What Training Have You Done Today?

[Dangerscouse]

That's good work - especially with the 3rd close to sub 7:00 pace.

Thanks, mate, but much like you, I know I should be squeezing out more, but I can't get there atm due to my prior training sessions. I'm getting a cold now, so that must have been why I didn't feel 100% this morning

[Dangerscouse]

Thanks, Stu. Yeah, that's normal. My last 4 weeks were 159.2 km, 180 km, 129.5 km, 152.7 km. I do not have a good aerobic base before taking up rowing like certain cyclists and runners, but I do have a lot of work capacity. I lift weights (full body) 300-360 days a year for years, and often work outside for hours in Mississippi heat in long pants/sleeves/boots. I am always excited to row, stick strictly to HR zones, and almost always set my little PRs on these pieces so I would not say I am overtrained.However my speeds are still very modest e.g. improving my 10k from 49 minutes to 48:30 or smthn. So when I get faster, I may well need to re-evaluate my approach. I will test my 2k later this month and see if I can make some improvements!

Modest results now, will be a lot better before you know it. To paraphrase the excellent Steve Magness, 'don't train to prove something, but train to improve everything'

[Dangerscouse]

Having a bit of a physical slump atm - working long hours, and sleep hasn't been great. (not sure if there's a link to taking myself off the antihistamines "too soon")

Saturday tried to sit myself down for 1hr but HD'd after 7:40, Hr had hit 170 going at 2:09. - I did go straight to bed afterwards and slept 2hours solid mid afternoon.

Today
HD'd on 3 rows I put in - same thing Hr just rocketing
-1st 12mins at 2:09@r24 and it was 173/174
-2nd row hit 182 in a smidge over 2mins at only 245Wr29
-3rd row didn't get to the end of 12 mins as Hr was 180 at the same 2:09r24 pace at 9mins

It's not just the Hr - all the other effort signals are telling me things are "tough": stressed breathing, hints of stitch developing, legs feeling flat etc - at 2:09 I'd expect things to be nudging into the 170 bracket after 25+mins.

plus side, my lower back is starting to feel much better - so hopefully when things settle again I'll be able to crack on again at a bit higher work rate.

This is good news about your back, but not so good about your physical slump. As you know just be prepared for when it changes and don't force it too much.

[Dangerscouse]

Not been on the erg since last Friday and not many days to go before holiday time. So, thought I'd better get the CTC done.

Time Meters Pace Watts Cal/Hr S/M
9:33.8 2,746 1:44.4 307 1356 31 152
3:12.5 922 1:44.3 308 1358 31 150
r: 5:00 15
3:11.7 918 1:44.4 307 1358 31 154
r: 5:00 11
3:09.6 906 1:44.6 306 1351 31 154
r26

Four days off the erg is probably not good preparation for this type of session and the last 300 mtrs of the last rep confirmed that won't be doing it again but I am short of this type of session in my training weeks.

That's a really solid session.

[flatbread]

Nose breathing UT2 then leg and pick drills.

10:00.0 2,154 2:19.2 130 745 16 123
20:00.0 2,231 2:14.4 144 795 16 123
30:00.0 2,265 2:12.4 151 818 17 124
40:00.0 2,263 2:12.5 150 817 17 124
50:00.0 2,263 2:12.5 150 817 17 125
1:00:00.0 2,267 2:12.3 151 819 18 124
1:10:00.0 2,262 2:12.6 150 816 18 125
1:20:00.0 1,984 2:31.2 101 648 17 121
1:20:04.8 9 4:26.6 18 363 0 114

[Ruin Christmas]

In my experience mixing UT2 and AT/TR/AN did NOT help me a lot. I made gains but they were slow and painful. But it’s your training.

Yes, Sakly said the same and based on my reading, I agree that it is not typically done. However the thought of breaking it down differently but keeping the volume, say 40 km of UT2 3x a week, one day of 25x500m etc seems extremely unpalatable (to me personally).

Full-time intern. I wonder how do y’all fit it in? Wake up at 5am? I genuinely do not understand how some people train twice a day six times a week.

I also hate 2x a day training as a lot of time is wasted taking 2 showers, changing clothes, shoes etc, and only do it when something interrupts a session. I work full time and so I like to train 6-9 PM weekdays, and weekend mornings I train after I eat breakfast and walk the dogs. I used to play a lot of Civilization III but I had to make some sacrifices

Modest results now, will be a lot better before you know it. To paraphrase the excellent Steve Magness, 'don't train to prove something, but train to improve everything'

I love that quote! Were you the one who said "consistency trumps intensity"? I will attribute it to you regardless. In your RL job I picture you as a leader - are you a manager or a school principal or something? Prison warden?

Lift 35 min
3k UT2
5k UT1
3.5k AT
1600m TR (6:44.5, pretty proud of myself until I realized that most people here are lapping me )
1100m TR
6k UT2

[Dangerscouse]

I love that quote! Were you the one who said "consistency trumps intensity"? I will attribute it to you regardless. In your RL job I picture you as a leader - are you a manager or a school principal or something? Prison warden?

Hahaha, I'm actually a Project Manager, but I've always been fascinated by psychology.

Regarding your training, I'm more inclined to say do whatever works for you. There could well be a faster track to progress by doing it differently, but there's no guarantees, and if you're not enjoying it then you definitely going to be giving with one and taking away with the other.

Understandably, there's always a huge bias towards doing what the research tells us, but you've got to look at it holistically and see this is generally based on elites and everyone responds differently even within the elites.

[PleaseLockIn]

In my experience mixing UT2 and AT/TR/AN did NOT help me a lot. I made gains but they were slow and painful. But it’s your training.

Yes, Sakly said the same and based on my reading, I agree that it is not typically done. However the thought of breaking it down differently but keeping the volume, say 40 km of UT2 3x a week, one day of 25x500m etc seems extremely unpalatable (to me personally).

Full-time intern. I wonder how do y’all fit it in? Wake up at 5am? I genuinely do not understand how some people train twice a day six times a week.

I also hate 2x a day training as a lot of time is wasted taking 2 showers, changing clothes, shoes etc, and only do it when something interrupts a session. I work full time and so I like to train 6-9 PM weekdays, and weekend mornings I train after I eat breakfast and walk the dogs. I used to play a lot of Civilization III but I had to make some sacrifices

Modest results now, will be a lot better before you know it. To paraphrase the excellent Steve Magness, 'don't train to prove something, but train to improve everything'

I love that quote! Were you the one who said "consistency trumps intensity"? I will attribute it to you regardless. In your RL job I picture you as a leader - are you a manager or a school principal or something? Prison warden?

Lift 35 min
3k UT2
5k UT1
3.5k AT
1600m TR (6:44.5, pretty proud of myself until I realized that most people here are lapping me )
1100m TR
6k UT2

People split the days into easy and hard as the effectiveness of steady state is reduced after hard sessions. Besides polarized training allows for 80/20 by sessions. Might as well have it all hard to push through for maximum gains.

In order to train twice a day, I have to get up at 5:45am to crosstrain while hungry (canteen doesn’t open that early). Then I need to rush back to the gym to do the second session in the evening. After that and dinner, it’s 10pm and the day is over.

This day is crazy. I did 20 min z2 run then 5/3/1. 88kg * 6 squats. 44kg * 6 (barely avoid fail) bench. Took 1h for all lifting. And somehow you have the gall to do a steady state, lifting and intense session all in one!

And you very often do this!

[alex9026]

I love you are chasing sub 6:20. I never got there, I broke 6:30 (in my 50s) and had the idea to get to 6:20 but then started having some med issues and just a general decline in performance. Spend as much time at 1:35 as possible - to me that was the best way to get used to it.

Thanks Keith, it would certainly be a good milestone to hit and I dare say, it should come easier for me at 34 than it would at 50!

That's definitely the plan re getting the work in at 1:35. I'm loosely following a 500m plan, which has a good dose of work around 2k pace, especially over the next two weeks.

[alex9026]

8:42.5 2,746 1:35.1 406 1698 32
2:53.5 922 1:34.0 420 1746 33
r: 5:00 393
2:53.1 918 1:34.2 418 1737 33
r: 5:00 165
2:55.9 906 1:37.0 383 1616 32

CTC early this morning. In some respects, a missed opportunity to sit at 1:35. But it highlighted to me that there is a substantial difference between 1:34 and 1:35 over a three minute effort. Twice.

[alex9026]

I also hate 2x a day training as a lot of time is wasted taking 2 showers, changing clothes, shoes etc, and only do it when something interrupts a session. I work full time and so I like to train 6-9 PM weekdays, and weekend mornings I train after I eat breakfast and walk the dogs. I used to play a lot of Civilization III but I had to make some sacrifices

The extra shower and clothes I can live with, it's the constant eating I get tired of. Agree to the sacrifices, what and how much is entirely individual...

[flatbread]

nose breathing UT2

1:20:02.8 18,018 2:13.2 148 808 18
10:00.0 2,271 2:12.1 152 822 18
20:00.0 2,294 2:10.7 156 838 18
30:00.0 2,280 2:11.5 154 828 18
40:00.0 2,278 2:11.6 153 827 18
50:00.0 2,281 2:11.5 154 829 19
1:00:00.0 2,283 2:11.4 154 830 19
1:10:00.0 2,256 2:12.9 149 812 20
1:20:00.0 2,072 2:24.7 115 696 19 (kick and pick drills)

[jcross485]

Training this week based on how I feel and what I want to do before starting the new block on Saturday. Double session today; erg early in the morning, strength around lunch.

3k warm up, 10 x 1k (1:00 rest) @ ~HM effort, 3k cool down. Garage was toasty even at 6a this morning, pushing 90F, but got in a good session. Pretty pleased with where power and pace are for the HR, especially this time of year. I feel like I paced this session pretty well as by the third interval, HR leveled out. There is a saying in running that "summer miles bring fall smiles" as, when weather starts to cool off, there is a big bump in performance for those that stick it out during the hot months. I am keeping my fingers crossed for the same 4-6 months down the road.

Time Meters Pace Watts Cal/Hr S/M
1:04:06.2 16,000 2:00.1 202 993 19 148

4:06.8 1,000 2:03.4 186 941 18 126
4:06.7 1,000 2:03.3 186 941 18 136
4:06.6 1,000 2:03.3 187 942 18 142
r: 1:00 26
3:56.9 1,000 1:58.4 211 1024 20 150
r: 1:00 30
3:56.9 1,000 1:58.4 211 1024 20 154
r: 1:00 37
3:56.8 1,000 1:58.4 211 1025 20 157
r: 1:00 31
3:56.7 1,000 1:58.3 211 1026 20 155
r: 1:00 30
3:56.6 1,000 1:58.3 211 1027 20 156
r: 1:00 31
3:56.6 1,000 1:58.3 211 1027 20 157
r: 1:00 32
3:56.6 1,000 1:58.3 211 1027 20 157
r: 1:00 29
3:56.2 1,000 1:58.1 212 1031 20 156
r: 1:00 31
3:56.2 1,000 1:58.1 212 1031 20 156
r: 1:00 32
3:56.0 1,000 1:58.0 213 1033 20 156
r: 1:00 34
4:06.9 1,000 2:03.4 186 940 18 144
4:06.9 1,000 2:03.4 186 940 18 145
4:06.8 1,000 2:03.4 186 941 18 145
r343

As noted, strength work around lunch time. Garage was super toasty, well over 100F - above average for this time of year but pretty indicative of what we will have for the next few months. I did not need to do much of a warm up to get a sweat going or to feel loose as the morning training seems to have taken care of that and I worked from my standing desk for the morning. About 30 mins total to get it done. This was a session that was somewhat inspired by Wendler programming but more so by a very high frequency program I used years ago when I was interested in strength only as a way to peak my deadlift.

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

Barbell Deadlift: 155 x 1, 245 x 1, 315 x 1, 365 x 1 x 5 sets

Weighted Pull-Up & Weighted Dip: BW x 3, +35 x 3 x 5 sets

[Dangerscouse]

it's the constant eating I get tired of. Agree to the sacrifices, what and how much is entirely individual...

That's the best bit!! I love eating!

[Dangerscouse]

8:42.5 2,746 1:35.1 406 1698 32
2:53.5 922 1:34.0 420 1746 33
r: 5:00 393
2:53.1 918 1:34.2 418 1737 33
r: 5:00 165
2:55.9 906 1:37.0 383 1616 32

CTC early this morning. In some respects, a missed opportunity to sit at 1:35. But it highlighted to me that there is a substantial difference between 1:34 and 1:35 over a three minute effort. Twice.

It never fails to amaze me how even a few tenths can be too much. Regardless, this is a very strong result