What Training Have You Done Today?

[G-dub]

[RWAGR]

Pre-paying for the deep fried turkey I'm making today with 60' SS. Avg. HR 152.

1:00:00.0 14,485m 2:04.2 182 927 19 152
6:00.0 1,439m 2:05.0 179 915 17 137
12:00.0 1,443m 2:04.7 180 920 18 140
18:00.0 1,441m 2:04.9 180 917 19 146
24:00.0 1,443m 2:04.7 180 920 19 148
30:00.0 1,454m 2:03.8 184 934 19 153
36:00.0 1,455m 2:03.7 185 935 20 153
42:00.0 1,455m 2:03.7 185 935 20 159
48:00.0 1,449m 2:04.2 183 927 20 157
54:00.0 1,449m 2:04.2 183 927 19 162
1:00:00.0 1,458m 2:03.4 186 939 19 166

[Dangerscouse]

It's really interesting to read that Mo Farah ALWAYS thinks the next race will be the hardest he has ever raced. That way he is mentally braced for a whole world of pain and if it's easier it's a whole world of endorphins.

I have to use mental coaching to get me through my current training regime. Without it I'd be failing too many times.

[hjs]

It's really interesting to read that Mo Farah ALWAYS thinks the next race will be the hardest he has ever raced. That way he is mentally braced for a whole world of pain and if it's easier it's a whole world of endorphins.

I have to use mental coaching to get me through my current training regime. Without it I'd be failing too many times.

Seldom seem him race hard.... Almost always a sprint, so the race was not hard at all.

[OtwSL]

Today:

2×30:00 free rate. 1:30 rest.
Targets first over 7500 and second over 7400.

14985m @2:00.1 r22
7533m @1:59.4 r23
7452m @2:00.7 r22

Pretty pleased with this. Sad that I couldn't get that 15m extra but oh well. Save that for another day. Not bad although I probably should have rated higher.

[jackarabit]

[AnimalNige]

10 k supposedly steady.

Couldn't resist some 1:54 (which blew me up yesterday) kilometres at 5000 to go, 3000, and the final k.

Annoyingly, the monitor splits a 10k into 2k splits so they don't show that well.

2:03.8 22
2:02.2 24
1:57.1 27
1:58.9 26
1:57.6 20

Abs, stretching, trying to build back past 3 reps on ring dips. They're so hard. Trying to strengthen my weedy legs by attempting scaled pistol squats using the rings for upward assistance (I cannot push up from a squat position using only one leg!)

[lindsayh]

Annoyingly, the monitor splits a 10k into 2k splits so they don't show that well.

You can set up the splits differently by going new workout >> single distance and then just arrow through and adjust from the 2k default for the 10km

[Anth_F]

Had a few days off from the erg... been doing weights n other stuff though.

8k today! Wasn't too fussed about the sr, today, and just went with the flow of what felt like good comfortable rhythm. Real good workout for sure.



1000m CD @ 2:25

[G-dub]

5 x 15' zero rest - a sip of water

[Edward4492]

Solid work Glen; and Nigel....welcome back!
Solidly back on the erg now. We're supposed to have an ad-hoc club race OTW Sunday; but it's cold up here in the northeast and this will be it for me. This past week did the following:

Five days of 10k @ 2:06 to 2:08 pace.
Tonight (8) x 500m 3min rest all at 1:54/ 27r

Decided to do a modest (8) x 500m just to get my feet wet. Targeting getting these down to 1:48 by January. This was a very do-able effort. Next time out I'll target 1:52, then 1:50. Plan for next couple of weeks will be six days a week with:

Four days: 10k @ 2:06 to 2:10
One day: 4k hard, working towards 15min (1:52.5)
One day: (8) x 500m working towards 1:48

[OtwSL]

Next time out I'll target 1:52, then 1:50.

That's quite ambitious! If you feel you've got it in you to drop 2 splits a week then go for it!

[RWAGR]

Too many HDs for me recently. Have lost the mental edge and feel like I'm going backwards. Any ideas for 1-2 weeks of something different? Preferably still on the erg- I guess my question is what do you guys do to climb out of the erging doldrums without losing erg fitness?

[OtwSL]

Today:
2×8000m SS
Targets was my target 5k pace (1:53-4) plus 10-12

16000m 66:24.0 @2:04.5 r?
8000m 33:31.2 @2:05.7 r? (guess it was about 17)
8000m 32:51.2 @2:03.2 r? (guess it was about 21)

On target. The first 500m of the first one was light pressure working on technique so that factored into split. Was hoping for around 2:03 but oh well. The two were split up by a light 1.5k jog. This session was really focused on technique and I feel mine improved quite a lot afterwards.

4k OTW in the 8+.

[JerekKruger]

Too many HDs for me recently. Have lost the mental edge and feel like I'm going backwards. Any ideas for 1-2 weeks of something different? Preferably still on the erg- I guess my question is what do you guys do to climb out of the erging doldrums without losing erg fitness?

My advice would be to do one (or both) of the following two things:

• Change your focus: let's say you've been HDing a lot on trying to go sub 18:40 on the 5k. Stop doing 5ks and work on something else (10k for example).
• Drop the intensity for a bit: taking the previous example again, next time you do a 5k don't try to row it at 1:52, instead simply try to row it at 1:55 or something you know you can manage, then work your way back down.

I'm doing a bit of both after my recent trouble with the 30 minute test. For the next three weeks of the Pete Plan I'm going to do 5ks. I'll start off at 1:52 (something I know I can do since I held this or better for the first 18 minutes of both of my recent 30 minute tests) then work my way down slowly with each successive test and hopefully hit a PB or two in that time. I'll come back to the 30 minute test in a few months when I've improved my fitness and hopefully I'll be able to row 8+k uninterrupted without too many problems.

EDIT: the main thing is not to keep hammering away at whatever piece you're HDing on as you'll hurt your confidence each time you HD.