What Training Have You Done Today?

[alex9026]

21:28.2 6,000 1:47.3 283 1273 28 155
3:35.9 1,000 1:47.9 278 1257 28 144
3:34.7 2,000 1:47.3 283 1273 29 149
3:34.5 3,000 1:47.2 284 1276 29 155
3:34.4 4,000 1:47.2 284 1277 29 158
3:34.1 5,000 1:47.0 285 1281 28 162
3:34.6 6,000 1:47.3 283 1275 28 165

After a notably brutal hot pilates class yesterday morning, I shouldn't have done this, but I always like to challenge myself. My thoughts are a bit scrambled at the moment, so it was as much of a mental battle (and win) as anything else.

I had a major wobble at 4.8k and then with circa 500m to go, but I managed to get a grip from then on. It was averaging 1:48 at 300m remaining for the last interval.

Strong effort Stu. It's certainly long enough for a wobble to really detail things, so you did well to pull it together.

[alex9026]

Went for the CTC again, with the intention of going at 1:44 pace as I didn't really have anything to lose. Head just wasn't in it, a very early HD. Programmed in a 30r20 but that didn't materialise either. Ended up going out for a steady 60k on the bike, which is the decision I probably should've made when I got up this morning...

[nick rockliff]

21:28.2 6,000 1:47.3 283 1273 28 155
3:35.9 1,000 1:47.9 278 1257 28 144
3:34.7 2,000 1:47.3 283 1273 29 149
3:34.5 3,000 1:47.2 284 1276 29 155
3:34.4 4,000 1:47.2 284 1277 29 158
3:34.1 5,000 1:47.0 285 1281 28 162
3:34.6 6,000 1:47.3 283 1275 28 165

After a notably brutal hot pilates class yesterday morning, I shouldn't have done this, but I always like to challenge myself. My thoughts are a bit scrambled at the moment, so it was as much of a mental battle (and win) as anything else.

I had a major wobble at 4.8k and then with circa 500m to go, but I managed to get a grip from then on. It was averaging 1:48 at 300m remaining for the last interval.

Nothing wrong with that 6K Stu, well done for sticking with it and getting it done. Very difficult going from HMs at r20 to 6k r28.

[nick rockliff]

End the week with a 10k r22

Time Meters Pace Watts Cal/Hr S/M
40:00.0 10,000 2:00.0 203 997 22 136
4:00.0 1,000 2:00.0 203 997 22 121
4:00.1 2,000 2:00.0 202 996 22 128
4:00.0 3,000 2:00.0 203 997 22 131
4:00.0 4,000 2:00.0 203 997 22 133
4:00.0 5,000 2:00.0 203 997 22 136
4:00.0 6,000 2:00.0 203 997 22 138
4:00.0 7,000 2:00.0 203 997 22 140
4:00.0 8,000 2:00.0 203 997 22 144
4:00.0 9,000 2:00.0 203 997 22 146
3:59.8 10,000 1:59.9 203 998 22 147

[Dangerscouse]

Strong effort Stu. It's certainly long enough for a wobble to really detail things, so you did well to pull it together.

Nothing wrong with that 6K Stu, well done for sticking with it and getting it done. Very difficult going from HMs at r20 to 6k r28.

Thanks fellas. It was a good moment to reflect on my previous sessions in the past months, and as you say Rocky, they're not ideal so this is a line in the sand for me to build on. Hopefully the increased SS pace and stroke rate will help.

[flatbread]

2 x 20 UT1

I'm going for higher rates this time around. I've separated my right shoulder a couple if times, and high load/lower rate can overload it and put that stress into my ribs.

05.3 15,669 2:04.6 181 922 21
10:00.0 2,413 2:04.3 182 926 22
20:00.0 2,492 2:00.3 201 990 24
30:00.0 2,547 1:57.7 214 1037 26
40:00.0 2,542 1:58.0 213 1039 26
50:00.0 2,559 1:57.2 217 1047 27
1:00:00.0 2,203 2:16.1 139 776 19
1:05:05.3 911 2:47.5 74 556 8 (leg and pick drills)

8 weeks in a row now after a couple of years off.

[Ruin Christmas]

8 weeks in a row now after a couple of years off.

Nice, just like me (except 45 years off)

Lift 45 min
6k UT2 (grifter pace +5)
8k UT1
4k AT
1700m TR
10k UT2 (grifter pace +5)

[milansanremo]

Strong effort Stu. It's certainly long enough for a wobble to really detail things, so you did well to pull it together.

Nothing wrong with that 6K Stu, well done for sticking with it and getting it done. Very difficult going from HMs at r20 to 6k r28.

Thanks fellas. It was a good moment to reflect on my previous sessions in the past months, and as you say Rocky, they're not ideal so this is a line in the sand for me to build on. Hopefully the increased SS pace and stroke rate will help.

You have a free stay at my house in Charlotte NC if you want to teach me how to row. Full downstairs with *** DELETE - SPAM ***..living area.. bedroom... outside entrance. Should I send planefare?

[Dangerscouse]

You have a free stay at my house in Charlotte NC if you want to teach me how to row. Full downstairs with *** DELETE - SPAM ***..living area.. bedroom... outside entrance. Should I send planefare?

Hahaha, that sounds like a great idea to me!!

[alex9026]

My phone connection has been playing up all week, to the point I had no signal/4G connection in the garage this morning. So resorted to just setting up a session on the monitor.

Half marathon ave 1:55.0 at r20, late push on the last 3.5km at 1:50 (r22). Opened up at 1:56. Good session, but it's a good job I'm not intending to rank an unverified session

[Sakly]

Half marathon ave 1:55.0 at r20, late push on the last 3.5km at 1:50 (r22). Opened up at 1:56.

That's a very solid HM
Of you mind the hassle, you can add this piece with the verification code manually to your logbook.
For training pieces outside ergdata/Ergzone I often log stuff without code, as it's only training. For time trials I definitely try to do it with an app for auto-verification.

[alex9026]

That's a very solid HM
Of you mind the hassle, you can add this piece with the verification code manually to your logbook.
For training pieces outside ergdata/Ergzone I often log stuff without code, as it's only training. For time trials I definitely try to do it with an app for auto-verification.

Thanks for the suggestion, I'll do that as the logbook is nice and convenient.

[Dangerscouse]

59:24.5 15,003 1:58.7 209 1018 21 139
11:56.3 3,000 1:59.3 206 1007 22 130
11:51.3 6,000 1:58.5 210 1022 22 135
11:50.4 9,000 1:58.4 211 1025 22 141
11:51.1 12,000 1:58.5 210 1023 22 145
11:54.2 15,000 1:59.0 208 1014 22 147
0:01.2 15,004 2:30.0 104 656 0 147

HM HD. The effort became notable at circa 47 mins, and it didn't ease off. It was always a gamble given recent training sessions.

Half marathon ave 1:55.0 at r20, late push on the last 3.5km at 1:50 (r22)

Great HM Alex. Are you more comfortable at r20 than r22-24?

[jcross485]

Cross-posting here for additional eyes: https://c2forum.com/viewtopic.php?f=6&t=209837

[alex9026]

Great HM Alex. Are you more comfortable at r20 than r22-24?

R20 seems to have been a default rating for me since I first sat on my Erg eighteen months ago (can't believe I'm writing that!). I probably do too much of it though so I'm making an effort to increase it, be it at the end of these longer pieces and extending the duration of the higher rate, or incorporating some rate ladders when the summer returns and I can appreciate the little rest periods. Sam Blythe speaks highly of them and he did okay on the Erg... I do find it hard to rate higher and not increase the pace, though.