What Training Have You Done Today?

[Sakly]

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?

This is exactly why I use only faster and slower for pace descriptions

[petererg]

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?

This is exactly why I use only faster and slower for pace descriptions

I am OK with “high speed pursuit” but stumble over “fast paced action”.

[Dangerscouse]

1:26:42.9 21,097m 2:03.3 187 942 19 124
12:20.6 3,000m 2:03.4 186 940 19 118
12:19.3 6,000m 2:03.2 187 943 19 120
12:18.0 9,000m 2:03.0 188 947 19 126
12:20.3 12,000m 2:03.3 186 941 19 126
12:22.0 15,000m 2:03.6 185 936 19 127
12:20.1 18,000m 2:03.3 186 941 19 126
12:18.8 21,000m 2:03.1 187 945 19 129
0:23.7 21,097m 2:02.1 192 960 20 127

It felt quite good this morning, despite it being my sixth consecutive day. Rest day tomorrow due to work commitments.

[iain]

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?

+1

[Kerry1960]

3.5k x 2 3r @r24. Not flat out about 8 RPE. HRM also arrived this morning so from tomorrow I'll be moving into the 21st century and wearing a HRM. Just went for the cheap Coospoo one.

Time Meters Pace Watts Cal/Hr S/M
29:17.1 7,000m 2:05.5 177 909 24
14:46.3 3,500m 2:06.6 172 893 24
14:30.8 3,500m 2:04.4 182 925 25

[nick rockliff]

A 60r20 for me this evening. Gone from 2:08 to 2:06 for this and feels much better.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 14,289m 2:05.9 175 902 20 128
5:00.0 1,191m 2:05.9 175 902 20 115
10:00.0 1,191m 2:05.9 175 902 20 119
15:00.0 1,190m 2:06.0 175 901 20 122
20:00.0 1,191m 2:05.9 175 902 20 124
25:00.0 1,191m 2:05.9 175 902 20 127
30:00.0 1,191m 2:05.9 175 902 20 130
35:00.0 1,191m 2:05.9 175 902 20 131
40:00.0 1,190m 2:06.0 175 901 20 131
45:00.0 1,190m 2:06.0 175 901 20 133
50:00.0 1,191m 2:05.9 175 902 20 135
55:00.0 1,191m 2:05.9 175 902 20 135
1:00:00.0 1,191m 2:05.9 175 902 20 137

[petererg]

30 min at 2:14

Time Meters Pace Watts Cal/Hr S/M
30:01.2 6,718m 2:14.0 145 799 20 121
10:00.0 2,178m 2:17.7 134 760 19 115
20:00.0 2,251m 2:13.2 148 808 21 119
30:00.0 2,286m 2:11.2 155 832 21 130
30:01.2 4m 2:30.0 104 656 0 116

[Kerry1960]

First time with HRM. Did a 30 min SS session at normal ss pace just to establish a baseline for HR.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,682m 2:14.6 143 792 21 126
5:00.0 1,111m 2:15.0 142 789 22 113
10:00.0 1,112m 2:14.8 143 790 21 121
15:00.0 1,115m 2:14.5 144 794 21 126
20:00.0 1,114m 2:14.6 143 793 22 129
25:00.0 1,114m 2:14.6 143 793 22 133
30:00.0 1,117m 2:14.2 145 797 22 136

[alex9026]

Time Meters Pace Watts Cal/Hr S/M
12:36.2 4,000m 1:34.5 414 1726 33
0:45.1 250m 1:30.2 477 1941 39
r: 1:30 23m
1:33.5 500m 1:33.5 428 1773 34
r: 3:00 151m
2:22.3 750m 1:34.8 410 1710 32
r: 4:30 224m
3:14.0 1,000m 1:37.0 383 1619 30
r: 6:00 334m
2:22.2 750m 1:34.8 411 1713 33
r: 4:30 248m
1:34.5 500m 1:34.5 415 1727 35
r: 3:00 222m
0:44.6 250m 1:29.2 493 1997 42

0.6 secs improvement on last time out, so no complaints. Most importantly, much more in control and consistent with the splits. Easy 6k after.

[alex9026]

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.

Ah, I'm with you. It doesn't sound sustainable on a regular basis, not sure my lower back would take it, I imagine the CrossFit workout would've been paired with front squats? Which sounds more 'doable'. Nevertheless, a good effort.

[nick rockliff]

Same as yesterday

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 14,295m 2:05.9 175 903 20 127
5:00.0 1,191m 2:05.9 175 902 20 115
10:00.0 1,191m 2:05.9 175 902 20 119
15:00.0 1,191m 2:05.9 175 902 20 122
20:00.0 1,191m 2:05.9 175 902 20 124
25:00.0 1,191m 2:05.9 175 902 20 125
30:00.0 1,191m 2:05.9 175 902 20 128
35:00.0 1,191m 2:05.9 175 902 20 131
40:00.0 1,191m 2:05.9 175 902 20 132
45:00.0 1,192m 2:05.8 176 904 20 134
50:00.0 1,192m 2:05.8 176 904 20 132
55:00.0 1,192m 2:05.8 176 904 20 135
1:00:00.0 1,192m 2:05.8 176 904 20 134

[KeithT]

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.

Ah, I'm with you. It doesn't sound sustainable on a regular basis, not sure my lower back would take it, I imagine the CrossFit workout would've been paired with front squats? Which sounds more 'doable'. Nevertheless, a good effort.

Yeah CF workouts with rowing often had short rows cals/mtrs with things like dumbell squats or squat cleans or lunges

[KeithT]

Time Meters Pace Watts Cal/Hr S/M
12:36.2 4,000m 1:34.5 414 1726 33
0:45.1 250m 1:30.2 477 1941 39
r: 1:30 23m
1:33.5 500m 1:33.5 428 1773 34
r: 3:00 151m
2:22.3 750m 1:34.8 410 1710 32
r: 4:30 224m
3:14.0 1,000m 1:37.0 383 1619 30
r: 6:00 334m
2:22.2 750m 1:34.8 411 1713 33
r: 4:30 248m
1:34.5 500m 1:34.5 415 1727 35
r: 3:00 222m
0:44.6 250m 1:29.2 493 1997 42

0.6 secs improvement on last time out, so no complaints. Most importantly, much more in control and consistent with the splits. Easy 6k after.

Strong result. Haven't done this one for a long time but remember it was painful.

[Dangerscouse]

Time Meters Pace Watts Cal/Hr S/M
12:36.2 4,000m 1:34.5 414 1726 33
0:45.1 250m 1:30.2 477 1941 39
r: 1:30 23m
1:33.5 500m 1:33.5 428 1773 34
r: 3:00 151m
2:22.3 750m 1:34.8 410 1710 32
r: 4:30 224m
3:14.0 1,000m 1:37.0 383 1619 30
r: 6:00 334m
2:22.2 750m 1:34.8 411 1713 33
r: 4:30 248m
1:34.5 500m 1:34.5 415 1727 35
r: 3:00 222m
0:44.6 250m 1:29.2 493 1997 42

0.6 secs improvement on last time out, so no complaints. Most importantly, much more in control and consistent with the splits. Easy 6k after.

This is a really solid session. I always struggle to hold it on the way back down, and that's a great 1k in the middle of it all.

[Dangerscouse]

1:09:48.5 16,093m 2:10.1 159 846 17 112
12:55.6 3,000m 2:09.2 162 857 18 108
13:01.1 6,000m 2:10.1 159 845 17 112
12:57.5 9,000m 2:09.5 161 853 18 114
13:01.3 12,000m 2:10.2 159 845 17 116
13:06.3 15,000m 2:11.0 156 835 17 113
4:46.7 16,093m 2:11.1 155 833 17 115

I was sick on Wednesday night, so I had to just use this as a sighter as I did feel lethargic yesterday.

It looks like it was a 24 hour bug, or something I ate, as this felt relatively good, albeit I couldn't stop with negative intrusive thoughts for too much of it.