Is this accidental X training?

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optimuswolf
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Posts: 100
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 again in Jan '20+bikerg

Row: <7' 2K (7:08) ; <19' 5k (19:48)
Bike: 2.5w/kg FTP (2.9) new target 3.0
Run: <20' 5k (21.48) <44' 10k (tbc)

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optimuswolf
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Posts: 100
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 again in Jan '20+bikerg

Row: <7' 2K (7:08) ; <19' 5k (19:48)
Bike: 2.5w/kg FTP (2.9) new target 3.0
Run: <20' 5k (21.48) <44' 10k (tbc)

Image

optimuswolf
1k Poster
Posts: 100
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 again in Jan '20+bikerg

Row: <7' 2K (7:08) ; <19' 5k (19:48)
Bike: 2.5w/kg FTP (2.9) new target 3.0
Run: <20' 5k (21.48) <44' 10k (tbc)

Image

optimuswolf
1k Poster
Posts: 100
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 again in Jan '20+bikerg

Row: <7' 2K (7:08) ; <19' 5k (19:48)
Bike: 2.5w/kg FTP (2.9) new target 3.0
Run: <20' 5k (21.48) <44' 10k (tbc)

Image

optimuswolf
1k Poster
Posts: 100
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 again in Jan '20+bikerg

Row: <7' 2K (7:08) ; <19' 5k (19:48)
Bike: 2.5w/kg FTP (2.9) new target 3.0
Run: <20' 5k (21.48) <44' 10k (tbc)

Image

Tenshuu
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Posts: 247
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
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Posts: 100
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 again in Jan '20+bikerg

Row: <7' 2K (7:08) ; <19' 5k (19:48)
Bike: 2.5w/kg FTP (2.9) new target 3.0
Run: <20' 5k (21.48) <44' 10k (tbc)

Image

Tenshuu
2k Poster
Posts: 247
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
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Posts: 100
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 again in Jan '20+bikerg

Row: <7' 2K (7:08) ; <19' 5k (19:48)
Bike: 2.5w/kg FTP (2.9) new target 3.0
Run: <20' 5k (21.48) <44' 10k (tbc)

Image

optimuswolf
1k Poster
Posts: 100
Joined: March 31st, 2017, 8:15 am

Re: Is this accidental X training?

Post by optimuswolf » April 3rd, 2020, 6:00 pm

A few updates

9km row as SS. HR below 154 and 2:11 pace
8km run @ 4:36 pace
35km cycled at 175W
squats, bench and deadlift

and tonight pyramid session on the erg. 3 secs off my best in 2017 but it doesn't feel that far away.

14:35.6 4,000m 1:49.4 267 1218 29
0:55.6 250m 1:51.2 255 1176 28
r: 1:30 33m
1:51.0 500m 1:51.0 256 1180 28
r: 3:00 29m
2:46.7 750m 1:51.1 255 1177 28
r: 4:30 22m
3:41.1 1,000m 1:50.5 259 1191 28
r: 6:00 31m
2:45.0 750m 1:50.0 263 1205 28
r: 4:30 27m
1:45.7 500m 1:45.7 296 1320 30
r: 3:00 33m
0:50.6 250m 1:41.2 338 1462 32
r: 1:30 24m
37, 82kg, 6'1"
Started rowing again in Jan '20+bikerg

Row: <7' 2K (7:08) ; <19' 5k (19:48)
Bike: 2.5w/kg FTP (2.9) new target 3.0
Run: <20' 5k (21.48) <44' 10k (tbc)

Image

Dangerscouse
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Posts: 3683
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: Is this accidental X training?

Post by Dangerscouse » April 4th, 2020, 10:54 am

optimuswolf wrote:
April 3rd, 2020, 6:00 pm
A few updates

9km row as SS. HR below 154 and 2:11 pace
8km run @ 4:36 pace
35km cycled at 175W
squats, bench and deadlift

and tonight pyramid session on the erg. 3 secs off my best in 2017 but it doesn't feel that far away.

14:35.6 4,000m 1:49.4 267 1218 29
0:55.6 250m 1:51.2 255 1176 28
r: 1:30 33m
1:51.0 500m 1:51.0 256 1180 28
r: 3:00 29m
2:46.7 750m 1:51.1 255 1177 28
r: 4:30 22m
3:41.1 1,000m 1:50.5 259 1191 28
r: 6:00 31m
2:45.0 750m 1:50.0 263 1205 28
r: 4:30 27m
1:45.7 500m 1:45.7 296 1320 30
r: 3:00 33m
0:50.6 250m 1:41.2 338 1462 32
r: 1:30 24m
You'll easily smash your PB soon if it's only three seconds and it doesn't feel like hard work
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:09; 10k= 36:21 30mins= 8,428m 60mins= 16,317m HM= 1:18:40; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

optimuswolf
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Posts: 100
Joined: March 31st, 2017, 8:15 am

Re: Is this accidental X training?

Post by optimuswolf » April 6th, 2020, 3:00 am

Thanks mate its all going well. hope you're training as you can right now too. I'm so lucky to have a pretty serviceable gym in the summer house.

2 fairly heavy (for me) days on the bike over the wknd.

1hr sweet spot training 180-200W
30km route inc a virtual 600m mountain. averaged 185W and did the climb at 205W average. 1hr 20 total effort.

I need to start dropping the effort on longer rides as I'm pretty much in tempo/threshold for the whole time.

bench and deadlift today to rest the cycling muscles. and a lot of food!
37, 82kg, 6'1"
Started rowing again in Jan '20+bikerg

Row: <7' 2K (7:08) ; <19' 5k (19:48)
Bike: 2.5w/kg FTP (2.9) new target 3.0
Run: <20' 5k (21.48) <44' 10k (tbc)

Image

optimuswolf
1k Poster
Posts: 100
Joined: March 31st, 2017, 8:15 am

Re: Is this accidental X training?

Post by optimuswolf » April 12th, 2020, 8:01 am

last few days have been goodish

easy run 6.5k@4:45
online bike race @228W
online bike race @235W
9500m steady state row @ 2:11
40km 1000m elevation cycle - 180W

rowing endurance intervals today and maybe some weights. then a 5k hard run tomorrow, target is 21:30...
37, 82kg, 6'1"
Started rowing again in Jan '20+bikerg

Row: <7' 2K (7:08) ; <19' 5k (19:48)
Bike: 2.5w/kg FTP (2.9) new target 3.0
Run: <20' 5k (21.48) <44' 10k (tbc)

Image

optimuswolf
1k Poster
Posts: 100
Joined: March 31st, 2017, 8:15 am

Re: Is this accidental X training?

Post by optimuswolf » April 13th, 2020, 3:38 am

endurance intervals done. legs very heavy today need to manage workload whilst I'm fundamentally untrained. hard though given its the only escape from the kids....

29:11.2 7,500m 1:56.7 220 1056 26 168
5:52.6 1,500m 1:57.5 216 1041 25 159
5:52.1 1,500m 1:57.3 216 1045 25 166
5:51.7 1,500m 1:57.2 217 1047 26 168
5:51.3 1,500m 1:57.1 218 1050 26 170
5:43.5 1,500m 1:54.5 233 1102 27 176

just checked back, this is pretty similar overall to where I was in 2017 when i rowed 4 times/week. not sure I'm near a 7:10 2k but pleased that aerobic fitness is getting back to those levels.
37, 82kg, 6'1"
Started rowing again in Jan '20+bikerg

Row: <7' 2K (7:08) ; <19' 5k (19:48)
Bike: 2.5w/kg FTP (2.9) new target 3.0
Run: <20' 5k (21.48) <44' 10k (tbc)

Image

optimuswolf
1k Poster
Posts: 100
Joined: March 31st, 2017, 8:15 am

Re: Is this accidental X training?

Post by optimuswolf » April 14th, 2020, 2:59 am

stupidly tried a fast 5k run yesterday.

got a post 2015 pb (21:56) but did not feel strong at all. splits got worse apart from heroic final km. did not leave much out there at all.

this is where i think my x training is getting difficult. i cant do 2 sessions per week in all 3 disciplines without getting over tired and then there's weights too.

I'll continue like this (with a slightly easier workload) whilst lockdown is on but will then try a monthly focus activity to freshen it up. do 1x other activities and 4x focus.
37, 82kg, 6'1"
Started rowing again in Jan '20+bikerg

Row: <7' 2K (7:08) ; <19' 5k (19:48)
Bike: 2.5w/kg FTP (2.9) new target 3.0
Run: <20' 5k (21.48) <44' 10k (tbc)

Image

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