What Training Have You Done Today?

[jcross485]

11/2 (am): Easy aerobic work. The original plan was going to be a hard run session with either hard hills or 200m / 400m repeats but just was not up to it mentally. Knocked out 60 mins on the treadmill, 12% grade, 3.3mph, 10kg weight vest. This session, although a touch slower pace wise, was right around the same RPE and HR as yesterdays with the additional incline.

11/2 (pm): Strength work. This felt unbelievably easy and mentally I am ready to put in some hard work tomorrow. 25 rounds of 5 Pull-Ups, 10 Push-Ups, 10 Walking Lunges (per leg), 1 final round of 10 / 20 / 20 (per leg) to really finish things off, 10kg weight vest, just under 60:00 total.

My weight was right at 83kg again today; it will be something I am checking whenever I get home but not focusing on a lot while away, just tracking. That said, the last time my resting HR was this low consistently, I was running a lot, not rowing at all, really not doing strength work, and my BW was 78kg or so. In my opinion, it tells me I have a really good baseline level of fitness and that it's just a matter of getting back on the erg to make use of it.

[Dangerscouse]

1:23:54.3 21,097m 1:59.3 206 1009 21 136
12:01.2 3,000m. 2:00.2 202 993 22 129
11:55.1 6,000m. 1:59.1 207 1011 22 131
11:54.9 9,000m. 1:59.1 207 1012 22 136
11:55.4 12,000m 1:59.2 206 1010 22 137
11:55.2 15,000m 1:59.2 207 1011 22 140
11:54.9 18,000m 1:59.1 207 1012 22 140
11:54.6 21,000m 1:59.1 207 1013 22 143
0:23.1 21,097m 1:59.0 207 1013 21 142

I'm still working my way through some metaphorical knots of tension so it was faster than planned.

[Sakly]

Today I stuck to the plan of a low intensity steady and the HRM worked well again.
Semi-blind row with remaining time and HR visible.

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Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
2:00:00	29,011m	2:04.0	183	930	17	133
15:00.0	3,663m	2:02.8	189	949	18	133
30:00.0	3,645m	2:03.4	186	940	18	131
45:00.0	3,617m	2:04.4	182	925	17	133
1:00:00	3,626m	2:04.1	183	930	18	133
1:15:00	3,616m	2:04.4	182	924	18	133
1:30:00	3,620m	2:04.3	182	927	18	133
1:45:00	3,615m	2:04.4	181	924	18	135
2:00:00	3,609m	2:04.6	181	921	18	133

[Dutch]

2 weeks ago I did a really quick 200m then picked up a cold. I did not do much until last weekend when I went to a powerlifting comp and pulled a pb on deadlift of 200kg.

I have extended my cycle rides now to 30 mins covering an average of 8 miles per ride and did the next distance of 250m in training for my 500m race at Birc

250m, time 42.8, watts 554, spm 43, av/500 1.25.8, df 156.

I seem to be about a second quicker at this stage compared to last time (Sept) and finished this quite controlled in breathing. I was feeling it a little physically, but feel I might be able to grab the seconds needed in the first half of race to hold on for sub 1.30 500m.
My starts are defo much better now having done about 10 of these build up distances to the eventual 500.

[jcross485]

11/3 (am): Hard run. 3k warm up; 4 x (100m hill sprint, :90 rest; 200m hill sprint, 3:00 rest); 3k cool down.

About the same total volume as last session with 1200m of hard hill sprinting but broken up in a different manner. Warm up and cool down KM's were actually :15/KM faster than last week and still very easy. The idea with the hard reps was to go out at a faster pace than last week, walk back and recover, then try to hit the same pace on the 200m as the 100m but for the extended distance and time. Hit the goal pretty well spot on; 100m intervals were a touch faster than last week and then I was able to hold the 100m pace for the following 200m interval. No drop off throughout the session either. Was very much pleased with how this went. Looking at HR data, average HR for the entire session (warm up, hard intervals w/ recovery, cool down) was about 5bpm lower than last; warm up and cool down meters were faster, hard intervals were faster, and overall there was a bit less rest.

11/3 (pm): Strength work. 30 rounds of 5 Pull-Ups, 10 Push-Ups, 10 Walking Lunges (per leg w/ 10kg vest in just under 60 mins.

Something is just clicking right now. Even after a hard effort this morning, this matched my "PR pace" but this felt more like a tempo type effort as opposed to a threshold type effort or something hard. About half way through, I was tempted to just send it until the end to see how many rounds I could get but decided to just ride the wave and make sure it was a positive session.

***

Another solid 9 hour week - 4 hours of easy aerobic work, 4 hours of strength work, and 1 hard run.

It did get me thinking though - I am guaranteed to be away from home for no less than another two weeks (potentially much longer) but if this week continues to go well, I may go after a big strength session sometime next weekend where I try to PR a true Murph, PR my own version (Walking Lunges substituted for Squats), or PR just the strength portion. The weight vest strength, endurance, and work capacity is there in spades right now - it might be a good time to take advantage. The running is starting to come along with just one hard session a week; I don't want to make too many changes to that right now even though I believe two sessions a week would be better, I am going to ride this for now.

[Dangerscouse]

1:13:29.7 18,000m 2:02.4 190 955 20 127
9:11.9 2,250m 2:02.6 190 952 20 121
9:11.4 4,500m 2:02.5 190 954 20 122
9:12.6 6,750m 2:02.8 189 950 20 125
9:11.4 9,000m 2:02.5 190 954 20 126
9:11.1 11,250m 2:02.4 191 955 20 130
9:10.4 13,500m 2:02.3 191 958 20 132
9:10.2 15,750m 2:02.2 191 959 20 132
9:10.8 18,000m 2:02.4 191 956 20 132

[Dangerscouse]

I may go after a big strength session sometime next weekend where I try to PR a true Murph, PR my own version (Walking Lunges substituted for Squats), or PR just the strength portion. The weight vest strength, endurance, and work capacity is there in spades right now - it might be a good time to take advantage.

If you're intuition is telling you to give it a go, you definitely need to do it. Regretting not doing it if circumstances change will just eat away at you

[KeithT]

Haven't posted any training for a couple weeks but still progressing well. I am not sure it is translating to better times though as I thought about a harder 2K one day and backed off in the middle as I wasn't feeling it despite my interval sessions telling me I was in a decent place. Yesterday had a similar moment - was supposed to do an SS row but opted for something different and did a 8x2K 3'R. Idea was to average in the low 1:50s (did 1:53) but alternate harder and easier. After first 2K in the high 1:50s I decided I would go sub 7:00 (1:45) on second, halfway thru I talked myself into 1:48 as I was struggling more than anticipated with the faster pace. I did another later at similar 1:48 pace and after I had spent more energy and it actually felt better. I need to get a hard 2K under my belt to see where I really am. My interval sessions point to something in 6:30s but I need to do one.

[jcross485]

If you're intuition is telling you to give it a go, you definitely need to do it. Regretting not doing it if circumstances change will just eat away at you

Thank you very much! I completely agree; I'm definitely going to test sometime in the very near future. I have some flexibility over the next week to pick the day / time that I feel best to make the most of it. Here's to some kind of PR soon!

[jcross485]

11/4 - Easy aerobic work. 60 mins incline treadmill walk, 3.3mph, 12% incline, 10 kg weight vest. HR was about 4bpm higher on average than the last time doing this exact session and I sweat much more than normal but it still wasn't challenging per se.

11/5 - Strength work. 25 rounds of 5 Pull-Ups, 10 Push-Ups, 10 Air Squats, 10 Walking Lunges (per leg) w/ 10kg weight vest. Decided to add in some air squats with the weight vest on top of the normal work but in the same amount of time; this definitely pushed the session into feeling more like tempo type effort early and threshold type effort at the end but pretty pleased overall that I could add 250 Air Squats to a normal session and still cruise through. Not exactly Murph volume or ratios but it gives me a better idea of where I am at. Also, the first step of lunges after the air squats...whoa. 10 air squats with a light weight vest doesn't sound like much but getting towards the end of the session and going straight into lunges after air squats definitely shows the additional work done.

[Sakly]

CTC first attempt today.
Warmup 5k without fan to really get into it and get a sweat.
First 3k more like UT2/1, then gradually ramping up with some bursts at target pace.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
18:58.1	5,000m	1:53.8	237	1117	21	154
4:00.8	1,000m	2:00.4	201	990	20	142
3:53.6	2,000m	1:56.8	220	1055	21	150
3:50.0	3,000m	1:55.0	230	1092	21	155
3:39.1	4,000m	1:49.5	266	1216	23	164
3:34.7	5,000m	1:47.3	283	1273	24	163

Then some bodyweight stuff, stretching and deep breathing for 10min or so, before I went for the 1k:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
3:08.0	1,000m	1:34.0	421	1750	35	171
0:36.6	200m	1:31.5	457	1872	33	168
0:37.2	400m	1:33.0	435	1797	34	171
0:37.6	600m	1:34.0	421	1750	35	172
0:38.3	800m	1:35.7	399	1672	36	172
0:38.2	1,000m	1:35.5	402	1682	38	173

I miss a bit raw power at the moment, so my starting splits are slower compared to my PB, but I was only 0.2s off from it.
Not fully recovered from my little illness/cold, so satisfied with the result for now.
2k cooldown

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
8:15.0	2,000m	2:03.7	185	935	18	142

[winniewinser]

CTC first attempt today.
Warmup 5k without fan to really get into it and get a sweat.
First 3k more like UT2/1, then gradually ramping up with some bursts at target pace.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
18:58.1	5,000m	1:53.8	237	1117	21	154
4:00.8	1,000m	2:00.4	201	990	20	142
3:53.6	2,000m	1:56.8	220	1055	21	150
3:50.0	3,000m	1:55.0	230	1092	21	155
3:39.1	4,000m	1:49.5	266	1216	23	164
3:34.7	5,000m	1:47.3	283	1273	24	163

Then some bodyweight stuff, stretching and deep breathing for 10min or so, before I went for the 1k:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
3:08.0	1,000m	1:34.0	421	1750	35	171
0:36.6	200m	1:31.5	457	1872	33	168
0:37.2	400m	1:33.0	435	1797	34	171
0:37.6	600m	1:34.0	421	1750	35	172
0:38.3	800m	1:35.7	399	1672	36	172
0:38.2	1,000m	1:35.5	402	1682	38	173

I miss a bit raw power at the moment, so my starting splits are slower compared to my PB, but I was only 0.2s off from it.
Not fully recovered from my little illness/cold, so satisfied with the result for now.
2k cooldown

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
8:15.0	2,000m	2:03.7	185	935	18	142

Well done...great effort

I'll be leaving my try until needed by the team....slogging away to be left on the dock is annoying.

[Sakly]

CTC first attempt today.
Warmup 5k without fan to really get into it and get a sweat.
First 3k more like UT2/1, then gradually ramping up with some bursts at target pace.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
18:58.1	5,000m	1:53.8	237	1117	21	154
4:00.8	1,000m	2:00.4	201	990	20	142
3:53.6	2,000m	1:56.8	220	1055	21	150
3:50.0	3,000m	1:55.0	230	1092	21	155
3:39.1	4,000m	1:49.5	266	1216	23	164
3:34.7	5,000m	1:47.3	283	1273	24	163

Then some bodyweight stuff, stretching and deep breathing for 10min or so, before I went for the 1k:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
3:08.0	1,000m	1:34.0	421	1750	35	171
0:36.6	200m	1:31.5	457	1872	33	168
0:37.2	400m	1:33.0	435	1797	34	171
0:37.6	600m	1:34.0	421	1750	35	172
0:38.3	800m	1:35.7	399	1672	36	172
0:38.2	1,000m	1:35.5	402	1682	38	173

I miss a bit raw power at the moment, so my starting splits are slower compared to my PB, but I was only 0.2s off from it.
Not fully recovered from my little illness/cold, so satisfied with the result for now.
2k cooldown

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
8:15.0	2,000m	2:03.7	185	935	18	142

Well done...great effort

Thx, Alex

I'll be leaving my try until needed by the team....slogging away to be left on the dock is annoying.

Fully understand. Hopefully others don't think the same, as this will lead to a very small participation again, because nobody triggers the attempt from others...
Probably we need to talk about that in the internal group and force more commitment to the challenge...

[nick rockliff]

Had an early toe in the water CTC. The 1k is not a distance I have really done as a standalone session and can't remember doing one since 2004

Time Meters Pace Watts Cal/Hr S/M
3:24.1 1,000m 1:42.0 329 1433 29 150
0:40.8 200m 1:42.0 330 1435 29 136
0:40.8 400m 1:42.0 330 1435 31 150
0:40.9 600m 1:42.2 327 1426 29 153
0:40.7 800m 1:41.7 332 1443 31 156
0:41.0 1,000m 1:42.5 325 1418 29 156

I think sub 1:40 should be my target but will need to get my rate up a bit.

[mjhatten]

I'm a 76 year-old male who uses a C2 Model D with PM3 computer 2 or 3 times a week to stay in shape. I mix it in with a treadmill and a recumbent bike.

30 minutes
6252 Meters
117 Watts
346 "True" Calories
8.6 Mets
VO2 Uptake 30.1 ml/kg/min

Not a PB but I feel good about it.