What Training Have You Done Today???
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<!--QuoteBegin-btreacy+Aug 29 2005, 07:55 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(btreacy @ Aug 29 2005, 07:55 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->New PB today for 2000m 7.18.3 absolutely knackered. Then did an easy 5k at 2.08pace. Aiming for sub 7min on 2k over the next month or so is this realistic? <br /> </td></tr></table><br /><br />No.<br /><br />Sorry for being blunt, but if you had trained more than a week, were healthy and pulled all you had and in a tactically sound way for that 7:18 then there is no way you can pull sub 7 in a month. If you do, than it's not due to physical adaptations. <br /><br />Realistic (as in it has been done by others) but very tough will be to improve physically by two seconds per week and go sub 7:10 in a month. Then just hang in there for one or two months more and possibly, you will get sub 7. <br /><br />Don't mean to be discouraging but instead to heighten the value of reaching a sub 7.<br /><br />Cheers and good luck!
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<!--QuoteBegin-Carl Henrik+Sep 2 2005, 03:19 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Carl Henrik @ Sep 2 2005, 03:19 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-btreacy+Aug 29 2005, 07:55 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(btreacy @ Aug 29 2005, 07:55 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->New PB today for 2000m 7.18.3 absolutely knackered. Then did an easy 5k at 2.08pace. Aiming for sub 7min on 2k over the next month or so is this realistic? <br /> </td></tr></table><br /><br />No.<br /><br />Sorry for being blunt, but if you had trained more than a week, were healthy and pulled all you had and in a tactically sound way for that 7:18 then there is no way you can pull sub 7 in a month. If you do, than it's not due to physical adaptations. <br /><br />Realistic (as in it has been done by others) but very tough will be to improve physically by two seconds per week and go sub 7:10 in a month. Then just hang in there for one or two months more and possibly, you will get sub 7. <br /><br />Don't mean to be discouraging but instead to heighten the value of reaching a sub 7.<br /><br />Cheers and good luck! <br /> </td></tr></table><br /><br />Carl<br /> Thanks for the reply Any suggestions on what i should do over the next few weeks/months to get to the sub 7.<br />Btreacy
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<!--QuoteBegin-btreacy+Sep 2 2005, 02:53 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(btreacy @ Sep 2 2005, 02:53 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Carl<br /> Thanks for the reply Any suggestions on what i should do over the next few weeks/months to get to the sub 7.<br />Btreacy <br /> </td></tr></table><br /><br />Hello<br /><br />If you want big short term improvements fast, you should perform a 4x1k once a week and something like a (3-4)x2k or 3x10min session or a hard 6-10k (or even 60min if you are in to it) once a week as well. Try to fit in three easy days and two rest days around these. Exactly how you do the easy days are not important as long as they are at an appropriate intensity at about 55% of 2k wattage which is the same as your 4x1k wattage. You may throw in some bursts of higher intensities on one easy day just to build confidence and comfort but it should just be for fun, and overall still an easy session, although the averge intensity may rise quite a bit above 55, try keeping below 65%. <br /><br />Remember your average pace or wattage from each weeks 4x1k and set out to improve on this with 3w (about 0.3s/500m) the next week.<br /><br />Example<br />last weeks average: 280w<br />this weeks 4x1k:<br />1st k: 280w<br />2nd k: 282w<br />3rd k: 284<br />4th k: 286<br />this weeks average: 283w<br /><br />If you can improve with 3w that is great, if you can improve with 4.5w well, that is even more great and corresponds to a 2s/week improvement. <br /><br />Good luck and let us know how you fare, no matter what training you do.
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Tried my 1st 4 x 1k today without basically having done any speedwork this summer. Results of this <b>grueling, cruel, and twisted</b> workout.<br /><br />1k : 1:46. 9 @ 27<br />2k : 1:47.0 @ 27<br />3k : 1:48.6 @ 26<br />4k : 1:48.6 @ 26<br /><br />Average of 1:47.8 @ 27, my best 2k having been 1:47.4 about a month ago, I'm not terribly dissapointed as from what I understand a really tough 4 x 1k is about 1 split second off your 2k PB, so this would be an improvement.. It really got tough in the second half especially keeping up with a higher stroke rate then the 20-24 I had been used too.. I'm not sure I plan on doing this again, but if I do, I'll aim for that elusive 1:47.0
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<!--QuoteBegin-Neb154+Sep 3 2005, 05:10 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Neb154 @ Sep 3 2005, 05:10 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Tried my 1st 4 x 1k today without basically having done any speedwork this summer. Results of this <b>grueling, cruel, and twisted</b> workout.<br /><br />1k : 1:46. 9 @ 27<br />2k : 1:47.0 @ 27<br />3k : 1:48.6 @ 26<br />4k : 1:48.6 @ 26<br /><br />Average of 1:47.8 @ 27, my best 2k having been 1:47.4 about a month ago, I'm not terribly dissapointed as from what I understand a really tough 4 x 1k is about 1 split second off your 2k PB, so this would be an improvement.. It really got tough in the second half especially keeping up with a higher stroke rate then the 20-24 I had been used too.. I'm not sure I plan on doing this again, but if I do, I'll aim for that elusive 1:47.0 <br /> </td></tr></table><br /><br />Great going on completing the piece, it was clearly a fly and die, so must have been extra tough. Your 2k pace may be sligtly faster than your 4x1k. To me a whole split second sounds too much though. It is good practice to plan that you can only go at 4x1k pace for a 2k. Unless of course you have a lot of recent 2ks saying otherwise. <br /><br />With better pacing and a weeks improvement you may possibly reach 1:47.0 for 4x1k. But the risk is you just do another fly and die and loose overall intensity and training stimuli. Aim for 1:47.4 and see what's in the tank in the last interval, that's my advice! <br /><br />One 4x1k is a test of physique, once a week is a test of will <br /><br />Good luck!
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I guess you could call it a fly and die, but I had never done one before, so was just guestimating on the first couple. I also see that i had a typo at the end, though 1:47.0 is elusive, 1:47.4 was what I planned to be aiming for, and it is elusive as well, just not as crazy.
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alrite,<br />Did hour o power @ 1:48.5 23 spm, first of the season. Long way off my pb from back in june but I've got 8 months to break 1:45 which is a big goal for the next season.Also 40 min on the bike to round up the days work. <br /><br />Anto<a href='mailto:oneilla1@tcd.ie'>oneilla1@tcd.ie</a>
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First post on this thread....<br /><br />10k today. Monitor down and watched a dvd.<br /><br />I like putting teh monitor down every now and then - especially as I am just getting back into things after injury. It can be a nice surprise to see a faster than expected split time too.....we'll see how long that lasts.<br /><br />Cheers<br />RichardT
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8x500m<br /><br />8/22/05 Pace 1:44.0<br />Goal Pace 1:43.0<br />Actual Pace 1:42.7<br />(Note, I had 3 Guinness at Cheers between 6 & 7:30PM for an extra challenge! )<br /><br />1:42.9<br />1:42.9<br />1:42.8<br />1:42.4 <br />1:42.9<br />1:42.9<br />1:42.7<br />1:42.1 <br /><br />Note that I keep holding it under 1:43.0, because I'm afraid I'm going to fade. A few bursts, both expected and unexpected (4th rep normally isn't faster). These are starting to get tough, and will soon not just be another workout. I just hope the Guinness held me back a bit here.<br /><br />Total Meters 15,000 (500m @ 2:32 between each rep, and 7,000 total warmup/cooldown).<br /><br />Time for the shower and bed.
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Erg: 45 minutes, 2:25.8 ave/500 m, spm 27-29. Harder 20 every 500 m followed by moderate recovery<br />Weight Training: 45 minutes - upper body. Emphasis: crunches & bench presses.
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1 X 5 k @ 21 SPM<br />1X 5k @ 20 SPM<br /><br />
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Yesterday night,<br /><br />just had to share this. <br /><br />30min erg row and improved my mileage by 400 or so meters.<br />then later did a 38 minute run where I trained my heartrate avg. 173 bpm. After, did my weights. <br /><br />Yahoo!!!
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<!--QuoteBegin-JaneW.+Sep 10 2005, 05:40 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(JaneW. @ Sep 10 2005, 05:40 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->30min erg row and improved my mileage by 400 or so meters.<br />then later did a 38 minute run where I trained my heartrate avg. 173 bpm. After, did my weights. <br /> </td></tr></table><br />Congratulations Jane! 400 m is a quantum leap improvement! Following that with a 38 run with HR at close to VO2 Max level is quite amazing!<br />Just curious, do you find that your regular swim workouts are starting to make a difference in your erging?<br /><br />Regards,<br />
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Hi Francois,<br /><br />I like your speedo avatar. Thanks for your support and what helped me was your suggestion of lowering my drag factor. As for swimming being a factor in my improvement, I would say that swimming helped in lung capacity. Does that make any sense? I have to use oxygen efficiently while swimming compared to outdoor sports where I can breathe without thinking. <br /><br />Love reading everyone's posts. Hope your training is going well too, Francois . You're way ahead of me but plan on catching up.