What Training Have You Done Today?

[Dangerscouse]

clock-face, 1200m down to 100m(1)

I have to do this again soon. I always enjoy it when I do.

[deadlifting265]

clock-face, 1200m down to 100m(1)

I have to do this again soon. I always enjoy it when I do.

Got it off yourself to be honest

Reasonable 5km type session, quite like pyramid reps with short rec.

[Sakly]

60min low rate, but harder.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:00:00	14,848m	2:01.2	196	976	18	143
7:30.0	1,814m	2:04.0	183	931	18	138
15:00.0	1,847m	2:01.8	194	966	18	139
22:30.0	1,850m	2:01.6	195	969	18	140
30:00.0	1,859m	2:01.0	197	979	18	145
37:30.0	1,866m	2:00.5	200	987	18	144
45:00.0	1,866m	2:00.5	200	987	18	145
52:30.0	1,869m	2:00.3	201	990	18	146
1:00:00	1,877m	1:59.8	203	999	18	147

Legs were a bit tired from yesterday, had a workout with a Hyrox athlete, 40min amrap rounds of 250m skierg - 10 Mike Tyson Pushups - 25 wall balls @6kg - 10 pullups.
Finished 8 rounds in exactly 41mins (wanted to finish the last round regardless of timer).
Never did wall balls, so this was a bit tricky to get the timing and movement right in the first rounds, but went well.
I would estimate skierg average around 1:38 for all rounds. As both of us used the skierg with undefined rest intervals, I didn't log the session. But my splits were between 1:35 and slowest 1:40.

[nick rockliff]

Did a 60r20 this evening, pretty boring session but probably not been doing enough of then recently.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 14,289m 2:05.9 175 902 20 130
5:00.0 1,191m 2:05.9 175 902 20 117
10:00.0 1,190m 2:06.0 175 901 20 122
15:00.0 1,191m 2:05.9 175 902 20 123
20:00.0 1,191m 2:05.9 175 902 20 125
25:00.0 1,191m 2:05.9 175 902 20 128
30:00.0 1,190m 2:06.0 175 901 20 128
35:00.0 1,191m 2:05.9 175 902 20 132
40:00.0 1,191m 2:05.9 175 902 20 134
45:00.0 1,191m 2:05.9 175 902 20 135
50:00.0 1,191m 2:05.9 175 902 20 137
55:00.0 1,191m 2:05.9 175 902 20 139
1:00:00.0 1,191m 2:05.9 175 902 20 140

[Gustel]

10k at 2:14. Listened to music and relaxed (at least mentally).

Time Meters Pace Watts Cal/Hr S/M
44:38.4 10,000m 2:13.9 146 801 21 126
9:02.4 2,000m 2:15.6 140 783 21 121
8:50.0 4,000m 2:12.5 150 817 21 128
8:55.1 6,000m 2:13.7 146 803 21 128
8:56.0 8,000m 2:14.0 145 800 22 127
8:55.0 10,000m 2:13.7 146 803 22 129

[Dangerscouse]

4 x 1500m 4r. This should have been five, but I have learnt a valuable lesson over the years, ie when to stop in a position of strength as the training effect is complete. Even though I could have battled on for a fifth interval, I know that current circumstances meant that it was a bad idea.

21:32.8 6,000m 1:47.7 280 1263 28 153
5:23.2 1,500m 1:47.7 280 1263 29 151
5:23.1 1,500m 1:47.7 280 1264 28 153
5:23.2 1,500m 1:47.7 280 1263 29 155
5:23.3 1,500m 1:47.7 280 1262 28 154
r753m

[nick rockliff]

Had another go at the CTC this evening but tried a bit harder.

Time Meters Pace Watts Cal/Hr S/M
18:55.4 5,250m 1:48.1 277 1252 30 153
7:18.2 2,000m 1:49.5 266 1216 29 151
r: 2:00 16m
1:45.3 500m 1:45.3 300 1331 30 151
r: 4:00 13m
5:27.8 1,500m 1:49.2 268 1223 30 156
r: 1:30 18m
0:51.4 250m 1:42.8 322 1408 30 151
r: 3:00 18m
3:32.7 1,000m 1:46.3 291 1301 31 157

I think sub 1:48 should be possible but not by much.

[Sakly]

15min skierg warmup for gym session

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	4,002m	1:52.4	246	1147	40
3:00.0	794m	1:53.3	240	1127	39
6:00.0	795m	1:53.2	241	1130	41
9:00.0	797m	1:52.9	243	1136	41
12:00.0	804m	1:51.9	250	1158	40
15:00.0	813m	1:50.7	258	1187	40

Then second go for TOC, 500m r20

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
1:37.3	500m	1:37.3	380	1607	20

Lowered drag to 152 and improved by 1.3s, not too bad

Followed by squats, chest press, lat pulldown, leg curls.
Afterwards we had some fun with skierg and rowErg intervals.
Every 1:40min 250m skierg, 250m rowErg, rest - 6 rounds.
My skierg intervals were at 1:33.2, 1:34, 1:33.8, 1:34, 1:35.6, 1:35.4
My rowErg intervals were at 1:32.4, 1:30.6, 1:31.6, 1:30.6, 1:30.6, 1:30.2
That was tough

[contdrift86]

clock-face, 1200m down to 100m(1)

I have to do this again soon. I always enjoy it when I do.

Ugh that session sends you to the pain cave quickly. Especially if you go sadistic and shorten the rests to 1 minute throughout.

[Sakly]

60min lunch row.
Mostly closed eyes, rowing by feeling.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:00:00	14,720m	2:02.2	191	958	18	17
7:30.0	1,809m	2:04.3	182	926	19	136
15:00.0	1,836m	2:02.5	190	954	19
22:30.0	1,826m	2:03.2	187	943	19
30:00.0	1,825m	2:03.2	187	942	19
37:30.0	1,837m	2:02.4	190	955	19
45:00.0	1,844m	2:02.0	193	963	18
52:30.0	1,858m	2:01.0	197	978	18
1:00:00	1,885m	1:59.3	206	1008	19

HRM passed out early, watch reported 137 average, but it's typically underreporting. Assume something around 140-144.
The session felt really good.

[KeithT]

Did an 8 x 500 with 2.30 recovery this evening and should do more often.

Time Meters Pace Watts Cal/Hr S/M
13:55.2 4,000m 1:44.4 308 1358 30 153
1:45.0 500m 1:45.0 302 1340 30 148
1:45.0 500m 1:45.0 302 1340 30 150
1:44.9 500m 1:44.9 303 1343 30 152
1:44.8 500m 1:44.8 304 1346 30 154
1:44.7 500m 1:44.7 305 1349 30 154
1:44.7 500m 1:44.7 305 1349 30 155
1:44.7 500m 1:44.7 305 1349 30 156
1:41.5 500m 1:41.5 335 1451 31 158

Bit of a push on the last one and highest HR I've seen for ages.

Always do this with 2' rest - does 2:30 make much difference?

[KeithT]

Haven't been on the forum for a bit as I had some crazy work related things to do and then was on vacation for a week (didn't do too much - lots of little day trip type things). Trained pretty consistently though and still making good progress but have settled into just 3 or 4 days of rowing. I had added back some heavier back squats to routine but may stop that as my knees and lower back haven't liked it. Anyway, seeing lots of good training as always on here.

[nick rockliff]

Did a 10kr22 this evening.

Time Meters Pace Watts Cal/Hr S/M
39:59.2 10,000m 1:59.9 203 997 22 136
3:59.9 1,000m 1:59.9 203 997 22 122
3:59.9 2,000m 1:59.9 203 997 22 129
3:59.9 3,000m 1:59.9 203 997 22 132
3:59.9 4,000m 1:59.9 203 997 22 135
3:59.9 5,000m 1:59.9 203 997 22 138
3:59.8 6,000m 1:59.9 203 998 22 139
3:59.9 7,000m 1:59.9 203 997 22 140
3:59.9 8,000m 1:59.9 203 997 22 142
3:59.9 9,000m 1:59.9 203 997 22 144
4:00.1 10,000m 2:00.0 202 996 22 145

PM5 didn't count my last stroke.

[nick rockliff]

Did an 8 x 500 with 2.30 recovery this evening and should do more often.

Time Meters Pace Watts Cal/Hr S/M
13:55.2 4,000m 1:44.4 308 1358 30 153
1:45.0 500m 1:45.0 302 1340 30 148
1:45.0 500m 1:45.0 302 1340 30 150
1:44.9 500m 1:44.9 303 1343 30 152
1:44.8 500m 1:44.8 304 1346 30 154
1:44.7 500m 1:44.7 305 1349 30 154
1:44.7 500m 1:44.7 305 1349 30 155
1:44.7 500m 1:44.7 305 1349 30 156
1:41.5 500m 1:41.5 335 1451 31 158

Bit of a push on the last one and highest HR I've seen for ages.

Always do this with 2' rest - does 2:30 make much difference?

Good question and think the answer depends on why you are doing them. If I did the same session at the same rate I would think the first 7 would be the same but the 8th slower. Back in the day, the normal recovery would have been 3:30.

[Dangerscouse]

Haven't been on the forum for a bit as I had some crazy work related things to do and then was on vacation for a week (didn't do too much - lots of little day trip type things). Trained pretty consistently though and still making good progress but have settled into just 3 or 4 days of rowing. I had added back some heavier back squats to routine but may stop that as my knees and lower back haven't liked it. Anyway, seeing lots of good training as always on here.

Good to see you're back Keith.