What Training Have You Done Today???

[old] GeorgeD · Post by **[old] GeorgeD** » July 28th, 2004, 4:14 am

Thursday 28th Went after work for a change: Warmup and cooldown around a small 30min PB 8411m @ 1:47. Happier with the fact that my energy levels are starting to pick up again.

[old] Sir Pirate · Post by **[old] Sir Pirate** » July 28th, 2004, 4:58 am

Nice 30min session George, you will soon be over the 8500m 30min target. Sir Pirate

[old] chickenlegs · Post by **[old] chickenlegs** » July 28th, 2004, 6:57 am

Did 15 km today at 1:50.0 @ 22 spm. It took just under 55'. I am closing in on the hour, which is the present long distance goal. If I can manage that in summer temperatures, it should be no problem this winter. chickenlegs

[old] GeorgeD · Post by **[old] GeorgeD** » July 29th, 2004, 4:44 pm

Friday 30th Well you gotta take the bad with the good .... totally crap 30min today where I put the handle down and had a drink 3 times .... picked it up again and did just under 8k but not pretty. Have to just put it in the book and forget about it and move on to tomorrows session.

[old] Ash · Post by **[old] Ash** » July 29th, 2004, 6:42 pm

Too right George, had alot of those sessions recently but can't let them affect you. Looking forward to tomorrows 500m p.b attempt!

[old] chickenlegs · Post by **[old] chickenlegs** » July 30th, 2004, 3:08 am

Today: 16 km at 1:49.9 @ 22 spm. Just about 1.5 minute under an hour. Still amazed at a lightweight I once knew who pulled 1:45 for an hour. I bet he didn't do it in the summer. chickenlegs

[old] GeorgeD · Post by **[old] GeorgeD** » July 30th, 2004, 3:25 am

Friday 30th After crap session this morning I had to go back to gym tonight (never trained 2x before) Warmup then 5k PB 17:13.5 @ 29spm. Only a couple of seconds off but a whole lot better mentally. My 5k is now exactly 15secs quicker than the week before my 2k PB so I am wondering what that might mean if anything? ... any ideas??

[old] Nick Rockliff · Post by **[old] Nick Rockliff** » July 30th, 2004, 6:00 am

Nice going George, in this sport it's seconds that count

[old] Mark Keating · Post by **[old] Mark Keating** » July 30th, 2004, 8:23 am

First day of C2's twenty week interactive program: 18' UT1, 19 SPM, 7.9 SPI, strapless Looking at "chickenlegs'" results, I am seriously considering changing my nickname to "sparrowlegs" Mark

[old] Roland Baltutis · Post by **[old] Roland Baltutis** » July 31st, 2004, 6:13 am

After a week of cross country skiing averaging 50K per day, upon returning home I was curious how my first erg session would go. As I have done no interval or sprint work this season I decided to do a 2K erg last Monday. Would you believe 6.14.6. I was trying to beat my previous three rows recorded on Rowpro all in the 6.15 range and managed to stay in front of those boats all the way to the end. I then did a 30 minute piece the next day with the idea of not leaving the comfort zone and cruised home in 8761 m. Then on Thursday I had a go at 5Ks. Sat on 1.39.5 pace all the way together with the pace boat in Rowpro. In the end got 16.34.4. It felt really good so I might try for a sub 20 minute 6K next week. However today I was cross country skiing again trying to keep up with my mates. They dropped out after 30Ks but I kept going for another 20Ks to get my 50ks. Still feel good so I might go rowing on water tomorrow for 1 1/2 hour session. Or maybe another 50K cross country ski. Decisions, decisions. I'll see what mood I'm in the morning. Variety is the spice of life. Keep it smooth, keep it relaxed Roland Baltutis

[old] Mark Keating · Post by **[old] Mark Keating** » July 31st, 2004, 9:52 am

Nice going Roland. Today I did: 11' UT1, 19 SPM, 8.26 SPI, 2526 m 4' active rest 12' UT1, 19 SPM, 7.74 SPI, 2702 m will do another 5K or more this PM

[old] John Rupp · Post by **[old] John Rupp** » August 1st, 2004, 1:21 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Jul 23 2004, 01:48 PM)</td></tr><tr><td class='quote'>For me to today, just a 2K, legs very heavy again from cycling. Still after 2 weeks not got used to the steep climbs after 2 years on the flat.  </td></tr></table> Sir Pirate, Your legs will benefit more and you'll be stronger keeping your cadence high up the hills. When I was riding, my power output was highest at 96-102 rpm. Armstrong does most of his hill training at 95+ and over 100 rpm. Try keeping your cadence up and you should get more for your effort.

[old] Bill · Post by **[old] Bill** » August 1st, 2004, 2:16 am

Hello, 1k warmup @2:20 then stretches 8k s10ps @ 2:03 final pulse 150 avg pulse 143 - was reasonably happy with this 1k warmdown @ 2:30 then stretches Am following Paul Smiths "Stop the Madness" program Anybody else following the STM program ? Bill

[old] Sir Pirate · Post by **[old] Sir Pirate** » August 1st, 2004, 4:54 am

Early morning session for me today I am used to training at 9.00 in the evening not 9.00 in the morning 5000m 17:07.9 (1:42.8) Sir Pirate

[old] Sir Pirate · Post by **[old] Sir Pirate** » August 1st, 2004, 4:59 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (John Rupp @ Aug 1 2004, 05:21 AM)</td></tr><tr><td class='quote'> Your legs will benefit more and you'll be stronger keeping your cadence high up the hills. When I was riding, my power output was highest at 96-102 rpm. Armstrong does most of his hill training at 95+ and over 100 rpm. Try keeping your cadence up and you should get more for your effort.  </td></tr></table> Thanks John, trouble is one of the hills is 12% gradient (1 in 8) can't spin my way up that one at 100rpm. I need to look at my gearing, at the moment my lowest gear is 72" Sir Pirate