What Training Have You Done Today?

[winniewinser]

nice way to close out that last 500m

Strong finish!

Thx...That's the bit I'm hoping to replicate next weekend but with 3 500s around 1:43

[flatbread]

got in a 1000kj hour outside on the bike this afternoon. lovely warm late fall day, no need for arm or knee warmers.

[max_ratcliffe]

Gorgeous day after couple of warm ones.

Holiday calendar called for 4x20', so went for an HM. Target sub 1:30.

Good grief this was a long way. Glutes are still protesting and had a bit of a wobble at 4k to go.

1:29:48.3 21,097m 2:07.7 168 878 23

8:33.7 2,000m 2:08.4 165 868 22
8:33.0 4,000m 2:08.2 166 871 22
8:33.2 6,000m 2:08.3 166 870 23
8:30.8 8,000m 2:07.7 168 878 23
8:30.6 10,000m 2:07.6 168 879 23
8:30.7 12,000m 2:07.6 168 878 23
8:28.7 14,000m 2:07.1 170 885 25
8:30.5 16,000m 2:07.6 168 879 25
8:31.5 18,000m 2:07.8 167 876 26
8:30.7 20,000m 2:07.6 168 878 26
4:35.1 21,097m 2:05.3 178 911 27

[Dangerscouse]

A easy 11k to complete the week.

Time Meters Pace Watts Cal/Hr S/M
42:16.5 11,000m 1:55.2 228 1085 26
8:35.3 2,200m 1:57.1 218 1049 26
8:27.4 4,400m 1:55.3 228 1085 26
8:26.8 6,600m 1:55.1 229 1088 26
8:23.9 8,800m 1:54.5 233 1101 26
8:23.1 11,000m 1:54.3 234 1105 26

Been kind of a rough week, since on Wednesday I found out that one of my best friends from some years back had committed suicide. Really gets you thinking, could you have done something to help him, and if there are more people you know who are struggling that you do not know about. We did not know he was struggling, which kind of makes the surprise that much larger.

Wow, that is a proper rough week!! Really sorry to hear that, and I hope you are coping as well as you can be in the circumstances. Take care mate.

Suicide amongst middle aged men is a massive problem, especially as we don't talk about our problems like women tend to do

[flatbread]

long one today

think i'll split this into two next week

1:55:08.2 28,212m 2:02.4 191 956 20 118

5:00.0 1,220m 2:02.9 188 948 20 120
5:00.0 1,258m 1:59.2 206 1010 21 121
5:00.0 1,269m 1:58.2 212 1029 21 123
5:00.0 1,276m 1:57.5 215 1041 21 122
5:00.0 1,272m 1:57.9 213 1034 21 122
5:00.0 1,269m 1:58.2 212 1029 22 124
5:00.0 1,252m 1:59.8 204 1000 21 123
5:00.0 1,262m 1:58.8 208 1017 22 122
5:00.0 1,265m 1:58.5 210 1022 21 123
5:00.0 1,263m 1:58.7 209 1019 22 124
5:00.0 1,264m 1:58.6 209 1020 22 124
5:00.0 1,261m 1:58.9 208 1015 21 123
5:00.0 1,213m 2:03.6 185 936 20 113
5:00.0 1,233m 2:01.6 194 969 21 119
5:00.0 1,251m 1:59.9 203 998 21 122
5:00.0 1,255m 1:59.5 205 1005 21 122
5:00.0 1,253m 1:59.7 204 1002 21 120
5:00.0 1,222m 2:02.7 189 951 20 121
5:00.0 1,156m 2:09.7 160 851 19 111
5:00.0 1,189m 2:06.1 174 899 20 121
5:00.0 1,195m 2:05.5 177 909 20 123
5:00.0 1,205m 2:04.4 181 924 20 115
5:00.0 897m 2:47.2 75 557 15 85
0:08.0 13m 5:07.6 12 341 10 84

[MartinSH4321]

A easy 11k to complete the week.

Time Meters Pace Watts Cal/Hr S/M
42:16.5 11,000m 1:55.2 228 1085 26
8:35.3 2,200m 1:57.1 218 1049 26
8:27.4 4,400m 1:55.3 228 1085 26
8:26.8 6,600m 1:55.1 229 1088 26
8:23.9 8,800m 1:54.5 233 1101 26
8:23.1 11,000m 1:54.3 234 1105 26

Been kind of a rough week, since on Wednesday I found out that one of my best friends from some years back had committed suicide. Really gets you thinking, could you have done something to help him, and if there are more people you know who are struggling that you do not know about. We did not know he was struggling, which kind of makes the surprise that much larger.

Sorry to hear that mate, I can only echo what Stu said

[winniewinser]

A easy 11k to complete the week.

Time Meters Pace Watts Cal/Hr S/M
42:16.5 11,000m 1:55.2 228 1085 26
8:35.3 2,200m 1:57.1 218 1049 26
8:27.4 4,400m 1:55.3 228 1085 26
8:26.8 6,600m 1:55.1 229 1088 26
8:23.9 8,800m 1:54.5 233 1101 26
8:23.1 11,000m 1:54.3 234 1105 26

Been kind of a rough week, since on Wednesday I found out that one of my best friends from some years back had committed suicide. Really gets you thinking, could you have done something to help him, and if there are more people you know who are struggling that you do not know about. We did not know he was struggling, which kind of makes the surprise that much larger.

Sorry to hear that JA.

My neighbours son in law committed suicide last week too. He had worked for British Airways and lost his job due to covid. The other impact of the pandemic

[robbiep]

After a hard day of walking on Anglesey on the Coastal path on Friday, which also involved a large toe blister, today was a 'see what it brings' session.

Goal of 30 minutes, just seeing if the blister rubbed or not !

Finished with 7207m, average of 2:04.9. Felt like hard work, on the plus side it didn't aggravate the blister at all.

Total for today : 7207m

Season to Date : 478,730m

Holiday Challenge : 17207m

[Tandstad]

A easy 11k to complete the week.

Time Meters Pace Watts Cal/Hr S/M
42:16.5 11,000m 1:55.2 228 1085 26
8:35.3 2,200m 1:57.1 218 1049 26
8:27.4 4,400m 1:55.3 228 1085 26
8:26.8 6,600m 1:55.1 229 1088 26
8:23.9 8,800m 1:54.5 233 1101 26
8:23.1 11,000m 1:54.3 234 1105 26

Been kind of a rough week, since on Wednesday I found out that one of my best friends from some years back had committed suicide. Really gets you thinking, could you have done something to help him, and if there are more people you know who are struggling that you do not know about. We did not know he was struggling, which kind of makes the surprise that much larger.

Wow, that is a proper rough week!! Really sorry to hear that, and I hope you are coping as well as you can be in the circumstances. Take care mate.

Suicide amongst middle aged men is a massive problem, especially as we don't talk about our problems like women tend to do

A easy 11k to complete the week.

Sorry to hear that mate, I can only echo what Stu said

A easy 11k to complete the week.

Sorry to hear that JA.

My neighbours son in law committed suicide last week too. He had worked for British Airways and lost his job due to covid. The other impact of the pandemic

Thanks a lot guys, and also to those who took the time to PM me, means a lot this community is great at so many levels!

I am doing fine, and life will go on, it is just those first few days that are filled with shock that are quite hard.

Sorry to hear about your story too Alex, yes I think the impacts of the pandemic can unfortunately bring with it several such cases.

Next week will for sure be a better one

[Dino]

Mixed bag tonight. This week hasn't really worked out how I intended. Friday struggled badly on a 15k which resulted in day off yesterday and postponement of the short intervals I had planned.
The only silver lining is that the (self-imposed) pressure of rowing every day of the holiday challenge as have done the last couple of years is now off as have blown 'first rule of the holiday challenge'!

So making it up as I go along this evening:

1) Ramping 5k with ~2k pace last 500:
Time Meters Pace Watts Cal/Hr S/M
19:41.7 5,000m 1:58.1 212 1029 22
4:06.7 1,000m 2:03.3 186 941 21
4:02.1 2,000m 2:01.0 197 979 21
3:55.5 3,000m 1:57.7 214 1037 22
3:52.0 4,000m 1:56.0 224 1071 23
3:45.5 5,000m 1:52.7 244 1140 24

2) Then switched to 20 mins on spin bike. 2 mins medium pace low-ish resistance, 1 min out of the saddle with high resistance and repeat. Thighs were toast after each minute and gradually had to back down the resistance on each successive minute.

3) Then 3 x 12 dumbbell curls, 3 x 12 bent over dumbbell rowing, 3 x 12 press-ups.

4) Then back on the rower for 5k (which didn't feel like doing but it is the holiday challenge...): 5k @ 2:05

<>
Holiday calendar called for 4x20', so went for an HM. Target sub 1:30.
Good grief this was a long way. Glutes are still protesting and had a bit of a wobble at 4k to go.
1:29:48.3 21,097m 2:07.7 168 878 23

Nice one Max... I would have gone for the 4 x 20! HM on day 4 is starting with a bang!

[iangallagher]

A easy 11k to complete the week.

Time Meters Pace Watts Cal/Hr S/M
42:16.5 11,000m 1:55.2 228 1085 26
8:35.3 2,200m 1:57.1 218 1049 26
8:27.4 4,400m 1:55.3 228 1085 26
8:26.8 6,600m 1:55.1 229 1088 26
8:23.9 8,800m 1:54.5 233 1101 26
8:23.1 11,000m 1:54.3 234 1105 26

Been kind of a rough week, since on Wednesday I found out that one of my best friends from some years back had committed suicide. Really gets you thinking, could you have done something to help him, and if there are more people you know who are struggling that you do not know about. We did not know he was struggling, which kind of makes the surprise that much larger.

Wow, that is a proper rough week!! Really sorry to hear that, and I hope you are coping as well as you can be in the circumstances. Take care mate.

Suicide amongst middle aged men is a massive problem, especially as we don't talk about our problems like women tend to do

A easy 11k to complete the week.

Sorry to hear that mate, I can only echo what Stu said

A easy 11k to complete the week.

Sorry to hear that JA.

My neighbours son in law committed suicide last week too. He had worked for British Airways and lost his job due to covid. The other impact of the pandemic

Thanks a lot guys, and also to those who took the time to PM me, means a lot this community is great at so many levels!

I am doing fine, and life will go on, it is just those first few days that are filled with shock that are quite hard.

Sorry to hear about your story too Alex, yes I think the impacts of the pandemic can unfortunately bring with it several such cases.

Next week will for sure be a better one

hey mate - only just seen this and very sorry to hear. Thats awful my friend

[max_ratcliffe]

Complicated workout on the holiday challenge calendar

5'-10'-15'-10'-5'
2'r between each rep

Rate targets:
18/20/22/20/18 (change every 1')
20/22/24/22/20 (change every 2')
22/24/26/24/26 (change every 3')
24/26/28/26/24 (change every 2')
26/28/30/28/26 (change every 1')

Tired after yesterdays HM, and not really sure how to pace this. Just went with the flow and tried to hit the rate specified.

Time Meters Pace Watts Cal/Hr S/M
45:00.0 10,664m 2:06.5 173 893 23

5:00.0 1,147m 2:10.7 156 838 20
10:00.0 2,359m 2:07.1 170 885 21
15:00.0 3,533m 2:07.3 169 882 23
10:00.0 2,396m 2:05.2 178 913 25
5:00.0 1,230m 2:01.9 193 964 28

Bit all over the place.
Weirdly I feel that it was both harder and easier than I expected!

[max_ratcliffe]

<>

1) Ramping 5k with ~2k pace last 500:
Time Meters Pace Watts Cal/Hr S/M
19:41.7 5,000m 1:58.1 212 1029 22
4:06.7 1,000m 2:03.3 186 941 21
4:02.1 2,000m 2:01.0 197 979 21
3:55.5 3,000m 1:57.7 214 1037 22
3:52.0 4,000m 1:56.0 224 1071 23
3:45.5 5,000m 1:52.7 244 1140 24

<>

<>
Holiday calendar called for 4x20', so went for an HM. Target sub 1:30.
Good grief this was a long way. Glutes are still protesting and had a bit of a wobble at 4k to go.
1:29:48.3 21,097m 2:07.7 168 878 23

Nice one Max... I would have gone for the 4 x 20! HM on day 4 is starting with a bang!

Thanks Dino,
Still feeling it today. Not done much properly long stuff for a while, and it felt that way.

Nice 5k, btw, with a very aggressive negative split.

[Stefan Strand]

Great coincident!
Most of my sessions have been 12k with moderate effort. My aim is to strengthen ligaments and what have you so that I safely can start pulling harder. Mostly I end up 50:30 - 51:30. Today, I felt well rested and figured I would pull sub 50 for the first time. I tried to stay on slightly below 2:05 but the splits were negative and I ended up on 2:03.8. That is below my 10k beat as well as my 30 min so pleased about that.

12k Wolverine L3 @2:03.9

[Dangerscouse]

Mixed bag tonight. This week hasn't really worked out how I intended. Friday struggled badly on a 15k which resulted in day off yesterday and postponement of the short intervals I had planned.
The only silver lining is that the (self-imposed) pressure of rowing every day of the holiday challenge as have done the last couple of years is now off as have blown 'first rule of the holiday challenge'!

In some ways I'm glad that this happened. You'll stubbornly try and grind out the metres if you got much further in to this, but now the pressure is off you can do what feels right. The 2k on Saturday will take a toll too so don't underestimate that.

You've produced some really good results, but you've peppered them with some struggles too. Ime, that is a sign of you needing to back off slightly as you're starting to touch the detrimental side of training. Some latitude to pick and choose is ideal in this situation.

What will probably happen is that the sessions you do, which may seem less than you were hoping for will be more beneficial, and leave you feeling a lot better for the closing stages of the challenge. One step back, two steps forward