What Training Have You Done Today?

[iangallagher]

8 x 700 today off 2 rest. Not done this before. 1.39.9 as target for first rep then just gently negative split the set

felt ok but was definitely working. Still unnaturally trying to keep the rate controlled but that is getting easier with time

Last rep i didnt want to kill myself, just hit around 2km pace on tired legs. I went a bit quicker in the end a

Time Meters Pace Watts Cal/Hr S/M
18:21.9 5,600m 1:38.3 368 1564 29

2:19.7 700m 1:39.7 352 1512 28
2:19.4 700m 1:39.5 355 1520 28
2:19.0 700m 1:39.2 358 1530 28
2:18.7 700m 1:39.0 360 1538 29
2:18.4 700m 1:38.8 362 1546 29
2:17.9 700m 1:38.5 366 1560 30
2:17.6 700m 1:38.2 369 1568 30
2:11.1 700m 1:33.6 426 1766 34

Very nice. Is the plan to work towards a 2k pb at the moment?

Yeah thats always the main overall plan. Along the way - and with improved fitness there’ll be opportunities to attack some other distances too. I think this session is probably easing me in to some
5km work. But the longer distances will have to wait till
Winter.

[iangallagher]

8 x 700 today off 2 rest. Not done this before. 1.39.9 as target for first rep then just gently negative split the set

felt ok but was definitely working. Still unnaturally trying to keep the rate controlled but that is getting easier with time

Last rep i didnt want to kill myself, just hit around 2km pace on tired legs. I went a bit quicker in the end a

Time Meters Pace Watts Cal/Hr S/M
18:21.9 5,600m 1:38.3 368 1564 29

2:19.7 700m 1:39.7 352 1512 28
2:19.4 700m 1:39.5 355 1520 28
2:19.0 700m 1:39.2 358 1530 28
2:18.7 700m 1:39.0 360 1538 29
2:18.4 700m 1:38.8 362 1546 29
2:17.9 700m 1:38.5 366 1560 30
2:17.6 700m 1:38.2 369 1568 30
2:11.1 700m 1:33.6 426 1766 34

This is also superstrong Ian, and that last one

Thanks mate. I was aiming for 1.34.9 for the last but kept
Seeing 1.33’s so just went with it.
I think a lot of the intense interval sessions are starting to pay off as this was quite nice in comparison

[Dangerscouse]

After having about 3.5 hours of sleep ( just couldn't sleep), and yesterday's session, I had no real expectations. This was a total surprise, and it never felt really hard at any point. It was hard at some stages, but it was always manageable.

I'm really surprised as this should have been a disaster.

[Big J]

After having about 3.5 hours of sleep ( just couldn't sleep), and yesterday's session, I had no real expectations. This was a total surprise, and it never felt really hard at any point. It was hard at some stages, but it was always manageable.

I'm really surprised as this should have been a disaster.

Good effort there.

Sleep is a funny thing. I often feel worst after I've had a full 8 hours. It's not something I often get, typically averaging 5-7.

[Dangerscouse]

Thanks mate. I was aiming for 1.34.9 for the last but kept
Seeing 1.33’s so just went with it.
I think a lot of the intense interval sessions are starting to pay off as this was quite nice in comparison

As you will know, the frustration about exercise is that progress seems to take ages, but then happens all at once, and you don't know if what you're doing is working until you've kept it going long enough.

Your resilience is very impressive and you're responding really well now that you've passed through the critical threshold.

[Dangerscouse]

Good effort there.

Sleep is a funny thing. I often feel worst after I've had a full 8 hours. It's not something I often get, typically averaging 5-7.

Yeah, I generally get 6.5 hours, but I was really tired last night so I've no idea why I couldn't sleep. I hardly ever have a lie in, and if it's any longer than circa 10 hours it's defo counter productive

[ampire]

Messy 5K but getting back in the groove.
Time Meters Pace Watts Cal/Hr S/M
21:23.5 5,020m 2:07.8 168 876 22
8:35.1 2,000m 2:08.7 164 864 22
8:28.0 4,000m 2:07.0 171 888 22
4:18.1 5,020m 2:06.5 173 894 23

[nick rockliff]

Back to the aborted 16kr22 session i started Tuesday. Session has HR cap of 147 to make more of a UT1 session.

Time Meters Pace Watts Cal/Hr S/M
1:02:24.1 16,000m 1:57.0 219 1052 22 137
7:47.8 2,000m 1:56.9 219 1053 22 126
7:48.0 4,000m 1:57.0 219 1052 22 132
7:48.0 6,000m 1:57.0 219 1052 22 135
7:48.0 8,000m 1:57.0 219 1052 22 137
7:48.0 10,000m 1:57.0 219 1052 22 140
7:48.1 12,000m 1:57.0 218 1051 22 142
7:48.0 14,000m 1:57.0 219 1052 22 143
7:48.1 16,000m 1:57.0 218 1051 22 143

Got into the groove today, great HR too. Bottom end UT1

[faach1]

Finally started prep for WorldRowing Virtual Indoor Sprints.

Today was 6x250m with 45” rest. I had planned to do this with 1’ rest but I wanted to test my ability to handle lactic acid further. I actually tried for once to achieve a -ve split, FINALLY!

1:34.0 @ 40
1:33.6 @ 42
1:33.5 @ 42
1:33.3 @ 39
1:33.0 @ 43
1:28.0 @ 48

Last two were insane, 45” rest feels like nothing! (I found this session from Phil Clapp who did it on a Cameron Buchan vlog)

I aim for a 1k of 3:10 or better......

[MartinSH4321]

After a rest day it was back on the steel pony ...6x5'/2'R with a strict R24 and 1:52.5 target.

Ergzone fail today but the stats are below.... it was tough but not unachievable.

1:52.3
1:52.2
1:52.4
1:52.3
1:52.4
1:52.5

Good effort Alex!

[MartinSH4321]

Day 4 of my new training schedule

AM: short intervals, 10x1'on/1'off R30, the whole body felt very tired, bad soreness due to weight training, plan 315m+ each.
After rep 2 I was sure to stop after 6 if I even get there, after rep 5 I thought I can get 8 done, and after rep 8 I didn't feel that bad and pushed through with a little sprint at the end. Mind games

Time Meters Pace Watts Cal/Hr S/M
10:00.0 3,160m 1:34.9 409 1707 30 160
1:00.0 315m 1:35.2 405 1694 31 147
1:00.0 316m 1:34.9 409 1707 30 153
1:00.0 316m 1:34.9 409 1707 30 156
1:00.0 316m 1:34.9 409 1707 30 159
1:00.0 316m 1:34.9 409 1707 30 161
1:00.0 316m 1:34.9 409 1707 30 162
1:00.0 316m 1:34.9 409 1707 30 162
1:00.0 315m 1:35.2 405 1694 30 164
1:00.0 316m 1:34.9 409 1707 30 165
1:00.0 320m 1:33.7 425 1761 30 166
r443m

PM: 30' recovery on the Bike, 175W, AHR 104, some stretching after

Good training day, but tomorrow will be the hardest of the week, AM sprint training, PM weights, hopefully the long UT2 on Saturday and rest on Sunday let me recover enough for the next week

[iangallagher]

Some really good training going on here all! Well done everyone

today was 6 x 5 minutes off 2 rest at 24 spm. Target between 1.46.5 - 1.45.5

Funny old session. On paper i thought it wouldnt be a problem. And when i started i confirmed that thought - but about 2 minutes in to each set it really starts to bite. And the last 2 reps were a proper battle. So i think my lack of endurance training is starting to show. I didnt wear an HR strap but certainly felt like i was close to max on the last one. Heatwave doesnt help but definitely lack of fitness shows itself here


Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,506m 1:45.8 295 1316 24

5:00.0 1,415m 1:46.0 294 1311 24
5:00.0 1,416m 1:45.9 294 1313 24
5:00.0 1,416m 1:45.9 294 1313 24
5:00.0 1,417m 1:45.8 295 1315 24
5:00.0 1,418m 1:45.7 296 1317 24
5:00.0 1,425m 1:45.2 300 1332 24

[LouTheWizard]

Round 3 of PP began today, so 8x500, and I do 3 min recovery.

Summary of last round 3 weeks ago:

Time Meters Pace Watts Cal/Hr S/M
15:13.6 4,000m 1:54.2 235 1108 24 158


Here is today. Didn't care about pace, I need to up my rate on these faster pieces, so goal was to start at rate 26 and slowly move up. Thought I was gonna have to drop the handle and grab the puke bucket before finishing that last one, so I'm getting closer to doing this right??

Time Meters Pace Watts Cal/Hr S/M
14:37.5 4,000m 1:49.6 265 1212 27 163
1:52.6 500m 1:52.6 245 1143 27 150
1:52.6 500m 1:52.6 245 1143 26 154
1:52.2 500m 1:52.2 248 1152 26 158
1:50.9 500m 1:50.9 257 1183 27 161
1:49.8 500m 1:49.8 264 1209 27 166
1:48.4 500m 1:48.4 275 1245 28 168
1:47.8 500m 1:47.8 279 1261 28 171
1:43.3 500m 1:43.3 318 1392 30 177
r2,366m

3k warmup and cooldown on either side of this, along with an easy 5k wake up row this morning before work.

[lancecampeau]

Did a low rate 5K tonight

5000m / 20:17.1 / 2:01.7 / DF 162 / r18 / SPI 10.77 / 194w

Session target was 2:06 pace @ r18

[max_ratcliffe]

AM.

Attempted WP L4 workout 50' 180-188-180-184-180. Couldn't complete it and bailed at 40' with my throat feeling like I'd been drinking sawdust. One of the most dispiriting workouts of the slump I'm currently in. Yes, it was hot, but not really for a South Australian summer, and this workout shouldn't have been too tough.

PM.

Bearing in mind Stu's mantra about a punisher following an HD, did 8x500 3'30" on the SkiErg.

15:14.0 4,000m 1:54.2 235 1107 39
1:57.5 500m 1:57.5 216 1042 34
1:55.0 500m 1:55.0 230 1092 37
1:53.7 500m 1:53.7 238 1119 39
1:54.0 500m 1:54.0 236 1113 39
1:53.5 500m 1:53.5 239 1123 39
1:53.5 500m 1:53.5 239 1123 41
1:53.7 500m 1:53.7 238 1119 43
1:53.1 500m 1:53.1 242 1132 44

Not the most controlled set of intervals I've ever done, but it was painful enough by the end to atone for the failure earlier in the day.