What Training Have You Done Today?

[alex9026]

I've never done an interval session with rolling starts, always thought it was cheating. I never liked the 4 x 1k for 2k training, much preferred the 3 x 750. Used to do 1250 race pace, paddle 1250, then 1250 race pace. Just to get used to the pace and rate.

I didn't ever use to do rolling starts (if I can really call it that, I slow down the last few seconds to the point the flywheel has very little momentum left to generate), but my thought process is I only have one dead start in a race/time trial. However, in the interest of keeping things consistent, I should revert back to type.

Incidentally, I almost programmed a 3x1200 instead, which would be circa 4:00. Presumably those 1250's are one whole piece? That looks like a good 2k predictor... I have considered 750's in place of 500's, I don't truly know how much value there is in them (for me presently) on the basis it's a short enough distance to just "get through it". Lots of ways to approach it I guess, ultimately I just need to get comfortable and spend more time at 1:35.

As ever, a beautiful looking erg screen from you today.

[jcross485]

7/16 - 16k on the erg; 5k, 6k, 5k (1:30 rest).

Did not feel particularly good during this session; if I had to guess, a bit of residual fatigue from yesterday. I did this session a few weeks back at a slightly slower split but HR stayed much lower overall. Even though it was not the best session, it's solid work that I can build upon.

Time Meters Pace Watts Cal/Hr S/M
1:05:23.3 16,000 2:02.6 190 953 18 147

4:07.1 1,000 2:03.5 186 938 18 126
4:07.1 1,000 2:03.5 186 938 18 137
4:07.1 1,000 2:03.5 186 938 18 140
4:07.1 1,000 2:03.5 186 938 18 143
4:06.9 1,000 2:03.4 186 940 18 145
r: 1:30 34
4:02.0 1,000 2:01.0 198 979 20 146
4:02.0 1,000 2:01.0 198 979 20 150
4:02.1 1,000 2:01.0 197 979 20 155
4:02.0 1,000 2:01.0 198 979 20 159
4:02.1 1,000 2:01.0 197 979 20 161
4:02.1 1,000 2:01.0 197 979 20 161
r: 1:30 37
4:07.2 1,000 2:03.6 185 937 18 144
4:07.2 1,000 2:03.6 185 937 18 150
4:07.2 1,000 2:03.6 185 937 18 148
4:07.1 1,000 2:03.5 186 938 18 148
4:07.0 1,000 2:03.5 186 939 18 150
r71

[Dangerscouse]

I never liked the 4 x 1k for 2k training, much preferred the 3 x 750. Used to do 1250 race pace, paddle 1250, then 1250 race pace. Just to get used to the pace and rate.

I'm guessing that 750 is a typo, Rocky? Should that be 1250s?

[nick rockliff]

I never liked the 4 x 1k for 2k training, much preferred the 3 x 750. Used to do 1250 race pace, paddle 1250, then 1250 race pace. Just to get used to the pace and rate.

I'm guessing that 750 is a typo, Rocky? Should that be 1250s?

No, 3 x 750 was a great faster than race pace session. The 1250s I also mention was purely a race pace rate session.

Saying that, I wasn't one for speed work at all, just relied on my aerobic capacity

I can remember an early TOC which was 10 x 500 on 2 mins. Think I managed that sub 1:32

[flatbread]

Bike day

2hrs @ 200w -- more low HR base

[alex9026]

Saying that, I wasn't one for speed work at all, just relied on my aerobic capacity

I can remember an early TOC which was 10 x 500 on 2 mins. Think I managed that sub 1:32

That was pretty much me in my running days, I used to despise speed work/interval training. I'd just run at varying distances and paces, it's amazing how fit one can get from the simplest of approaches...

That 10x500 was very strong!

[nick rockliff]

Bit more effort today with a 30r20

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,504 1:59.9 203 998 20 139
5:00.0 1,250 2:00.0 203 997 20 129
10:00.0 1,251 1:59.9 203 998 20 135
15:00.0 1,251 1:59.9 203 998 20 140
20:00.0 1,250 2:00.0 203 997 20 143
25:00.0 1,251 1:59.9 203 998 20 145
30:00.0 1,251 1:59.9 203 998 20 147

Very sweaty!

[jcross485]

7/17 - Strength work.

A bit tired, sore / stiff going into the session and a lot of work on my plate currently so I wanted to move through it a bit quick. After a quick warm up, deadlifts actually felt good...really good. Even though it's relatively light compared to my 1RM, the weights moved much better than expected and better than my last 5 x 5 session with 315lbs. The pace started to get to me a bit on the pull-ups and dips as I they were a bit tougher than I would have liked, although I finished all sets with reps in the tank. Done in about 35 mins total.

Empty Barbell Warmup: Band Dislocations, Barbell Row, Standing Press, SLDL / RDL, Band Dislocations (10 reps each, 2 rounds).

Deadlift: 135 x 5, 205 x 5, 255 x 5, 295 x 5, 335 x 5 x 5 sets (10 Band Dislocations after each set).

Weighted Pull-Up & Weighted Dip: BW x 5, +25 x 5 x 5 sets (10 Band Dislocations after each set).

[Dangerscouse]

I can remember an early TOC which was 10 x 500 on 2 mins. Think I managed that sub 1:32

Very impressive 500s

[flatbread]

Warm up

20:19.8 5,000 2:01.9 193 963 21 125
4:10.6 1,000 2:05.3 178 912 20 125
4:08.3 2,000 2:04.1 183 929 21 125
4:03.7 3,000 2:01.8 193 965 21 125
3:59.3 4,000 1:59.6 204 1003 22 125
3:57.9 5,000 1:58.9 208 1015 22 126

Main set 2 x 2000m on 4min recovery

00.7 6,000 1:50.0 263 1203 27 146
7:17.3 2,000 1:49.3 268 1221 27 146
7:18.5 2,000 1:49.6 266 1214 28 148
7:25.0 2,000 1:51.2 254 1174 28 145

Easy pull cool down

25:01.8 5,109 2:26.9 110 679 16 119
5:00.0 1,024 2:26.4 111 683 17 123
10:00.0 1,050 2:22.8 120 713 17 122
15:00.0 1,025 2:26.3 112 684 17 125
20:00.0 1,027 2:26.0 112 686 17 118
25:00.0 980 2:33.0 98 635 16 109
25:01.7 4 3:32.5 36 425 0 109