What Training Have You Done Today?

[Sakly]

Gym session today.
Tried again to match meters/pace per split during the skierg warmup for fun. Most of the meters with eyes closed, but worked well

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	3,945	1:54.0	236	1111	44
3:00.0	789	1:54.0	236	1111	45
6:00.0	789	1:54.0	236	1111	45
9:00.0	789	1:54.0	236	1111	44
12:00.0	789	1:54.0	236	1111	43
15:00.0	789	1:54.0	236	1111	44

First time hexbar deadlifts again, reduced weight to 120kg and reps to 4x6, less explosive, more controlled. This felt easy.
Then some inclined bench, lat pull, leg extension/curl, bench press/rows at machines in a superset. Weights not so much reduced, feeling nearly as strong as before my issues.
At the end of the gym session I thought some intervals would still work and programmed the CTC on the skierg.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
2:02.7	700	1:27.6	520	2089	63
0:17.9	100	1:29.5	488	1980	64
0:17.2	100	1:26.0	550	2193	63
0:18.2	100	1:31.0	464	1898	59
0:17.3	100	1:26.5	541	2161	66
0:17.5	100	1:27.5	522	2098	62
0:17.3	100	1:26.5	541	2161	66
0:17.3	100	1:26.5	541	2161	66

Very difficult to match the rolling starts on the skierg. Messed it up completely on the 3rd
In general, no explosiveness and stroke control, muscles were already shot. But I got a good feeling for the workout.

[jcross485]

7/5 - Aerobic work. 5k, 6k, 5k (1:00 rest).

A bunch of meters to finish off the week at home and get ready for more intensity next week. Very pleased with this one overall as pace / power was in a great place for the HR. Felt like I had a good rhythm and feel for each stroke. This pace / power is about :01 / 500m faster than my marathon from a year and a half ago that was done in low 40's temps as opposed to 80+ today, and HR stayed in a great place. While I don't necessarily have the volume of training in me right now to be prepared for a good marathon, I am very eager to see where I am later this year on the longer stuff.

Time Meters Pace Watts Cal/Hr S/M
1:05:31.3 16,000 2:02.8 189 949 18 140

4:06.1 1,000 2:03.0 188 946 18 126
4:06.0 1,000 2:03.0 188 947 18 131
4:05.9 1,000 2:02.9 188 948 18 136
4:05.8 1,000 2:02.9 189 948 18 140
4:05.7 1,000 2:02.8 189 949 18 142
r: 1:00 29
4:05.7 1,000 2:02.8 189 949 18 140
4:05.7 1,000 2:02.8 189 949 18 141
4:05.6 1,000 2:02.8 189 950 18 143
4:05.5 1,000 2:02.7 189 951 18 144
4:05.6 1,000 2:02.8 189 950 18 143
4:05.7 1,000 2:02.8 189 949 18 144
r: 1:00 29
4:05.7 1,000 2:02.8 189 949 18 140
4:05.6 1,000 2:02.8 189 950 18 142
4:05.6 1,000 2:02.8 189 950 18 144
4:05.6 1,000 2:02.8 189 950 18 145
4:05.5 1,000 2:02.7 189 951 18 144
r58

[flatbread]

Bike day

75min at 223w. 100kj and done.

[Sakly]

60min low rate with a bit higher stroke power. Felt a little bit exhausting due to a more intense gym session yesterday. Semi-blind (HR, rate, remaining time).

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
1:00:00	14,698	2:02.4	191	955	17	148
7:30.0	1,843	2:02.0	192	961	18	144
15:00.0	1,841	2:02.2	192	959	17	145
22:30.0	1,838	2:02.4	191	956	17	147
30:00.0	1,836	2:02.5	190	954	17	149
37:30.0	1,833	2:02.7	189	951	17	149
45:00.0	1,838	2:02.4	191	956	17	150
52:30.0	1,833	2:02.7	189	951	17	152
1:00:00	1,837	2:02.4	190	955	18	153

[flatbread]

100min, 23k. Steady base day.

[jcross485]

7/6 - Strength work. Elbows were feeling a bit better so added weighted pull-ups and weighted dips back in, albeit rather conservatively. Finished the session in under 50 mins and felt strong throughout.

Warmup: Band Dislocations, Barbell Row, Standing Press, SLDL/RDL, Band Dislocations (10 reps each).

Deadlift: 135 x 3, 205 x 2, 255 x 1, 295 x 1, 335 x 1, 375 x 1 x 5 sets

Weighted Pull-Up & Weighted Dip: BW x 3, +25lbs x 3 x 5 sets

Ab Wheel Rollout: BX x 5, +10kg Weight Vest x 5 x 5 sets

[Dangerscouse]

Yesterday was hopefully when things bottomed out. I had to do a very steady session, otherwise I'd have done nothing at all. Today felt totally different, so I went for my favourite intervals sessions 1k repeats on undefined rests.

It looks like I bailed out too early as the 4k was supposed to be a cooldown but it felt good. Having said that, I definitely needed to leave this session knowing I was capable of more.

Time Meters Pace Watts Cal/Hr S/M
25:33.9 7,000 1:49.5 266 1215 26 145
3:56.3 1,000 1:58.1 212 1030 23 125
r: 0:34 13
3:48.2 1,000 1:54.1 236 1110 25 136
r: 0:47 15
3:41.5 1,000 1:50.7 258 1186 26 143
r: 1:04 20
3:37.6 1,000 1:48.8 272 1235 26 146
r: 1:07 14
3:34.7 1,000 1:47.3 283 1273 27 151
r: 1:37 14
3:26.1 1,000 1:43.0 320 1400 30 160
r: 2:26 25
3:29.6 1,000 1:44.8 304 1346 29 160
r: 0:31 23
r124

15:57.9 4,000 1:59.7 204 1001 17 143
2:05.4 500 2:05.4 177 910 18 127
2:02.5 1,000 2:02.5 190 955 18 135
2:00.3 1,500 2:00.3 201 991 17 142
1:58.9 2,000 1:58.9 208 1016 18 145
1:58.8 2,500 1:58.8 209 1018 18 147
1:58.3 3,000 1:58.3 211 1027 18 148
1:57.7 3,500 1:57.7 215 1038 18 151
1:56.0 4,000 1:56.0 224 1071 18 152

[Sakly]

Yesterday was hopefully when things bottomed out. I had to do a very steady session, otherwise I'd have done nothing at all. Today felt totally different, so I went for my favourite intervals sessions 1k repeats on undefined rests.

It looks like I bailed out too early as the 4k was supposed to be a cooldown but it felt good. Having said that, I definitely needed to leave this session knowing I was capable of more.

Time Meters Pace Watts Cal/Hr S/M
25:33.9 7,000 1:49.5 266 1215 26 145
3:56.3 1,000 1:58.1 212 1030 23 125
r: 0:34 13
3:48.2 1,000 1:54.1 236 1110 25 136
r: 0:47 15
3:41.5 1,000 1:50.7 258 1186 26 143
r: 1:04 20
3:37.6 1,000 1:48.8 272 1235 26 146
r: 1:07 14
3:34.7 1,000 1:47.3 283 1273 27 151
r: 1:37 14
3:26.1 1,000 1:43.0 320 1400 30 160
r: 2:26 25
3:29.6 1,000 1:44.8 304 1346 29 160
r: 0:31 23
r124

15:57.9 4,000 1:59.7 204 1001 17 143
2:05.4 500 2:05.4 177 910 18 127
2:02.5 1,000 2:02.5 190 955 18 135
2:00.3 1,500 2:00.3 201 991 17 142
1:58.9 2,000 1:58.9 208 1016 18 145
1:58.8 2,500 1:58.8 209 1018 18 147
1:58.3 3,000 1:58.3 211 1027 18 148
1:57.7 3,500 1:57.7 215 1038 18 151
1:56.0 4,000 1:56.0 224 1071 18 152

I think you were the one telling me we need to talk about cooldown and how it should look like

[alex9026]

17:05.7 5,000 1:42.5 324 1416 25
3:26.4 1,000 1:43.2 318 1395 25
3:25.1 2,000 1:42.5 325 1416 25
3:25.6 3,000 1:42.8 322 1408 25
3:26.0 4,000 1:43.0 320 1402 25
3:22.6 5,000 1:41.3 337 1458 26

A 5k PB. The most important thing after last week's aborted 2k was to finish it, so I set out at 6k pace with a little push in the last few hundred metres. Part of me wishes I'd started to wind it up earlier, but it's still a giant step closer to sub 17. I turn 35 end of August, that would be a nice present

On the subject of cool downs:

35:52.2 9,000 1:59.5 205 1004 18
12:25.5 3,000 2:04.2 182 927 18
12:08.2 6,000 2:01.3 196 973 18
11:18.5 9,000 1:53.0 242 1132 19

A good morning, I should sleep well later before night shift...

[Sakly]

17:05.7 5,000 1:42.5 324 1416 25
3:26.4 1,000 1:43.2 318 1395 25
3:25.1 2,000 1:42.5 325 1416 25
3:25.6 3,000 1:42.8 322 1408 25
3:26.0 4,000 1:43.0 320 1402 25
3:22.6 5,000 1:41.3 337 1458 26

A 5k PB. The most important thing after last week's aborted 2k was to finish it, so I set out at 6k pace with a little push in the last few hundred metres. Part of me wishes I'd started to wind it up earlier, but it's still a giant step closer to sub 17. I turn 35 end of August, that would be a nice present

On the subject of cool downs:

35:52.2 9,000 1:59.5 205 1004 18
12:25.5 3,000 2:04.2 182 927 18
12:08.2 6,000 2:01.3 196 973 18
11:18.5 9,000 1:53.0 242 1132 19

A good morning, I should sleep well later before night shift...

That's such a huge step! Now you are way ahead and I doubt to get near to you again near time...

[rdraheim]

I'm trying to piecemeal data together from my SkillRow app and a cardio setting on my Garmin watch with a HR strap.

Anyways (as usual: setting:4/10 and df of 125).

Tried to capture a 500m time to build an estimated 2k time to shoot for before Pete's as a baseline.

1 x 2k warm up in 10.30 keeping HR below 140.

500m sprint: 1.46.1 W: 275. HR: 93 at start and 173 at finish.

1 x 2k cool down in 10.30 keeping HR below 140.

For a time 2k, I'll pace for 8:00 after a 1k warm up and do a 1k cool down later in the week.

The HR strap is quite good. Need a max HR test as 173 isn't likely the highest and was increasing at the end of the 500m.

[Jbrown1215]

17:05.7 5,000 1:42.5 324 1416 25
3:26.4 1,000 1:43.2 318 1395 25
3:25.1 2,000 1:42.5 325 1416 25
3:25.6 3,000 1:42.8 322 1408 25
3:26.0 4,000 1:43.0 320 1402 25
3:22.6 5,000 1:41.3 337 1458 26

A 5k PB. The most important thing after last week's aborted 2k was to finish it, so I set out at 6k pace with a little push in the last few hundred metres. Part of me wishes I'd started to wind it up earlier, but it's still a giant step closer to sub 17. I turn 35 end of August, that would be a nice present

On the subject of cool downs:

35:52.2 9,000 1:59.5 205 1004 18
12:25.5 3,000 2:04.2 182 927 18
12:08.2 6,000 2:01.3 196 973 18
11:18.5 9,000 1:53.0 242 1132 19

A good morning, I should sleep well later before night shift...

Great work on the PB, Alex, and a strong finish at that! I assume this is a significant improvement over your prior PB? I mean this in the most complimentary way, you've got potential to go MUCH faster if you can get used to rating higher for these mid-distance pieces. Your volume over the recent months suggests your aerobic capacity can support it, it's just a matter of spending time at the higher rates to acclimate. I would not be surprised if a 1:41.0 is within reach soon if you can get comfortable sitting at ~r27/28.

[nick rockliff]

17:05.7 5,000 1:42.5 324 1416 25
3:26.4 1,000 1:43.2 318 1395 25
3:25.1 2,000 1:42.5 325 1416 25
3:25.6 3,000 1:42.8 322 1408 25
3:26.0 4,000 1:43.0 320 1402 25
3:22.6 5,000 1:41.3 337 1458 26

A 5k PB. The most important thing after last week's aborted 2k was to finish it, so I set out at 6k pace with a little push in the last few hundred metres. Part of me wishes I'd started to wind it up earlier, but it's still a giant step closer to sub 17. I turn 35 end of August, that would be a nice present

On the subject of cool downs:

35:52.2 9,000 1:59.5 205 1004 18
12:25.5 3,000 2:04.2 182 927 18
12:08.2 6,000 2:01.3 196 973 18
11:18.5 9,000 1:53.0 242 1132 19

A good morning, I should sleep well later before night shift...

Good step towards sub 17, well done.

[nick rockliff]

Decided to move my erg outdoors for a while. Used to do 95% outdoors back in the day and had forgotten how much nicer it is too.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,527 2:05.9 175 902 20 137
5:00.0 1,191 2:05.9 175 902 20 124
10:00.0 1,191 2:05.9 175 902 20 129
15:00.0 1,191 2:05.9 175 902 20 133
20:00.0 1,191 2:05.9 175 902 20 136
25:00.0 1,191 2:05.9 175 902 20 141
30:00.0 1,191 2:05.9 175 902 20 140
35:00.0 1,191 2:05.9 175 902 20 146
40:00.0 1,191 2:05.9 175 902 20 147

HR still about 10 bpm higher than it should be for this type of session but is only my third session since 13th June.

[jcross485]

7/7 - 3k warm up, 10 x 1k (1:00 rest) targeting 10k - 60:00 power, 3k cool down.

Pretty pleased with how this session went. I could tell during the short warm up it would be a good one based on how low HR stayed to start even though the garage was around 90F. I went into it thinking that keeping power in the low to mid 220's (watts) while keeping HR under 160 would be a very good result; well exceeded that with power at 225 watts and average HR in the low 150's. I went back and tracked the last couple of time I did 1k repeats on 1:00 rest and this session is far and away the best performance wise, IMO.

5/31 - 8 x 1k, 230.5 W @ 23 SR, 164.0 HR
6/11 - 10 x 1k, 211.4 W @ 20 SR, 155.4 HR
7/7 - 10 x 1k, 225.7 W @ 23 SR, 152.8 HR

Time Meters Pace Watts Cal/Hr S/M
1:03:12.5 16,000 1:58.5 210 1023 21 146

4:06.2 1,000 2:03.1 188 945 18 125
4:06.2 1,000 2:03.1 188 945 18 132
4:06.2 1,000 2:03.1 188 945 18 136
r: 1:00 36
3:51.7 1,000 1:55.8 225 1074 23 148
r: 1:00 41
3:51.6 1,000 1:55.8 225 1075 23 151
r: 1:00 40
3:51.6 1,000 1:55.8 225 1075 23 152
r: 1:00 31
3:51.6 1,000 1:55.8 225 1075 23 153
r: 1:00 28
3:51.5 1,000 1:55.7 226 1076 23 154
r: 1:00 30
3:51.6 1,000 1:55.8 225 1075 23 153
r: 1:00 26
3:51.4 1,000 1:55.7 226 1077 23 153
r: 1:00 27
3:51.3 1,000 1:55.6 226 1078 23 155
r: 1:00 30
3:51.2 1,000 1:55.6 227 1079 23 155
r: 1:00 30
3:51.1 1,000 1:55.5 227 1080 23 154
r: 1:00 28
4:06.4 1,000 2:03.2 187 944 18 144
4:06.4 1,000 2:03.2 187 944 18 145
4:06.4 1,000 2:03.2 187 944 18 144
r347