What Training Have You Done Today?

[alex9026]

Lost Ergzone due to a phone call during first rest period. 5x1500/5:00 looked like this (pace):

1:42.3
1.42.0
1:41.8
1:41.5
1:38.6

First four at r27, last one r30. That one hurt. Warm up and cool down took me past 21k for the morning. Not often I get weeks like this to get higher volume in, nice to take advantage of it.

[p_b82]

RT loop - rule was 1 hour at a pace that was sustainable (sub 170 for me) - then a last blast to complete the loop at 1:00:00 plus.

Touch slower than I thought it would be, but it was comfortable - apart from my customary leg numbness after 40mins - really might have to bite the bullet and find alternative seat options.

There was a person who'd clocked up 42k on the RT loop today & doing it at a paster pace than me as they went past me at 35k - I caught them up at the 42k point when I put in the quick last 1k

Oh and no food before, just a cuppa and some water - which is usually when I find excuses to quit early.

Time Meters Pace Watts Cal/Hr S/M
1:04:00.9 14,016 2:17.0 136 768 23 163
5:00.0 1,085 2:18.2 132 755 23 144
10:00.0 1,094 2:17.1 136 767 23 156
15:00.0 1,098 2:16.6 137 772 23 161
20:00.0 1,090 2:17.6 134 762 23 162
25:00.0 1,093 2:17.2 135 766 23 161
30:00.0 1,091 2:17.4 135 763 23 165
35:00.0 1,078 2:19.1 130 747 23 165
40:00.0 1,083 2:18.5 132 753 24 162
45:00.0 1,081 2:18.7 131 750 23 166
50:00.0 1,074 2:19.6 128 742 23 165
55:00.0 1,088 2:17.8 134 759 23 167
1:00:00.0 1,086 2:18.1 133 757 23 169
1:04:00.9 977 2:03.2 187 942 27 188

[p_b82]

This puts my battles with sleep in to some perspective. I don't have it half as bad. I struggle massively around shifts, I can be up at 4am one day then working a block of night shifts the next and my body clock doesn't know where it's at. During my days off (anything from 2-4) I've no issues, between shifts it is the odd little block where I'll sleep. I can be exhausted, but something triggers my brain to wake me, or keep me awake... I wouldn't be able to put the training in that I do without the respite from the few nights of deprivation.

It frustrates me when Doctors and "sleep experts" make it sound so darn easy...

The lack of routine part is one of the worst things for good sleep hygiene - so not surprised that inconsistent shift patterns really monkey around with your sleep.

almost every monday morning for 9 years I'd have to get up between 3-6am (depending on the flight time) to head off to work - via 90min drive to the airport - as it was regular I just got used to it. got home normally between 9pm-midnight Friday; made for short weekends!

There are a few tricks you can play on the mind/body to help with with convincing it that all is normal - but they are basically set things you do every-time you go to bed regardless of the time, so the systems go "oh ok, you've just done XYZ time for sleep"

[petererg]

RT loop - rule was 1 hour at a pace that was sustainable (sub 170 for me) - then a last blast to complete the loop at 1:00:00 plus.

Touch slower than I thought it would be, but it was comfortable - apart from my customary leg numbness after 40mins - really might have to bite the bullet and find alternative seat options.

There was a person who'd clocked up 42k on the RT loop today & doing it at a paster pace than me as they went past me at 35k - I caught them up at the 42k point when I put in the quick last 1k

Oh and no food before, just a cuppa and some water - which is usually when I find excuses to quit early.

Time Meters Pace Watts Cal/Hr S/M
1:04:00.9 14,016 2:17.0 136 768 23 163
5:00.0 1,085 2:18.2 132 755 23 144
10:00.0 1,094 2:17.1 136 767 23 156
15:00.0 1,098 2:16.6 137 772 23 161
20:00.0 1,090 2:17.6 134 762 23 162
25:00.0 1,093 2:17.2 135 766 23 161
30:00.0 1,091 2:17.4 135 763 23 165
35:00.0 1,078 2:19.1 130 747 23 165
40:00.0 1,083 2:18.5 132 753 24 162
45:00.0 1,081 2:18.7 131 750 23 166
50:00.0 1,074 2:19.6 128 742 23 165
55:00.0 1,088 2:17.8 134 759 23 167
1:00:00.0 1,086 2:18.1 133 757 23 169
1:04:00.9 977 2:03.2 187 942 27 188

Nice session.

[petererg]

Standard 10k.

Time Meters Pace Watts Cal/Hr S/M
39:59.9 10,004 1:59.9 203 998 25 150
7:56.3 2,000 1:59.0 207 1013 24 149
7:58.2 4,000 1:59.5 205 1004 25 148
7:59.5 6,000 1:59.8 203 999 25 150
7:59.2 8,000 1:59.8 204 1000 26 152
8:04.6 10,000 2:01.1 197 977 26 154
0:01.9 10,004 3:57.5 26 389 0 153

[alex9026]

Touch slower than I thought it would be, but it was comfortable - apart from my customary leg numbness after 40mins - really might have to bite the bullet and find alternative seat options.

I received a silicone pad for Christmas and really wish I had bought one sooner. Last year, I was often struggling with leg numbness, mostly in my calf and whilst I had nothing conclusive to prove it, I had a feeling it was stemming from a nerve in my glute. Tried a few home made fixes, but for example a towel would get so wet with sweat, that would cause other issues. Since the pad, I've had no issues and nothing else has changed. A pain free 90 minutes is norm now, where previously I was doing well to finish a 60 minute piece (the numbness would creep in circa 30 mins on, often getting progressively worse).

[Dangerscouse]

Last year, I was often struggling with leg numbness

I forgot about that. You really were struggling at times.

[putridp]

Yesterday I felt it was time I should do some intervals, it had been 4 weeks since the last set. I got the dread going into it and the session felt terrible, worse than usual, possibly relating to being a little sore from weights the day before. I lost the psychological battle in number 7 and barely got through number 8, but I managed a session PB by 2.7s despite the rating averaging 1 spm less. A good example of 'type 2' fun - it's only fun afterwards.

Code: Select all

8x500m/2:00r 13:05.9 PB

Time	Meters	Pace	S/M	HR
13:05.9	4,000	1:38.2	37
1:37.8	500		34
1:37.2	500		36	
1:36.8	500		37	167
1:37.4	500		38	170
1:38.2	500		38	170
1:38.8	500		38	169
1:40.3	500		37	168
1:39.5	500		37
r1,918

This afternoon I did a 16,000m at 2:05/r20, rested for an hour before a 10,000m at 2:00/r20. Pace and rate strict throughout. Much more meditative

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
1:06:40	16,000	2:05.0	179 20	130
13:20.1	3,200	2:05.0	20	131
13:19.8	6,400	2:04.9	20	130
13:19.9	9,600	2:04.9	20	131
13:20.1	12,800	2:05.0	20	130
13:20.3	16,000	2:05.0	20	132

Time	Meters	Pace	S/M	HR
39:59.9	10,000	1:59.9	20	145
7:59.9	2,000	1:59.9	20	141
8:00.1	4,000	2:00.0	20	144
7:59.9	6,000	1:59.9	20	147
8:00.0	8,000	2:00.0	20	147
8:00.0	10,000	2:00.0	20	148

[Jbrown1215]

Touch slower than I thought it would be, but it was comfortable - apart from my customary leg numbness after 40mins - really might have to bite the bullet and find alternative seat options.

I received a silicone pad for Christmas and really wish I had bought one sooner. Last year, I was often struggling with leg numbness, mostly in my calf and whilst I had nothing conclusive to prove it, I had a feeling it was stemming from a nerve in my glute. Tried a few home made fixes, but for example a towel would get so wet with sweat, that would cause other issues. Since the pad, I've had no issues and nothing else has changed. A pain free 90 minutes is norm now, where previously I was doing well to finish a 60 minute piece (the numbness would creep in circa 30 mins on, often getting progressively worse).

Curious what seat pad you ended up getting?

[Dangerscouse]

After another heavy night celebrating a few birthdays, this was fuelled by ethanol. I decided to add in a few rests just to give me a bit of respite, but I wish I'd made them two minutes.

Intervals
Time Meters Pace Watts Cal/Hr S/M
1:35:59.8 24,000 1:59.9 203 997 20 135
8:03.6 2,000 2:00.9 198 981 20 123
8:02.6 2,000 2:00.6 199 985 20 130
8:02.2 2,000 2:00.5 200 987 20 135
r: 1:00 21
7:52.0 2,000 1:58.0 213 1033 22 136
7:52.2 2,000 1:58.0 213 1032 22 138
7:52.0 2,000 1:58.0 213 1033 22 143
r: 1:00 25
8:07.4 2,000 2:01.8 193 965 20 136
8:05.7 2,000 2:01.4 195 972 20 134
8:05.5 2,000 2:01.3 196 973 20 136
r: 1:00 20
7:58.9 2,000 1:59.7 204 1001 22 136
7:58.9 2,000 1:59.7 204 1001 22 141
7:58.8 2,000 1:59.7 204 1002 22 140
r66

[petererg]

10k. A bit random workout for me. My HR was high from the start, but did not increase a lot when I lowered my pace.

Time Meters Pace Watts Cal/Hr S/M
43:22.0 10,000 2:10.1 159 847 22 136
8:52.9 2,000 2:13.2 148 809 22 134
8:59.1 4,000 2:14.7 143 792 21 135
8:32.6 6,000 2:08.1 166 872 22 138
8:29.9 8,000 2:07.4 169 881 23 137
8:27.5 10,000 2:06.8 171 889 23 141

[alex9026]

Curious what seat pad you ended up getting?

Vapor Fitness. I was a little dubious at first, ultimately it is just a seat shaped piece of rubber! But works a treat for me, and I just row in a pair of shorts, not rowing specific.

I forgot about that. You really were struggling at times.

It certainly took away the joy of erg'ing, glad I found my fix.

[alex9026]

After another heavy night celebrating a few birthdays, this was fuelled by ethanol. I decided to add in a few rests just to give me a bit of respite, but I wish I'd made them two minutes.

Intervals
Time Meters Pace Watts Cal/Hr S/M
1:35:59.8 24,000 1:59.9 203 997 20 135
8:03.6 2,000 2:00.9 198 981 20 123
8:02.6 2,000 2:00.6 199 985 20 130
8:02.2 2,000 2:00.5 200 987 20 135
r: 1:00 21
7:52.0 2,000 1:58.0 213 1033 22 136
7:52.2 2,000 1:58.0 213 1032 22 138
7:52.0 2,000 1:58.0 213 1033 22 143
r: 1:00 25
8:07.4 2,000 2:01.8 193 965 20 136
8:05.7 2,000 2:01.4 195 972 20 134
8:05.5 2,000 2:01.3 196 973 20 136
r: 1:00 20
7:58.9 2,000 1:59.7 204 1001 22 136
7:58.9 2,000 1:59.7 204 1001 22 141
7:58.8 2,000 1:59.7 204 1002 22 140
r66

Some big metres on minimal rest and a low rating, nice work.

[alex9026]

51:56.3 13,200 1:58.0 213 1032 19
12:59.6 3,300 1:58.1 212 1030 20
12:58.3 6,600 1:57.9 213 1034 19
12:58.7 9,900 1:57.9 213 1033 20
12:59.6 13,200 1:58.1 212 1030 20

Post squat session, slightly random number to take me past 100k for the week.

[Dangerscouse]

Some big metres on minimal rest and a low rating, nice work.

Thanks Alex, but I feel hollowed out now, so it might not have been a good idea. I hoped that it would be a good hangover cure, but it doesn't seem to be.

The best thing is that I talked myself out of doing 30k, which would have destroyed me today, and with the Carabao Cup final today, and hosting five mates that isn't an option.