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Re: What Training Have You Done Today?

Posted: December 11th, 2017, 10:13 pm
by lancecampeau
1K - 3:33.1 / damper @ 7
10 min treadmill (medium incline walk)
1K - 3:27.3 / damper @ 10
5 min treadmill (light flat walk)
1K - 3:37.6 / damper @ 3

Pulled a 50K two days ago so I didn't want to overdo it.

Right ankle was felling tight before the workout but now feels fine. Go figure..

Re: What Training Have You Done Today?

Posted: December 12th, 2017, 6:44 am
by lindsayh
2k @2:10

15' @1:56
df128 sr26 mhr161 225w
15' @1:58
sr26 mhr167 212w

weights

Re: What Training Have You Done Today?

Posted: December 12th, 2017, 7:35 am
by Gammmmo
10K@1:52.9 (TIME=37:39.9, RPE 8.5/9 out of 10)
Immediately felt good, pleased with that as my ergo work has taken a back seat to weight training of late so I was unsure of my aerobic form but it's still clearly around PB level, saw mainly 153s but only stepped things up with <1K to go so loads more there. Be interesting to see if the weights and extra bulk starts paying dividends - I am consistently >73kg now, up from 71kg for ages, and crucially that ain't fat. Anwyay, WEIGHTS later...oh and I turned 46 today. :o

Re: What Training Have You Done Today?

Posted: December 12th, 2017, 11:58 am
by OtwSL
Gammmmo wrote:10K@1:52.9 (TIME=37:39.9, RPE 8.5/9 out of 10)
Immediately felt good, pleased with that as my ergo work has taken a back seat to weight training of late so I was unsure of my aerobic form but it's still clearly around PB level, saw mainly 153s but only stepped things up with <1K to go so loads more there. Be interesting to see if the weights and extra bulk starts paying dividends - I am consistently >73kg now, up from 71kg for ages, and crucially that ain't fat. Anwyay, WEIGHTS later...oh and I turned 46 today. :o
Happy birthday and solid session!

Re: What Training Have You Done Today?

Posted: December 12th, 2017, 1:19 pm
by Dangerscouse
Happy birthday Gammmo. Have a good one

Re: What Training Have You Done Today?

Posted: December 12th, 2017, 1:57 pm
by Heaviestuser
2K Damper Setting 6 pace 22 time 9:29:5

Re: What Training Have You Done Today?

Posted: December 12th, 2017, 2:14 pm
by mdpfirrman
Was planning on a half marathon last night and ended up feeling bad all day. Scrapped that plan!

Did 4K (UT1 toward the end) @ around 2:06/23 SPM. Felt good enough with that. I'm planning on starting the PP Sunday, so I'm OK with a bit of an easier week. Been averaging heavy meters for the last 5 months. I think at this point taking one and a half days off shouldn't affect me too badly.

Happy B-Day Gammo!

Re: What Training Have You Done Today?

Posted: December 12th, 2017, 2:49 pm
by JerekKruger
10000m - 40:26.8 - 2:01.3 - 19.3 S/M
2000m - 7:58.6 - 1:59.6 - 19
4000m - 7:59.7 - 1:59.9 - 19
6000m - 8:08.8 - 2:02.2 - 19
8000m - 8:16.5 - 2:04.1 - 19
10000m - 8:03.2 - 2:00.8 - 20

Very pleased to simply have finished this given my recent performance. Annoyingly my heart rate monitor seems to have given up the ghost so I have no idea what my heart was doing during this.

Re: What Training Have You Done Today?

Posted: December 12th, 2017, 3:34 pm
by OtwSL
Today:
Not up to scratch. 6×1500m alt r22 and 26 at 5k +4 and 5k splits respectively. Absolutely rubbish.
The average was 3.4 splits higher than the last time I did this. Average 1:58.6. Not happy, and it was a struggle just to get through without a HD. I'm not sure what was wrong but I think it was the remenants of a cold just lingering. Not sure if that should have made me that much slower.

Oh well weights tomorrow and then I can't train on Thursday at the club so I'll take a rest. If I feel up to it I'll go ahead with the 30:00 I had planned for Friday. Hopefully I'll be fully recovered.
What would be your suggestions for pacing a free rate 30:00?

Re: What Training Have You Done Today?

Posted: December 12th, 2017, 3:45 pm
by Gammmmo
@Stu, scrawny, Mike - appreciate that guys.... ;)

(some years away from 50 though - now that one sounds crazy but when it happens it'll probably not seem a big deal just like 30 and 40 weren't!!)

Re: What Training Have You Done Today?

Posted: December 12th, 2017, 4:19 pm
by Dangerscouse
@ Tom. Feed off the progress. You finished it and that's all that matters. Another layer of mental strength has been added.

@ Scott, no idea about pacing as you don't feel great at the moment. What were you aiming for when you last did something similar? Aim for that pace and take a decision about 10 mins in as you'll know by then how it all feels.

I'm sure the others will give you better considered advice!

Re: What Training Have You Done Today?

Posted: December 12th, 2017, 4:30 pm
by JerekKruger
Dangerscouse wrote:@ Tom. Feed off the progress. You finished it and that's all that matters. Another layer of mental strength has been added.
Yep. Told my inner chimp to bugger off a few times, useful tip that.

Re: What Training Have You Done Today?

Posted: December 12th, 2017, 4:35 pm
by Rod
Happy birthday Gammmmo!

Re: What Training Have You Done Today?

Posted: December 12th, 2017, 4:37 pm
by JerekKruger
Rod wrote:Happy birthday Gammmmo!
Oh, I missed that. Happy birthday Gammmmo!

Re: What Training Have You Done Today?

Posted: December 12th, 2017, 4:40 pm
by Pie Man
Happy birthday Gammmmo.