Is this accidental X training?

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optimuswolf
500m Poster
Posts: 80
Joined: March 31st, 2017, 8:15 am

Re: Is this accidental X training?

Post by optimuswolf » March 16th, 2020, 6:10 pm

55 min cycling workout

intervals
3x1 min @295W
5x10 secs 515W
2x10 min 178W

very tough.
37, 82kg, 6'1"
Started rowing Jan '17. stopped june 17, started again + bikerg in Jan '20

Row: sub 7' 2K (tbc) ; sub 19' 5k (19:48)
Bike: 2.5w/kg FTP (2.48)
Run: sub 20' 5k (22.08) sub 44' 10k (tbc)

Image

optimuswolf
500m Poster
Posts: 80
Joined: March 31st, 2017, 8:15 am

Re: Is this accidental X training?

Post by optimuswolf » March 17th, 2020, 5:24 pm

8000m on the erg

2:11.1
22spm
150bpm

probably should have gone even easier but this is a lot lighter than my usual stress so I'm counting it as a rest day :-)
37, 82kg, 6'1"
Started rowing Jan '17. stopped june 17, started again + bikerg in Jan '20

Row: sub 7' 2K (tbc) ; sub 19' 5k (19:48)
Bike: 2.5w/kg FTP (2.48)
Run: sub 20' 5k (22.08) sub 44' 10k (tbc)

Image

optimuswolf
500m Poster
Posts: 80
Joined: March 31st, 2017, 8:15 am

Re: Is this accidental X training?

Post by optimuswolf » March 18th, 2020, 7:27 pm

8*500m from Pete plan. target 1:51 negative splits

14:40.9 4,000m 1:50.1 262 1202 29
1:50.9 500m 1:50.9 257 1183 29
1:50.7 500m 1:50.7 258 1187 29
1:50.6 500m 1:50.6 259 1190 27
1:50.4 500m 1:50.4 260 1195 28
1:50.5 500m 1:50.5 259 1192 28
1:50.2 500m 1:50.2 262 1200 29
1:49.9 500m 1:49.9 264 1207 28
1:47.6 500m 1:47.6 281 1266 30
r283m
37, 82kg, 6'1"
Started rowing Jan '17. stopped june 17, started again + bikerg in Jan '20

Row: sub 7' 2K (tbc) ; sub 19' 5k (19:48)
Bike: 2.5w/kg FTP (2.48)
Run: sub 20' 5k (22.08) sub 44' 10k (tbc)

Image

optimuswolf
500m Poster
Posts: 80
Joined: March 31st, 2017, 8:15 am

Re: Is this accidental X training?

Post by optimuswolf » March 20th, 2020, 7:50 am

15km bike erg @ average 165W

pushed up a few hills but took it easy as have a "race" today...which basically means a flat out 35 min effort.
37, 82kg, 6'1"
Started rowing Jan '17. stopped june 17, started again + bikerg in Jan '20

Row: sub 7' 2K (tbc) ; sub 19' 5k (19:48)
Bike: 2.5w/kg FTP (2.48)
Run: sub 20' 5k (22.08) sub 44' 10k (tbc)

Image

optimuswolf
500m Poster
Posts: 80
Joined: March 31st, 2017, 8:15 am

Re: Is this accidental X training?

Post by optimuswolf » March 25th, 2020, 12:43 pm

few updates.

2 "races" completed. one 31 mins @209W and one 42 mins @202W

Run 7.5km @ 4:40 pace

bench up to 8x60kg
37, 82kg, 6'1"
Started rowing Jan '17. stopped june 17, started again + bikerg in Jan '20

Row: sub 7' 2K (tbc) ; sub 19' 5k (19:48)
Bike: 2.5w/kg FTP (2.48)
Run: sub 20' 5k (22.08) sub 44' 10k (tbc)

Image

Tenshuu
2k Poster
Posts: 239
Joined: May 9th, 2016, 12:25 am
Location: Maine, USA

Re: Is this accidental X training?

Post by Tenshuu » March 25th, 2020, 3:35 pm

optimuswolf wrote:
March 25th, 2020, 12:43 pm
few updates.

2 "races" completed. one 31 mins @209W and one 42 mins @202W

Run 7.5km @ 4:40 pace

bench up to 8x60kg
Curious as to how you're structuring your bench training. I'm out of the lifting game these days, I only worked with a 5x5 routine for the big 3 lifts.

optimuswolf
500m Poster
Posts: 80
Joined: March 31st, 2017, 8:15 am

Re: Is this accidental X training?

Post by optimuswolf » March 27th, 2020, 6:53 am

I'm pretty much a novice but am moving gradually from 3x10 to 3x8 to 4x6 to 5x5, but only as technique allows.

deadlift is pretty easy technique i find so moving fairly fast there.

bench I've worked hard on improving and am pretty much there i think.

squat I'm pretty nervous about. might start wearing a belt as i think proper form is hard to get right and injury risks abound.

in all honesty the weights have taken a bit of a backseat as I'm loving cycling right now and am not fit enough/have enough time for more than one session a day.
37, 82kg, 6'1"
Started rowing Jan '17. stopped june 17, started again + bikerg in Jan '20

Row: sub 7' 2K (tbc) ; sub 19' 5k (19:48)
Bike: 2.5w/kg FTP (2.48)
Run: sub 20' 5k (22.08) sub 44' 10k (tbc)

Image

Tenshuu
2k Poster
Posts: 239
Joined: May 9th, 2016, 12:25 am
Location: Maine, USA

Re: Is this accidental X training?

Post by Tenshuu » March 28th, 2020, 4:15 pm

optimuswolf wrote:
March 27th, 2020, 6:53 am
I'm pretty much a novice but am moving gradually from 3x10 to 3x8 to 4x6 to 5x5, but only as technique allows.

deadlift is pretty easy technique i find so moving fairly fast there.

bench I've worked hard on improving and am pretty much there i think.

squat I'm pretty nervous about. might start wearing a belt as i think proper form is hard to get right and injury risks abound.

in all honesty the weights have taken a bit of a backseat as I'm loving cycling right now and am not fit enough/have enough time for more than one session a day.
I think a belt is important with deadlift too, as are straps.

I followed the madcow 5x5 plan detailed here:
I actually never tried the stronglifts 5x5 as suggested....
httpss://stronglifts.com/madcow-5x5/#gref


I miss lifting. I'm nowhere near where I was back then doing that program.

Fine that you're focusing on the biking! Easier to work on one segment at a time.

optimuswolf
500m Poster
Posts: 80
Joined: March 31st, 2017, 8:15 am

Re: Is this accidental X training?

Post by optimuswolf » March 29th, 2020, 5:56 am

last 2 days have done the last race of the current tour on zwift - 28 mins @220W average and smashed current critical power curve 1min to 30 mins.

8500m row yesterday keeping HR below 155 for a rest
37, 82kg, 6'1"
Started rowing Jan '17. stopped june 17, started again + bikerg in Jan '20

Row: sub 7' 2K (tbc) ; sub 19' 5k (19:48)
Bike: 2.5w/kg FTP (2.48)
Run: sub 20' 5k (22.08) sub 44' 10k (tbc)

Image

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