What Training Have You Done Today?

[winniewinser]

Interval row session after work....should have been 8x500m/2'R but only just managed 7 . Target was 1:44/45 (2km-4') but I dug myself a hole on the first interval with some ego pacing and paid the price later on. Nearly didn't start the 7th but found something and ended that one feeling rather sick .

Equal measures of satisfaction for the 7 I did manage and dissapointment at the lack of an 8th....I will repeat this.

1:43.4@30
1:42.7@30
1:42.7@30
1:42.5@30
1:42.2@31
1:42.0@32
1:43.0@32
Avg 1:42.6@30

Avg HR 145, Max 176

I have to improve my pacing to start on a more achievable level for the entire series of intervals. Also need to improve my fitness as I was spent by the last one

[mightymayesy]

Third ever 5,000m.

New PB.

Sam

[winniewinser]

Third ever 5,000m.

New PB.

Sam

Congrats!

6'7" .....giant

[Dino]

2 x 30r20 / 5r

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,208m 2:04.8 180 918 19
30:00.0 7,256m 2:04.0 183 931 20

Didn't go too bad today... first one in a long time quite enjoyed... despite the nagging bits of my failing body! Passed the time trying to work out how to re-arrange my garage, where I am going to stick a monitor on the wall, where the power needs to go, paint, rubber floor mats maybe, and so on (and how I am going to do this first before the other bits of the house that need doing without it ending in divorce )

[JayBroek34]

An easy 30R20 today at 2:04.3

[MartinSH4321]

Interval row session after work....should have been 8x500m/2'R but only just managed 7 . Target was 1:44/45 (2km-4') but I dug myself a hole on the first interval with some ego pacing and paid the price later on. Nearly didn't start the 7th but found something and ended that one feeling rather sick .

Equal measures of satisfaction for the 7 I did manage and dissapointment at the lack of an 8th....I will repeat this.

1:43.4@30
1:42.7@30
1:42.7@30
1:42.5@30
1:42.2@31
1:42.0@32
1:43.0@32
Avg 1:42.6@30

Avg HR 145, Max 176

I have to improve my pacing to start on a more achievable level for the entire series of intervals. Also need to improve my fitness as I was spent by the last one

Good you struggled through the 7th Alex, good average! Next time you'll hopefully remember this session and start a bit more conservative to finish all 8 intervals

[MartinSH4321]

2 x 30r20 / 5r

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,208m 2:04.8 180 918 19
30:00.0 7,256m 2:04.0 183 931 20

Didn't go too bad today... first one in a long time quite enjoyed... despite the nagging bits of my failing body! Passed the time trying to work out how to re-arrange my garage, where I am going to stick a monitor on the wall, where the power needs to go, paint, rubber floor mats maybe, and so on (and how I am going to do this first before the other bits of the house that need doing without it ending in divorce )

Nice work Dino, good to see you can already do longer sessions again. Best of luck for your comeback!

[Dino]

Nice work Dino, good to see you can already do longer sessions again. Best of luck for your comeback!

Thanks Martin! ..I've lost count of how many PBs you have clocked up in my absence! You have clocked up some very strong sessions and mileage over the summer

[MartinSH4321]

Nice work Dino, good to see you can already do longer sessions again. Best of luck for your comeback!

Thanks Martin! ..I've lost count of how many PBs you have clocked up in my absence! You have clocked up some very strong sessions and mileage over the summer

Thanks Dino! Yeah, it's a great season for me atm. I'm afraid no one is immune to injury and illness, unfortunatly it striked you, but you'll get new PBs too for sure, you just need some time!

[Dangerscouse]

I started off with the hope of a 8 x 500m 2r as my lower back was a lot better after Pilates on Monday but after four reps it started to tighten up so I bailed out. All of them were r33 and averaged 1:37.4.

I then decided with one min rest to do a strapless 5k, which was intended to be 1:56/7 pace, but I got carried away and I was pulling 1:47 @ r21 for the last 100m



For some reason I'm finding lower rates a lot easier than usual and higher rates a bit of a struggle compared to normal. I'm not sure what to make of it, and if it's good or not. I assume it is as lower rates have always been my Achilles heel.

[JimS]

Interval row session after work....should have been 8x500m/2'R but only just managed 7 . Target was 1:44/45 (2km-4') but I dug myself a hole on the first interval with some ego pacing and paid the price later on. Nearly didn't start the 7th but found something and ended that one feeling rather sick .

Equal measures of satisfaction for the 7 I did manage and dissapointment at the lack of an 8th....I will repeat this.

1:43.4@30
1:42.7@30
1:42.7@30
1:42.5@30
1:42.2@31
1:42.0@32
1:43.0@32
Avg 1:42.6@30

Avg HR 145, Max 176

I have to improve my pacing to start on a more achievable level for the entire series of intervals. Also need to improve my fitness as I was spent by the last one

What are you basing the target times on?

I find the Pete Plan approach good.

[winniewinser]

Interval row session after work....should have been 8x500m/2'R but only just managed 7 . Target was 1:44/45 (2km-4') but I dug myself a hole on the first interval with some ego pacing and paid the price later on. Nearly didn't start the 7th but found something and ended that one feeling rather sick .

Equal measures of satisfaction for the 7 I did manage and dissapointment at the lack of an 8th....I will repeat this.

1:43.4@30
1:42.7@30
1:42.7@30
1:42.5@30
1:42.2@31
1:42.0@32
1:43.0@32
Avg 1:42.6@30

Avg HR 145, Max 176

I have to improve my pacing to start on a more achievable level for the entire series of intervals. Also need to improve my fitness as I was spent by the last one

Good you struggled through the 7th Alex, good average! Next time you'll hopefully remember this session and start a bit more conservative to finish all 8 intervals

Thanks Martin.....average was 2s quicker that the week before....crazy to think I could then add an 8th. You live and learn

[winniewinser]

Interval row session after work....should have been 8x500m/2'R but only just managed 7 . Target was 1:44/45 (2km-4') but I dug myself a hole on the first interval with some ego pacing and paid the price later on. Nearly didn't start the 7th but found something and ended that one feeling rather sick .

Equal measures of satisfaction for the 7 I did manage and dissapointment at the lack of an 8th....I will repeat this.

1:43.4@30
1:42.7@30
1:42.7@30
1:42.5@30
1:42.2@31
1:42.0@32
1:43.0@32
Avg 1:42.6@30

Avg HR 145, Max 176

I have to improve my pacing to start on a more achievable level for the entire series of intervals. Also need to improve my fitness as I was spent by the last one

What are you basing the target times on?

I find the Pete Plan approach good.

I am pacing of previous attempts at the same session. The week before I did this and hit an average of 1:44.6 so was putting a conservative 1:45 target for this week with the 8th interval. I just dug myself a whole by completing the first piece too fast and then not having enough in the tank to complete all 8

History of previous 500m intervals below

Week 1 attempt
6 x 500m / 2min rest
1:41.8@34
1:43.8@32
1:45.2@33
1:46.2@33
1:47.8@32
1:46.9@30
Avg 1:45.3@32

Week 3 attempt
6 x 500m / 2min rest
1:45.1@30
1:46.0@31
1:47.0@31
1:46.0@32
1:48.0@32
1:44.0@32
avg 1:46.0@31

Week 6 attempt
6 x 500m / 2min rest] Target 1:45
1:46.0@29
1:45.8@30
1:46.8@30
HD after 3

Week 7 attempt
6 x 500m / 2min rest Target 1:48 descending (after previous weeks failure)
1:45.5@30
1:45.3@30
1:44.7@29
1:44.2@30
1:43.9@31
1:42.1@32
Avg 1:44.3@30

Week 10 attempt
7 x 500m / 2min rest Target 1:45.1
1:44.9@30
1:44.7@30
1:44.4@31
1:44.5@31
1:44.4@30
1:44.7@31
1:45.1@31
Avg 1:44.6@30

Week 11 attempt
8 x 500m / 2min rest Target 1:45.1 (only managed 7)
1:43.4@30
1:42.7@30
1:42.7@30
1:42.5@30
1:42.2@31
1:42.0@32
1:43.0@32
Avg 1:42.6@30

[MartinSH4321]

I started off with the hope of a 8 x 500m 2r as my lower back was a lot better after Pilates on Monday but after four reps it started to tighten up so I bailed out. All of them were r33 and averaged 1:37.4.

I then decided with one min rest to do a strapless 5k, which was intended to be 1:56/7 pace, but I got carried away and I was pulling 1:47 @ r21 for the last 100m



For some reason I'm finding lower rates a lot easier than usual and higher rates a bit of a struggle compared to normal. I'm not sure what to make of it, and if it's good or not. I assume it is as lower rates have always been my Achilles heel.

Good pace for the 500m, bad you had to bail out, lower back problems are so annoying. Wasn't the 5k pretty demanding for your lower back too at this low rating?
You did a lot of rate restricted training so I would estimate it's just an adaption to that, hard to say if good or not, but propably good for longer stuff when you can row the same pace at lower rating?!

[MartinSH4321]

...
Good you struggled through the 7th Alex, good average! Next time you'll hopefully remember this session and start a bit more conservative to finish all 8 intervals

Thanks Martin.....average was 2s quicker that the week before....crazy to think I could then add an 8th. You live and learn

Doing 7 reps 2sec faster on average is definitely an improvement (which is good), sticking to the plan and finishing all reps is a learning process