What Training Have You Done Today?

_PBH_ · Post by **_PBH_** » June 13th, 2018, 9:52 am

Dreadfish wrote:...wind up to 100kph.... summer is usually ... windy.... unfortunately the two islands funnel the wind.

that really sucks. Or blows.

Dreadfish wrote:...it's a really nice harbour with lots of good fishing...

Worth it!!

Gammmmo · Post by **Gammmmo** » June 13th, 2018, 12:54 pm

5K@1:59.3 warmup THEN WEIGHTS (overhead press, incline press at 2 levels, skull crushers, EZ bar curl, side lateral raises, bench pull experiment) - progress has stagnated with the overhead press but want to build more upper pecs so am doing incline pressing now for a while, skull crushers adding new muscle. Have bought myself a pullup frame so am looking forward to assembling that and doing some pullups/chinups/hanging leg raises etc as I think this will add new muscle too. Fallen off the wagon a bit with core work but the 4-pack is coming through - fat level not low enough for a 6/8.

Anth_F · Post by **Anth_F** » June 13th, 2018, 1:38 pm

1hr weightlifting session yesterday, and also 12miles of walking.

6k today!!! This was some piece of work, especially with the high humidity... phewwweee

1500m cooldown @ 2:25

Then some power plate stuff and barbell bench press work.

harrythehamster · Post by **harrythehamster** » June 13th, 2018, 4:30 pm

Planned rest day on Mon & unplanned yesterday. Yesterday was ready to start training. Was drinking "hot chocolate" just before the session sitting in the front of my PC. Put my cup - still almost full - on the table in the front of my external DVD-drive. I was ripping some CD's and forgot that the app I was using opens the DVD-tray when the ripping is completed (probably not a default setting but my personal preference). So, of course when I heard the sound of opening DVD-tray I was already irreversibly late...What a mess. Cocoa spread all over the place and most of it seemed to be inside of my PC. Had to detach most part from inside the PC (mostly from motherboard). Took hours to clean up the whole mess. And this was not the first time I make same mistake with my drinks

Today didn't hassle and managed to do 72' Level 4- type session. HR readings were a bit odd and strangely spiky in the biginning and also lost readings couple of times in the last part, so probably not 100% correct. Replaced battery after session. RPE was similar to usual (7/10). SPI 9.72 so another step towards SPI 10.

DavidA · Post by **DavidA** » June 13th, 2018, 4:55 pm

Anth_F wrote:1hr weightlifting session yesterday, and also 12miles of walking.

That's quite a bit of walking.

David

Anth_F · Post by **Anth_F** » June 13th, 2018, 5:35 pm

DavidA wrote:
Anth_F wrote:1hr weightlifting session yesterday, and also 12miles of walking.
That's quite a bit of walking.

David

Haha yeah... that was the total, but done in parts across various times of the day. That also included walking the dog 5 miles in the evening. I love my walking... especially when the weathers nice n sunny

mitchel674 · Post by **mitchel674** » June 13th, 2018, 8:01 pm

15k completed today. I suspect I am having hydration issues with these longer rows. My HR does tend to climb after 30 minutes of SS pace. I do sweat a lot even at SS pace. Today I made sure to hydrate well through the morning and took a bit of water after 45 minutes. I think this helped me a bit.

jimmyshand · Post by **jimmyshand** » June 14th, 2018, 4:34 am

Some great workouts there Anth, Mitch and Harry. Good for motivation for me, thanks.

Today I did the Pete Plan 5x800 with 3:30 rest and tried to go as fast as I thought I could keep up for all eight reps so aimed for 1:41:00 and ended up at 1:40.7. Fairly consistent until the last one when I just went flat out and upped the rate from 30 to 34 (felt weird) and lowered split to 1:39.9. Tough session but enjoyable too.

Time Meters Pace Watts Cal/Hr S/M HR
13:25.7 4,000m 1:40.7 343 1478 30 176

Haven't tried a 2k pb this season and have only once gone sub-7 so I think it's time for another go. Hoping I can hit about 6:57 but we'll see. I feel like I should, if I can win the mind game.

lindsayh · Post by **lindsayh** » June 14th, 2018, 6:03 am

rest Mon and Tues travelling
Wed
4k paddle and then 20' pedal
Thursday
2k @2:11
4x 2k @2:04.8
df125 sr20 180w mhr148

hobbit · Post by **hobbit** » June 14th, 2018, 3:36 pm

Something to celebrate today: I managed to do a SS piece without overcooking. It was 2 x 5k r1' @2:14 23spm. Since my 5k PB pace is 2:06, I was pretty close, but it made a huge difference. I finished scarcely out of breath. In fact, I felt that I cheated - no sweat soaked vest, no need for yoga to cool down before the shower. Still everyone says this is the way to go if I want to reach my potential, so: increase the distance and stay in my comfort zone.

All thoughts welcome.

Dangerscouse · Post by **Dangerscouse** » June 14th, 2018, 4:17 pm

hobbit wrote:Something to celebrate today: I managed to do a SS piece without overcooking. It was 2 x 5k r1' @2:14 23spm. Since my 5k PB pace is 2:06, I was pretty close, but it made a huge difference. I finished scarcely out of breath. In fact, I felt that I cheated - no sweat soaked vest, no need for yoga to cool down before the shower. Still everyone says this is the way to go if I want to reach my potential, so: increase the distance and stay in my comfort zone.

All thoughts welcome.

I guess it's all about what your goals are. This type of session will help to build your aerobic base, and will be more beneficial for weight loss but a good sweaty session also is important too.

A mixture of both types of sessions will probably be the best idea

Erik A · Post by **Erik A** » June 15th, 2018, 3:38 am

Tonight
40 mins
10240m
1:57.1
26spm
Followed by some weights

Rod · Post by **Rod** » June 15th, 2018, 3:27 pm

10 x 2k. with 75 second recoveries

Average pace....................1:54.3
SPM...............................32
AHR...............................167
DF.................................114
Average 2k pace................7:37.2

The rests were 15 seconds shorter than 10 days ago.....but the reps were 0.1 faster on av. pace and 1 bpm lower on av. HR so a big improvement.

This was 0.2 faster pace than when I did it with 2 minute rests a month ago so happy with progress.

Erik A · Post by **Erik A** » June 16th, 2018, 1:55 am

This afternoon
40 mins
10134m
1:58.4
25spm
Quiet in the gym today. Was nice

Dangerscouse · Post by **Dangerscouse** » June 16th, 2018, 4:36 am

6k for a Team Oarsome monthly challenge done in 21:54, which equals my PB and posits two questions; was my former PB soft or have I improved that much since I did it? I have only rowed four times in almost four weeks and I have had a bad cold and norovirus so I surely can improve on that time.

The monitor said it had low batteries and when I checked levels it said it was 0% but it lit up and the other five ergs were taken with varying degrees of break dancers so I had to battle on.

The screen was seemingly working properly but it didn't record anything nor did ergdata or my USB stick. So I threw a tantrum and left. Admittedly this was only meant to be a line in the sand just to see what I could do and to keep me ticking over.

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