00.0 1,220m 2:02.9 188 948 20 140
40:00.0 1,220m 2:02.9 188 948 20 141