What Training Have You Done Today?

[alex9026]

Time Meters Pace Watts Cal/Hr S/M
16:48.2 5,000m 1:40.8 342 1475 27
3:24.8 1,000m 1:42.4 326 1421 27
3:24.0 1,000m 1:42.0 330 1435 27
3:23.2 1,000m 1:41.6 334 1448 27
3:22.3 1,000m 1:41.1 338 1463 27
3:13.8 1,000m 1:36.9 385 1623 30

5x1k/3:00 working on getting that darn rating up

[Dangerscouse]

Walking fitness was a lot further off what I thought it would be based on my erg fitness though, so the body is not entirely happy with me today; but I feel refreshed an energised at least having been out and about.

There's a notable difference between walking fitness and erg fitness, which is quite surprising. I suffered a bit a day afterwards when we were preparing for the Three Peaks last year.

[Dangerscouse]

Yesterday I did my first 40 min session at mid intensity and I am happy to say my shoulder and arm were fine after the session and are still today.

Good news and a good session to test them out too

[Dangerscouse]

Time Meters Pace Watts Cal/Hr S/M
16:48.2 5,000m 1:40.8 342 1475 27
3:24.8 1,000m 1:42.4 326 1421 27
3:24.0 1,000m 1:42.0 330 1435 27
3:23.2 1,000m 1:41.6 334 1448 27
3:22.3 1,000m 1:41.1 338 1463 27
3:13.8 1,000m 1:36.9 385 1623 30

5x1k/3:00 working on getting that darn rating up

That's a great session and really strong finish, Alex.

[Dangerscouse]

1:07:52.4 18,010m 1:53.0 242 1133 24 148
11:25.8 3,000m 1:54.3 234 1106 24 131
11:21.9 6,000m 1:53.6 238 1120 24 139
11:16.4 9,000m 1:52.7 244 1140 24 147
11:11.9 12,000m 1:51.9 249 1157 24 154
11:13.7 15,000m 1:52.2 247 1150 25 158
11:19.7 18,000m 1:53.2 241 1128 25 160
0:02.9 18,010m 2:25.0 115 695 0 160

I got carried away with this one. It was a late decision to row at all, as i didn't get back from my 'rents until early afternoon (a three hour drive). Then it was supposed to be a steady HM, but I stupidly decided to ramp it up.

I could have finished, whether I should have is another question, as it wasn't theoretically a good day, but it was a good 18k and indicator of where I currently am.

[dmuskett]

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
49:59.8	10,000m	2:29.9	104	656	19	144
4:59.9	1,000m	2:29.9	104	657	20	133
4:59.8	2,000m	2:29.9	104	657	19	144
5:00.0	3,000m	2:30.0	104	656	19	142
5:00.1	4,000m	2:30.0	104	656	19	144
4:59.9	5,000m	2:29.9	104	657	20	146
5:00.0	6,000m	2:30.0	104	656	20	146
4:59.9	7,000m	2:29.9	104	657	20	147
4:59.8	8,000m	2:29.9	104	657	20	148
5:00.1	9,000m	2:30.0	104	656	20	149
5:00.1	10,000m	2:30.0	104	656	20	150

Another 10k at 2:30. I've got only 320k meters done so far, so I just remind myself to not compare to you pros

[Dangerscouse]

Another 10k at 2:30. I've got only 320k meters done so far, so I just remind myself to not compare to you pros

FWIW, I've done over 32 million metres, so, yeah, don't ever lose sight of that.

[dmuskett]

The one I posted earlier was actually yesterdays. Had some time this afternoon and went to mess around a bit with stroke rate.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
27:47.2	6,000m	2:18.9	131	749	23	158
9:35.3	2,000m	2:23.8	118	704	22	149
9:15.0	2,000m	2:18.7	131	750	24	160
8:56.9	2,000m	2:14.2	145	798	26	167

2kx3, 1Mr. The first interval I was shooting for 2:25, just tried to do the slowest solid stroke I could do at 22 SPM. Couldn't ever get it down to 2:25 and keep up the rate, no matter how little I tried to push. Then I tried to do the same thing for 24 and 26, my focus only on doing efficient, if not strong, strokes and keeping the stroke rate. I think I probably could have held on for another interval at 28 SPM if I didn't have to go cook dinner, but it would have certainly been exhausting.

[Dangerscouse]

49:38.8 12,000m 2:04.1 183 929 17 125
6:15.2 1,500m 2:05.0 179 915 18 116
6:14.1 3,000m 2:04.7 180 921 17 123
6:12.1 4,500m 2:04.0 183 931 18 123
6:12.4 6,000m 2:04.1 183 929 17 125
6:11.9 7,500m 2:03.9 184 932 18 127
6:10.9 9,000m 2:03.6 185 937 18 128
6:11.0 10,500m 2:03.6 185 936 18 131
6:11.2 12,000m 2:03.7 185 935 18 131

We've started the pre-row 5k walk again, so I didn't have time for any longer. This felt better than I expected and I'm experimenting with a slightly higher df (132) just to see how I get on.

[PleaseLockIn]

Tried a 22min 2:05 split r20 only for the wheels to fall off after 14 mins, after very intense glute pain. I almost gave it up, tried to hold 2:10 but gave up, then finally held ~2:05 for the last bit. *FACEPALM*

https://log.concept2.com/profile/2501432/log/98945114

Embarassing. Why at under 10 minutes did I begin failing? I need mental tips to hold on for the last bit of these kinds of workouts. I didn't even reach 200 HR! While I was working very hard, I wasn't passing out nor failing. One mental slip up can absolutely ruin it!

And from https://log.concept2.com/profile/2501432/log/98781852 I know my MHR is at least 200 (considering I got 199 even with a very long rest between intervals).

Sometimes these days just fall apart for you. Next week I should start at 2:06 and work up if I feel good. *shakes head*

[KeithT]

Time Meters Pace Watts Cal/Hr S/M
16:48.2 5,000m 1:40.8 342 1475 27
3:24.8 1,000m 1:42.4 326 1421 27
3:24.0 1,000m 1:42.0 330 1435 27
3:23.2 1,000m 1:41.6 334 1448 27
3:22.3 1,000m 1:41.1 338 1463 27
3:13.8 1,000m 1:36.9 385 1623 30

5x1k/3:00 working on getting that darn rating up

Rating seems appropriate for the pace to me.

[KeithT]

1:07:52.4 18,010m 1:53.0 242 1133 24 148
11:25.8 3,000m 1:54.3 234 1106 24 131
11:21.9 6,000m 1:53.6 238 1120 24 139
11:16.4 9,000m 1:52.7 244 1140 24 147
11:11.9 12,000m 1:51.9 249 1157 24 154
11:13.7 15,000m 1:52.2 247 1150 25 158
11:19.7 18,000m 1:53.2 241 1128 25 160
0:02.9 18,010m 2:25.0 115 695 0 160

I got carried away with this one. It was a late decision to row at all, as i didn't get back from my 'rents until early afternoon (a three hour drive). Then it was supposed to be a steady HM, but I stupidly decided to ramp it up.

I could have finished, whether I should have is another question, as it wasn't theoretically a good day, but it was a good 18k and indicator of where I currently am.

Well it was a strong 18K!

[KeithT]

Did 700M at planned 1K pace over weekend along with other training. I did 250m at 1:32, 250m at 1:31 and 200m at 1:30. Now, how did I feel?.....Well, it was a pretty hard effort. Had this been the actual TT I think I could have prob switched to a sprint and kept 1:30 for a little bit but prob would have faded. My TT plan will be similar to this. Will use first 100m to drive pace down and then settle into 1:32 for 300, 1:31 for 300 and then whatever I have last 300.

[Sakly]

Tried a 22min 2:05 split r20 only for the wheels to fall off after 14 mins, after very intense glute pain. I almost gave it up, tried to hold 2:10 but gave up, then finally held ~2:05 for the last bit. *FACEPALM*

https://log.concept2.com/profile/2501432/log/98945114

Embarassing. Why at under 10 minutes did I begin failing? I need mental tips to hold on for the last bit of these kinds of workouts. I didn't even reach 200 HR! While I was working very hard, I wasn't passing out nor failing. One mental slip up can absolutely ruin it!

And from https://log.concept2.com/profile/2501432/log/98781852 I know my MHR is at least 200 (considering I got 199 even with a very long rest between intervals).

Sometimes these days just fall apart for you. Next week I should start at 2:06 and work up if I feel good. *shakes head*

I think you reach your strength limit before you reach your max cv capabilities. So your muscles cannot work harder, but your cv system has some headroom. This happens often on rate capped stuff, as it is more pointing to strength than cv fitness.
Intense muscular pain is another indicator for that and a good mental strength cannot prevent that fading or even bailing. Mental strength is only helpful on the cv side, when you *think* you cannot go longer, but indeed you can.

[alex9026]

Time Meters Pace Watts Cal/Hr S/M
7:47.3 2,400 1:37.3 379 1605 29
0:18.1 100 1:30.5 472 1925 43
r: 0:30 91
2:59.4 900 1:39.6 354 1516 28
r: 0:30 67
2:56.4 900 1:38.0 372 1579 28
r: 0:30 59
1:33.4 500 1:33.4 430 1778 33
r217

A typical bout of can't be bothered itis between night shifts, so a short and sharp CTC attempt to keep the cogs turning. Purposely went easy on the 100m as I banked on gaining my time on the 900's, which I was happy with. Not much buzz on the 500m, paced it through. There is a sub 7:45 on the cards with another attempt.