What Training Have You Done Today?

[p_b82]

Ticked off my last row to hit 100k.

I've had a couple of cups of coffee and some vitamins (soluble) but no food - felt ok until about 25mins when my right leg started to go numb again. some wriggling minimised it, but i could hardly stand on it when I finished.

I've obviously changed something I can't quite put my finger/bum on and it's a little frustrating, but I worked it out before, so hopefully I can do so again. Or I just have to accept my body is telling me to do more shorter intervals

Time Meters Pace Watts Cal/Hr S/M
36:39.1 8,121m 2:15.3 141 785 21
7:37.8 1,700m 2:14.6 143 793 21
7:41.5 3,400m 2:15.7 140 781 21
7:46.3 5,100m 2:17.1 136 766 21
7:40.9 6,800m 2:15.5 141 783 22
5:52.6 8,121m 2:13.4 147 806 22

Anyhoo - signing off for Christmas - I hope you've all not been on the naughty list and you get lots of nice presents and food.

[Gustel]

I had the flu virus two weeks ago (three days in bed and a really bad cough) and are just slowly recovering. Only 122k for the holiday challenge. No pin this year
My biggest problem right now is lack of flexibility around hips.

Time Meters Pace Watts Cal/Hr S/M
44:08.9 10,014m 2:12.2 151 820 21 127
12:00.0 2,734m 2:11.6 153 827 21 128
24:00.0 2,741m 2:11.3 154 831 22 127
36:00.0 2,716m 2:12.5 150 817 21 128
44:08.9 1,823m 2:14.0 145 799 21 128

[Dangerscouse]

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!

Hahaha, I know, I know. 'Don't believe everything you think', as I like to tell people, but I'm not thinking that I can't, I just can't seem to light that inner desire to compete. I know my base fitness is good (starting HR is consistently near the low end of my long term average) but I still just can't seem to really dig in, or decide to attack the short brutal sessions.

I'll make 2025 a better year, as my recent treading water has definitely been more successful than I give myself credit for, but there's a lot going on and I need and informal reset somehow. I'm hoping that lots of socialising with lots of good mates and family will be just what I need.

Thanks Peter, but I'm my own worst enemy.

[nick rockliff]

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!

100k a week is a good number no matter what you're training for, well done.

I don't think I've done 100k this month!

[nick rockliff]

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.

I haven't seen a slump, have seen some good sessions including this one. I think what you are lacking is a clear target.

[Dino]

it's done, first holiday challenge for a few years. Set myself target of rowing every day of the challenge (and not just 500m to tick a box ).
Went over 200k couple of days ago, and ended up just short of 218k. Almost binned it a couple of times, but dragged myself to the garage even if it was 10pm.
Looking forward to couple of days off then think of an actual goal besides ensuring fit enough when OTW starts up when evenings are light enough.
I made the mistake of looking back in my log at first ever holiday challenge... I am much much slower and lacking in willpower
Merry Christmas!

[Dangerscouse]

1:26:18.4 21,097m 2:02.7 189 951 20 127
12:26.6 3,000m. 2:04.4 182 925 20 122
12:14.5 6,000m. 2:02.4 191 956 21 124
12:14.0 9,000m. 2:02.3 191 957 21 128
12:17.5 12,000m 2:02.9 188 948 21 127
12:13.8 15,000m 2:02.3 191 958 21 130
12:14.9 18,000m 2:02.4 190 955 21 129
12:13.2 21,000m 2:02.2 192 960 21 131
0:23.8 21,097m 2:02.6 190 952 20 129

After too many whiskies last night I didn't expect much, so this was a surprise.

Merry Christmas everyone

[Dangerscouse]

I haven't seen a slump, have seen some good sessions including this one. I think what you are lacking is a clear target.

You're right on that Rocky. I don't have the same enthusiasm for chasing down results, but I'm going to get a grip and actually do something about it rather than just pay lip service to it like I have done for most of 2024.

When I say slump, it's not something that can be seen, but I definitely feel it, and it's not something that I'm happy to let continue

[Gustel]

1hr row steady row.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,511m 2:13.2 148 809 20 130
12:00.0 2,741m 2:11.3 154 831 21 128
24:00.0 2,734m 2:11.6 153 827 21 130
36:00.0 2,703m 2:13.1 148 809 21 129
48:00.0 2,676m 2:14.5 144 794 20 131
1:00:00.0 2,658m 2:15.4 141 784 21 135

[jcross485]

12/24 - 7k erg, strength work.

3k warm up, 10 x 100m (2:00 rest) at max drag, 3k cool down.

Not a good one. I just couldn't find that top gear or max power output on any of the intervals, not quite sure why. I did purposely up stroke rate such that I was getting 12 strokes per interval vs 11 but I don't think that was necessarily it as 12 strokes (or more) seems to generate the most power for me based on prior sessions. I took the drag down to my steady state and threshold drag on the last interval to see what that was like - way too low for max power sprints as I just had a hard time connecting and creating power / speed as I felt like I was moving too fast for the flywheel if that makes sense.

Time Meters Pace Watts Cal/Hr S/M
27:36.0 7,000m 1:58.2 211 1027 21 145

6:14.8 1,500m 2:04.9 179 917 19 136
6:14.6 1,500m 2:04.8 180 918 19 141
r: 1:00 45m
0:15.7 100m 1:18.5 724 2790 46 159
r: 2:00 51m
0:15.8 100m 1:19.0 710 2743 46 156
r: 2:00 46m
0:15.5 100m 1:17.5 752 2887 46 159
r: 2:00 49m
0:15.6 100m 1:18.0 738 2838 42 158
r: 2:00 48m
0:15.7 100m 1:18.5 724 2790 46 155
r: 2:00 47m
0:15.6 100m 1:18.0 738 2838 46 154
r: 2:00 54m
0:15.5 100m 1:17.5 752 2887 46 156
r: 2:00 52m
0:15.8 100m 1:19.0 710 2743 45 156
r: 2:00 52m
0:15.6 100m 1:18.0 738 2838 46 154
r: 2:00 52m
0:16.2 100m 1:21.0 659 2566 48 153
r: 2:00 52m
6:14.8 1,500m 2:04.9 179 917 19 143
6:14.9 1,500m 2:04.9 179 917 19 145
r548m

My lightest deadlift day of the week, the medium week of the three week block. Again, did not feel great but got through the work.

1.5" Deficit Deadlift - 135 x 5, 210 x 5, 265 x 5 x 5 sets


12/25 - Ruck.

I decided to take the day off of the erg and go for a walk with my ruck instead to regroup a bit after yesterdays dud. Not much to report other than low aerobic work with a decent load.

Distance: 7.05km
Elevation: +/- 50m (loop)
Time: 1:02:30
Pace: 8:52/km
Load: 25kg
Avg HR: 124 bpm

[Dangerscouse]

1:04:28.5 15,000m 2:08.9 163 861 18 112
8:01.3 1,875m. 2:08.3 166 869 18 110
7:59.8 3,750m. 2:07.9 167 875 18 111
8:01.9 5,625m. 2:08.5 165 867 18 114
8:03.7 7,500m. 2:08.9 163 861 18 114
8:04.9 9,375m. 2:09.3 162 857 18 113
8:06.0 11,250m 2:09.6 161 853 18 112
8:05.0 13,125m 2:09.3 162 856 18 111
8:05.8 15,000m 2:09.5 161 854 18 114

I still had a cheese belly, and after eight consecutive days of training I had to take it down a bit. Some days I just need sessions like this.

[Dangerscouse]

Not a good one. I just couldn't find that top gear or max power output on any of the intervals, not quite sure why. I did purposely up stroke rate such that I was getting 12 strokes per interval vs 11 but I don't think that was necessarily it as 12 strokes (or more) seems to generate the most power for me based on prior sessions. I took the drag down to my steady state and threshold drag on the last interval to see what that was like - way too low for max power sprints as I just had a hard time connecting and creating power / speed as I felt like I was moving too fast for the flywheel if that makes sense.

To my eye, this is still a solid session for a bad day. I know that it's fine lines between good and bad, but you've got to have bad days to make you appreciate the good days.

It's also great to see you attacking this type of session

[PleaseLockIn]

Not a lot of training. I try my best to keep my fitness up and NOT slump into brain-rot. Unfortunately, the uni gym with an erg is closed. This is diabolical.

I am pretty much not making 1:59 30r20 in 1 month. This...

My ankle is finally getting better though... but yeah.

I don't know how some of y'all manage to juggle intense work, intense training and kids all at once. Y'all are beasts.

My motto for these days: go out and do something. Even something small like standing up for one minute every hour. I CAN DO IT

[Gustel]

Today I did a faster 5k after 15 minutes warmup.

Time Meters Pace Watts Cal/Hr S/M
19:47.0 5,000m 1:58.7 209 1020 26 150
3:54.0 1,000m 1:57.0 219 1052 27 148
3:59.5 2,000m 1:59.7 204 1001 26 148
3:56.8 3,000m 1:58.4 211 1025 27 151
3:57.3 4,000m 1:58.6 210 1021 28 151
3:59.3 5,000m 1:59.6 204 1003 26 155

[alex9026]

19:29.6 5,000m 1:56.9 219 1052 20
3:52.9 1,000m 1:56.4 222 1062 20
3:54.9 2,000m 1:57.4 216 1043 20
3:53.7 3,000m 1:56.8 219 1054 20
3:54.2 4,000m 1:57.1 218 1050 20
3:53.8 5,000m 1:56.9 219 1054 20


20:51.3 6,000m 1:44.2 309 1362 25
2:39.9 750m 1:46.6 289 1294 24
r: 1:00 20m
2:38.6 750m 1:45.7 296 1319 25
r: 1:00 21m
2:37.6 750m 1:45.0 302 1338 24
r: 1:00 21m
2:35.9 750m 1:43.9 312 1372 25
r: 6:00 19m
2:38.7 750m 1:45.8 296 1317 26
r: 1:00 16m
2:38.4 750m 1:45.6 297 1322 25
r: 1:00 16m
2:36.0 750m 1:44.0 311 1370 25
r: 1:00 18m
2:26.2 750m 1:37.4 378 1600 28
r: 1:00 23m


Time Meters Pace Watts Cal/Hr S/M
19:19.1 5,000m 1:55.9 225 1073 20
3:54.3 1,000m 1:57.1 218 1049 21
3:54.8 2,000m 1:57.4 216 1044 20
3:53.8 3,000m 1:56.9 219 1054 20
3:52.3 4,000m 1:56.1 223 1068 20
3:43.8 5,000m 1:51.9 250 1159 19

A good mornings worth of work. 5k warm up, 4x750/1:00, five mins stretch and fluids, repeat. 5k cool down.

I'm no state/have no desire to go to a dark place and push the intervals, but there is no real reason to yet. This feels like a productive way to get some quicker work in, knowing I can recover between the efforts.