What Training Have You Done Today?

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
iangallagher
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Re: What Training Have You Done Today?

Post by iangallagher » September 28th, 2020, 7:11 pm

winniewinser wrote:
September 28th, 2020, 3:05 pm
Session 1 of week 2 of my new plan......and to get used to seeing 30' on the monitor I decided to do 2x30'/2'R with a HR cap of 70%. Still a couple of mins in the green but felt pretty good. Watched Netflix Social Dilemma documentary which is an eye opener, especially for any parent......it really makes you realise just what social media is doing to everyone.

1:00:00.0 13,924m 2:09.2 20 123
30:00.0 6,987m 2:08.8 20 123
30:00.0 6,937m 2:09.7 20 124

I also saw the cardiologist this afternoon for a final consultation who basically confirmed that there was nothing untoward in any of my test results.....just as I suspected. I was told that my heart is healthy and fit for my age. So what's causing the 'issues' I have been seeing......well it was suggested that maybe I had been pushing too hard, too soon and too often which was probably true during Feb/Mar with various online competitions. It's also possible that the stress of seeing the HR on the monitor may not be helping either. So basically I can continue but should I get any more 'issues' then I should stop and take note.

I was however advised that work over 170ish is always going to come with associated risks to damaging ones heart. She said that even super fit athletes can have issues if they push the ticker too hard for too long but in someone my age it does increase the risk of a stroke or the need for intervention later in life. That bit was the downside and I now have to think about what I should be doing going forward. It's obviously positive that there are no underlying issues or damage currently but the suggestion was that it may be best to avoid those all out attacks :? . She suggested Yoga! :roll: :lol:

I think at the moment I am happy to continue but will look to balance out training with rest and other activities. I've reduced mileage already in the last 3 weeks....I'm 150k down on August and weekly numbers are currently around 60k per week for 100k previously. I believe that the blue zone training has helped with rebuilding a good base for future progress but I have to assess whether it's worth chasing PB's. Part of the lure of erging has been trying to improve so that would take the gloss off it.

That's enough blurb....day off the erg tomorrow as prescribed......so just a few weights and core in the morning.
Well thats great news mate!

Interesting point about work over 170ish - presuming thats close to your max. It made me reflect on what i do.
Over the past 7 workouts i have spent 8 minutes 30 above 180 bpm. Surely that is ok. Its not like we are spending hours in that zone - we just dip in for a few moments here and there.
182cm; 89kg; 1km = 3.03.9; 2km = 6.24; 4mins = 1272; 5km = 17.09; 6km = 20.55; 30mins = 8467; 10km= 35.31; 60 minutes = 16179 HM = 1.23.25
Erging since May 2020

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lancecampeau
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Re: What Training Have You Done Today?

Post by lancecampeau » September 28th, 2020, 9:14 pm

4 x 6:00/1:30r tonight

6030m / 1:59.4 / DF 145 / SR 22 / SPI 9.36 / 206w

Held around 1:37 for 30 seconds at the end of the last interval. Played catch (baseball) for about 30 minutes afterward.
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
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Tony Cook
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Re: What Training Have You Done Today?

Post by Tony Cook » September 29th, 2020, 1:12 am

Was supposed to do a 6x2’ AN session but three days of ground clearance told on my old body. In the warm up my back told me I was not going to let me do anything at that intensity. 40 years ago I worked like that every day and trained every evening!
Ended up doing 50 mins with a gentle start and finish and some harder 2 mins sets in the middle. Covered 12,500m at average 132 bpm.
Born 1963 6' 5" 105Kg
PBs only from 2020 - 100m 15.7s - 1min 355m - 500m 1:30.0 - 2k 6:47.6 - 5k 17:59.4 - 6k 22:06.7 - 30min @ 20SPM 8,132m - 10k 39:47.3 - 1 hour 15,691m - HM 1:24:37.0

iangallagher
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Re: What Training Have You Done Today?

Post by iangallagher » September 29th, 2020, 1:40 am

Scheduled day off today but couldnt help myself. Just 2km at R20 to see what im made of. Drag factor was low - 93 for this
Was puffing hard towards the end

Time Meters Pace Watts Cal/Hr S/M
6:57.4 2,000m 1:44.3 308 1360 20
1:44.2 500m 1:44.2 309 1364 21
1:44.9 1,000m 1:44.9 303 1343 20
1:44.5 1,500m 1:44.5 307 1355 20
1:43.8 2,000m 1:43.8 313 1377 20
182cm; 89kg; 1km = 3.03.9; 2km = 6.24; 4mins = 1272; 5km = 17.09; 6km = 20.55; 30mins = 8467; 10km= 35.31; 60 minutes = 16179 HM = 1.23.25
Erging since May 2020

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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » September 29th, 2020, 3:30 am

winniewinser wrote:
September 28th, 2020, 3:05 pm
<>

I also saw the cardiologist this afternoon for a final consultation who basically confirmed that there was nothing untoward in any of my test results.....just as I suspected. I was told that my heart is healthy and fit for my age. So what's causing the 'issues' I have been seeing......well it was suggested that maybe I had been pushing too hard, too soon and too often which was probably true during Feb/Mar with various online competitions. It's also possible that the stress of seeing the HR on the monitor may not be helping either. So basically I can continue but should I get any more 'issues' then I should stop and take note.
Alex, this is very good news. It's also good that she's actually confirmed a negative finding, rather than leaving you with a "well, we couldn't find anything, but...".
winniewinser wrote:
September 28th, 2020, 3:05 pm

I was however advised that work over 170ish is always going to come with associated risks to damaging ones heart. She said that even super fit athletes can have issues if they push the ticker too hard for too long but in someone my age it does increase the risk of a stroke or the need for intervention later in life. That bit was the downside and I now have to think about what I should be doing going forward. It's obviously positive that there are no underlying issues or damage currently but the suggestion was that it may be best to avoid those all out attacks :? . She suggested Yoga! :roll: :lol:
Not wanting to decry her expertise, but unless she has specifically researched healthy people (which she may have, of course), her horizons are likely to be defined by the sick people she sees. Longitudinal studies are very hard and expensive to do, and controlling for training variables let alone other stressors in life, diet and illness, is almost impossible. It's quite possible to imagine an ex-athlete who neglected to mention that s/he took PEDs, or knocked back 30 pints a week and usually trained through a hangover.

That said, these are very interesting comments and - as someone who normally flogs himself - I decided to strap the HRM on today and do a 6x10' r'2 and actually try to stay at UT2 today.

iangallagher wrote:
September 28th, 2020, 7:11 pm
<>
Interesting point about work over 170ish - presuming thats close to your max. It made me reflect on what i do.
Over the past 7 workouts i have spent 8 minutes 30 above 180 bpm. Surely that is ok. Its not like we are spending hours in that zone - we just dip in for a few moments here and there.
Yeah, I assume that the 170 isn't an absolute figure, but would be tailored to the individual. When I did my last half marathon, I averaged 171, and was over that for probably over 40 mins. A bit sobering if I was doing myself damage the whole time.

Of course, for most people, working out - even if they do it too hard - is likely to be heaps better than spending the afternoon in the pub, followed by pizza and chips on the sofa.
49yo, 82kg
PBs: 1'=328m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46

2020 goals:
1k - sub 3:30; 30' > 7500m; 60' > 14600m; HM sub 1:29.00
2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00;

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max_ratcliffe
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Re: What Training Have You Done Today?

Post by max_ratcliffe » September 29th, 2020, 3:55 am

iangallagher wrote:
September 29th, 2020, 1:40 am
Scheduled day off today but couldnt help myself. Just 2km at R20 to see what im made of. Drag factor was low - 93 for this
Was puffing hard towards the end

Time Meters Pace Watts Cal/Hr S/M
6:57.4 2,000m 1:44.3 308 1360 20
1:44.2 500m 1:44.2 309 1364 21
1:44.9 1,000m 1:44.9 303 1343 20
1:44.5 1,500m 1:44.5 307 1355 20
1:43.8 2,000m 1:43.8 313 1377 20
Amazing workout. I know Martin's also done some 2k r20 too, but this is a serious SPI. There must be some speed going on there too - what's your vertical leap? But for a day off... I wonder if you might be a bit sore tomorrow.
49yo, 82kg
PBs: 1'=328m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46

2020 goals:
1k - sub 3:30; 30' > 7500m; 60' > 14600m; HM sub 1:29.00
2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00;

mjk
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Re: What Training Have You Done Today?

Post by mjk » September 29th, 2020, 4:20 am

max_ratcliffe wrote:
September 29th, 2020, 3:30 am
winniewinser wrote:
September 28th, 2020, 3:05 pm
<>

I also saw the cardiologist this afternoon for a final consultation who basically confirmed that there was nothing untoward in any of my test results.....just as I suspected. I was told that my heart is healthy and fit for my age. So what's causing the 'issues' I have been seeing......well it was suggested that maybe I had been pushing too hard, too soon and too often which was probably true during Feb/Mar with various online competitions. It's also possible that the stress of seeing the HR on the monitor may not be helping either. So basically I can continue but should I get any more 'issues' then I should stop and take note.
Alex, this is very good news. It's also good that she's actually confirmed a negative finding, rather than leaving you with a "well, we couldn't find anything, but...".
winniewinser wrote:
September 28th, 2020, 3:05 pm

I was however advised that work over 170ish is always going to come with associated risks to damaging ones heart. She said that even super fit athletes can have issues if they push the ticker too hard for too long but in someone my age it does increase the risk of a stroke or the need for intervention later in life. That bit was the downside and I now have to think about what I should be doing going forward. It's obviously positive that there are no underlying issues or damage currently but the suggestion was that it may be best to avoid those all out attacks :? . She suggested Yoga! :roll: :lol:
Not wanting to decry her expertise, but unless she has specifically researched healthy people (which she may have, of course), her horizons are likely to be defined by the sick people she sees. Longitudinal studies are very hard and expensive to do, and controlling for training variables let alone other stressors in life, diet and illness, is almost impossible. It's quite possible to imagine an ex-athlete who neglected to mention that s/he took PEDs, or knocked back 30 pints a week and usually trained through a hangover.

That said, these are very interesting comments and - as someone who normally flogs himself - I decided to strap the HRM on today and do a 6x10' r'2 and actually try to stay at UT2 today.

iangallagher wrote:
September 28th, 2020, 7:11 pm
<>
Interesting point about work over 170ish - presuming thats close to your max. It made me reflect on what i do.
Over the past 7 workouts i have spent 8 minutes 30 above 180 bpm. Surely that is ok. Its not like we are spending hours in that zone - we just dip in for a few moments here and there.
Yeah, I assume that the 170 isn't an absolute figure, but would be tailored to the individual. When I did my last half marathon, I averaged 171, and was over that for probably over 40 mins. A bit sobering if I was doing myself damage the whole time.

Of course, for most people, working out - even if they do it too hard - is likely to be heaps better than spending the afternoon in the pub, followed by pizza and chips on the sofa.

I'm not claiming to be an expert in cardiology, but I do work in healthcare (I'm a registered nurse on an inpatient general care unit) I agree with Max that the cardiologists perspectives may be skewed by working with a largely sick and (and likely sedentary) population. Heart issues such as tachycardia (elevated heart rate) at rest can be signs of many things (anxiety, electrolyte imbalance, inappropriate response to medication, anemia, etc.)

For healthy adults, the benefits of aerobic exercise are well studied, and has been found to reduce risks of cardiovascular events such as heart attack or stroke. For most, the risk of not doing enough exercise is far greater than that of doing excessive endurance exercise. Moderate to low intensity exercise has the highest benefit and lowest risk - and in my opinion anyone serious about rowing training is likely already making low to moderate intensity work a backbone of their training.

That being said, there is evidence of cardiac damage after intense exercise. Most of the studies have been done with marathon runners, and show elevations of biomarkers for cardiomyocyte damage following intense exercise. However, in athletes with no cardiac disease, these biomarkers normalize rather quickly with rest. The people at highest risk of adverse outcomes with high intensity exercise are individuals with underlying cardiac disease or inherited cardiac conditions. So unless you have a pre-existing cardiac condition - you should be fine.

The best advice I can give is to eat well, make a majority of training low to moderate intensity, get your Blood Pressure checked often, and listen to your body (don't ignore irregular heart beats, lightheadedness, or chest pain).
28y/o M, 6'2", 215lbs

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » September 29th, 2020, 4:27 am

iangallagher wrote:
September 28th, 2020, 7:11 pm
Well thats great news mate!

Interesting point about work over 170ish - presuming thats close to your max. It made me reflect on what i do.
Over the past 7 workouts i have spent 8 minutes 30 above 180 bpm. Surely that is ok. Its not like we are spending hours in that zone - we just dip in for a few moments here and there.
186 is my max but yes, I think that was the point the cardiologist was making, extended efforts at peak may cause damage to the internal electrics of the heart as it put under extreme strain. So a 10k TT at 180 for say 75% of it may not be a good idea for me. So Saturday's 5K TT may have been a bit risky based on me being in Z5 for nearly 15mins of the 18min TT :? :shock:

September HR Zone stats.....although distorted by only having done 3 harder sessions....I think I will need to limit each week to one harder session and one medium session from now on.
Z5 3%
Z4 9%
Z3 18%
Z2 58%
Z1 12%

Anyway, we'll see how things progress from here.
max_ratcliffe wrote:
September 29th, 2020, 3:30 am

Alex, this is very good news. It's also good that she's actually confirmed a negative finding, rather than leaving you with a "well, we couldn't find anything, but...".

Not wanting to decry her expertise, but unless she has specifically researched healthy people (which she may have, of course), her horizons are likely to be defined by the sick people she sees. Longitudinal studies are very hard and expensive to do, and controlling for training variables let alone other stressors in life, diet and illness, is almost impossible. It's quite possible to imagine an ex-athlete who neglected to mention that s/he took PEDs, or knocked back 30 pints a week and usually trained through a hangover.

That said, these are very interesting comments and - as someone who normally flogs himself - I decided to strap the HRM on today and do a 6x10' r'2 and actually try to stay at UT2 today.
Thx Max. I can only relate what she is telling me to my experiences and my body/age etc. I came into rowing about this time last year, found the Beginner's Pete Plan and was encouraged to try and go faster and faster. I had no base fitness really so that was playing catchup......maybe that put additional strain on this old man's body :wink: . Having done around 6 months of blue zone base work I do feel stronger now but will also need to take some sessions easier......life may be shortened for the sake of a PB that after a few days will be a distant memory. Nobody is going to say 'yeah but he was sub 7' at my funeral! :D :lol: :lol:

It won't stop me from trying of course but I will bare in mind the bigger picture.
mjk wrote:
September 29th, 2020, 4:20 am
...
The best advice I can give is to eat well, make a majority of training low to moderate intensity, get your Blood Pressure checked often, and listen to your body (don't ignore irregular heart beats, lightheadedness, or chest pain).
Thanks MJK......the bit above is definitely most important for me. I have pushed too hard too soon too often previously, doing 7 sessions a week with no rest in the hunt for speed......foolish and I will learn my lesson.
LWTM, 6'2" 48yo, 100m 17.9, 1min 337m, 500m 1:34.2, 1km 3:24.6, 2km 6:53.5, 5km 18:23.2, 6km 22:20.4, 30' 7958m, 10km 38:18.6, 60' 15,286m, HM 1:24:08.5, FM 3:08:12.8

faach1
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Re: What Training Have You Done Today?

Post by faach1 » September 29th, 2020, 5:11 am

Just a light and easy session today after yesterday’s first HM. Ended up doing 10k @ 2:15 after a 15’ warmup. Made sure HR didn’t exceed 120, and it averaged 114. Now time for a sauna, and to watch Roland-Garros later!
19/M/Boarderline LWT/UK/Follow me on Instagram @faach1

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MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » September 29th, 2020, 5:39 am

winniewinser wrote:
September 28th, 2020, 3:05 pm
Session 1 of week 2 of my new plan......and to get used to seeing 30' on the monitor I decided to do 2x30'/2'R with a HR cap of 70%. Still a couple of mins in the green but felt pretty good. Watched Netflix Social Dilemma documentary which is an eye opener, especially for any parent......it really makes you realise just what social media is doing to everyone.

1:00:00.0 13,924m 2:09.2 20 123
30:00.0 6,987m 2:08.8 20 123
30:00.0 6,937m 2:09.7 20 124

I also saw the cardiologist this afternoon for a final consultation who basically confirmed that there was nothing untoward in any of my test results.....just as I suspected. I was told that my heart is healthy and fit for my age. So what's causing the 'issues' I have been seeing......well it was suggested that maybe I had been pushing too hard, too soon and too often which was probably true during Feb/Mar with various online competitions. It's also possible that the stress of seeing the HR on the monitor may not be helping either. So basically I can continue but should I get any more 'issues' then I should stop and take note.

I was however advised that work over 170ish is always going to come with associated risks to damaging ones heart. She said that even super fit athletes can have issues if they push the ticker too hard for too long but in someone my age it does increase the risk of a stroke or the need for intervention later in life. That bit was the downside and I now have to think about what I should be doing going forward. It's obviously positive that there are no underlying issues or damage currently but the suggestion was that it may be best to avoid those all out attacks :? . She suggested Yoga! :roll: :lol:

I think at the moment I am happy to continue but will look to balance out training with rest and other activities. I've reduced mileage already in the last 3 weeks....I'm 150k down on August and weekly numbers are currently around 60k per week for 100k previously. I believe that the blue zone training has helped with rebuilding a good base for future progress but I have to assess whether it's worth chasing PB's. Part of the lure of erging has been trying to improve so that would take the gloss off it.

That's enough blurb....day off the erg tomorrow as prescribed......so just a few weights and core in the morning.
That's very good news Alex :D
With your improved fitness you won't have to push HR to max for new PBs, especially at the longer distances, so there are a lot of goals you can go for!
Martin, 1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 174
LP: 1:06, 100m: 14.0, 1': 387m, 500m: 1:21.4
1k: 3:05 2k: 6:43, 5k: 17:53, 30': 8237m, 30R20: 8088m 10k: 36:51
60': 15779m, HM: 1:21:57
rowing since Jun18, 5mm in Aug20

MartinSH4321
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Re: What Training Have You Done Today?

Post by MartinSH4321 » September 29th, 2020, 5:48 am

iangallagher wrote:
September 29th, 2020, 1:40 am
Scheduled day off today but couldnt help myself. Just 2km at R20 to see what im made of. Drag factor was low - 93 for this
Was puffing hard towards the end

Time Meters Pace Watts Cal/Hr S/M
6:57.4 2,000m 1:44.3 308 1360 20
1:44.2 500m 1:44.2 309 1364 21
1:44.9 1,000m 1:44.9 303 1343 20
1:44.5 1,500m 1:44.5 307 1355 20
1:43.8 2,000m 1:43.8 313 1377 20
Well done Ian, 2kR20 is short but feels really long at the end :) Think I'll do another one soon, now I have a target to go for :wink:
max_ratcliffe wrote:
September 29th, 2020, 3:55 am
Amazing workout. I know Martin's also done some 2k r20 too, but this is a serious SPI. There must be some speed going on there too - what's your vertical leap? But for a day off... I wonder if you might be a bit sore tomorrow.
Yeah, but Ian was more than a second faster :lol:
Martin, 1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 174
LP: 1:06, 100m: 14.0, 1': 387m, 500m: 1:21.4
1k: 3:05 2k: 6:43, 5k: 17:53, 30': 8237m, 30R20: 8088m 10k: 36:51
60': 15779m, HM: 1:21:57
rowing since Jun18, 5mm in Aug20

Dino
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Re: What Training Have You Done Today?

Post by Dino » September 29th, 2020, 6:17 am

Been feeling under the weather not helped by son bringing home a cold from school. Legs have felt heavy, plus the usual dodgy knees being a bit worse than usual... but still ploughing on :D
Last night was just going to be a 2:10 paddle for 15k... it started out that way for 5 mins, then decided that 2:07 would be better. Rowed like this for a bit then bumped it to gradually up to 2:05 to get average to 2:07. Thought about making it 2 x 30m, then 2 x 7500m, but carried on as was on Zwift and got tucked into a little group of three all doing about 2.1 W/Kg. Was playing tortoise and hare with some people who would sprint away then slow down and I would come up inexorably behind them again :) ...it passed the time. Towards the end I could see myself catching up with someone who had passed me about 15 mins before, so switched up to sub 2:00 to catch them. There were also some sprints on the course too, and the last one only a couple of mins from my planned end at 15k so decided on all out effort to set a new PB on this sprint (this was on the France Douce course for anyone who rides on Zwift) and managed to see 1:32 on the PM5... was gasping after that(!) but managed to keep it at 2:00 to see the 15k out. 9min 2k WD to finish.
52M HWT 18/19, 19/20, 20/21 Team: 50Plus Zwift Rowing
1m 326m, 500m 1:38,7, 1k 3:35.7, 2k 7:17.6, 5k 19:06.6, 6k 23:26.0, 30m 7730m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0, 50k 3:49:17.3

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winniewinser
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Re: What Training Have You Done Today?

Post by winniewinser » September 29th, 2020, 6:55 am

MartinSH4321 wrote:
September 29th, 2020, 5:39 am
That's very good news Alex :D
With your improved fitness you won't have to push HR to max for new PBs, especially at the longer distances, so there are a lot of goals you can go for!
Thx Martin....30' next :)
Dino wrote:
September 29th, 2020, 6:17 am
Been feeling under the weather not helped by son bringing home a cold from school. Legs have felt heavy, plus the usual dodgy knees being a bit worse than usual... but still ploughing on :D
Last night was just going to be a 2:10 paddle for 15k... it started out that way for 5 mins, then decided that 2:07 would be better. Rowed like this for a bit then bumped it to gradually up to 2:05 to get average to 2:07. Thought about making it 2 x 30m, then 2 x 7500m, but carried on as was on Zwift and got tucked into a little group of three all doing about 2.1 W/Kg. Was playing tortoise and hare with some people who would sprint away then slow down and I would come up inexorably behind them again :) ...it passed the time. Towards the end I could see myself catching up with someone who had passed me about 15 mins before, so switched up to sub 2:00 to catch them. There were also some sprints on the course too, and the last one only a couple of mins from my planned end at 15k so decided on all out effort to set a new PB on this sprint (this was on the France Douce course for anyone who rides on Zwift) and managed to see 1:32 on the PM5... was gasping after that(!) but managed to keep it at 2:00 to see the 15k out. 9min 2k WD to finish.
Lots of cold about at the moment with the kids back to school....glad it's not enough to stop your training Dino.
LWTM, 6'2" 48yo, 100m 17.9, 1min 337m, 500m 1:34.2, 1km 3:24.6, 2km 6:53.5, 5km 18:23.2, 6km 22:20.4, 30' 7958m, 10km 38:18.6, 60' 15,286m, HM 1:24:08.5, FM 3:08:12.8

lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » September 29th, 2020, 7:30 am

missed 5 days in a row - not happy at all
Mon PM
45' @2:08 (147)
Tuesday PM
2k @2:09
15x 1'/1'R @1:53.7
df126 sr20 238w mhr149
2k @2:13 (145)
Lindsay
69yo 93kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

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ampire
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Re: What Training Have You Done Today?

Post by ampire » September 29th, 2020, 9:51 am

Time Meters Pace Watts Cal/Hr S/M ❤
43:24.8 10,000m 2:10.2 158 845 19 155
8:38.5 2,000m 2:09.6 161 853 19 151
8:37.5 4,000m 2:09.3 162 856 19 152
8:41.6 6,000m 2:10.4 158 843 19 155
8:46.8 8,000m 2:11.7 153 827 19 157
8:40.3 10,000m 2:10.0 159 847 19 160
M34|5'8"/173CM|150lb/68KG|LWT|MHR~192BPM|2020: 5K 18:52.9 (@1:53.2/500)|C2-D+Slides+EndureRow Seat

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