What Training Have You Done Today?

[KeithT]

Decent training over weekend but Saturday was brutal. I missed a leg workout in the days before so decided to combine sprints on the ERG with squats. I knew going in this would impact both movements but wow it was hard. Was doing short sprints (250m) then getting up and doing 10 reps of squat and then back to ERG. I quickly got out of breathe and then both movements became painful to complete. I was happy though as it was a good shock to the system.

[nick rockliff]

Just easing back in with a tad faster 30r20

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,318m 2:02.9 188 947 20 129
5:00.0 1,220m 2:02.9 188 948 20 121
10:00.0 1,220m 2:02.9 188 948 20 126
15:00.0 1,219m 2:03.0 188 946 20 128
20:00.0 1,220m 2:02.9 188 948 20 132
25:00.0 1,220m 2:02.9 188 948 20 134
30:00.0 1,220m 2:02.9 188 948 20 136

[Sakly]

Thx mates, it really was a good day and experience! Definitely not the last time there, but next time with better prep
The results showed me, I definitely can PB on these distances on a good day and optimal conditions

[Dangerscouse]

Decent training over weekend but Saturday was brutal. I missed a leg workout in the days before so decided to combine sprints on the ERG with squats. I knew going in this would impact both movements but wow it was hard. Was doing short sprints (250m) then getting up and doing 10 reps of squat and then back to ERG. I quickly got out of breathe and then both movements became painful to complete. I was happy though as it was a good shock to the system.

Squats and erging?? That does sound brutal

[p_b82]

Finished laying the last room's floor tiles (and as before carpet removal and furniture re-arranging) over the weekend - luckily much smaller room, so not too many hours this time.

Body still felt a bit sore this morning, so decided to back the pace off a bit and increase the distance a touch - I've been going fairly quickly for me but volume has paid the price a bit... need to get a better balance.

Happy with this though, target was 2:10, but feel into a groove at just under that - legs starting to feel it at the end & breathing got a touch more difficult, but hr had seemed to have stablised

Time Meters Pace Watts Cal/Hr S/M
34:33.3 8,000m 2:09.5 161 853 22 168
6:54.7 1,600m 2:09.5 161 853 22 155
6:54.4 3,200m 2:09.5 161 854 22 166
6:55.0 4,800m 2:09.6 160 852 22 170
6:55.1 6,400m 2:09.7 160 851 22 175
6:54.2 8,000m 2:09.4 161 855 22 177

[alex9026]

I believe you did 5x1500 recently around 1:42/1:43 — that would suggest that a sub-1:45 5k is within reach already.

I struggled with the 5k mightily last summer and had to do a few of them in a relatively short amount of time to “demystify” them for myself.

Stay the course, you will get there!

I did. I think a bit of practice and repetition, and a bit more work around the 2-3k mark as both you and Stu suggest, will get me there.

[alex9026]

Decent training over weekend but Saturday was brutal. I missed a leg workout in the days before so decided to combine sprints on the ERG with squats. I knew going in this would impact both movements but wow it was hard. Was doing short sprints (250m) then getting up and doing 10 reps of squat and then back to ERG. I quickly got out of breathe and then both movements became painful to complete. I was happy though as it was a good shock to the system.

This sounds miserable. Any reason for this approach versus your squat workout, little rest and fluids, then your sprint work? I did exactly this on Saturday and the trade off wasn't overly significant. I absolutely wouldn't want to squat after a sprint, though!

[petererg]

Only 10k as I ran out of time.

Time Meters Pace Watts Cal/Hr S/M
43:41.4 10,019m 2:10.8 156 838 19
10:00.0 2,327m 2:08.9 163 862 20
20:00.0 2,327m 2:08.9 163 862 19
30:00.0 2,304m 2:10.2 159 845 20
40:00.0 2,211m 2:15.6 140 782 20
43:41.4 851m 2:10.0 159 847 21

[Dangerscouse]

1:00:00.0 15,407m 1:56.8 219 1055 22 140
7:30.0 1,895m 1:58.7 209 1019 22 127
15:00.0 1,908m 1:57.9 213 1034 22 131
22:30.0 1,914m 1:57.5 215 1041 22 133
30:00.0 1,917m 1:57.3 216 1044 22 138
37:30.0 1,926m 1:56.8 220 1055 22 141
45:00.0 1,944m 1:55.7 226 1076 22 146
52:30.0 1,917m 1:57.3 216 1044 22 147
1:00:00.0 1,985m 1:53.3 240 1127 24 157

I almost always, or possibly always, find that I have a decent result the day after a day like yesterday's (it felt like rowing with the handbrake on).

I expected to back off for the last two intervals, but I decided to ramp it up with circa 1300m to go.

[alex9026]

1:02:23.9 16,000m 1:56.9 219 1052 21
11:57.1. 3,000m. 1:59.5 205 1005 21
r: 3:30 165m
17:54.3 5,000m. 1:47.4 282 1271 23
r: 3:30 20m
32:32.6. 8,000m. 2:02.0 193 962. 20

Took on board Stu's suggestion and got a 5k in the legs that I can build on. Comfortably hard, felt yesterday's gym session in the last 1k. Settled in at 1:47-1:48 and let the stroke rate land where it felt most natural. That will obviously have to pick up... Sub 1:47 next time out.

[nick rockliff]

Did a 10k this evening sitting on 1.58 r24

Time Meters Pace Watts Cal/Hr S/M
39:19.2 10,000m 1:57.9 213 1033 24 140
3:56.0 1,000m 1:58.0 213 1033 24 127
3:55.9 2,000m 1:57.9 213 1034 24 133
3:56.0 3,000m 1:58.0 213 1033 24 136
3:55.9 4,000m 1:57.9 213 1034 24 139
3:55.8 5,000m 1:57.9 214 1034 24 142
3:55.9 6,000m 1:57.9 213 1034 24 144
3:56.0 7,000m 1:58.0 213 1033 24 145
3:55.9 8,000m 1:57.9 213 1034 24 146
3:55.8 9,000m 1:57.9 214 1034 24 148
3:55.8 10,000m 1:57.9 214 1034 24 148

[petererg]

I decided to do a 5k with decreasing pace and increasing stroke rate. Based on the heart rate that was a tough workout for me.

Time Meters Pace Watts Cal/Hr S/M
19:46.8 5,010m 1:58.4 211 1024 24 146
3:00.0 737m 2:02.1 192 961 20 141
6:00.0 744m 2:00.9 198 980 23 143
9:00.0 750m 2:00.0 203 997 24 143
12:00.0 759m 1:58.5 210 1022 25 146
15:00.0 766m 1:57.4 216 1042 26 149
18:00.0 780m 1:55.3 228 1084 27 154
19:46.8 474m 1:52.6 245 1142 28 156

[KeithT]

Decent training over weekend but Saturday was brutal. I missed a leg workout in the days before so decided to combine sprints on the ERG with squats. I knew going in this would impact both movements but wow it was hard. Was doing short sprints (250m) then getting up and doing 10 reps of squat and then back to ERG. I quickly got out of breathe and then both movements became painful to complete. I was happy though as it was a good shock to the system.

This sounds miserable. Any reason for this approach versus your squat workout, little rest and fluids, then your sprint work? I did exactly this on Saturday and the trade off wasn't overly significant. I absolutely wouldn't want to squat after a sprint, though!

This was purely do to combining. I did similar workouts in CrossFit back when I was doing it routinely and it popped in my head. That wasn't regular back squats though. Anyway, I don't think I will do this routine again any time soon.

[KeithT]

1:02:23.9 16,000m 1:56.9 219 1052 21
11:57.1. 3,000m. 1:59.5 205 1005 21
r: 3:30 165m
17:54.3 5,000m. 1:47.4 282 1271 23
r: 3:30 20m
32:32.6. 8,000m. 2:02.0 193 962. 20

Took on board Stu's suggestion and got a 5k in the legs that I can build on. Comfortably hard, felt yesterday's gym session in the last 1k. Settled in at 1:47-1:48 and let the stroke rate land where it felt most natural. That will obviously have to pick up... Sub 1:47 next time out.

Randomly going under 18 minutes is always good.

[MPx]

I decided to do a 5k with decreasing pace and increasing stroke rate.

Looks like a tough workout Peter - strong neg. I'm intrigued by your description and wondered if it was just me or if we all look at it differently. I can see that your "decreasing pace" refers to the pace numbers getting smaller as opposed to the rate numbers getting bigger, ie "increasing". But the pace numbers getting smaller means that you were going faster and (to me) getting faster is increasing the pace. Hmmm?