What Training Have You Done Today?

[nick rockliff]

Warm day so just a short session by the way of the TOC which is 6 x 500 r24 with 2min recovery

Time Meters Pace Watts Cal/Hr S/M
10:33.5 3,000 1:45.5 297 1323 24 147
1:45.9 500 1:45.9 295 1314 24 140
1:45.8 500 1:45.8 296 1317 24 144
1:45.7 500 1:45.7 296 1320 24 147
1:45.6 500 1:45.6 297 1322 24 149
1:45.5 500 1:45.5 298 1325 24 151
1:45.0 500 1:45.0 302 1340 24 152
r112

[p_b82]

Decided I'd put a little more effort into the mindful May challenge, and aim for 20 days - so at least 1k a day for 14 more days. (as of today).

Saturday: Bit of a shock to the system as didn't plan this as I was unstrapped (no HR belt); 'eased' it up to 33spm and 1:47's for the final 30s.
Time Meters Pace Watts Cal/Hr S/M
4:29.3 1,200 1:52.2 248 1152 29
1:09.0 300 1:55.0 230 1092 28
1:06.4 600 1:50.6 258 1188 30
1:07.5 900 1:52.5 246 1146 28
1:06.4 1,200 1:50.6 258 1188 30

Sunday: I'd washed the external windows, and been grubbing around clearing the back path. - about 4hrs effort beforehand
No music, no Hr - and just listening to the flywheel I maintained a very consistent spm - was ignoring pace too and it ended up where it did.

Time Meters Pace Watts Cal/Hr S/M
5:16.5 1,200 2:11.8 153 825 22
1:21.3 300 2:15.5 141 784 22
1:18.9 600 2:11.5 154 829 22
1:18.9 900 2:11.5 154 829 22
1:17.4 1,200 2:09.0 163 861 22

Today - back wasn't great, so shorter session with the aim to just settle in where-ever felt comfortable; things eased up and pace crept up - Hr plateaued nicely.
Time Meters Pace Watts Cal/Hr S/M Hr
20:00.0 4,465 2:14.3 144 796 21 152
4:00.0 882 2:16.0 139 778 21 138
8:00.0 888 2:15.1 142 788 21 148
12:00.0 892 2:14.5 144 794 21 151
16:00.0 902 2:13.0 149 811 22 161
20:00.0 902 2:13.0 149 811 22 163

[Sakly]

Actually wanted to skip the gym today after yesterday's hard work. When I woke up, I didn't feel very recovered
Went to work, got back, ate some good food and had a lay down on the sofa for an hour. After I got up, I felt much better and went to the gym to have a "lighter" training session.
Sometimes I am amazed by my body. After a slower than usual 10min warmup on the skierg, I could easily squat 4x10 reps @90kg and all the other stuff went the same way as usual (except inclined bench ). Definitely didn't expect that!

[Ruin Christmas]

lifted (Sqt, Bench, Snatch-Grip Deadlift)
Then I discovered that my foot settings were on two different heights (and have been for ~200 km).
Fixed it and did 8km UT2 and 6km UT1 and not surprisingly my right hip didn't feel kind of tender like it has after the last several workouts. A minor thing but multiplied by hundreds of strokes if I kept it up I´d probably end up tilted to one side permanently.