What Training Have You Done Today?

[Dangerscouse]

46:49.7 12,000m 1:57.0 218 1050 24 136
5:52.1 1,500m 1:57.3 216 1045 25 129
5:51.7 3,000m 1:57.2 217 1047 25 134
5:51.9 4,500m 1:57.3 217 1046 25 136
5:51.5 6,000m 1:57.1 218 1048 24 136
5:50.9 7,500m 1:56.9 219 1052 24 137
5:50.9 9,000m 1:56.9 219 1052 24 139
5:50.6 10,500m 1:56.8 219 1054 24 142
5:50.1 12,000m 1:56.7 220 1057 24 141

I'm still feeling jaded after Saturday night out and it was a later than normal start so it was all a bit rushed

[jcross485]

10/14 - 20 mins incline treadmill walk (10.5%, 3.5mph; up .5% and .2mph from last) w/ 10kg weight vest. 25 mins run @ 1%, 6.6mph (all nasal breathing again). 20 mins incline treadmill walk (10.5%, 3.5mph) w/ 10kg weight vest. Ever so slowly ramping up the run volume while backing off the walk volume to keep overall training time around roughly the same amount. HR stayed in check the entire time, as did RPE, such that I was able to breath nasally for the entire session outside of grabbing a drink or two of water. Truly an aerobic session. Where I'm staying has a 1 mile road through the complex with quite a few hills; I may get some runs outside once run volume starts to get close to a full 60 mins or even incorporate some hill sprints as there is one steep one in there.

[nick rockliff]

Started the week with a 12kr22

Time Meters Pace Watts Cal/Hr S/M
48:23.3 12,000m 2:00.9 198 980 22 134
4:50.5 1,200m 2:01.0 197 979 22 119
4:50.3 2,400m 2:00.9 198 980 22 126
4:50.3 3,600m 2:00.9 198 980 22 130
4:50.3 4,800m 2:00.9 198 980 22 133
4:50.4 6,000m 2:01.0 198 979 22 136
4:50.4 7,200m 2:01.0 198 979 22 137
4:50.3 8,400m 2:00.9 198 980 22 138
4:50.4 9,600m 2:01.0 198 979 22 138
4:50.3 10,800m 2:00.9 198 980 22 143
4:50.3 12,000m 2:00.9 198 980 22 142

[deadlifting265]

14/10/24(Mon)

500/400/300/200/100m(1) x4sets(5mins rec between sets)

6km-19.02.3-1.35.1-R32-406w

1st set- 500m-1.36.4(32) 400m-1.36.6(32) 300m-1.36.1(32) 200m-1.34.7(33) 100m-1.32(36)

2nd set- 500m-1.36.3(31) 400m-1.36.2(30) 300m-1.35.8(31) 200m-1.34.7(33) 100m-1.32(36)

3rd set- 500m-1.36.4(31) 400m-1.35.8(31) 300m-1.35.3(31) 200m-1.33.7(34) 100m-1.30.5(36)

4th set- 500m-1.34.6(32) 400m-1.34.7(32) 300m-1.33.8(33) 200m-1.32.5(34) 100m1.29.5(37)

Into the erg room with training partner.

Decent sesh, felt reasonable.

Last set the best, could probably squeeze more but good enough.

Prowler push and rope pull with prowler after......

[Gustel]

Only 9k at 2:12. I felt really tired after yesterday’s double pack of rowing and running.

Time Meters Pace Watts Cal/Hr S/M
39:37.5 9,004m 2:12.0 152 823 21 135
12:00.0 2,733m 2:11.7 153 827 22 133
24:00.0 2,729m 2:11.9 152 824 21 135
36:00.0 2,725m 2:12.1 152 822 22 138
39:37.5 818m 2:12.9 149 812 22 135

[Dangerscouse]

Deep down I knew that a tough HM was a bad idea, but then I resolved to see where the tipping point was so I know where I need to build from

57:13.1 15,012m 1:54.3 234 1105 24 148
11:29.6 3,000m. 1:54.9 231 1093 25 139
11:26.1 6,000m 1:54.3 234 1105 25 144
11:26.0 9,000m 1:54.3 234 1105 25 149
11:24.1 12,000m 1:54.0 236 1112 25 153
11:23.7 15,000m 1:53.9 237 1114 25 156
0:03.6 15,012m 2:30.0 104 656 0 156

[Sakly]

Easy blind rowed HM.
Early in the morning, fasted, after 6 hours of (not so good) sleep and ~10 hours after the gym session. So I really needed a light session.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:29:15	21,097m	2:06.9	171	889	18	131
11:27.3	2,638m	2:10.2	158	844	18	131
11:10.0	5,276m	2:06.9	171	888	18	134
11:04.2	7,914m	2:05.8	175	903	18	132
11:02.1	10,552m	2:05.4	177	909	19	131
11:04.9	13,190m	2:06.0	175	901	18	130
11:07.3	15,828m	2:06.4	173	895	18	129
11:10.8	18,466m	2:07.1	170	886	18	130
11:08.8	21,097m	2:07.0	170	886	18	132

[winniewinser]

Deep down I knew that a tough HM was a bad idea, but then I resolved to see where the tipping point was so I know where I need to build from

57:13.1 15,012m 1:54.3 234 1105 24 148
11:29.6 3,000m. 1:54.9 231 1093 25 139
11:26.1 6,000m 1:54.3 234 1105 25 144
11:26.0 9,000m 1:54.3 234 1105 25 149
11:24.1 12,000m 1:54.0 236 1112 25 153
11:23.7 15,000m 1:53.9 237 1114 25 156
0:03.6 15,012m 2:30.0 104 656 0 156

Guess it was 15k

Easy blind rowed HM.
Early in the morning, fasted, after 6 hours of (not so good) sleep and ~10 hours after the gym session. So I really needed a light session.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:29:15	21,097m	2:06.9	171	889	18	131
11:27.3	2,638m	2:10.2	158	844	18	131
11:10.0	5,276m	2:06.9	171	888	18	134
11:04.2	7,914m	2:05.8	175	903	18	132
11:02.1	10,552m	2:05.4	177	909	19	131
11:04.9	13,190m	2:06.0	175	901	18	130
11:07.3	15,828m	2:06.4	173	895	18	129
11:10.8	18,466m	2:07.1	170	886	18	130
11:08.8	21,097m	2:07.0	170	886	18	132

You boys just knocking out HM's for breakfast .....I think some longer endurance stuff may be my post BPP target.

[putridp]

8x500m/r90, 12.2s faster than my last attempt at this session.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
13:11.7	4,000m	1:38.9	361	34	173
1:38.3	500m	1:38.3	368	34	166
1:38.2	500m	1:38.2	370	34	170
1:37.7	500m	1:37.7	375	35	175
1:38.3	500m	1:38.3	368	35	174
1:39.1	500m	1:39.1	360	34	176
1:40.4	500m	1:40.4	346	33	176
1:40.3	500m	1:40.3	347	34	175
1:39.5	500m	1:39.5	355	35	176

[Sakly]

You boys just knocking out HM's for breakfast .....I think some longer endurance stuff may be my post BPP target.

This was my 25th HM this season, first time I have more of them than 60min sessions, which were my go-to for steady sessions. Only 18 60min sessions this season, but 3 2-hour sessions as well. Overall my steady sessions got a bit longer compared to last season (15 HMs, 61 60min and 15 HM comparable or longer).

[Dangerscouse]

Guess it was 15k


You boys just knocking out HM's for breakfast .....I think some longer endurance stuff may be my post BPP target.

Hahaha, it was closer to 14k but I kept going as I knew I had to. The problem with stress and anxiety is that it's quick to arrive, but slow to leave, so it's still playing with my head a bit too much. I assume you'll have something similar when you get through your rough patch.

Longer distances, ime, are fantastic for stress busting or at least remembering how to better manage the negative thoughts, despite them seeming daunting before you break through that inertia.

[nick rockliff]

Did a 10kr24 this evening.

Time Meters Pace Watts Cal/Hr S/M
39:17.5 10,000m 1:57.8 214 1035 24 137
3:55.8 1,000m 1:57.9 214 1034 24 123
3:55.7 2,000m 1:57.8 214 1035 24 131
3:55.8 3,000m 1:57.9 214 1034 24 132
3:55.8 4,000m 1:57.9 214 1034 24 136
3:55.8 5,000m 1:57.9 214 1034 24 139
3:55.6 6,000m 1:57.8 214 1036 24 141
3:55.7 7,000m 1:57.8 214 1035 24 142
3:55.7 8,000m 1:57.8 214 1035 24 144
3:55.8 9,000m 1:57.9 214 1034 24 145
3:55.8 10,000m 1:57.9 214 1034 24 146

Was suffering from indigestion nearly all the way through the 10k and blame it on the mince pie I had just before I started

[Sakly]

Did a 10kr24 this evening.

Time Meters Pace Watts Cal/Hr S/M
39:17.5 10,000m 1:57.8 214 1035 24 137
3:55.8 1,000m 1:57.9 214 1034 24 123
3:55.7 2,000m 1:57.8 214 1035 24 131
3:55.8 3,000m 1:57.9 214 1034 24 132
3:55.8 4,000m 1:57.9 214 1034 24 136
3:55.8 5,000m 1:57.9 214 1034 24 139
3:55.6 6,000m 1:57.8 214 1036 24 141
3:55.7 7,000m 1:57.8 214 1035 24 142
3:55.7 8,000m 1:57.8 214 1035 24 144
3:55.8 9,000m 1:57.9 214 1034 24 145
3:55.8 10,000m 1:57.9 214 1034 24 146

Was suffering from indigestion nearly all the way through the 10k and blame it on the mince pie I had just before I started

That's exactly why I don't eat several hours before exercising

[Vcweiss346]

First couple erg sessions since April. Time to get going again. Spent the summer trying a variety of different things. Overall fitness is ok but some drop off.

Yesterday was a 10k. Just finding the feel again. Followed row with 2k swim.


Time Meters Pace Watts Cal/Hr S/M
40:29.6 10,008m 2:01.3 196 973 19
5:00.0 1,216m 2:03.3 186 941 19
10:00.0 1,254m 1:59.6 204 1003 19
15:00.0 1,257m 1:59.3 206 1008 20
20:00.0 1,247m 2:00.2 201 992 20
25:00.0 1,224m 2:02.5 190 954 19
30:00.0 1,241m 2:00.8 198 982 20
35:00.0 1,240m 2:00.9 198 980 21
40:00.0 1,215m 2:03.4 186 940 21
40:29.6 115m 2:08.6 164 865 19

Today a broken 10k just because body was tired. Preceded row with 2k swim.

Meters Pace Watts Cal/Hr S/M
41:44.0 10,000m 2:05.2 178 913 19
8:18.0 2,000m 2:04.5 181 924 20
8:13.4 2,000m 2:03.3 186 941 19
8:24.2 2,000m 2:06.0 175 901 19
8:26.7 2,000m 2:06.6 172 892 20
8:21.6 2,000m 2:05.4 177 910 21

[Dangerscouse]

First couple erg sessions since April. Time to get going again. Spent the summer trying a variety of different things. Overall fitness is ok but some drop off.

Welcome back Vic