What Training Have You Done Today?

[alex9026]

Bit of a flat week, the running at the weekend probably tipped me over the edge after a good block of days on the erg. Bodyweight is down a little, too.

5k test on Monday lasted all of ten minutes, this distance really is the monkey on my shoulder. One day it will clock, probably when I least expect it. Followed up with a progressive low rate 15k

Tuesday 8x500's started at my 1k interval pace and closed out with a 1:30. Gives me a 1:35 to set out with next time out.

Today, 20mins at a smidge under 1:51, will add five minutes next week, should soon tick over 8200m for 30r20.

Physio tomorrow, so don't expect to Erg on Friday/Saturday if I feel anything like I did after last week's session.

[Dangerscouse]

Team challenge, "Lots of bits adding up to 5k"
Left it open far too long again, so today the last option to go for it. Planned it for yesterday, but no, not happening. Today evening it's a gym session, but I will take it easy on it after this one.
Next days no hard efforts to be rested and recovered on Sunday for the 500 and 1k competition.

Strategy for this one: open with ~1:30 on the 250s, go gently on the 500s, ca. 1:35-36, save energy on the 1k, as it's only a small part of the whole piece, try to replicate the 500s and 250s with aiming a bit faster on the 250s, go all out on the last.
Worked well after all. You can see, not much left for the last one

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
15:43.7	5,000m	1:34.3	416	1733	35	169
0:45.2	250m	1:30.4	474	1930	37	163
r: 1:30	40m						
0:45.0	250m	1:30.0	480	1952	36	167
r: 1:30	42m						
0:45.0	250m	1:30.0	480	1952	36	169
r: 1:30	37m						
0:44.9	250m	1:29.8	483	1963	35	167
r: 1:30	38m						
1:34.1	500m	1:34.1	420	1745	33	174
r: 1:30	25m						
1:36.1	500m	1:36.1	394	1657	31	171
r: 1:30	29m						
3:22.6	1,000m	1:41.3	337	1458	28	172
r: 1:30	25m						
1:36.6	500m	1:36.6	388	1636	32	172
r: 1:30	33m						
1:36.0	500m	1:36.0	396	1661	33	173
r: 1:30	35m						
0:44.9	250m	1:29.8	483	1963	39	169
r: 1:30	41m						
0:45.0	250m	1:30.0	480	1952	39	169
r: 1:30	39m						
0:44.6	250m	1:29.2	493	1997	42	170
r: 1:30	43m
0:43.7	250m	1:27.4	524	2104	45	172
r427m

That's how it should be done. Very strong result Sascha

[Sakly]

Team challenge, "Lots of bits adding up to 5k"
Left it open far too long again, so today the last option to go for it. Planned it for yesterday, but no, not happening. Today evening it's a gym session, but I will take it easy on it after this one.
Next days no hard efforts to be rested and recovered on Sunday for the 500 and 1k competition.

Strategy for this one: open with ~1:30 on the 250s, go gently on the 500s, ca. 1:35-36, save energy on the 1k, as it's only a small part of the whole piece, try to replicate the 500s and 250s with aiming a bit faster on the 250s, go all out on the last.
Worked well after all. You can see, not much left for the last one

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
15:43.7	5,000m	1:34.3	416	1733	35	169
0:45.2	250m	1:30.4	474	1930	37	163
r: 1:30	40m						
0:45.0	250m	1:30.0	480	1952	36	167
r: 1:30	42m						
0:45.0	250m	1:30.0	480	1952	36	169
r: 1:30	37m						
0:44.9	250m	1:29.8	483	1963	35	167
r: 1:30	38m						
1:34.1	500m	1:34.1	420	1745	33	174
r: 1:30	25m						
1:36.1	500m	1:36.1	394	1657	31	171
r: 1:30	29m						
3:22.6	1,000m	1:41.3	337	1458	28	172
r: 1:30	25m						
1:36.6	500m	1:36.6	388	1636	32	172
r: 1:30	33m						
1:36.0	500m	1:36.0	396	1661	33	173
r: 1:30	35m						
0:44.9	250m	1:29.8	483	1963	39	169
r: 1:30	41m						
0:45.0	250m	1:30.0	480	1952	39	169
r: 1:30	39m						
0:44.6	250m	1:29.2	493	1997	42	170
r: 1:30	43m
0:43.7	250m	1:27.4	524	2104	45	172
r427m

That's how it should be done. Very strong result Sascha

Thx, Stu! I had a rough time for ca. 2h afterwards
Gym session (ca. 6h after the intervals) went better than expected, nearly no impact on it.

[alex9026]

25:36.3 7,500m 1:42.4 326 1421 26
5:10.6 1,500m 1:43.5 315 1385 26
5:08.8 1,500m 1:42.9 321 1404 27
5:07.4 1,500m 1:42.4 325 1419 27
5:05.7 1,500m 1:41.9 331 1438 27
5:03.8 1,500m 1:41.2 337 1459 27

5x1500/5:00 post night shift slumber, felt a little more on it today, the last effort stung a little.

[Kerry1960]

Final go at Jan 5k CTC. 3 secs improvement but still think I can do better. Just need to start a bit quicker. . May have a couple more attempts next month..

Time Meters Pace Watts Cal/Hr S/M
20:19.4 5,000m 2:01.9 193 964 27
4:06.1 1,000m 2:03.0 188 946 27
4:06.0 2,000m 2:03.0 188 947 27
4:06.3 3,000m 2:03.1 187 944 26
4:03.4 4,000m 2:01.7 194 968 27
3:57.5 5,000m 1:58.7 209 1019 29

[nick rockliff]

Same as yesterday

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,032m 2:07.9 167 874 20 120
5:00.0 1,172m 2:07.9 167 874 20 113
10:00.0 1,172m 2:07.9 167 874 20 118
15:00.0 1,172m 2:07.9 167 874 20 119
20:00.0 1,172m 2:07.9 167 874 20 122
25:00.0 1,172m 2:07.9 167 874 20 127
30:00.0 1,173m 2:07.8 167 876 20 125

[petererg]

1hr steady row.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,528m 2:13.0 149 811 21 123
10:00.0 2,253m 2:13.1 148 810 20 119
20:00.0 2,281m 2:11.5 154 829 21 123
30:00.0 2,270m 2:12.1 152 821 22 122
40:00.0 2,238m 2:14.0 145 800 21 123
50:00.0 2,239m 2:13.9 146 800 21 126
1:00:00.0 2,247m 2:13.5 147 806 22 127

[Dangerscouse]

17:50.3 5,000m 1:47.0 285 1282 28 158
3:33.8 1,000m 1:46.9 287 1286 29 150
3:33.5 2,000m 1:46.7 288 1290 29 155
3:34.9 3,000m 1:47.4 282 1270 28 158
3:35.6 4,000m 1:47.8 279 1261 28 162
3:32.5 5,000m 1:46.2 292 1304 29 168

CTC. It's a bit slower than I hoped for, but it was good exposure to some more intense stuff that I've been neglecting for too long. I was too cautious at halfway and let my inner chimp win for too long, but I did manage to get a grip for the last 300m, ending on 1:38 pace.

[Sakly]

17:50.3 5,000m 1:47.0 285 1282 28 158
3:33.8 1,000m 1:46.9 287 1286 29 150
3:33.5 2,000m 1:46.7 288 1290 29 155
3:34.9 3,000m 1:47.4 282 1270 28 158
3:35.6 4,000m 1:47.8 279 1261 28 162
3:32.5 5,000m 1:46.2 292 1304 29 168

CTC. It's a bit slower than I hoped for, but it was good exposure to some more intense stuff that I've been neglecting for too long. I was too cautious at halfway and let my inner chimp win for too long, but I did manage to get a grip for the last 300m, ending on 1:38 pace.

Great stuff, Stu
Strong last k, you could really drive the split down with a good finish

[nick rockliff]

End the week with the same as yesterday

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,033m 2:07.9 167 874 20 119
5:00.0 1,172m 2:07.9 167 874 20 113
10:00.0 1,172m 2:07.9 167 874 20 116
15:00.0 1,172m 2:07.9 167 874 20 119
20:00.0 1,172m 2:07.9 167 874 20 121
25:00.0 1,172m 2:07.9 167 874 20 122
30:00.0 1,172m 2:07.9 167 874 20 125

That's the r&r work done hopefully with aches and niggles feeling much better.

Also managed 202k which is only the second time this season that I've gone over 200k.

[p_b82]

Seems I've been fighting off yet another virus - glands are swollen in the throat yesterday and today.

5min warm-up that ergdata didn't register -I confused it by trying to put in 5mins and then I moved the handle too soon... so when I ended it didn't sync back to the app only the pm5 held it
31/01/25 1,095m 5:02.9 2:18.3 @r19

a binned 2k - aimed to just match my old one for a benchmark, but my form was terrible and my arms were bent & really sore, so HD'd - but was bang on pace at least
31/01/25 1,296m 5:01.9 1:56.4 @r27

and a final 2.5mins to get me over my average monthly distance - and to correct my form - and because I HD'd; felt much much better.
31/01/25 671m 2:30.0 1:51.7 @r28

[Dino]

Where did January go!
Since holiday challenge failed miserably to make a plan... still been getting onto the erg 4 times a week sometimes 5, so just over 140k for the month.
Struggling with the longer distances... an hour used to a bread and butter workout a couple of years ago, cant remember last time did 60 min
Just get bored, set up a 10k and by 3k have had enough and split it into 3 x 3k instead, hamstring and lower back also start to play up once get to 30 mins too but mostly in its my head or just basically going too fast as thinking "..come on I did this pace for 3 hours 5 years ago..." which of course is nonsense. I try to do at least 7-8k per session however that's diced up.
Ranked a couple of distances just to see, 5k 61st% and 30m 68th%... so in the top half at least... it helps having ticked over into 55-60
April will be back on the water where have no problem on the 75min avg sessions. Hope to make to a million by end of this C2 season... at least that's one goal!

[Ron Ergs]

I really liked Monday's workout so I decided to repeat it today but make the bulk of the session a bit faster.

Fuel - 16oz coffee, pancakes, two packets of nakedade
Part 1 - 10x2k w/ 90sec - on slides - apple watch for hr
Time Meters Pace Watts Cal/Hr S/M HR
1:15:30.9 20,000m 1:53.2 241 1128 28 165
8:23.4 2,000m 2:05.8 176 904 25 136 <- warm up
7:57.2 2,000m 1:59.3 206 1009 26 144 <- goal marathon pace
7:19.2 2,000m 1:49.8 264 1209 30 169
7:19.2 2,000m 1:49.8 264 1209 29 170
7:19.1 2,000m 1:49.7 265 1210 30 169
7:19.3 2,000m 1:49.8 264 1209 31 175
7:19.1 2,000m 1:49.7 265 1210 31 172
7:19.1 2,000m 1:49.7 265 1210 31 176
7:18.7 2,000m 1:49.6 265 1213 30 178
7:56.6 2,000m 1:59.1 207 1012 24 162 <- goal marathon pace
r3,075m
Part 2 - 50 min spin on the bike erg at a 124 avg hr

I really like this workout. Including the warm-up in the intervals makes the overall average slower but actually gets me to do one. Book ending it by having interval 2 and interval 10 be at the specific pace of the event I'm training for helps build confidence. And the challenging 7x2k in the middle is good honest work.

Completed dry January, had solid overall meters for the month - the only thing I didn't quite accomplish was getting back to lightweight (expecting I'll get back there Sunday so not far off but that will require continued discipline with guests at our house...).

[alex9026]

7:28.9 2,500m 1:29.7 484 1964 39
0:45.1 250m 1:30.2 477 1941 39
0:44.8 250m 1:29.6 487 1974 38
0:44.9 250m 1:29.8 483 1963 39
0:44.9 250m 1:29.8 483 1963 37
0:44.9 250m 1:29.8 483 1963 39
0:45.0 250m 1:30.0 480 1952 40
0:45.0 250m 1:30.0 480 1952 39
0:44.9 250m 1:29.8 483 1963 40
0:44.8 250m 1:29.6 487 1974 43
0:44.7 250m 1:29.4 490 1985 43

Post gym 10x250/1:00. It's only 45secs of effort, but gets hot by the end on 60 secs recovery, as seen in the stroke rates. All from a standing start.

[Dangerscouse]

1:14:11.6 18,000m 2:03.6 185 937 19 125
9:13.6 2,250m 2:03.0 188 946 20 121
9:15.9 4,500m 2:03.5 186 938 20 122
9:15.2 6,750m 2:03.3 186 941 20 124
9:17.0 9,000m 2:03.7 185 935 20 125
9:17.4 11,250m 2:03.8 184 933 19 126
9:17.0 13,500m 2:03.7 185 935 20 130
9:17.6 15,750m 2:03.9 184 933 20 126
9:17.8 18,000m 2:03.9 184 932 20 127

I didn't have quite enough time to do any longer, due to starting later than normal, and I just let the pace and stroke rate be what they naturally wanted to be.