What Training Have You Done Today?

[Dangerscouse]

I did too! I just didn't follow my plan nearly as well as you appear to have followed yours!

I'm following my plan to perfection. I plan to not do it, and watch all of you lot thrash it out

[iangallagher]

Did the CTC today......must say it was pretty miserable. Was happy to meet my goal (barely) of avg. sub 1:30 but it crushed me and never felt comfortable. I think I need to do more short intervals to get ready for World Indoor Sprints as I am way less comfortable on the shorter stuff than I used to be. Anyway, here is what I did:

Mtrs/Time/Pace/SPM

2500/7:29.6/1:29.9/37

100/0:17.6/1:28.0/41
200/0:34.9/1:27.2/39
300/0:52.6/1:27.6/39
400/1:12.5/1:30.6/36
500/1:33.0/1:33.0/33
400/1:14.0/1:32.5/35
300/0:52.9/1:28.2/38
200/0:35.0/1:27.6/40
100/0:17.1/1:25.4/44

good stuff Keith. Its a real nasty one and the pain builds up quick!

[btlifter]

I did too! I just didn't follow my plan nearly as well as you appear to have followed yours!

I'm following my plan to perfection. I plan to not do it, and watch all of you lot thrash it out

My 100km training plan is going the same way!

[Sb13ky]

AM:

30:00 @ 2:05.5 SS

PM:

4000m warm up

3x2000m @ 6k pace @ R30 on 5:00 rest
(7:09.0, 7:09.3, 7:09.3)

2000m cool down

I was in control but that was tough. I find the Wednesday’s 5-6k work is always the hardest workout of the week.

[MartinSH4321]

Did the CTC today......must say it was pretty miserable. Was happy to meet my goal (barely) of avg. sub 1:30 but it crushed me and never felt comfortable. I think I need to do more short intervals to get ready for World Indoor Sprints as I am way less comfortable on the shorter stuff than I used to be. Anyway, here is what I did:

Mtrs/Time/Pace/SPM

2500/7:29.6/1:29.9/37

100/0:17.6/1:28.0/41
200/0:34.9/1:27.2/39
300/0:52.6/1:27.6/39
400/1:12.5/1:30.6/36
500/1:33.0/1:33.0/33
400/1:14.0/1:32.5/35
300/0:52.9/1:28.2/38
200/0:35.0/1:27.6/40
100/0:17.1/1:25.4/44

Well done Keith, looks very well paced and you hit the target!

[hjs]

Skierg.

“All in one”

20x537 10.7k 155.5 free rate, drag 115 av rate 35

Format. 3/1 on/off 154.0/2.05. Or 1600 on, with 2.05 active rest.
Overall bit faster. In the gardenhouse, 2c which was a bit chilly in shorts and tanktop.

[max_ratcliffe]

Skierg.

“All in one”

20x537 10.7k 155.5 free rate, drag 115 av rate 35

Format. 3/1 on/off 154.0/2.05. Or 1600 on, with 2.05 active rest.
Overall bit faster. In the gardenhouse, 2c which was a bit chilly in shorts and tanktop.

Do you use chalk on the handles Henry?
I tried to do an hour today (never gone over 5k in one go, so probably a bit ambitious), but bailed as I was struggling to hold onto the handles. Probably just too much ammunition for the chimp TBH... not helped by my son messaging me saying he'd been bitten by a spider.

[hjs]

Skierg.

“All in one”

20x537 10.7k 155.5 free rate, drag 115 av rate 35

Format. 3/1 on/off 154.0/2.05. Or 1600 on, with 2.05 active rest.
Overall bit faster. In the gardenhouse, 2c which was a bit chilly in shorts and tanktop.

Do you use chalk on the handles Henry?
I tried to do an hour today (never gone over 5k in one go, so probably a bit ambitious), but bailed as I was struggling to hold onto the handles. Probably just too much ammunition for the chimp TBH... not helped by my son messaging me saying he'd been bitten by a spider.

No, just the handle. From 5k to an hour is simply to much. It took me also time to get used to longer distances. Now a 10k is very doable.

[KeithT]

Did the CTC today......must say it was pretty miserable. Was happy to meet my goal (barely) of avg. sub 1:30 but it crushed me and never felt comfortable. I think I need to do more short intervals to get ready for World Indoor Sprints as I am way less comfortable on the shorter stuff than I used to be. Anyway, here is what I did:

Mtrs/Time/Pace/SPM

2500/7:29.6/1:29.9/37

100/0:17.6/1:28.0/41
200/0:34.9/1:27.2/39
300/0:52.6/1:27.6/39
400/1:12.5/1:30.6/36
500/1:33.0/1:33.0/33
400/1:14.0/1:32.5/35
300/0:52.9/1:28.2/38
200/0:35.0/1:27.6/40
100/0:17.1/1:25.4/44

good stuff Keith. Its a real nasty one and the pain builds up quick!

Was hoping I could match your result but couldn't. Its produce power in the end.amazing how your body just cant

[KeithT]

Did the CTC today......must say it was pretty miserable. Was happy to meet my goal (barely) of avg. sub 1:30 but it crushed me and never felt comfortable. I think I need to do more short intervals to get ready for World Indoor Sprints as I am way less comfortable on the shorter stuff than I used to be. Anyway, here is what I did:

Mtrs/Time/Pace/SPM

2500/7:29.6/1:29.9/37

100/0:17.6/1:28.0/41
200/0:34.9/1:27.2/39
300/0:52.6/1:27.6/39
400/1:12.5/1:30.6/36
500/1:33.0/1:33.0/33
400/1:14.0/1:32.5/35
300/0:52.9/1:28.2/38
200/0:35.0/1:27.6/40
100/0:17.1/1:25.4/44

Well done Keith, looks very well paced and you hit the target!

Thanks, I am satisfied with result, not thrilled but it was all I had.I need to do some work on short intervals - lost some of my ability with them.

[flatbread]

Upper back steadily getting there -- probably about 3 weeks away, to stay on the safe side. In two weeks, I'll look for some slides -- mainly as a means of forcing myself to go easily when I do row, as it will take me a while to get the hang of those. And, the emphasis now is on the bike, anyway. Weight is coming back down -- 77kg today. Should be back at 75 by the hilly races, if they still happen.

M -- 50min easy recovery. 170w, HR never cracked 95bpm.
Tues -- 5 x 4 min TR @ 365w, then a block of 30min @ 280w (equivalent to a 1:59/500 pace).
Wed -- 45min @ 280w, then 2 x 20 @ 305w (about like 1:54/500 or so).

I've hopped on Zwift after resisting it for years. Being limited to one gear (my indoor rig is my old track racing bike with a powermeter) means probably no Zwift races, but the courses are engaging and it does help the time pass. If any of ya'll are on there, my Zwift is Joo Joo the Wonder Sloth*



* As a human, I'm just ok. But for a sloth, I'm amazing.

[ampire]

Upper back steadily getting there -- probably about 3 weeks away, to stay on the safe side. In two weeks, I'll look for some slides -- mainly as a means of forcing myself to go easily when I do row, as it will take me a while to get the hang of those. And, the emphasis now is on the bike, anyway. Weight is coming back down -- 77kg today. Should be back at 75 by the hilly races, if they still happen.

M -- 50min easy recovery. 170w, HR never cracked 95bpm.
Tues -- 5 x 4 min TR @ 365w, then a block of 30min @ 280w (equivalent to a 1:59/500 pace).
Wed -- 45min @ 280w, then 2 x 20 @ 305w (about like 1:54/500 or so).

I've hopped on Zwift after resisting it for years. Being limited to one gear (my indoor rig is my old track racing bike with a powermeter) means probably no Zwift races, but the courses are engaging and it does help the time pass. If any of ya'll are on there, my Zwift is Joo Joo the Wonder Sloth*



* As a human, I'm just ok. But for a sloth, I'm amazing.

I have upper back issues (and lower as well) and slides help a lot.


Did another really slow and easy 30 min, starting to feel better.
Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,557m 2:17.2 135 765 19
6:00.0 1,308m 2:17.6 134 762 19
12:00.0 1,316m 2:16.7 137 770 19
18:00.0 1,303m 2:18.1 133 756 19
24:00.0 1,310m 2:17.4 135 764 19
30:00.0 1,322m 2:16.1 139 777 20

[Dangerscouse]

My 100km training plan is going the same way!

Hahaha, it's a foolproof plan mate. Intend to not do it, and you'll always be a winner

[mict450]

Upper back steadily getting there -- probably about 3 weeks away, to stay on the safe side. In two weeks, I'll look for some slides -- mainly as a means of forcing myself to go easily when I do row, as it will take me a while to get the hang of those.

Glad you're feeling better. When I went dynamic, I initially had a problem banging off the front & back stops. Your stroke looks a lot better than what I had, so you should adapt easier. Just start at a good middle position & you should be golden. It makes it easier to aim the fan at yourself & you may want to use a headband.

[Tony Cook]

4 x 2k again today. At 15’ starts max.
Time Meters Pace Watts Cal/Hr S/M
27:45.7 8,000m 1:44.1 310 1367 29 166
6:57.9 2,000m 1:44.4 307 1356 29 160
6:57.8 2,000m 1:44.4 307 1357 29 165
6:57.1 2,000m 1:44.2 309 1362 29 168
6:52.9 2,000m 1:43.2 318 1395 31 171
Rated up to 36 spm for last 250 of last rep - still feels odd.