What Training Have You Done Today?

[p_b82]

Bit better today, I'd had a couple of better nights sleep over the weekend, and even after work today, stood up programming the session my resting Hr was down to 66.

Time Meters Pace Watts Cal/Hr S/M
32:30.8 7,200m 2:15.4 141 784 22 167
5:28.2 1,200m 2:16.7 137 771 23 150
5:25.7 2,400m 2:15.7 140 781 23 164
5:25.2 3,600m 2:15.5 141 784 22 169
5:24.7 4,800m 2:15.2 141 786 23 171
5:23.6 6,000m 2:14.8 143 791 22 175
5:23.4 7,200m 2:14.7 143 792 22 175

Looks like pace wise I'm a touch under my HM r20 pb (a year ago - when did that happen) by ~2s/500 / 5w with roughly comparable Hr at the same distance, so hopefully I've got a bunch of recovery/n00b gains to come as things settle down again. Trying to be good and not let ego get too involved atm.

[putridp]

My first interval session after getting knocked out with COVID and a muscle strain a couple of weeks ago: 8x500m/2:00r

I went for 120s rest instead of 90s mainly to make the session easier psychologically, but despite this I was 0.1s slower. Nonetheless I'm happy to have got this session done after being ill. I need to work on my warm-up so I can hit the session hard right into the first interval. I wasnt specifically aiming for the consistency. The last 5 intervals all finished at a rate of 37 and I couldn't have gone even a tenth quicker in any of these. It's my first 8x500 session to get everything under 1:40. It was painful, of course!

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
13:11.8	4,000m	1:38.9	361	33	63
1:39.2	500m	1:39.2	359	32	165
1:39.2	500m	1:39.2	359	32	168
1:38.7	500m	1:38.7	364	33	171
1:38.5	500m	1:38.5	366	34	0
1:38.5	500m	1:38.5	366	35	0
1:38.5	500m	1:38.5	366	35	0
1:39.3	500m	1:39.3	357	34	0
1:39.8	500m	1:39.8	352	35	0
r1,964m					

[Sakly]

My first interval session after getting knocked out with COVID and a muscle strain a couple of weeks ago: 8x500m/2:00r

I went for 120s rest instead of 90s mainly to make the session easier psychologically, but despite this I was 0.1s slower. Nonetheless I'm happy to have got this session done after being ill. I need to work on my warm-up so I can hit the session hard right into the first interval. I wasnt specifically aiming for the consistency. The last 5 intervals all finished at a rate of 37 and I couldn't have gone even a tenth quicker in any of these. It's my first 8x500 session to get everything under 1:40. It was painful, of course!

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
13:11.8	4,000m	1:38.9	361	33	63
1:39.2	500m	1:39.2	359	32	165
1:39.2	500m	1:39.2	359	32	168
1:38.7	500m	1:38.7	364	33	171
1:38.5	500m	1:38.5	366	34	0
1:38.5	500m	1:38.5	366	35	0
1:38.5	500m	1:38.5	366	35	0
1:39.3	500m	1:39.3	357	34	0
1:39.8	500m	1:39.8	352	35	0
r1,964m					

HRM left the building
Well done! Strong intervals

[iain]

HRM left the building

Either that or in cardiac arrest

[Sakly]

HRM left the building

Either that or in cardiac arrest

Hope it wasn't the latter
If so, he was able to stay on track very long with this condition

[Dangerscouse]

25:00.0 5,738m 2:10.7 157 839 18 113
5:00.0 1,152m 2:10.2 159 845 19 108
10:00.0 1,146m 2:10.8 156 837 18 116
15:00.0 1,148m 2:10.6 157 839 18 113
20:00.0 1,142m 2:11.3 154 831 18 115
25:00.0 1,150m 2:10.4 158 842 18 117

Occasionally you just need to do something on a planned rest day. Focused on technique and staying relaxed as my breathing has been getting a bit inefficient at the moment

[alex9026]

5:49.1 2,000m 1:27.2 527 2112 40
0:43.9 250m 1:27.8 517 2079 37
r: 2:00 28m
0:43.4 250m 1:26.8 535 2141 39
r: 2:00 26m
0:43.5 250m 1:27.0 532 2129 39
r: 2:00 23m
0:43.9 250m 1:27.8 517 2079 40
r: 2:00 26m
0:43.2 250m 1:26.4 543 2167 43
r: 2:00 27m
0:44.0 250m 1:28.0 514 2067 42
r: 2:00 26m
0:43.8 250m 1:27.6 521 2091 42
r: 2:00 27m
0:43.4 250m 1:26.8 535 2141 44

8x250/2:00 had to trade rate for pace the last few sets. Felt good otherwise.

[Dutch]

Can anyone tell me what is the best interval distance to row and rest time for a 500m race, is it something like 6 to 8 times 200m with a 1min rest or 8 x 20 secs tabata ? I want to make it a regular thing, just until I get the time I want at 500m
I seem to have stalled on progress and I guess it is fitness related. I have just been doing long slow and build up distances. Intervals I would guess, is the next step for fitness.
I literally need just a second, but it is just that bit beyond my current level of fitness lol
I need to hold a pace of 1.28.5 for the intervals, so its prob gonna be about 150m thinking about it. I am not sure of the rest period though ?

[iain]

Can anyone tell me what is the best interval distance to row and rest time for a 500m race, is it something like 6 to 8 times 200m with a 1min rest or 8 x 20 secs tabata ? I want to make it a regular thing, just until I get the time I want at 500m
I seem to have stalled on progress and I guess it is fitness related. I have just been doing long slow and build up distances. Intervals I would guess, is the next step for fitness.
I literally need just a second, but it is just that bit beyond my current level of fitness lol
I need to hold a pace of 1.28.5 for the intervals, so its prob gonna be about 150m thinking about it. I am not sure of the rest period though ?

500M is not wholly anaerobic but that is a huge component of it. Not at all sure what Tabata trains as there are reports of VO2 Max and Threshold improvements, only ever done these as one offs so no experience of this. I would say 200M intervals are anaerobic. These will have a benefit and you might get a bit more benefit from not recovering fully so perhaps 40S rest? However I also think that it would be beneficial of doing work for lactate tolerance and VO2 max, so perhaps 8 x 250 r1' at slower than 500m pace.

[nick rockliff]

Was going to be my HM trial this evening but started to develop a bit of a chesty cough yesterday. Nothing serious but still had it this morning. Thought I'd put 21097 on the PM just to see how things developed.

My target pace for the HM will be <1:57.9 which should be quite achievable. For this I would just sit on 1:58 with a push for the last 1K.

Time Meters Pace Watts Cal/Hr S/M
39:33.4 10,031m 1:58.3 211 1027 23 136
3:56.3 1,000m 1:58.1 212 1030 24 123
3:56.1 2,000m 1:58.0 213 1032 24 129
3:56.1 3,000m 1:58.0 213 1032 25 133
3:56.0 4,000m 1:58.0 213 1033 25 135
3:56.1 5,000m 1:58.0 213 1032 25 136
3:56.1 6,000m 1:58.0 213 1032 25 137
3:56.2 7,000m 1:58.1 212 1031 25 139
3:56.2 8,000m 1:58.1 212 1031 25 140
3:56.1 9,000m 1:58.0 213 1032 25 141
3:56.1 10,000m 1:58.0 213 1032 25 142
0:08.9 10,031m 2:23.5 118 707 13 142

Went as far as 10k and could have finished on target but was starting to cough a little bit. Will leave this until next week now.

[Sakly]

Steady meters again, felt much better than Sunday.
Some harder strokes at the end, thus the higher HR.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
2:00:00	28,941m	2:04.3	182	925	17	134
15:00.0	3,672m	2:02.5	190	954	18	135
30:00.0	3,623m	2:04.2	183	928	18	133
45:00.0	3,601m	2:04.9	179	917	17	129
1:00:00	3,605m	2:04.8	180	919	17	134
1:15:00	3,613m	2:04.5	181	923	17	137
1:30:00	3,624m	2:04.1	183	929	17	133
1:45:00	3,601m	2:04.9	179	917	17	136
2:00:00	3,603m	2:04.8	180	918	17	140

[Sakly]

Can anyone tell me what is the best interval distance to row and rest time for a 500m race, is it something like 6 to 8 times 200m with a 1min rest or 8 x 20 secs tabata ? I want to make it a regular thing, just until I get the time I want at 500m
I seem to have stalled on progress and I guess it is fitness related. I have just been doing long slow and build up distances. Intervals I would guess, is the next step for fitness.
I literally need just a second, but it is just that bit beyond my current level of fitness lol
I need to hold a pace of 1.28.5 for the intervals, so its prob gonna be about 150m thinking about it. I am not sure of the rest period though ?

I could improve on my 500 without specifically train for it. So I assume aerobic capacity plays a larger role than probably expected.
I would go for 200m intervals with relatively long rest - 2-3min at least - to build speed. - 2-3s vs target pace, 5 to 6 reps or until failure (= cannot hold the pace anymore).
Combine that with long steadies as much as you like and have time.
Explosive deadlifts and deep pause squats help also.

[KeithT]

Haven't posted for a week or so again but still plugging along. Currently have a dilema, despite how it makes my knees feel I have been squatting fairly heavy for a few months and it has worked in the sense that my leg strength has increased and close to what I used to do. The problem is, my legs are often very sore and feel tired on rowing days from the squats and it causes both physical and mental issues. In theory having the stronger legs should be a good thing but not if it's impacting my cardio and actual rowing performance. I think the answer is due back off the squats but it has been nice to feel strong there again.

[Dutch]

Haven't posted for a week or so again but still plugging along. Currently have a dilema, despite how it makes my knees feel I have been squatting fairly heavy for a few months and it has worked in the sense that my leg strength has increased and close to what I used to do. The problem is, my legs are often very sore and feel tired on rowing days from the squats and it causes both physical and mental issues. In theory having the stronger legs should be a good thing but not if it's impacting my cardio and actual rowing performance. I think the answer is due back off the squats but it has been nice to feel strong there again.

What sort of rep range are you doing keith ? Might be an idea to play with the rep range and squat depth or if you have access to one, use a trap bar and do good quality reps with it.

[Dutch]

500M is not wholly anaerobic but that is a huge component of it. Not at all sure what Tabata trains as there are reports of VO2 Max and Threshold improvements, only ever done these as one offs so no experience of this. I would say 200M intervals are anaerobic. These will have a benefit and you might get a bit more benefit from not recovering fully so perhaps 40S rest? However I also think that it would be beneficial of doing work for lactate tolerance and VO2 max, so perhaps 8 x 250 r1' at slower than 500m pace.

Thanks iain, The 250s do sound like something i can work with I will play with the distance and rest but defo 200 sounds achievable. Prob need some lactate tolerance as well.

I could improve on my 500 without specifically train for it. So I assume aerobic capacity plays a larger role than probably expected.
I would go for 200m intervals with relatively long rest - 2-3min at least - to build speed. - 2-3s vs target pace, 5 to 6 reps or until failure (= cannot hold the pace anymore).
Combine that with long steadies as much as you like and have time.
Explosive deadlifts and deep pause squats help also.

Cheers Sakly, 200 I think might be about right, I do like the idea of until failure.

I will prob alter between a 1 min rest and 2 min rest per session for 200m