What Training Have You Done Today?

[p_b82]

Family christmas weekend = too much food and wine yesterday & a requirement to leave my mum's early today and get on the erg - 17.3k left of the holiday challenge, so 2 more rows needed mon/tues. (as I'm unlikely to knock this off in a single row currently.)

RPE said this was tough, but metrics say fractionally easier.

Time Meters Pace Watts Cal/Hr S/M
45:00.0 9,811m 2:17.6 134 762 21 165
7:30.0 1,628m 2:18.2 133 756 22 154
15:00.0 1,638m 2:17.3 135 764 22 163
22:30.0 1,628m 2:18.2 133 756 21 164
30:00.0 1,634m 2:17.6 134 761 22 167
37:30.0 1,638m 2:17.3 135 764 22 171
45:00.0 1,646m 2:16.6 137 771 22 172

[Sakly]

60r20 today.
Started low to see how it feels. Slightly negative splitting felt fine until the middle part, from there on it felt like real work, but I could maintain negative splitting with a good push at the end.
HR a good bit higher than during recent rows, last few days I'm not firing on all cylinders.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:00:00	15,311m	1:57.5	215	1041	20	150
7:30.0	1,893m	1:58.8	208	1017	20	144
15:00.0	1,904m	1:58.1	212	1029	20	146
22:30.0	1,908m	1:57.9	213	1034	20	148
30:00.0	1,910m	1:57.8	214	1036	20	150
37:30.0	1,912m	1:57.6	215	1039	20	152
45:00.0	1,914m	1:57.5	215	1041	20	153
52:30.0	1,919m	1:57.2	217	1047	20	153
1:00:00	1,950m	1:55.3	228	1084	20	160

[jcross485]

12/22 - 12k erg, strength work.

3k warm up, 6 x 1k (1:00 rest) targeting 60:00 to HM type effort, 3k cool down.

A bit mixed on this session; didn't feel great but the numbers show it to be a solid effort. Trained a bit later than normal, garage was still nice and cool though, especially with a fan running. Felt like I found a decent rhythm during the warm up and during each of the intervals.

Time Meters Pace Watts Cal/Hr S/M
48:32.8 12,000m 2:01.3 196 973 21 149

4:09.9 1,000m 2:04.9 179 917 19 132
4:09.9 1,000m 2:04.9 179 917 19 137
4:09.7 1,000m 2:04.8 180 918 19 141
r: 1:00 43m
3:56.0 1,000m 1:58.0 213 1033 24 154
r: 1:00 45m
3:55.9 1,000m 1:57.9 213 1034 24 155
r: 1:00 41m
3:55.8 1,000m 1:57.9 214 1034 24 157
r: 1:00 30m
3:55.6 1,000m 1:57.8 214 1036 24 159
r: 1:00 47m
3:55.5 1,000m 1:57.7 214 1037 24 161
r: 1:00 43m
3:55.1 1,000m 1:57.5 215 1041 25 160
r: 1:00 42m
4:09.9 1,000m 2:04.9 179 917 19 144
4:09.8 1,000m 2:04.9 180 918 19 145
4:09.7 1,000m 2:04.8 180 918 19 146
r291m

Strength work after; did not feel particularly strong or quick but got through what I had scheduled. A bit sore from yesterday's run intervals and figure I will be after today's strength work so might sneak in a long epsom salt soak later.

Deadlift: 135 x 5, 205 x 5, 255 x 5, 305 x 5 x 3 sets

Ab Wheel Roll-Outs: BW x 5, +24kg vest x 5 x 5 sets

[PleaseLockIn]

Week 2 Day 1 Pete Plan 5k

10050m in 50:30, going very light so I could recover a lot quicker and add in some supplementary strength training. 2:30.7 split SS, holding my HR at 160 in the apple watch. i started a bit faster and tried to slow down a bit to keep the HR. Next time i will aim to do a very light SS under 50 minutes and try to hold my HR under 165

Then I did some strength work. 35kgx8 overhead press was not difficult, simply trying to maintain strength. I managed to hold myself above rings for 10s so that's something. I also did barbell curls, 35kgx6, and even attempted max wrist strength—could do at least 1 rep of 35kg barbell wrist curls. My deadhang is over 60 seconds so that's something.

My ankle is a little sprained though. Worse comes to worst I will do R20 intervals and keep them restricted to at least do something. One day I can use my apple watch to try to find my MHR...

at least my 2k is 7:58.3, one second slower than Nomark's time. I will attempt to row more... even though I know i probably won't be able to make it at this rate, but I will fight on!

[Dangerscouse]

Week 2 Day 1 Pete Plan 5k

10050m in 50:30, going very light so I could recover a lot quicker and add in some supplementary strength training. 2:30.7 split SS, holding my HR at 160 in the apple watch. i started a bit faster and tried to slow down a bit to keep the HR. Next time i will aim to do a very light SS under 50 minutes and try to hold my HR under 165

Then I did some strength work. 35kgx8 overhead press was not difficult, simply trying to maintain strength. I managed to hold myself above rings for 10s so that's something. I also did barbell curls, 35kgx6, and even attempted max wrist strength—could do at least 1 rep of 35kg barbell wrist curls. My deadhang is over 60 seconds so that's something.

My ankle is a little sprained though. Worse comes to worst I will do R20 intervals and keep them restricted to at least do something. One day I can use my apple watch to try to find my MHR...

at least my 2k is 7:58.3, one second slower than Nomark's time. I will attempt to row more... even though I know i probably won't be able to make it at this rate, but I will fight on!

I wouldn't trust the apple watch for HR. Any wrist based HR sensor isn't reliable as far as I know. A chest strap, or an arm strap are far more reliable and they're not expensive. I use a CooSpo that cost about £25 ($30)

You also need to stop thinking that you're weak, and focusing on the amount of weight you're lifting. As long as it's challenging you then it's heavy enough. That could be 10kg or 100kg, otherwise it's just your ego that is talking

[Dangerscouse]

1:01:14.5 16,093m 1:54.1 235 1109 22 144
11:34.3 3,000m. 1:55.7 226 1077 23 132
11:27.5 6,000m. 1:54.5 233 1100 23 137
11:26.3 9,000m. 1:54.3 234 1104 23 144
11:22.5 12,000m 1:53.7 238 1118 23 150
11:19.5 15,000m 1:53.2 241 1129 23 153
4:04.4 16,093m 1:51.8 250 1161 23 158

I'm in a mini slump atm, so I'm struggling to get motivated, but I know from lots of experience that the best thing for me to do in this instance is to attack rather than retreat, and fight my way out rather than wait to let it pass.

[p_b82]

realised I could reduce my work a little today as I'm slightly up on my distance left, so took 5 mins off the time with the plan to go a little quicker as well - too much "easy" rowing and all that.

Hadn't sat right, so my right leg was going numb, so this got tough from 25mins - when I couldn't feel my right foot I binned it - form was junk and mentally pointless.

Time Meters Pace Watts Cal/Hr S/M
35:09.0 7,961m 2:12.4 151 818 23 168
8:00.0 1,812m 2:12.4 151 818 23 156
16:00.0 1,814m 2:12.3 151 820 23 166
24:00.0 1,813m 2:12.3 151 819 23 172
32:00.0 1,812m 2:12.4 151 818 23 173
35:09.0 711m 2:12.9 149 813 23 174

overall distance was too low, so put in the final 5 mins after I'd un-pinched the nerve/blood supply - aim was 170w+ & thankfully it felt easy.

Time Meters Pace Watts Cal/Hr S/M
5:00.0 1,191m 2:05.9 175 902 25 169
1:00.0 236m 2:07.1 170 886 26 154
2:00.0 238m 2:06.0 175 901 26 167
3:00.0 238m 2:06.0 175 901 26 173
4:00.0 238m 2:06.0 175 901 26 175
5:00.0 241m 2:04.4 181 924 25 177

8.1k left to do tomorrow and then that's me done until either the 27th (or more likely) the 28th, post christmas - which I know will be tough even if it' the slowest of paces!

[alex9026]

47:02.7 12,000m 1:57.6 215 1040 19
23:32.7 6,000m. 1:57.7 215 1038 19
r: 2:00 18m
23:30.1 6,000m 1:57.5 216 1042 20
r: 2:00 14m

In to:

21:46.6 6,000m 1:48.8 271 1233 24
2:12.7 600m 1:50.5 259 1190 24
r: 1:00 23m
2:12.1 600m 1:50.0 262 1202 25
r: 1:00 19m
2:11.8 600m 1:49.8 264 1209 25
r: 1:00 18m
2:11.8 600m 1:49.8 264 1209 25
r: 1:00 16m
2:11.5 600m 1:49.5 266 1215 25
r: 1:00 14m
2:11.5 600m 1:49.5 266 1215 25
r: 1:00 11m
2:11.3 600m 1:49.4 267 1219 25
r: 1:00 20m
2:11.1 600m 1:49.2 268 1223 24
r: 1:00 21m
2:09.6 600m 1:48.0 278 1256 24
r: 1:00 16m
2:03.3 600m 1:42.7 323 1410 26
r: 1:00 24m
r182m
10x600/1:00 wasn't overly sure how to pace this, felt comfortable. First one back post illness, so no complaints!

1:01:14.5 16,093m 1:54.1 235 1109 22 144
11:34.3 3,000m. 1:55.7 226 1077 23 132
11:27.5 6,000m. 1:54.5 233 1100 23 137
11:26.3 9,000m. 1:54.3 234 1104 23 144
11:22.5 12,000m 1:53.7 238 1118 23 150
11:19.5 15,000m 1:53.2 241 1129 23 153
4:04.4 16,093m 1:51.8 250 1161 23 158

I'm in a mini slump atm, so I'm struggling to get motivated, but I know from lots of experience that the best thing for me to do in this instance is to attack rather than retreat, and fight my way out rather than wait to let it pass.

Well a much more productive approach to my mini slump mentality, good work Stu.

[Sakly]

I wasn't feeling it today and procrastinating until ca. 3pm, when I finally decided to go to the gym. After some strokes at the skierg, I realized it was all in my head and the warmup went well at 1:48.5 average pace. This took me to 282,464m for the holiday challenge, pin honestly earned

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	4,145m	1:48.5	274	1241	46
3:00.0	813m	1:50.7	258	1187	46
6:00.0	820m	1:49.7	265	1211	46
9:00.0	823m	1:49.3	268	1221	46
12:00.0	836m	1:47.6	281	1265	46
15:00.0	853m	1:45.5	298	1325	48

Deadlifts felt strong, the other stuff as well, good training

Next two days will be rest days very likely.
Wish you a merry Christmas!

[jcross485]

12/23 - 15k erg.

5 x 3k (1:00 rest). The plan was to do a bit of a ladder; 180w, 185w, 190w, 185w, 180w. This would keep it fairly aerobic throughout while pushing just a tad and also getting in a bit more volume since I've come back to the erg. I would call this a B+ type of session for me; solid work that will pay off but nothing that really stands out per se. For a long while, the 175w range seemed to be where I stayed fairly aerobic; it seems like I am able to start pushing that up a tad. Tomorrow will be a bit more intensity on the erg with strength work after; either some max power / sprint intervals or shorter threshold type intervals before likely hammering a hard VO2max interval session in two days.

Time Meters Pace Watts Cal/Hr S/M
1:01:55.9 15,000m 2:03.8 184 933 19 144

6:14.7 1,500m 2:04.9 180 918 19 136
6:14.6 1,500m 2:04.8 180 918 19 141
r: 1:00 35m
6:10.8 1,500m 2:03.6 185 937 19 141
6:10.8 1,500m 2:03.6 185 937 19 145
r: 1:00 49m
6:07.2 1,500m 2:02.4 191 956 19 150
6:07.3 1,500m 2:02.4 191 956 19 151
r: 1:00 50m
6:10.9 1,500m 2:03.6 185 937 19 144
6:10.7 1,500m 2:03.5 186 938 19 145
r: 1:00 41m
6:14.4 1,500m 2:04.8 180 919 19 144
6:14.6 1,500m 2:04.8 180 918 19 143
r175m

[Dangerscouse]

Well a much more productive approach to my mini slump mentality, good work Stu.

It's a strange moment in time. I'm on course for my biggest monthly distance in almost two years, and I've done some decent sessions, albeit only top end grey zone efforts, but I still feel like it's been a bad month so far.

It's easier said than done to go into attack mode during a slump but I always try to set a marker for this being the day that things are turned around. If you don't, it will slowly poison your thoughts.

There is a big difference between a lack of inner desire and a lack of fitness and/or consistent training, so when it's just the former you just need to suck it up. When it's both issues, the approach is more nuanced and progress is a bit bumpier.

You've had inconsistent training, illness and work is hectic for you atm, so I'm not surprised that you're in a bit of a slump. It will turn around quickly and this session is a.strong effort

[iain]

Interesting discussion. Not exactly in a slump, but I am struggling to maintain 100k per week in prep for an ultra early Feb without cutting faster work thanks to work and family commitments and fear that without a plan the holiday season will be a disaster!

Currently I am definitely faster than I have been since 2021, but HR and RPE very variable. Attempted a hard hour on Sunday, got into a good rhythm over 1S/500m below target pace. Inevitably got really hard and so settled for nearly matching my best 10k since 2012. But the R24 was much higher than I have been doing and had DOMS in my intercostals (That's a first, had it in Diaphragm, but that was relatively Ok this time)!

I seem to have got into a position where VO2 max is fine with high (for me recently) ratings being sustainable, with stronger stroke than recently suggesting legs are in a good place. But as most of my longer training has been at R17-19, I am struggling to hold higher ratings. Completely clueless what to do about it, clearly next month's 5k will be a challenge, but as I don't expect to do much of the ultra above R18 should I care? So today did 8 of 9x750r1' mostly at R24 but 2S/500m faster than 5k SB pace, but think that longer intervals would not be so easy. Should I ignore longer AT intervals until after the Ultra with sessions like today being sufficient to maintain my threshold and continue with the UT1/UT2 sessions to improve my base? Any thoughts greatly appreciated.

[Kerry1960]

3k x 2 4r today. Last workout for 3 or 4 days. Have rowed 13 days straight and my left knee is complaining a bit so the rest will be welcome. Holiday challenge final score was 144K which is pretty good for me.
Merry Christmas everyone.

Time Meters Pace Watts Cal/Hr S/M
24:31.4 6,000m 2:02.6 190 953 26
12:22.7 3,000m 2:03.7 185 935 26
12:08.7 3,000m 2:01.4 195 972 27
r70m

[Dangerscouse]

I seem to have got into a position where VO2 max is fine with high (for me recently) ratings being sustainable, with stronger stroke than recently suggesting legs are in a good place. But as most of my longer training has been at R17-19, I am struggling to hold higher ratings. Completely clueless what to do about it, clearly next month's 5k will be a challenge, but as I don't expect to do much of the ultra above R18 should I care? So today did 8 of 9x750r1' mostly at R24 but 2S/500m faster than 5k SB pace, but think that longer intervals would not be so easy. Should I ignore longer AT intervals until after the Ultra with sessions like today being sufficient to maintain my threshold and continue with the UT1/UT2 sessions to improve my base? Any thoughts greatly appreciated.

I found that confidence is the most important part of ultra distances. As you know, you will suffer, that's unavoidable, but how you perceive it is vital.

I'd suggest that you keep doing what you're doing, and take the benefits of some harder stuff, but in reality you'll probably only gain from the confidence that you can do it, so just mould them to something that challenges you to some extent, but doesn't make you suffer. This is especially important as over Christmas you'll probably struggle to recover properly, so there's no benefit in adding to the issue.

I don't see much benefit in training with a higher stroke rate, but I might be wrong, so I'd keep training at a medium to low range.

I would also possibly consider doing longer intervals at UT1, just to keep in touch with a faster pace, but slow enough not to really zap you.

When all is said and done, I honestly believe you'll succeed due to being mentally prepared and ready to accept the suffering, and that's not something you can ever prepare for until it happens. Even now, I think I'm prepared for it, but it still smacks me round the head (repeatedly) when it all starts to unravel and it's roll of the dice for how I'll react.

Best of luck with it, and I'm sure it will work out whatever training you decide to do. How long a distance are you doing?

[p_b82]

It's a strange moment in time. I'm on course for my biggest monthly distance in almost two years, and I've done some decent sessions, albeit only top end grey zone efforts, but I still feel like it's been a bad month so far.

It's easier said than done to go into attack mode during a slump but I always try to set a marker for this being the day that things are turned around. If you don't, it will slowly poison your thoughts.

There is a big difference between a lack of inner desire and a lack of fitness and/or consistent training, so when it's just the former you just need to suck it up. When it's both issues, the approach is more nuanced and progress is a bit bumpier.

I think in this instance it's a case of quoting yourself back to you here Stu (paraphrased) 'don't believe yourself when you say things are bad' esp when the evidence says otherwise!