What Training Have You Done Today?

[Cyclingman1]

Lindsay, a very good erger. I would like to know how his TKR's treated him. I hope mine helps, but I'm not counting any chickens.

[Dino]

Holiday Challenge day 12 yesterday, still plugging away. Haven't missed a day yet although it's been very close some evenings as invariably it's 930pm when finally get into the garage and it was freezing yesterday (started off with a woolly hat on ) boiler broke at the weekend which isn't helping matters!!
Still on track though. 30min +2k last night saw me through 100k

[alex9026]

36:00.0 9,463m 1:54.1 235 1110 21
12:00.0 3,067m 1:57.3 216 1044 21
r: 3:00 16m
12:00.0 3,159m 1:53.9 236 1113 21
r: 3:00 14m
12:00.0 3,237m 1:51.2 254 1175 22
r: 3:00 23m

Some broken metres. Sucking in ice cold air in the garage made this feel harder than it should have been. Enjoying the fasted early morning sessions the last two weeks, unfortunately my typical work schedule doesn't allow for this. So much more practical and gets the training "out the way" before any unforeseen interruptions during the day.

[Dangerscouse]

1:27:06.3 21,097m 2:03.8 184 933 18 127
12:19.2 3,000m. 2:03.2 187 944 19 123
12:21.1 6,000m 2:03.5 186 939 19 125
12:19.4 9,000m 2:03.2 187 943 19 131
12:21.2 12,000m 2:03.5 186 938 19 129
12:26.5 15,000m 2:04.4 182 925 19 127
12:31.3 18,000m 2:05.2 178 913 18 128
12:23.6 21,000m 2:03.9 184 932 19 129
0:23.9 21,097m 2:03.1 187 944 20 128

This was all about focusing on how it felt rather than how it looked.

[PleaseLockIn]

1:27:06.3 21,097m 2:03.8 184 933 18 127
12:19.2 3,000m. 2:03.2 187 944 19 123
12:21.1 6,000m 2:03.5 186 939 19 125
12:19.4 9,000m 2:03.2 187 943 19 131
12:21.2 12,000m 2:03.5 186 938 19 129
12:26.5 15,000m 2:04.4 182 925 19 127
12:31.3 18,000m 2:05.2 178 913 18 128
12:23.6 21,000m 2:03.9 184 932 19 129
0:23.9 21,097m 2:03.1 187 944 20 128

This was all about focusing on how it felt rather than how it looked.

A bit over 10W/min in what UT2 steady state. That's still something.

Me in Week 1 Day 2 of the Pete Plan 5k, managing 2:08.x, 2:08.x, 2:07.x, 2:09, 2:07.x, 2:08, 2:08.x, 2:07.x, 2:03.x, 2:08.x, 1:59.x, 2:07.
Rests a bit over 1 minute, sometimes ~2 min sometimes ~40s or 50s. On average 70-75s. All r20.

Done in 2:07 average over r20... but on average a bit over 1 minute rest.

I only managed one 500m interval in r20 at 10+ Wmin and I see you today cranking that out for a half marathon at steady state pace...

What a marvelous difference.

[putridp]

Back to some meditative metronomic SS yesterday and today:

9/12/24:

Code: Select all

Time	  Meters	Pace	Watts	S/M	HR	
1:07:11.8 16,000m	2:05.9	175	20	133
13:26.2	  3,200m	2:05.9	175	20	131
13:26.6	  6,400m	2:06.0	175	20	133
13:26.2	  9,600m	2:05.9	175	20	133
13:26.4	  12,800m	2:06.0	175	20	135
13:26.5	  16,000m	2:06.0	175	20	135

10/12/24:

Code: Select all

Time	  Meters	Pace	Watts	S/M	HR
1:06:39.9 16,000m	2:04.9	179	20	138
13:19.8	  3,200m	2:04.9	179	20	136
13:20.2	  6,400m	2:05.0	179	20	137
13:19.8	  9,600m	2:04.9	179	20	142
13:20.1	  12,800m	2:05.0	179	20	138
13:19.9	  16,000m	2:04.9	179	20	139

[iain]

Me in Week 1 Day 2 of the Pete Plan 5k, managing 2:08.x, 2:08.x, 2:07.x, 2:09, 2:07.x, 2:08, 2:08.x, 2:07.x, 2:03.x, 2:08.x, 1:59.x, 2:07.

Great start. Don't compare yourself to heavyweights that have been training at a high level for many years! You averaged >15% increase in SPI compared to your 2:18 @ R18. I would suggest that you would do better to try and stick to the 1' rests as these are designed to be only partial recovery and so get you ready for longer efforts while allowing you to focus on a bit at a time. Also, try and keep them as consistent as you can and aim to get faster (and therefore to put off all out efforts that you won't be able to replicate on later intervals). You might like to repeat this session rather than move to longer intervals starting at 2:07 and try and hold to that for at least the first 6. Then accelerate as you can, but except for the last interval only take up in stages before giving every stroke your all in the last.

[Sakly]

Some steady meters today, HM r18. Thought this could feel a bit heavy after the intervals yesterday, but actually this felt really good and HR stayed at 70%, except for the last interval which I did eyes closed

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:25:18	21,097m	2:01.3	196	974	17	130
10:43.0	2,638m	2:01.8	193	965	18	127
10:42.5	5,276m	2:01.7	194	966	18	130
10:42.0	7,914m	2:01.6	194	968	18	130
10:41.0	10,552m	2:01.4	195	971	18	129
10:40.5	13,190m	2:01.3	196	973	18	131
10:39.8	15,828m	2:01.2	196	975	18	132
10:38.8	18,466m	2:01.0	197	978	18	132
10:30.7	21,097m	1:59.8	203	999	18	136

[Dangerscouse]

I only managed one 500m interval in r20 at 10+ Wmin and I see you today cranking that out for a half marathon at steady state pace...

As Iain mentions, I've got quite a lot of advantages over you (I've rowed, as a best guess, circa 45-50 million metres (22.5m in my logbook, but there's a lot that havent been recorded), I'm heavier, taller and have built up a decent aerobic base fitness) so make sure to frame the comparison properly, if you want to use comparison, but make sure that you totally dismiss it out of your thoughts if you can't use it as a positive source of motivation. Comparison can be the thief of joy if you're not careful.

My training should only be used as a reference point to aim for, as it might be possible for you too. Never forget it wasn't like this when I started and it's many many hours of grunting, groaning and sweating to get me to where I am. I didn't find any shortcuts, and believe me, I defenitely looked for them!

Hard work does pay off, admittedly there's a ceiling on your potential that is unavoidable, but you've got a long way to go until you reach it. It's a well used adage, because it's true, that soon enough your earliest PBs become your steady(ish) training paces.

As Iain advises, take it slowly enough to make gains, but not so slow that you don't maximise your progress. Essentially you're aiming to embarrass your fitness into improving, which can be a hard balance to find as patience can be very hard to keep under control when you want to see rapid progress.

[Jbrown1215]

Long time no post!

I'm in the middle of my 6th week of a 13-week 2k-focused plan. Still targeting race day on Feb 1st, and am contemplating registering for CRASH-Bs in Boston as well on Feb 16th, but won't make the call on that til late Dec/early Jan...

This week's training plan called for a practice 2k, which I attempted yesterday and nearly HD'd on during the 3rd 500:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
6:19.7	2,000m	1:34.9	409	1708	33
1:32.5	500m	1:32.5	442	1821	34
1:33.1	1,000m	1:33.1	434	1792	33
1:42.5	1,500m	1:42.5	325	1418	29
1:31.7	2,000m	1:31.7	454	1862	37

Long story short, some of the training markers I'd hit the last couple weeks suggested that a sub-6:10 may already be within reach, so I put an immense amount of pressure on myself for this 2k, and was scared of "failing" to hit the target. I created a "high risk" situation for myself mentally when it didn't need to be. As soon as the first shred of doubt crept in during the first half and I felt the 6:09.9 slipping away, I folded like a cheap lawn chair. A self-fulfilling prophecy, perhaps...

So, today I did what anyone would do of course , and re-rowed it:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
6:14.5	2,000m	1:33.6	426	1767	34
1:32.8	500m	1:32.8	438	1807	34
1:34.0	1,000m	1:34.0	421	1750	33
1:34.5	1,500m	1:34.5	415	1727	33
1:33.2	2,000m	1:33.2	432	1787	37

My mantra today was to not focus on the result or time, but on the process, knowing that I wasn't fresh physically. Hold steady splits, whatever they were, and let the finish time be what it was. Decidedly "low risk" compared to how I viewed yesterday's attempt. Being in this better headspace not surprisingly led to a much better result. A big mental win for the week.

This is a "mid-life" 2k PB, and while still a decent gap to close to my sub 6:10 target with ~7 weeks left, it's a PB I'm stoked to sneak in before I turn 40 this weekend.

[Dangerscouse]

This is a "mid-life" 2k PB, and while still a decent gap to close to my sub 6:10 target with ~7 weeks left, it's a PB I'm stoked to sneak in before I turn 40 this weekend.

Great post, great result and great mindset

[Dangerscouse]

20:00.0 5,557m 1:47.9 278 1256 28 156
10:00.0 2,781m 1:47.8 279 1259 29 153
10:00.0 2,775m 1:48.1 277 1253 28 159
r71m

Yesterday or today should have been a rest day, so with hindsight it wasn't a good idea to train, although it was more of a failure of willpower rather than power.

Our dog has been worrying us since Friday, and she went to the vets yesterday. They're not sure what the issue is, but she's really not herself, so they've taken her to their hospital to more checks. That was playing on my mind, so it was difficult to settle and focus.

10 min warmup and 4k cooldown in addition to the above.

[PleaseLockIn]

Today i was a little bit ill, with a slightly higher resting HR than usual. I didn't hydrate properly which was even worse - was sweating bullets by halfway and sweated less by 6500m as I was overheating. This is despite an air-conditioned gym. By 7000m i couldn't keep up 2:19.9 at UT2 and had to slow down. By then I felt 27-28 beats in 10 seconds (162-168 bpm) and that was going up into UT1. My pace collapsed to keep my heart rate in check... with some paddling, some harder strokes to try not to slow the average too much while keeping a 130s HR. I took gulps of water to hydrate myself.

This SS was terrible. Average was 2:21.9 at r18. Being ill can reduce your SS by 2 seconds... or even more.

My lesson - keep the SS and interval pace if feeling well. If ill because of something, can reduce the pace a little bit.

4x1500m 4R. Idk what pace I could manage at R22. 2:08? 2:10?

Alternatively i may do a 30r20 TT just as a benchmark test and repeat Week 1 next week... idk what should i even do...

But i know sticking to the BPP would have been even worse...

My time management skills have been challenged greatly by Pete Plan 5k training and studies too! I am going to make them harder!
At least in US-based uni systems... you could actually go for the upper year courses early which is what i like about my uni, but i need to study much harder and also push harder...

Revenge for the education establishment not allowing me to skip to an upper grade for their own excuses...
Who cares about those previous schools? I thank people in my life for giving me chances and allowing me to rise up to the challenge.

i thank myself for having the persistence to overcome procrastination, time management, and other issues by willpower and channeled hyperactivity.
i thank other members for giving me enough motivation to keep climbing... surprisingly decently. Managing the Pete Plan 5k after fooling around for 8 weeks and BPP 5 weeks is... something i did not expect.

i thank other schools for giving me a chance at athletics even when i wasn't particularly top, as there were many different levels. Even local competitions, considering... at best i could get into uni team next semester, compete at varsity in summer, maybe?

[Sakly]

20:00.0 5,557m 1:47.9 278 1256 28 156
10:00.0 2,781m 1:47.8 279 1259 29 153
10:00.0 2,775m 1:48.1 277 1253 28 159
r71m

Yesterday or today should have been a rest day, so with hindsight it wasn't a good idea to train, although it was more of a failure of willpower rather than power.

Our dog has been worrying us since Friday, and she went to the vets yesterday. They're not sure what the issue is, but she's really not herself, so they've taken her to their hospital to more checks. That was playing on my mind, so it was difficult to settle and focus.

10 min warmup and 4k cooldown in addition to the above.

They are family members, fully get the mood.
We needed to put our car to sleep recently, were some hard days for me as well as for my daughter. Good luck it can get sorted!

[nick rockliff]

Alternatively i may do a 30r20 TT just as a benchmark test

If the 30r20 is your main goal, a 30r20 tt is the very first thing you should have done no matter what pace you could achieve.

All training would then be based on that test result.