What Training Have You Done Today?

mdpfirrman · Post by **mdpfirrman** » September 28th, 2018, 2:44 pm

Today, 20 minutes W/U on the AirDyne Pro, then did the CTC, then 20 minutes CD on the bike. 2818 @ 1:56.4 / 26 SPM. Used it more as an intermediate length interval instead of pushing 100%. Wanted to see how the back holds up to this before pushing more. Feels OK as of now. Fingers crossed. Felt good to blow a little smoke out of the engine without back pain when I press with my legs.

Dangerscouse · Post by **Dangerscouse** » September 29th, 2018, 5:50 am

10 miles, more or less, in the Goldilocks zone. I didn't have it in me today to do a harder session.

AnimalNige · Post by **AnimalNige** » September 29th, 2018, 12:15 pm

Away from my pain cave for a while. The good news is it's very sunny here in France! Lots of bike kms in with plenty of climbing. And the missus is at home, so I don't get overfed. I might get down to below 75 kilos if I stay on salad and tuna and 300km per week!

I'm keeping core and upper body going with crunches, push ups, and I've recovered the ability to do a one arm lock off (palm inwards), so I've been working them with a negative when I start failing. I've been getting warning twinges in my inner elbow though. And I've been here before when I found I could do lock offs and overdid them. So ordinary pull ups for a week now.

I think my motivation will be high when I get back to the cold garage!

lancecampeau · Post by **lancecampeau** » September 29th, 2018, 1:35 pm

Sat down on the erg last night but wasn't feeling it at all...ended up logging about 2000 garbage meters. Annoyed with this, I followed up this morning with a more focused effort

- 5000m row to warmup / 19:13.2 / 1:55.3 / DF 144 / SR 24 / SPI 9.5
- 20 min treadmill / inclined walk @ medium effort / HR around 135 / 164 calories
- 20 min elliptical / medium effort / 272 calories / HR monitor was broken but I'd guess around 140
- 2500m low rate row to end the session / 9:37.4 / 1:55.4 / SR 19 / SPI 11.94

I've been having a problem with blisters on my Achilles this season (caused specifically by my shoes/socks rubbing during long erg sessions). To help mitigate the issue, I have been changing up my routine a bit. By adding the treadmill and elliptical back in to the mix, my range of motion has changed just enough to help reduce friction on my heel. Would rather be on the erg, but until this blister problem gets solved I'll have to continue with this new routine.

I also picked up 3 pairs of protective gel socks to try out...
https://www.amazon.ca/gp/product/B005LD ... UTF8&psc=1

They look promising... I'll report the results as they come...

lancecampeau · Post by **lancecampeau** » September 29th, 2018, 1:42 pm

zen cohen wrote: ↑
September 27th, 2018, 11:10 pm
I row partly to keep depression at bay, and a good hard row really seems to improve things for hours, so if I lay off I miss the boost I get from the row.

I agree... Gotta have that erg therapy at least 2 to 4 times a week. Perfect way to "hit the reset button" when you're feeling bummed out...

http://1.bp.blogspot.com/-gK_eui1d9_M/T ... CF4608.JPG

Mark E · Post by **Mark E** » September 30th, 2018, 10:35 am

Rest day today. Yesterday saw a 5K competitive piece in the masters 4+ that's headed to the Head of the Charles in a few weeks. We had a good row and are making steady progress.

My main focus will remain on the OTW workouts through October, but I now have a loaner C2 erg to use when the weather starts to get nasty. I'm excited to log some quality training, especially because the gym I've been using limits equipment use to 30 minutes at a time. The 30-minute low-rating, steady-state workouts I've been doing are reasonably effective, I hope, but it will be nice to have the freedom to try other things.

My boys (7 and 10) helped me ream out the garage yesterday and get things set up for erg training -- stoked!

Erik A · Post by **Erik A** » October 1st, 2018, 4:16 am

Tonight's 40 mins
10110m
1:58.6
26spm
Ok session tonight
Finished off with the the IRL Oct 1609m. (1mile)
5:57.0 mins
1:51.0
Hurt real bad and probably should have done it first

Rod · Post by **Rod** » October 1st, 2018, 3:13 pm

10 x 500. 2'r All static starts

Average...................1:44.6
SPM.......................35
AHR.......................170 (86% of MHR)
DF.........................125

This was a new session so I started cautiously.

I didn't feel too bad and sped up as it went along ending up averaging my recent 2k pace so happy enough.

I'll be trying to work this one down over the next few weeks as the British Champs gets nearer.

mdpfirrman · Post by **mdpfirrman** » October 1st, 2018, 3:21 pm

Yesterday was 5K followed by 30 minutes on the AirDyne Pro, lighter work.

Today was 10 minute WU on the AirDyne, then did some 500m "easier" intervals. 6 x 500m/1', around 1:54 average. Not too fast, just enough to start building up again (been off speed work with the lower back for around a month).

After that, did some more 1' intervals (around five or so) on the bike with 1' rest between. Finished with another 15 minutes semi easy on the AirDyne. Slowly easing back into harder work.

Erik A · Post by **Erik A** » October 2nd, 2018, 4:31 am

Tonight's 40 mins
10076m
159.0
26spm

Almost at the stage of having to take a break from the erg to try and resolve my arm issue. Once I have got past 100k on the FTC I will most likely take a couple of weeks off the erg.

Not that happy as I know it will be a struggle to get back on. I will however continue with the gym and doing mostly leg work and bike and treadmill to keep up some sort of exercise

lindsayh · Post by **lindsayh** » October 2nd, 2018, 5:33 am

Fri/Sat/Mon off @work
Sunday a random 6k
Tuesday pm
6x 2k @2:01.7
df126 sr26 195w
2:11.3 (130)
1:58.9 (149)
1;57.6 (156)
1:59.6 (158)
1:59.7 (160)
2:03.4 (158)

AnimalNige · Post by **AnimalNige** » October 2nd, 2018, 6:35 am

Well. 75.75 kilos today. And if that sounds too good to be true, it is.

My digestive tract contains absolutely nothing. Spent yesterday in hospital on a saline and pain relief drip because my digestive system had a hissy fit. Any further would be TMI!

24 hours rehydrating and eating carefully needed before resuming very light training.

lancecampeau · Post by **lancecampeau** » October 2nd, 2018, 12:20 pm

First FM of the season... a stop and go affair as I was testing out those new gel socks.

42195m / 3:24:14 / 2:24.5 / DF 135 / SR 23

Was on 2:12 pace for the first 22,195m then stopped to add some Vaseline to the gel pads in my socks because they were moving around a bit and rubbing. I took too long and the monitor reset just as I was about to hit a button to keep it awake

So, I setup to do the last 20k in a seperate session and just added the total time up from the wall clock for a good estimate. Obviously can't verify the time.

Took lots of breaks in the second half of the session... just wanted to finish comfortably and wasnt really worried about the time. Held 1:46 over the final 500m to cap it off.

The socks seem to work well once I put lots of Vaseline on them. No blisters formed. Thats good news because Im looking forward to trying out a 50K in about 2 weeks.

mdpfirrman · Post by **mdpfirrman** » October 2nd, 2018, 1:38 pm

Nice work on that marathon Lance.

Wow, Nige, that sounds terrible!

Erik - hope your arm feels better soon, that's been aggravating you a while now.

5K on the erg today (around 2:08 pace), then 38 minutes on the Air bike (around 155 Watts or so, the AD Pro estimates it a lot higher, but I'd say it was mid 150s by feel).

Gammmmo · Post by **Gammmmo** » October 2nd, 2018, 1:48 pm

Good training day today.

ERG: main bits 2x500r100@1:36.3 + 8K@2:02.3
WEIGHTS: overheadpress, squats (just started), deads, db shrugs (traps seem to be reacting fast), reverse grip bench, db incline curl

...I seem to be acquiring a 4-pack too. How vain...

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