What Training Have You Done Today?

[jcross485]

Strength work. Deadlifts done a bit lighter but with the intent of being maximally explosive on each rep. Pull-ups and dips done heavier with the intent of a top set to "failure", meaning unable to complete another clean rep with appropriate form. Generally, I think you can get away with training squats and deadlifts with a bit lighter load (percentage wise) than upper body lifts, especially if you're training with intent - the late Dr. Fred Hatfield and his ideas around compensatory acceleration training were based on this. Pretty quick session overall; including the warm up I was done in 40 mins. I finished feeling much more fresh than strength sessions of the recent past which tells me I am on the right track, especially as this is supposed to the the light week of the three week light / medium / heavy structure before resetting.

Warm up: 5 rounds w/ empty barbell - Barbell Row (5 reps), Standing Press (5 reps), Barbell Row (5 reps), SLDL / RDL (5 reps), Band Dislocations (10 reps)

Deadlift: 135 x 5 reps, 205 x 5 reps, 255 x 5 reps, 285 x 5 reps x 5 sets

Weighted Pull-Up s/s Weighted Dip: BW x 5 reps, + 20lbs x 5 reps, + 40lbs x 8 reps

[nick rockliff]

Just a straight forward 10kr22 to e d the week.

Time Meters Pace Watts Cal/Hr S/M
39:55.5 10,000 1:59.7 204 1001 22 138
3:59.7 1,000 1:59.8 203 999 22 124
3:59.5 2,000 1:59.7 204 1001 22 130
3:59.6 3,000 1:59.8 204 1000 22 134
3:59.6 4,000 1:59.8 204 1000 22 137
3:59.5 5,000 1:59.7 204 1001 22 139
3:59.4 6,000 1:59.7 204 1002 22 140
3:59.6 7,000 1:59.8 204 1000 22 143
3:59.5 8,000 1:59.7 204 1001 22 146
3:59.5 9,000 1:59.7 204 1001 22 147
3:59.4 10,000 1:59.7 204 1002 22 147

[p_b82]

no pace targets today, just steady rate, and trying to be more consistent as I bed my new posture/position/stroke in a bit more.

I changed the way I sat down to perch on the "support/hump" of the citius remex, but doing so in a stable position - aka not sitting back on my tailbone.

Seemed to do the job, zero leg tingles, lumbar feeling better today post row as well, but I did find I was slumping as I got tired.

Hr trace really has a noticeable uptick at 28min point - I've def got some inherent dread about that time point due to my leg issues the past 12 months - hopefully I can work through it a bit and get back on the longer stuff again; 60min and HM are long overdue a visit now.

Time Meters Pace Watts Cal/Hr S/M
45:00.0 10,117 2:13.4 147 806 22 166
7:30.0 1,673 2:14.4 144 795 22 154
15:00.0 1,687 2:13.3 148 807 22 163
22:30.0 1,685 2:13.5 147 805 22 168
30:00.0 1,681 2:13.8 146 802 22 168
37:30.0 1,692 2:12.9 149 812 22 172
45:00.0 1,700 2:12.3 151 819 22 176

[Sakly]

My decision for today's workout shows my competitive thinking
I ranked 1st in my category of Rowbin Hood, but Luke from The Delivery Room catched me in two scores of the current workout - fastest and slowest interval by 2m and 1m! This was not acceptable for me, so I decided to go again with a slightly different race plan than Sunday to respond properly
After a ~3k warmup I felt ok and was convinced to get it done as planned.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
20:00.0	5,865	1:42.3	327	1425	28	174
4:00.0	1,228	1:37.7	375	1590	32	172
r: 2:30	35						
4:00.0	1,151	1:44.2	309	1362	27	172
r: 2:00	36						
4:00.0	1,151	1:44.2	309	1362	26	175
r: 1:30	39						
4:00.0	1,185	1:41.2	337	1459	29	178
r: 1:00	21						
4:00.0	1,151	1:44.2	309	1362	26	176
r131

Despite the overall distance is 2m less, I could better my fastest by 10m and the slowest by 9m. The 4th is also scored and I lost 6m in this, but that had no impact. Needed to stay below 1:41.7 pace for this one and that fit well.
Currently got back to rank 1 for all 4 scores in this workout
This time it felt harder, as the fastest took more out of me
Unbelievable how only 10m difference feels so much harder.

Kind of cooldown afterwards, 20min

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
20:00.0	4,962	2:00.9	198	981	18	150
4:00.0	966	2:04.2	183	928	19	147
8:00.0	976	2:02.9	188	948	18	148
12:00.0	986	2:01.7	194	968	18	149
16:00.0	1,006	1:59.2	206	1009	19	151
20:00.0	1,029	1:56.6	221	1059	19	158[/code

[KeithT]

Strength work. Deadlifts done a bit lighter but with the intent of being maximally explosive on each rep. Pull-ups and dips done heavier with the intent of a top set to "failure", meaning unable to complete another clean rep with appropriate form. Generally, I think you can get away with training squats and deadlifts with a bit lighter load (percentage wise) than upper body lifts, especially if you're training with intent - the late Dr. Fred Hatfield and his ideas around compensatory acceleration training were based on this. Pretty quick session overall; including the warm up I was done in 40 mins. I finished feeling much more fresh than strength sessions of the recent past which tells me I am on the right track, especially as this is supposed to the the light week of the three week light / medium / heavy structure before resetting.

Warm up: 5 rounds w/ empty barbell - Barbell Row (5 reps), Standing Press (5 reps), Barbell Row (5 reps), SLDL / RDL (5 reps), Band Dislocations (10 reps)

Deadlift: 135 x 5 reps, 205 x 5 reps, 255 x 5 reps, 285 x 5 reps x 5 sets

Weighted Pull-Up s/s Weighted Dip: BW x 5 reps, + 20lbs x 5 reps, + 40lbs x 8 reps

I like the look of the dips/pull-ups combo. The "general" wisdom is always like movements or muscle groups like push movements in a work out to do chest and tris and maybe pulls in another and work back and bi. However, I really like going against this and doing back and chest together sometimes and I almost always train arms with bis/tris together going from a biceps movement directly to a triceps movement and not stopping.

[KeithT]

My decision for today's workout shows my competitive thinking
I ranked 1st in my category of Rowbin Hood, but Luke from The Delivery Room catched me in two scores of the current workout - fastest and slowest interval by 2m and 1m! This was not acceptable for me, so I decided to go again with a slightly different race plan than Sunday to respond properly
After a ~3k warmup I felt ok and was convinced to get it done as planned.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
20:00.0	5,865	1:42.3	327	1425	28	174
4:00.0	1,228	1:37.7	375	1590	32	172
r: 2:30	35						
4:00.0	1,151	1:44.2	309	1362	27	172
r: 2:00	36						
4:00.0	1,151	1:44.2	309	1362	26	175
r: 1:30	39						
4:00.0	1,185	1:41.2	337	1459	29	178
r: 1:00	21						
4:00.0	1,151	1:44.2	309	1362	26	176
r131

Despite the overall distance is 2m less, I could better my fastest by 10m and the slowest by 9m. The 4th is also scored and I lost 6m in this, but that had no impact. Needed to stay below 1:41.7 pace for this one and that fit well.
Currently got back to rank 1 for all 4 scores in this workout
This time it felt harder, as the fastest took more out of me
Unbelievable how only 10m difference feels so much harder.

Kind of cooldown afterwards, 20min

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
20:00.0	4,962	2:00.9	198	981	18	150
4:00.0	966	2:04.2	183	928	19	147
8:00.0	976	2:02.9	188	948	18	148
12:00.0	986	2:01.7	194	968	18	149
16:00.0	1,006	1:59.2	206	1009	19	151
20:00.0	1,029	1:56.6	221	1059	19	158[/code
[/quote]

Love the attitude!

[Sakly]

Love the attitude!

There was no question!

[jcross485]

I like the look of the dips/pull-ups combo. The "general" wisdom is always like movements or muscle groups like push movements in a work out to do chest and tris and maybe pulls in another and work back and bi. However, I really like going against this and doing back and chest together sometimes and I almost always train arms with bis/tris together going from a biceps movement directly to a triceps movement and not stopping.

Definitely give it a shot and report back!

For me, its a time / convenience thing. I have never really been a big body part split fan; even when I was exclusively strength training for many years, I would train full body sessions or upper / lower sessions. For something like pull-ups and dips, I just move between the two and use the same load for each; I do pull-ups before dips as I am weaker on those and ultimately let the load / reps / sets I have programmed for pull-ups be what I do for dips as well.

I spent a long time focused on nothing but strength so I do have a bit of a "reserve" there compared to the endurance side, but I try to be efficient with the strength work as it just seems to take much less to "maintain" than gain. I feel like I can get a pretty solid full body session in by doing some kind of leg movement (a squat, hinge, or lunge), some kind of compound upper body press, and some kind of upper body pull.

[Dangerscouse]

Team Oarsome monthly challenge 6 x 500m capped at r24. I spent half the time worrying about the stroke rate and I definitely grew into it, so maybe a longer warmup might have been a good idea.

10:15.8 3,000 1:42.6 324 1414 24 156
1:43.8 500 1:43.8 313 1377 24 152
1:42.9 500 1:42.9 321 1405 24 155
1:42.8 500 1:42.8 322 1408 24 156
1:42.3 500 1:42.3 327 1425 24 158
1:42.2 500 1:42.2 328 1428 24 159
1:41.7 500 1:41.7 333 1445 24 160
r386

[alex9026]

I did the 55K row for my 55th Birthday - not sure why I decided that was a good idea. It was not done with any sort of time goal, just to complete but I did decide it had to be under 4 hours and I did that. It was actually easier than the 50K and FMS I did as I went faster - but sits bones were really bad.

That's some way to celebrate a birthday... 4 hours is good going, mentally as well as physically. Given the impact on recovery, I can appreciate why it's not a regular theme for Erg'ers.

[jcross485]

A harder interval session today. 2.5k warm up, 20 x 250m (1:00 rest) targeting 2k pace or a bit faster / stronger, 2.5k cool down. The first 10 intervals were all done with 24 strokes for the 250m; the second group of 10 were all done with 25 strokes for the 250m. The rate fell where it fell. HR was a bit up from where I thought it would have been, especially on the cool down, but I did train a bit later than normal and with our temps starting to get to the mid 90's during the day, the garage is warmer than it has been. It also would not be the start of a training block towards a new goal without a wrench thrown in; took a work assignment yesterday that has me going cross country and three time zones ahead tomorrow just to turn around and come back two days later on Tuesday. With my travel schedule tomorrow, it looks like it will be about a 12 hour day from my house to my hotel where I am staying plus losing three hours for time zones so I doubt I'll get a session in. Monday, my tentative plan is to get some incline walking in first thing in the morning in the hotel fitness room, maybe some pull-ups, push-ups, and lunges, then work, then find a local gym in the afternoon / evening and hit an abbreviated lift. Tuesday coming back I will gain some time so I might be able to fit in a session once I get home but I won't stress if I don't, especially if I can double on Monday. Then come Wednesday, it should be back to normal.

Time Meters Pace Watts Cal/Hr S/M
37:18.3 10,000 1:51.9 250 1159 23 155

5:07.6 1,250 2:03.0 188 946 18 139
5:07.4 1,250 2:02.9 188 947 18 145
r: 1:00 49
0:51.9 250 1:43.8 313 1377 28 159
r: 1:00 39
0:51.7 250 1:43.4 317 1389 28 157
r: 1:00 35
0:51.5 250 1:43.0 320 1402 28 158
r: 1:00 37
0:51.4 250 1:42.8 322 1408 28 157
r: 1:00 35
0:51.3 250 1:42.6 324 1415 28 158
r: 1:00 35
0:51.2 250 1:42.4 326 1421 28 160
r: 1:00 38
0:51.0 250 1:42.0 330 1435 28 161
r: 1:00 35
0:50.9 250 1:41.8 332 1441 28 163
r: 1:00 35
0:50.8 250 1:41.6 334 1448 28 162
r: 1:00 38
0:50.6 250 1:41.2 338 1462 28 163
r: 1:00 34
0:50.6 250 1:41.2 338 1462 30 163
r: 1:00 37
0:50.4 250 1:40.8 342 1476 30 166
r: 1:00 40
0:50.2 250 1:40.4 346 1490 30 168
r: 1:00 32
0:50.2 250 1:40.4 346 1490 30 167
r: 1:00 37
0:50.2 250 1:40.4 346 1490 30 166
r: 1:00 33
0:50.0 250 1:40.0 350 1504 30 168
r: 1:00 34
0:49.8 250 1:39.6 354 1519 30 169
r: 1:00 41
0:49.7 250 1:39.4 356 1526 30 167
r: 1:00 37
0:49.6 250 1:39.2 359 1533 30 170
r: 1:00 35
0:48.1 250 1:36.2 393 1653 31 173
r: 1:00 31
5:06.2 1,250 2:02.4 190 955 19 148
5:06.0 1,250 2:02.4 191 956 19 151

[alex9026]

30:02.1 8,079 1:51.5 252 1168 22
11:14.4 3,000 1:52.4 246 1148 23
11:02.3 6,000 1:50.3 260 1195 22
7:45.3 8,080 1:51.8 250 1160 22

Two days off the Erg, so wanted to make this my last longer hard piece before my marathon attempt with a view to a sub 1:52 pace HM. Physically felt good, settled in ahead of target pace, thought a 1:18 may have been on the cards... Until out of nowhere cramps set in, mouth got dry, sweat rate picked up. My garage is just an oven. Took a swig of very warm and lost all momentum. Slowed down to 1:54 for 750m or so, but lost all motivation with it by this point. I think the potential damage of dehydration was already setting in.

Anyway, enough of my ramblings, enjoy the weather all and remember, drink your water (or other beverage of choice).

[Sakly]

30:02.1 8,079 1:51.5 252 1168 22
11:14.4 3,000 1:52.4 246 1148 23
11:02.3 6,000 1:50.3 260 1195 22
7:45.3 8,080 1:51.8 250 1160 22

Two days off the Erg, so wanted to make this my last longer hard piece before my marathon attempt with a view to a sub 1:52 pace HM. Physically felt good, settled in ahead of target pace, thought a 1:18 may have been on the cards... Until out of nowhere cramps set in, mouth got dry, sweat rate picked up. My garage is just an oven. Took a swig of very warm and lost all momentum. Slowed down to 1:54 for 750m or so, but lost all motivation with it by this point. I think the potential damage of dehydration was already setting in.

Anyway, enough of my ramblings, enjoy the weather all and remember, drink your water (or other beverage of choice).

Despite 1:50s being a reasonable target for a HM given your recent training, dehydration and heat is a big thing and can catch up fast.
Do you have fans around in your garage?

[alex9026]

Despite 1:50s being a reasonable target for a HM given your recent training, dehydration and heat is a big thing and can catch up fast.
Do you have fans around in your garage?

It sure is. Doesn't help I drank more coffee than water over breakfast, which isn't out of the norm, just not too clever today. I do, but they just blow hot air around

Forgot to add above, went for a second attempt at the TOC after a dry down and drink, but rated 25 on the first rep. So not the best of mornings! Wrapped it up with 20 miles on the bike, legs felt good considering I cycle so little these days.

[Dangerscouse]

32:49.6 8,000 2:03.1 188 945 18 124
4:07.4 1,000 2:03.7 185 936 19 116
4:07.1 2,000 2:03.5 186 938 19 118
4:06.6 3,000 2:03.3 187 942 19 120
4:07.4 4,000 2:03.7 185 936 18 125
4:05.3 5,000 2:02.6 190 952 19 127
4:05.7 6,000 2:02.8 189 949 19 127
4:05.4 7,000 2:02.7 189 952 19 130
4:04.6 8,000 2:02.3 191 958 19 130

I'm halfway through my usual two day hangover following a night out with my best mates, and not enough time to do any longer.