What Training Have You Done Today?

[Ruin Christmas]

I downsized my last "full sized" truck to something with a 6-6.5 foot bed,

Funny, sometimes i wish i had an 8 foot bed and would probably even sacrifice 4wd for it. Grass greener.

Then there's Arkansas...

Mississippi is the tutorial mode of states: If you are neither illiterate, insolvent, nor obese, you are among society's elite.

Where are you from? I hope not Arkansas, they are way too proud about being 49th in everything.

Frustrated by the short-sightedness of my superiors, the irresponsibility of my peers, the laziness of my subordinates, and most of all, my own incompetence, I took out my frustrations in the gym:

lift 45 minutes
5k UT2
7k UT1
4k AT
1000m TR (10 sec noob PR)
700m TR
300m TR
3k UT2

(also motivated by Sakly skiing while still partially diverticulated)

[Dangerscouse]

This should have been the Team Oarsome monthly challenge (1min; r1:30; 9min; r2:00; 7:00; r2:00; 4:00) but despite bobbing along fairly nicely I suddenly lost all confidence, and couldn't face the additional few minutes. Admittedly, 1:44.5 average pace for most of the six minutes wasn't a good idea with so much more to follow on.

7:05.5 2,038 1:44.3 308 1358 30 154
1:00.0 301 1:39.6 354 1516 31 143
r: 1:30 126
6:05.0 1,736 1:45.1 301 1336 30 156
r126

I then programmed in 1500m intervals, just to try and get more tolerant of r30 and more than 1k intervals. The first was far faster than I expected, and a nice surprise. The second was also supposed to be slower with a mid-range stroke rate, but it felt fairly good again. The last one was a cooldown as I'd run out of time to do anymore

17:00.4 4,500 1:53.3 240 1126 24 149
5:10.5 1,500 1:43.5 316 1386 30 162
r: 3:20 23
5:29.7 1,500 1:49.9 264 1207 26 159
r: 2:06 19
6:20.2 1,500 2:06.7 172 891 19 130
r: 0:56 24
r66

This was useful to see where my weaknesses are, which seems to be more confidence than fitness / strength, so now I need to incrementally rebuild it rather than trying to rush in head first and expect it all to work out without a good basis of confidence.

[alex9026]

I then programmed in 1500m intervals, just to try and get more tolerant of r30 and more than 1k intervals.

This was useful to see where my weaknesses are, which seems to be more confidence than fitness / strength, so now I need to incrementally rebuild it rather than trying to rush in head first and expect it all to work out without a good basis of confidence.

Can definitely relate to the first part. This is where I like the approach of cycling through different interval pieces, you aren't ever too far away from repeating X distance. Looks like a good morning worth of work and a good feel for the TOC this month (I'd have personally favoured a straight up 5k!).

[alex9026]

19:49.7 6,000 1:39.1 359 1536 26
3:19.8 1,000 1:39.9 351 1508 26
3:19.1 1,000 1:39.5 355 1520 26
3:18.5 1,000 1:39.2 358 1532 26
3:17.8 1,000 1:38.9 362 1545 27
3:17.6 1,000 1:38.8 363 1548 28
3:16.9 1,000 1:38.4 367 1562 27

6x1k/3:00 recovery. Last week was 7x1k so although this was one less interval, it was 0.9 secs quicker on average, making it a little more unpleasant. Plan was sub 1:40's and marginal neg splits. Boggles my mind that some out there are holding this for 6k...

30r20 @ 1:57 (hot) cool down.

EDIT: Typo on the recovery

[nick rockliff]

19:49.7 6,000 1:39.1 359 1536 26
3:19.8 1,000 1:39.9 351 1508 26
3:19.1 1,000 1:39.5 355 1520 26
3:18.5 1,000 1:39.2 358 1532 26
3:17.8 1,000 1:38.9 362 1545 27
3:17.6 1,000 1:38.8 363 1548 28
3:16.9 1,000 1:38.4 367 1562 27

6x1k/3:30 recovery. Last week was 7x1k so although this was one less interval, it was 0.9 secs quicker on average, making it a little more unpleasant. Plan was sub 1:40's and marginal neg splits. Boggles my mind that some out there are holding this for 6k...

30r20 @ 1:57 (hot) cool down.

You need to revisit your 5k and try for sub 17

[alex9026]

You need to revisit your 5k and try for sub 17

Thanks for the vote of confidence Nick. I should've broke it last summer, but there is something about the 5k whereby mentally, I crumble. Stu mentioned a while back I should perhaps take a couple of efforts that I know are manageable and chip away at it.

I didn't ever go sub 17 running it. Plenty of 17:00's, 17:01's, 17:02's...but never a 16:59.9. But my 10k suggested I should have.

[jcross485]

Some quality training over the last week and a half or so since coming back home from a work trip. The garage has been quite warm (95F on Sunday for my aerobic / steady state session) but it's cooling off for a few days which is nice.

Today's session was a pretty standard hard interval session - 3k warm up, 8 x 500m (2:00 rest), 3k cool down. I went into it knowing it was going to be a hard session with a high HR and heavy breathing; it did not fall short. I think preparing for it though helped me get through it a bit.

My target today was to be in the high 320's (watts) for the intervals as I figured it would have me in a good place to think about pulling a hard 2k in the near future. Very much pleased with how it went. Average HR on the warm up and cool down was in check given the pace / power was a bit higher than normal. Average watts on the intervals worked out to be 335.25 (1:41.2 / 500m); a bit quicker by sending it more on the last.

Clearly being back on the erg for a bit now consistently after pursuing some other goals and after a bit of work travel is starting to show itself.

Time Meters Pace Watts Cal/Hr S/M
38:06.6 10,000 1:54.3 234 1106 21 154

4:05.8 1,000 2:02.9 189 948 18 131
4:05.7 1,000 2:02.8 189 949 18 139
4:05.6 1,000 2:02.8 189 950 18 144
r: 1:00 33
1:42.3 500 1:42.3 327 1425 28 168
r: 2:00 33
1:42.1 500 1:42.1 329 1431 28 167
r: 2:00 36
1:41.8 500 1:41.8 332 1441 28 171
r: 2:00 37
1:41.7 500 1:41.7 333 1445 28 172
r: 2:00 33
1:41.6 500 1:41.6 334 1448 29 175
r: 2:00 35
1:41.6 500 1:41.6 334 1448 28 175
r: 2:00 29
1:41.3 500 1:41.3 337 1458 29 176
r: 2:00 38
1:39.4 500 1:39.4 356 1526 28 180
r: 2:00 33
4:05.8 1,000 2:02.9 189 948 18 142
4:05.9 1,000 2:02.9 188 948 18 146
4:05.8 1,000 2:02.9 189 948 19 148
r307

[p_b82]

Had a bit of an erg holiday due to a back niggle, then 2 different house guests + dog sitting (the dog was not happy to be "abandoned" with me this time so wasn't the most relaxing time.

This morning woke up to find my back felt "normal" again - I think my daily rows for the May charity dodah and a over ambitious effort without warm up was the culprit.

Poorly fuelled and was dehydrated before I started, so decided on lower effort slight uptick in rate - hit a bit of a wall with 1800m to go but just kept on and Hr just stayed under 172 (my z5).
but on a plus my HR was sub 60 when setting up today

Time Meters Pace Watts Cal/Hr S/M
33:00.1 7,500 2:12.0 152 823 23 159
6:37.4 1,500 2:12.4 151 818 24 139
6:37.2 3,000 2:12.4 151 818 24 156
6:34.1 4,500 2:11.3 154 831 23 164
6:36.5 6,000 2:12.1 152 821 24 166
6:35.0 7,500 2:11.6 153 827 24 171

[Dangerscouse]

You need to revisit your 5k and try for sub 17

Thanks for the vote of confidence Nick. I should've broke it last summer, but there is something about the 5k whereby mentally, I crumble. Stu mentioned a while back I should perhaps take a couple of efforts that I know are manageable and chip away at it.

I didn't ever go sub 17 running it. Plenty of 17:00's, 17:01's, 17:02's...but never a 16:59.9. But my 10k suggested I should have.

This sounds very similar to my 10k issue. I really struggled to go sub 36 for quite a lot of years and I think 36:10 was my nearest, until suddenly it just clicked and I got my PB, and have gone sub 36 quite a few times now.

It's definitely just a mental block for you, as that 6 x 1k and 30r20 prove that you're physically capable

[Dangerscouse]

Some quality training over the last week and a half or so since coming back home from a work trip. The garage has been quite warm (95F on Sunday for my aerobic / steady state session) but it's cooling off for a few days which is nice.

Today's session was a pretty standard hard interval session - 3k warm up, 8 x 500m (2:00 rest), 3k cool down. I went into it knowing it was going to be a hard session with a high HR and heavy breathing; it did not fall short. I think preparing for it though helped me get through it a bit.

My target today was to be in the high 320's (watts) for the intervals as I figured it would have me in a good place to think about pulling a hard 2k in the near future. Very much pleased with how it went. Average HR on the warm up and cool down was in check given the pace / power was a bit higher than normal. Average watts on the intervals worked out to be 335.25 (1:41.2 / 500m); a bit quicker by sending it more on the last.

Clearly being back on the erg for a bit now consistently after pursuing some other goals and after a bit of work travel is starting to show itself.

Time Meters Pace Watts Cal/Hr S/M
38:06.6 10,000 1:54.3 234 1106 21 154

4:05.8 1,000 2:02.9 189 948 18 131
4:05.7 1,000 2:02.8 189 949 18 139
4:05.6 1,000 2:02.8 189 950 18 144
r: 1:00 33
1:42.3 500 1:42.3 327 1425 28 168
r: 2:00 33
1:42.1 500 1:42.1 329 1431 28 167
r: 2:00 36
1:41.8 500 1:41.8 332 1441 28 171
r: 2:00 37
1:41.7 500 1:41.7 333 1445 28 172
r: 2:00 33
1:41.6 500 1:41.6 334 1448 29 175
r: 2:00 35
1:41.6 500 1:41.6 334 1448 28 175
r: 2:00 29
1:41.3 500 1:41.3 337 1458 29 176
r: 2:00 38
1:39.4 500 1:39.4 356 1526 28 180
r: 2:00 33
4:05.8 1,000 2:02.9 189 948 18 142
4:05.9 1,000 2:02.9 188 948 18 146
4:05.8 1,000 2:02.9 189 948 19 148
r307

Great session, especially in that temperature

[jcross485]

Great session, especially in that temperature

Thank you very much! I have to admit, the first two intervals felt relatively easy and I started wondering if maybe I was being too conservative, but they got much harder pretty quickly. The last one wasn't an all out by any means but I certainly sent it a bit. This was the last sharper session of the training block; it will restart at the end of the week so I have some new targets to match or beat over the next 3-4 weeks which is exciting.

[Jbrown1215]

Sub7's June ITC is 4x2k/4:00r, with only the slowest rep counting towards the ranking. Having gone 1:38.8 for 4x2k/5:00r a couple weeks ago, I felt decently confident going into this attempt, although the slightly shorter rest breaks made a noticeable difference!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
26:30.8	8,000	1:39.4	356	1525	31
6:38.1	2,000	1:39.5	355	1521	31
6:38.0	2,000	1:39.5	355	1522	31
6:37.6	2,000	1:39.4	356	1526	32
6:37.0	2,000	1:39.2	358	1532	32
r2,262

[iain]

there is something about the 5k whereby mentally, I crumble. Stu mentioned a while back I should perhaps take a couple of efforts that I know are manageable and chip away at it.

I didn't ever go sub 17 running it. Plenty of 17:00's, 17:01's, 17:02's...but never a 16:59.9. But my 10k suggested I should have.

I find 5k more frightening than 2k. It requires you to live in the wierd unsustainable space between anaerobic threshold and VO2max, deeper for you than me (as I need to row a few min longer). As such it requires you to hold a pace with significant oxygen debt slowly increasing for a very long time. We all complain about the 2k, but the time between it really getting tough and being close enough to the end to push on anaerobically is actually quite short (even if time seems to slow down) On a 5k you need to think in minutes as there are just too many 100s left to take each individually! Not at all sure what finally forces the physiological collapse (is this running out of muscle glycogen so needing to work liver as well as muscles and skin for cooling?) interested in what others think and good luck on your next attempt. Based on your 6k PB, you can definitely go faster over 5!

[Dangerscouse]

I find 5k more frightening than 2k. It requires you to live in the wierd unsustainable space between anaerobic threshold and VO2max, deeper for you than me (as I need to row a few min longer). As such it requires you to hold a pace with significant oxygen debt slowly increasing for a very long time. We all complain about the 2k, but the time between it really getting tough and being close enough to the end to push on anaerobically is actually quite short (even if time seems to slow down) On a 5k you need to think in minutes as there are just too many 100s left to take each individually! Not at all sure what finally forces the physiological collapse (is this running out of muscle glycogen so needing to work liver as well as muscles and skin for cooling?) interested in what others think and good luck on your next attempt. Based on your 6k PB, you can definitely go faster over 5!

I find the 2k worse, despite your compelling reasons as to why I shouldn't. I think 5k and below is a tipping point for me, where I increasingly struggle to endure and accept.

I suspect, and this is only a suspicion, that it's because my limiter is oxygen utilisation, so this is more pronounced over a harder, faster session. I don't get that feeling of slightly suffocating in a 5k, like I do in a 2k and below.

As for the collapse, it probably is that, but there's also a pertinent phrase 'biology follows belief'. When you feel like it's a challenge, your neurotransmitters will work with you, but when it feels like a threat, the opposite will happen, and then it's almost an inevitable decline. Imo, it's an unknown blend of mental and physical aspects that will combine to be far bigger than the sum of their individual parts.

[PleaseLockIn]

1h z2 rowing 82W (just under 1/2 FTP). HR 60-70% approximately.

Had a little surgery for some skin growth. Need to come back softly. By doctor’s recommendation to ditch the hard intervals. Grey zone is iffy.

Just got to do what I got to do. At least I am cleared for strength training.