What Training Have You Done Today?

[alex9026]

Hopefully this is going to be the difference for you, and if it's worked so far, I can't see it suddenly stopping.

I like to think so Stu. If it does flag up again, I need to pay close attention to what, if anything, has changed.

[Kerry1960]

Still concentrating on 2k/5k training for the moment

10 min warmup
10:00.0 2,219m 2:15.1 142 787 22

3k at almost max pace RPE 9
Time Meters Pace Watts Cal/Hr S/M
11:50.9 3,000m 1:58.4 210 1024 27
2:00.1 500m 2:00.1 202 995 27
1:59.8 1,000m 1:59.8 204 1000 27
1:59.8 1,500m 1:59.8 204 1000 27
1:59.3 2,000m 1:59.3 206 1009 27
1:57.9 2,500m 1:57.9 214 1034 27
1:54.0 3,000m 1:54.0 236 1113 29

8 min cooldown
8:00.0 1,761m 2:16.2 138 775 20

[Sakly]

Low intensity HM today.
HR gets back into lower territory for little bit faster splits.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:27:25	21,097m	2:04.3	182	926	17	135
10:55.8	2,638m	2:04.2	182	927	18	133
10:51.2	5,276m	2:03.4	186	940	17	140
10:54.8	7,914m	2:04.1	183	930	17	132
10:54.3	10,552m	2:04.0	184	931	17	136
10:59.5	13,190m	2:05.0	179	916	17	134
10:59.3	15,828m	2:04.9	179	917	17	136
10:54.6	18,466m	2:04.0	183	930	18	135
10:56.0	21,097m	2:04.6	181	921	17	135

[KeithT]

Decent training over weekend but think I need to change my routine some. I have been working legs and back with weights on Fridays and then Saturdays doing harder interval sessions on the Erg and I can tell my legs are lacking some energy. In the past this didn't seem to bother me but recently the leg work seems to be depleting my strength for the interval sessions. So may swap my other upper body weight day for the leg/back day.

Have you got scope to pair up your strength work with a lighter session on the Erg? Giving you another day in the week to recover?

Great question as I was looking into that very thing. My work schedule is changing some too as I will be going form 3 days in office/2 days at home to all 5 days in office. So, I really need to figure some stuff out. May pair a lighter row days with chest/arms day. I do know that the harder leg/back work the day before hard intervals is not best for me.

[KeithT]

A bit of time since I posted training here although I have a diary I am keeping.

I've been able to train every day since the new year though and am staying true to the program I have laid out.

It's a 9 day program that has three aerobic sessions (sometimes on the erg, sometimes a ruck), two controlled interval sessions (intervals targeting 5k/6k - 10k pace on 2:1 work to rest, intervals targeting 60:00 - HM pace on 4:1 work to rest), one "race pace" interval session (intervals targeting 2k pace or faster on 1:1 work to rest), and three strength sessions. No planned or programmed rest days, I let those fall where they fall.

At the end of 2024, I did an 8 x 500m (2:00 rest) session averaging 319.9w per interval; this was about 2w from my all time best.

Today I did the same 8 x 500m (2:00 rest) session; I wanted to average 320-321w per interval but ended up with a 325w average (all time best) and ended the last one at 342w without feeling like I had to go to the well.

All things considered, I'm pleased with the progress in a short time and am motivated to stay disciplined to the plan and see it through.

Seems promising - especially finishing strong.

[jcross485]

Seems promising - especially finishing strong.

Thanks! I feel like I am in a good place with training right now - finding a way to do a little bit of everything that will help get to some goals I have for myself as I turn 40 this year. The recent events in CA are going to result in a big uptick in work in the coming weeks / months so focusing on making training as good as I can right now.

[petererg]

After 10 min warm up, 30 min at 2:00.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,510m 1:59.8 203 999 25 145
3:00.0 752m 1:59.6 204 1002 25 140
6:00.0 753m 1:59.5 205 1005 25 143
9:00.0 754m 1:59.3 206 1008 25 146
12:00.0 748m 2:00.3 201 991 25 144
15:00.0 756m 1:59.0 207 1013 26 145
18:00.0 751m 1:59.8 203 999 25 146
21:00.0 747m 2:00.4 200 988 25 148
24:00.0 747m 2:00.4 200 988 26 148
27:00.0 745m 2:00.8 199 983 26 147
30:00.0 756m 1:59.0 207 1013 26 151

[Dangerscouse]

1:26:05.3 21,097m 2:02.4 191 956 22 132
12:14.0 3,000m 2:02.3 191 957 22 123
12:12.4 6,000m 2:02.0 192 962 22 129
12:13.8 9,000m 2:02.3 191 958 22 131
12:12.8 12,000m 2:02.1 192 961 22 134
12:13.8 15,000m 2:02.3 191 958 22 138
12:15.5 18,000m 2:02.5 190 953 22 137
12:19.0 21,000m 2:03.1 187 944 22 137
0:24.0 21,097m 2:03.7 185 936 23 138

I might regret this but it's done now. I think I'm over the worst of it now, so I guess I'll know tomorrow

[Sakly]

1:26:05.3 21,097m 2:02.4 191 956 22 132
12:14.0 3,000m 2:02.3 191 957 22 123
12:12.4 6,000m 2:02.0 192 962 22 129
12:13.8 9,000m 2:02.3 191 958 22 131
12:12.8 12,000m 2:02.1 192 961 22 134
12:13.8 15,000m 2:02.3 191 958 22 138
12:15.5 18,000m 2:02.5 190 953 22 137
12:19.0 21,000m 2:03.1 187 944 22 137
0:24.0 21,097m 2:03.7 185 936 23 138

I might regret this but it's done now. I think I'm over the worst of it now, so I guess I'll know tomorrow

You seem to have a really mild version, if you can do this milage and pace throughout - luckily

[alex9026]

1:16:37.7 19,500m 1:57.8 214 1035 20

25:34.0 6,500m. 1:58.0 213 1033 21

25:33.8 6,500m. 1:57.9 213 1033 20

25:30.0 6,500m 1:57.6 215 1038 20

3x6500m/2:00

Good four days of training, over 70km in the legs. Lower back fatigue set in on the last set here, ready for a day off now.

[putridp]

Lower back fatigue set in on the last set here, ready for a day off now.

A great set to sessions I find it's fatigue on the long sessions where I have to pay particular attention to back posture - sitting up tall and maintaining as much anterior pelvic tilt as I can.

[alex9026]

A great set to sessions I find it's fatigue on the long sessions where I have to pay particular attention to back posture - sitting up tall and maintaining as much anterior pelvic tilt as I can.

Thanks. Absolutely, it's easy to get sloppy and I dare say lazy with posture when tiredness sets in. It can soon go from being natural to something I have to think about/pay attention to.

[Jbrown1215]

More of a general training update today vs. one specific session...

I'm in the middle of Week 11 of my 13-week 2k training plan, written by John Davies. Prior to working with John I was, if I'm totally honest, a bit skeptical about the idea of paying someone to program my erg training for me. After all, I have enough experience to know how to reach my goals on my own at this stage of the game... right?

Wrong.

I was convinced to take the leap with John based on the strong recommendations of some of my Sub7 teammates, and without a doubt, his plan has pushed me harder and farther than I would've gotten on my own in this amount of time. While I'm seeing great results, this plan has been a bit mentally taxing at times though, as there are no truly "easy" workouts. There is zero steady state in the program to speak of, so I've done relatively little beyond what I can squeeze in on my BikeErg when I have some extra time. It's been six days a week of fairly hard graft (as the Brits say?) for almost 3 months now, and I've found it challenging at times to get my mind right and ready for the task at hand each day. That being said, race day is close enough now I can nearly count the remaining training sessions on two hands, so I will stay the course.

I've logged every day's workout and my reflections on each on my Instagram, so check that out via the handle in my signature if you're curious to see how John has approached my 2k prep. The program I'm on may not be ideal for everyone, as we all have different strengths and weaknesses, but I can't overstate how helpful having coaching has been for me these last couple months, both in terms of designing targeted training sessions that push me far out of my comfort zone, and also in providing me feedback along the way to gauge whether I'm on track for my goal (a <6:09.9 2k).

Looking forward to easing back into some proper steady state when the 2k is, fingers crossed, done and dusted!

[nick rockliff]

Another 60r20 this evening but 2.08 rather than 2.09

Splits
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 14,064m 2:07.9 167 874 20 126
5:00.0 1,172m 2:07.9 167 874 20 112
10:00.0 1,172m 2:07.9 167 874 20 116
15:00.0 1,172m 2:07.9 167 874 20 120
20:00.0 1,172m 2:07.9 167 874 20 122
25:00.0 1,172m 2:07.9 167 874 20 125
30:00.0 1,172m 2:07.9 167 874 20 126
35:00.0 1,172m 2:07.9 167 874 20 128
40:00.0 1,172m 2:07.9 167 874 20 131
45:00.0 1,172m 2:07.9 167 874 20 132
50:00.0 1,172m 2:07.9 167 874 20 132
55:00.0 1,172m 2:07.9 167 874 20 135
1:00:00.0 1,172m 2:07.9 167 874 20 134

[nick rockliff]

More of a general training update today vs. one specific session...

I'm in the middle of Week 11 of my 13-week 2k training plan, written by John Davies. Prior to working with John I was, if I'm totally honest, a bit skeptical about the idea of paying someone to program my erg training for me. After all, I have enough experience to know how to reach my goals on my own at this stage of the game... right?

Wrong.

I was convinced to take the leap with John based on the strong recommendations of some of my Sub7 teammates, and without a doubt, his plan has pushed me harder and farther than I would've gotten on my own in this amount of time. While I'm seeing great results, this plan has been a bit mentally taxing at times though, as there are no truly "easy" workouts. There is zero steady state in the program to speak of, so I've done relatively little beyond what I can squeeze in on my BikeErg when I have some extra time. It's been six days a week of fairly hard graft (as the Brits say?) for almost 3 months now, and I've found it challenging at times to get my mind right and ready for the task at hand each day. That being said, race day is close enough now I can nearly count the remaining training sessions on two hands, so I will stay the course.

I've logged every day's workout and my reflections on each on my Instagram, so check that out via the handle in my signature if you're curious to see how John has approached my 2k prep. The program I'm on may not be ideal for everyone, as we all have different strengths and weaknesses, but I can't overstate how helpful having coaching has been for me these last couple months, both in terms of designing targeted training sessions that push me far out of my comfort zone, and also in providing me feedback along the way to gauge whether I'm on track for my goal (a <6:09.9 2k).

Looking forward to easing back into some proper steady state when the 2k is, fingers crossed, done and dusted!

John was always a worker back in the day when it was races every couple of weeks or so. Nice guy too.