What Training Have You Done Today?

[VeloMark]

Happy B-Day Gammmmo! My strongest years on the bike were 50 and 51, and probably could have stretched this, if work didn't get in the way. You have plenty of years of potential gains ahead of you!

Today:

Fletcher's 2K warm up for 1:47 pace
1 x 5K @ 1:59.8

[OtwSL]

@ Tom. Feed off the progress. You finished it and that's all that matters. Another layer of mental strength has been added.

@ Scott, no idea about pacing as you don't feel great at the moment. What were you aiming for when you last did something similar? Aim for that pace and take a decision about 10 mins in as you'll know by then how it all feels.

I'm sure the others will give you better considered advice!

I was thinking to pace it off of my 10k done last Friday which was done when I had this cold. I'm only going to do the 30:00 if I feel up to it on the day if not I'll just take another rest day.

[Gammmmo]

@Tom, Rod, VeloMark, Piers - thanks chaps....

[Rod]

What would be your suggestions for pacing a free rate 30:00?

I really enjoy 30 minute pieces, my last one improved my British Record for 60-69 Lightweights and I'm hoping to go a lot further yet. I've found the best way to pace it is to start off around half a second or so slower than your target average pace then pick it up in the last 10 minutes with the second 5 minutes being much faster than the first, here's how mine went in 5 minute splits, good luck with it!

1).........1:52.1
2).........1:52.1
3).........1:52.3
4).........1:52.1
5).........1:51.6
6).........1:48.7
Average..1:51.5
8069 metres.

[OtwSL]

What would be your suggestions for pacing a free rate 30:00?

I really enjoy 30 minute pieces, my last one improved my British Record for 60-69 Lightweights and I'm hoping to go a lot further yet. I've found the best way to pace it is to start off around half a second or so slower than your target average pace then pick it up in the last 10 minutes with the second 5 minutes being much faster than the first, here's how mine went in 5 minute splits, good luck with it!

1).........1:52.1
2).........1:52.1
3).........1:52.3
4).........1:52.1
5).........1:51.6
6).........1:48.7
Average..1:51.5
8069 metres.

Thanks Rod. That's probably what I'll do.

[JerekKruger]

I was thinking to pace it off of my 10k done last Friday which was done when I had this cold. I'm only going to do the 30:00 if I feel up to it on the day if not I'll just take another rest day.

What's your current best free rated 30 minutes? Looking at your 10k and 5k I think that, on a good day, you could probably hold around a 1:56 for 30 minutes, maybe even a little faster. If you're not too sure then perhaps aim for 1:57 for the first 10 minutes and then up it to 1:56 after that if it feels doable then, as Rod says, finish as strongly as you can in the last 10 minutes.

[lindsayh]

CTC first attempt
2k @2:10

1'/2/3/1/2/3 with 1'/2/2/2/2R
12min => 3470m @1:43.7
df134 sr31 313w
1:39.6 (143),
1:41.6 (157)
1:44.7 (162)
1:40.6 (155)
1:43.6 (163)
1:46.6 (166)

2k @2:15

Interesting test as identical to may 2014 - did @1:41.9 then so a bit of a drop off in pace!! Suspect though that we did it more than once then and with a number of buddies who were really pushing each other - could probably get closer I guess but it is a good measure of aging! (or maybe a sign of holding it off)
Terry did 1:51.3 tonite and @1:49.9 last time - not bad him

[Dangerscouse]

@ Tom, hahaha. Good lad, it does work, otherwise it eventually wrestles control away from you. Seems a bit daft but it'll get you back pulling PBs soon

[JerekKruger]

@Stu - no PBs for me for a while now, going to focus on building up my endurance and strength. I guess if/when I row a HM or a FM that'll technically be a PB.

[RWAGR]

3x20/5 df132 targeting: SPM 20 at 2.05.0; SPM 22 at 2.02.5; SPM OPEN at sub 2.00.0

Felt good and hit targets:

4801m at SPM 20 at 2.04.9
4906m at SPM 22 at 2.02.2
5085 at SPM 26 at 1.57.9

[OtwSL]

I was thinking to pace it off of my 10k done last Friday which was done when I had this cold. I'm only going to do the 30:00 if I feel up to it on the day if not I'll just take another rest day.

What's your current best free rated 30 minutes? Looking at your 10k and 5k I think that, on a good day, you could probably hold around a 1:56 for 30 minutes, maybe even a little faster. If you're not too sure then perhaps aim for 1:57 for the first 10 minutes and then up it to 1:56 after that if it feels doable then, as Rod says, finish as strongly as you can in the last 10 minutes.

7592m, but that was a long time ago when I had never done a free rate 30:00 before. Paul's Law suggests a 1:56.9 pace based on my 5k split and 1:56.8 from 10k. I think sub 1:56 is a bit ambitious?

[JerekKruger]

7592m, but that was a long time ago when I had never done a free rate 30:00 before. Paul's Law suggests a 1:56.9 pace based on my 5k split and 1:56.8 from 10k. I think sub 1:56 is a bit ambitious?

Maybe. Perhaps aim for 1:57 average (pacing it whatever works best for you) then use the last ten minutes to go faster if you can.

[Dangerscouse]

@ Tom, you should do a HM. It sounds a lot worse than it is. FM is a different kettle of fish, as the second half is significantly harder than the first

[OtwSL]

7592m, but that was a long time ago when I had never done a free rate 30:00 before. Paul's Law suggests a 1:56.9 pace based on my 5k split and 1:56.8 from 10k. I think sub 1:56 is a bit ambitious?

Maybe. Perhaps aim for 1:57 average (pacing it whatever works best for you) then use the last ten minutes to go faster if you can.

Thanks. Still feeling the remnants of a bug today but didn't affect my performance as badly I don't think.

Today:

Conditioning circuit at the club:
10 overhead squats with a wooden pole
10 split squats (5 each leg)
10 bodyweight squats
10 lunges (5 each leg)
10 press ups
10 overhead raises (I think that's what they're called)
5 TYWI (shoulder mobility)
1 minute plank
(Repeat another 2 times)

20 min erg. 4 mins SS, 1 minute flat out r26, 4 mins SS, 1 min flat out r26, 4 mins SS, 1 min flat out r26, 4 mins SS, 1 min flat out R32+
Not sure what SS splits were probably around 2:08/9 ( not quite recovered) 1 min splits were around 1:45, 1:46, 1:47, 1:41...

Not quite better but definitely better than yesterday. Tomorrow rest day so hopefully by Friday I'll be tip top for 30:00.
Have a good day

[Rod]

30 minutes capped at 20 spm

7626 metres
1:58.0 av. pace

This is a new Lightweight PB by 0.5 and only another 0.6 to go and I'll have beaten my old heavyweight PB!

Looks like I'm recovered from the 2k at last Saturdays British Championships but it's taken a few days!