What Training Have You Done Today?

[dwalk]

Sat 5015m sr20 19something
Sun a.m. 10009 sr20-22 just cruising, then some band TKE's(for jumper's knee), some band pull aparts, and some roll outs
Sun p.m. may do some speed

[wittengenstein]

Again confusion regarding L4/Wolverine Plan:

Yesterday I did another 40'' session, first two sequences altering: I was able to maintain a 2:16/16spm and 2.12/18spm-pace, but that would suggest a 1:50 split per 500m in a 2000m-race, which is beyond my limits at the moment. How can that be possible?

[hjs]

Again confusion regarding L4/Wolverine Plan:

Yesterday I did another 40'' session, first two sequences altering: I was able to maintain a 2:16/16spm and 2.12/18spm-pace, but that would suggest a 1:50 split per 500m in a 2000m-race, which is beyond my limits at the moment. How can that be possible?

Most probable reason, you are mot pushing hard enough at race rates. The l4 paces are based on your actual 2k, its not supposed to overpower your l4work. Your weakpoint is l1 work obviously.

[Heaviestuser]

2500M dragfactor 4 10:55:9

[dwalk]

1007m sr21 1:50-53 warm-up
weights
squats-sets of 10 up to 200lbs supersetted with pullups(I always work pullups in), bench-sets of 15 with bodyweight(185), high rep k-bell swings, bend over d-bell rows, and some core work
keeping everything fairly light today

[StuC]

(New to this!) Just rowed my first ever 5km. Took it easy just to make sure I hit the target... I will try harder tomorrow!

5000m in 21:36.0
2.09 / r24

[Gettingold]

10 ks
Warm up and settle in for the first 10 mins. Ave 1:56
then one min intervals 1:52 / 1;48 For the next 20 mins. reduce times to 1:50 / 1:46.
Last k at 1:45
Total time 36:58
2 X 500M
1. 1:27.8
2. 1:31.4
Cool down on bike 10 mins.

[Bob S.]

My recent 2k fiasco convinced me that it was time to get in a little more speed work. However my recent very acceptable 500m TT time sort of contradicted that. I have seen this before. Generally I do best at the really long distances and the HM last week was a case in point. My performance falls off as the distances get shorter, on down to the 1k - the worst of all. But the 500m always comes out much better than most of the others. This season it was significantly better than the HM and far better than a 10k that was also done last week. So I decided to work on a faster pace than the UTs that I have been doing, but long enough to have to keep up that pace for longer than the usual intervals. I did a 12' piece at the high end of my AT zone. I definitely felt pooped out at the end of it, but was not uncomfortable during my 10' cool down which was only 2-3 minutes after the completion of the main piece. I had done some AT pieces back in September, including a couple of 12' attempts. One of those was OK right in the middle of my AT zone, @ a 0.5 second slower pace than the one today. The second 12' was an attempt only - I had to give it up only half way through. It was not a fly and die - I was sticking to the middle of the zone. Note: I base my zones on watts, not HR.

Bob S.

[Gettingold]

5ks rower 18:48
20 mins on bike 35 kph
5 ks rower 18:27
10 mins cool down on bike

[Cyclingman1]

My performance falls off as the distances get shorter, on down to the 1k - the worst of all. But the 500m always comes out much better than most of the others.

I don't know about that. I'm looking at the nonathlon points and I see a very steady increase starting from a low of 770 for 500m to a high of 1045 for HM. Nonathlon points reflect both inherent capability and what one has focucsed on. I can't really judge that. Of course, nonathlon is only an approximation - so there is some error there, but not much.

My points have a hump in the middle: 5K thru 10K with a little spike for HM. The low .5K and 1K points reflect inherent capability. The low 60min points reflects no long distance training.

[Bob S.]

My performance falls off as the distances get shorter, on down to the 1k - the worst of all. But the 500m always comes out much better than most of the others.

I don't know about that. I'm looking at the nonathlon points and I see a very steady increase starting from a low of 770 for 500m to a high of 1045 for HM. Nonathlon points reflect both inherent capability and what one has focucsed on. I can't really judge that. Of course, nonathlon is only an approximation - so there is some error there, but not much.

My points have a hump in the middle: 5K thru 10K with a little spike for HM. The low .5K and 1K points reflect inherent capability. The low 60min points reflects no long distance training.

Sorry about that, Jim. That very steady increase you see is a consequence of using the HM pace for all the entries. I have not yet filled in the gaps with real times. The real 500m time would be well up into 900 points plus. I plan to start putting in the actual times for the shorter pieces after I get a few more done. This is completely legitimate by the way. I checked out the rules and Paul knows that I am doing it. I wasn't intending to be misleading. I like to enter a long piece and fill in the shorter ones that way with the slow pace of the long piece to get a base total and then watch it grow as I fill in the times for the actual shorter pieces.

Bob S.

[Gettingold]

2 k warm up 1:51
2 x 500m
1:27.1
1:26.2
20 mins on stationary bike. Stepped up to level 14 10 mins at 85 rpm last 10 mins intervals betweem 85 and 105 each minute. Average 48 kph
500m 1:25.4

[DanielJ]

Today was rest day for me in the Pete Plan, so I walked a half-marathon instead and actually made a PB for that - doing it in 2:53:16.

2 k warm up 1:51
2 x 500m
1:27.1
1:26.2
20 mins on stationary bike. Stepped up to level 14 10 mins at 85 rpm last 10 mins intervals betweem 85 and 105 each minute. Average 48 kph
500m 1:25.4

Hooooly cr@p you are fit. Inspiration!

[Gettingold]

Hey, thanks Daniel...hasn't come easy
40 mins circuit
10 mins on bike at maximum setting, 85 rpm
Weights this afternoon.

[Cyclingman1]

2 x 500m
1:27.1
1:26.2
500m 1:25.4

Tough efforts. 3:00 is looking better every day. I want to see a 1:28 750m.