What Training Have You Done Today?

[VeloMark]

. . . on the way back from 9 days of flu/bronchitus. First time over 15’ since 17 Jan. Pretty rough.

Tis the season... Please be careful Jack, all this talk about the flu and the weakened state in can leave your heart in is concerning. Especially for athletes who are adept at pushing through discomfort. You've got a super base, take you time coming back.

Mark

[jackarabit]

Good advice, Mark.

[lindsayh]

sat AM
had to have a go at the IRL 1minute
2k @2:11
1k @2:00
1k @1:53
1' @2:00 with bursts
1' => 349m @1:25.9
df142 sr48 551w
not bad, not great but fastest for a year - pleased with that
2500 @2:10

[lancecampeau]

Full marathon tonight 3:15:07 @ DF 135

I was pacing for a slight upgrade to my 50K pb but the dickhead clerk at the heathclub started BLASTING this really irritating / screeching EDM over the PA and it just killed my motivation to continue. totally threw my off pace and I just had to leave (and I wear NRR 33 earplugs too....it was THAT loud).

anyhoo.... last long piece before the upcoming race. Only 10k or less for the next week.

I gotta get a rower at home.

[Dangerscouse]

@ Jack, totally agree with Mark. Please be careful. You're a machine but even machines can break down

[OtwSL]

Wanted another solid Vo2max workout today, but wanted to avoid the ever present urge to go 'just a little faster'. So instead of doing 1K intervals, I tried 1250 intervals for the first time (no previous best time to beat).

After 30 minutes on the stationary bike, followed by Fletcher's 2K race warm up (5K, ~21 minutes):

4 x 1250/3r

Time Meters Pace Watts Cal/Hr S/M
18:07.9 5,000m 1:48.7 272 1234 32 156
4:32.5 1,250m 1:49.0 270 1229 31 150
4:32.2 1,250m 1:48.8 271 1232 32 156
4:32.1 1,250m 1:48.8 271 1233 34 160
4:31.1 1,250m 1:48.4 274 1243 34 161

Was pleased I stuck to the plan and didn't try to speed up each interval. tbh, it hurt plenty without speeding up, so very little temptation to do so.

Solid intervals Mark! And you weren't even going all out!

[Dangerscouse]

Improvement on last Saturday's HM by 1min 24 so I'm making progress but I still have some way to go to get to where I want to be. I had to stop at 60 mins for a quick break and to have a word with myself so that needs to be sorted out; I don't usually stop midway for anything less than a 30km row.

The higher df may be having an effect too. I always used to use 115 but I want to get used to a heavier pull.

[Rod]

Improvement on last Saturday's HM by 1min 24 so I'm making progress but I still have some way to go to get to where I want to be. I had to stop at 60 mins for a quick break and to have a word with myself so that needs to be sorted out; I don't usually stop midway for anything less than a 30km row.

The higher df may be having an effect too. I always used to use 115 but I want to get used to a heavier pull.

Nice HM and a terrific improvement Stu well done! This is my target as the British record in my 60-60 Lwt Category is 1:55.7 pace so I'll be chasing that after the 18th of next month after I've got the world champs out of the way.

[OtwSL]

Improvement on last Saturday's HM by 1min 24 so I'm making progress but I still have some way to go to get to where I want to be. I had to stop at 60 mins for a quick break and to have a word with myself so that needs to be sorted out; I don't usually stop midway for anything less than a 30km row.

The higher df may be having an effect too. I always used to use 115 but I want to get used to a heavier pull.

Brilliant Stu! I would love to hold that for a 10k let alone a HM!

Today:
The water conditions were rougher than I have ever seen them today. We were literally not moving the headwind was that strong!
Cut the session short at 10k, tough going even in an 8+!

Land training
5k erg in 19:41.6 @1:58.2 not bad considering I had to have two 15 second stops to strip layers. Probably would have been about 19:10.
50 burpees (ughh)
50 each on push (legs) press (arms) pull (arms) on c2 dynos.
50 pull ups (haha I struggled even with the help of a bungee cord)

Good session.

[Dangerscouse]

Thanks Rod & Scott. The break at 60 mins has definitely soured it for me; it was just mental weakness albeit my pace was optimistic. But progress is progress so I'm grateful for that.

@ Scott, you'll get there soon enough mate. You've got plenty of growing to do and I suspect you'll be pulling some enviable numbers in the future.

[WattsFromNotts]

@Stu, well done on the HM and with having a word (see below).

Saturday, 27 Jan

HM. 1:25:47, 2:01.9, R22, HR 162, df 99.

Not the greatest of sessions, focus was lacking. I went off a little too quickly, HR increased to above 165 in the first 4km or so, so I knew I was going to struggle later if I didn't slow down. I guess I wanted to feel what sustaining a sub 2:00 pace over distance felt like mentally, as well as physically. The result was that I did manage an unofficial fastest 10km and 60mins , but then it was just a case of completing the remaining distance, regardless of pace. This included overcoming a major wobble in the penultimate split. Still, that's two HM under 1:26:00 this week, so I'll take that positive.

[G-dub]

Great work Dave and everyone

Friday: rough 10k in mixed double
Saturday: 3K w/u + 6 x 4’, 3’R, r30/32 in mixed 8 + 4K easy in mixed 4+. 16K total

[nick rockliff]

another 30r20 this evening on Rowpro. Pushed on a tad more to see how it went.

30 min - 7858 - 1.54.5 - 20 - 157 End HR

Bit of a cough at the end but clear now.

[Anth_F]

Improvement on last Saturday's HM by 1min 24 so I'm making progress but I still have some way to go to get to where I want to be. I had to stop at 60 mins for a quick break and to have a word with myself so that needs to be sorted out; I don't usually stop midway for anything less than a 30km row.

The higher df may be having an effect too. I always used to use 115 but I want to get used to a heavier pull.

Thats excellent, Stu. Seriously well done fella!!!

[Anth_F]

Todays work fueled by a bacon & egg sandwich + a strong coffee.

5x 30 pushups
3x 25 weighted squats

8500m erg (This was enjoyable, but certainly a thorough piece of work)




1000m cool down @ 2:19 r15

10 minutes Power Plate'