Advertisement
Help Keep Boards Alive. Support us by going ad free today. See here: https://subscriptions.boards.ie/.
If we do not hit our goal we will be forced to close the site.
Current status: https://keepboardsalive.com/
Annual subs are best for most impact. If you are still undecided on going Ad Free - you can also donate using the Paypal Donate option. All contribution helps. Thank you.
If we do not hit our goal we will be forced to close the site.
Current status: https://keepboardsalive.com/
Annual subs are best for most impact. If you are still undecided on going Ad Free - you can also donate using the Paypal Donate option. All contribution helps. Thank you.
https://www.boards.ie/group/1878-subscribers-forum
Private Group for paid up members of Boards.ie. Join the club.
Private Group for paid up members of Boards.ie. Join the club.
GODZone...
Comments
-
-
@career_move: no my mum. Doing ok. In recovery for a week then no yoga for her for 6 weeks which will annoy the hell out of her
Easy Run
Reverse of yesterdays lunchtime trot around town with my work run buddy. Running a course in reverse is like running a brand new course
Very different conditions and a lot less chat. It was very cold, windy and lashing out of the heavens. My arms, hands, thighs were frozen and stiff. We built the pace to a tempo by half way and a surge for the last km. 8.77 km and 718 kcals. Coldest I've felt this year. My thighs glowed in teh post run hot shower. Still 2 runs in 2 days, consistency :pac: This week I said to myself just do something every day.
Its now 2 months since I last swam
:(:( Gotta fix that. I miss it. 0 -
shotgunmcos wrote: »
Its now 2 months since I last swam:(:( Gotta fix that. I miss it.
:eek::eek::eek:0 -
shotgunmcos wrote: »Its now 2 months since I last swam:(:( Gotta fix that. I miss it.
Bet you can still swim rings around me 0 -
-
Advertisement
-
@Kurt - can't see that in work so I'll check back later.
Row Short Tempo
A simple half hour gadual build last night. Not quite emptying the tank but close enough to that. My goal is to hit first hit 8,000m and then see if I can get a lifetime PB. 7,715m for this attempt. HR was at 165 half way and 181 solid red zone suffering for a finish. 220w average started at 200 and just nudged it along every 5 minutes to end up with 230w+ for the last 5 minutes. Good session 0 -
-
Digging the log out of Page 2 again
Not because I haven't updated, because I had nothing to update
Tempo Turbo: Tunney's weekly session
10 mins easy
5x(30 sec push, 30 sec easy)
10x(2:45 at 250w, 0:15 sec 30% punch to 325w)
20 mins easy
All in 65 mins and 958 kcals. I was kind of dreading it. 30 minutes of work. Doesn't sound like much but when unfit... Spent a while trying to estimate my current FTP off previous results and fitness levels etc.. Settled on 15-20% lower than my best. 90% of that for the main body of each rep and then the short burst. The challenge was actually "catching" the power as it immediately dropped and not letting it drop below the target. Breaking it down to 3 minute chunks plus some thumping tunes in my ear made it fly by. It dug in around the 8th rep but you are over the crest by then. I did a longer cool down just to tag a little extra aerobic on. Decent session although the thought of holding it for another 10 reps unnerved me.0 -
So a mate put me up to a 40 burpees a day for 40 days challenge... anyone with me? ... thought not!
Anyway last night all gung ho, 40 burpees in 1 minute 47 secs. Wasted
Tonight 40 burpees in 2:11. Legs burned.
Burpees aside, some training.
A Swim, Woop!
Early morning group set. Arrived early so did a little more than the prescribed mixed drill/swim warm up.
1,000m warm up mixed
main set
2x200m off 3:45 in on 3:19/3:21 - note: 37-38 strokes per length
4x100m off 1:55 in on 1:32/1:31/1:33/1:33
2x200m off 3:45 in on 3:18/3:21 - note: 39-40 strokes per length
1min rest
2x200m off 3:45 in on 3:19/3:18 - note: 39-41 strokes per length
4x100m off 1:55 in on 1:36/1:36/1:39/1:39
2x200m off 3:45 in on 3:26/3:28 - note: 45-46 strokes per length
100m cramping kick
100m swim super easy
3,600m total
Swam off a pair of big feet for most of it but on the second set of 100s I began to fade and spent 600m swimming through treacle. I red lined to the end to try to hold onto a draft but lost it. I noted the strokes per length to show just how much the efficiency dropped. The last 200 was 9 seconds slower for an extra 42 strokes! Massive drop. I was wasted afterwards. I could have just dropped back to the back of the lane but decided to see just how much I have lost Happy just to get through it Calves locked in cramp trying to hop up on deck. Had to stretch for minutes grimacing before climbing out like a child.
Short steady ish Run
Out for a lap of town with my work run buddy at lunchtime. It was positively miserable out. Chilly, windy and incessant rain. By 4km I started feeling it and it took a lot to hold on. I was simply low on juice. I never skip breakfast but this was the first morning swim in months and I just forgot to make porridge back in the office. 8.77km done. Soaked and hungry for a finish. 1,505 kcals between both sessions0 -
-
Advertisement
-
-
-
-
-
Brick Session
2.17km Run in 10:31
3x2,000m Z4 Rowing intervals with 3 mins easy
2.17km Run in 11:14
882 kcals
Rowing reps
7:37.3
7:43.5
7:47.2
Average 7:42.7 vs 7:39.9 last week and 7:39.5 previous week. Going backwards
Maybe it was the heat or the run warm up but intervals were tough and to keep them in Z4 I had an epic fade in on the last rep. 40 burpees then just to rub it it. Legs shot on the run back to work.
Run: easy, easy, intervals, long - circa 3 hours
Swim: Group, solo aerobic - circa 1hr 30
Bike: Turbo session, Turbo easy, get out - circa 3 hours
Row: long aerobic, tempo, intervals - circa 2 hours
S&C: yoga sun salutations, 280 burpees -circa 40 mins0 -
Rowing Intervals
My remaining planned erg session for the week was a 30 minute tempo. Its clse to TT effort. It was early morning though and I don't usually do well with intensity before breakfast. Pus Zoe has her fist head cold and it was a sleepless night. Instead how hard can short 250m intervals be? I remembered my Bro doing sets of them with a generous 90 sec recovery.
10 minutes warm up then 11 reps and I was jelly on toast. Avg 49.2 secs or 1:38.3/500m pace. My heart rate never really maxed out. My lactic soaked body shut down before my aerobic fitness or lack of, could have any say. I just hadn't recovered my breathing enough to do teh next rep and packed it in.
My Bro was never a rower but loves the erg, is strong as a horse and has a sadistically high pain threshold. He only tells me about a session when it has properly hurt. I asked what he does for this session. He does 20 reps at 48.7 secs or 1:37.4 pace per rep. :eek::cool: Can't be having that. Its gonna require pain to close the gap :eek::cool::D
Turbo Z2 Steady
75 minutes spinning while Zoe napped. Pretty boring but I found podcasts lately which help. Way to burn 1,000 Kcals though Weigh in this weekend better be positive
Run: easy, easy, intervals, long - circa 3 hours
Swim: Group, solo aerobic - circa 1hr 30
Bike: Turbo session, Turbo easy, get out - circa 3 hours
Row: long aerobic, tempo, intervals - circa 2 hours
S&C: yoga sun salutations, 28080 burpees -circa 40 mins[/QUOTE]0 -
-
-
-
Weekly Plan
Run: easy, easy, intervals, long - circa 3 hours
Swim: Group, Group - circa 2hrs
Bike: Turbo intervals, Turbo easy, Trails - circa 4 hours
Row: long aerobic, tempo, intervals - circa 2 hours 20
S&C: kettlebells and or yoga
Swim Group
Ok its been 2 weeks but that is a lot closer than the swim before that!
2,700m total with a main set of
2x(400/300/200/100)
In on
7:08/4:57/3:16/1:36
6:48/5:01/3:18/1:39
Middle lane again and I started in the middle of the pack. It moved very slowly for the first 400 though and a group of 5 had distanced themselves. I moved up to the escapees and the pace was instantly firmer. I held feet comfortably enough until people started getting out. I was left following the lane lead for the last 200 and 100 and despite bursting a lung couldn't hold his feet. Fit guy, just completed an IM. He had been dropping the whole lane through the whole set so he is my immediate goal. 646 Kcals
Easy Run
I made sure to have a breakfast so there was energy for the lunchtime run. Overcast and mild with a stiff breeze. Nice conditions actually. I ran with my work buddy but he missed a week and was relatively silent for the second half of the route around town. 8.65km in 42:34. 636 Kcals 144hr. Anything that looked like an incline caused the heart rate to climb quickly :cool:0 -
Advertisement
-
-
Weekly Plan
Run:easy, easy, intervals, long - circa 3 hours
Swim: group set, group set - circa 2hrs
Bike: turbo intervals, turbo easy, trails - circa 4 hours
Row: long aerobic, tempo, intervals - circa 2 hours 20
S&C: kettlebells and or yoga
Long Z2 Row
An hour on the ergo with a capped aerobic heart rate. Lovely sunny stretch to the evening so I put the erg out on the decking to work on a rowing tan lines The heat definitely raises the heart rate because every time the sun dipped behind a cloud for an instant, a cool breeze and a few beats lower. I used the pace boat from this same session a couple of weeks ago to pace myself. 14,144m vs 14,011 last time. Progress It took concentration to keep the hr in check and the cardiac drift end at the max cap so this was a good aerobic benchmark session. 884 Kcals.
Will you be on the phone. Think I'll dial for the laugh and see what happens0 -
Weekly Plan
Run: easy, easy, intervals, long - circa 3 hours
Swim: group, group - circa 2hrs
Bike: turbo intervals, turbo easy, trails - circa 4 hours
Row: long aerobic, tempo, intervals - circa 2 hours 20
S&C: kettlebells and or yoga
Swim Group
Twice in one week, woohoo!
3,200m total with a main set of
2x(200,200,150,150,100,100)
In on
3:18/3:17/2:30/2:28/1:38/1:40
3:20/3:23/2:33/2:31/1:41/1:41
My pool nemesis has been awol for a while too so she was back in the middle lane with me. She went off second in the lane with me drafting her (hard first 25 to bridge 5s gap to her feet). I took over leading out for the second set and she drafted me. I swam steady but was red lining it trying to shake her. No joy. My times were a touch slower. I was at the limit of my current fitness but stubbornly would not sacrifice form for flogging the stroke. When I couldn't push faster I focused on swimming better rather than harder. Leading out will regain fitness faster but its not going to happen on 2 swims a week. 3 is the majic number. Just happy to get in the water twice this week 709 Kcals
Easy Run
Meh tired laboured 8.12km run around local suburbia. Lovely evening but body didn't want to know. Alex wanted to know how fast he could run so with garmin in hand we sprinted up and down the back. Legs shocked. Tomorrow some intervals with capped hr so I can't do much damage. 650 Kcals0 -
Weekly Plan
Run: easy, easy, intervals, long - circa 3 hours
Swim: group, group - circa 2hrs
Bike: turbo intervals, turbo easy, trails - circa 4 hours
Row: long aerobic, tempo, intervals - circa 2 hours 20
S&C: kettlebells and or yoga
Tempo Row
30 minute TT. Last time the score was 7,715m with an avg hr of 168 and max 181. This session was 7,839m avg hr 171 max 182. Very tough session out in the sun. Last time I started comfortable at 1:58/500 and built the effort to finish at 1:54. This time I held rock steady 1:55 pace and ended up with 1:54.8 avg. I felt good up to 12 minutes hanging off the handle and driving the legs. By 18 had to dig in. I spent the last 7 minutes at 180hr+, pain cave! I had to get Caz to wipe the sweat from my eyes as it was stinging. Spent for a finish. As tough as a FTP bike test. I had music on but need heavier beats next time to keep me on it. Its still not where I want to be but its progress
Easy Turbo
This was all about just spinning the legs easy watching the news. 80 burpees with squat jumps and a tempo erg today left quads reeling so this actually helped. I felt horrible to start but after 10 minutes the legs loosened and it was grand.0 -
Weekly Plan
Run: easy, easy, intervals, long - circa 3 hours
Swim: group, group - circa 2hrs
Bike: turbo intervals, turbo easy, trails - circa 4 hours
Row: long aerobic, tempo, intervals - circa 2 hours 20
S&C: kettlebells and or yoga
Easy Bike
Stupid O Clock easy spin. Up at 0330 with Zoe teething. Settle. Up again at 0430 with Zoe teething. Settle. Emmm settle... Me not her, she's snoring! Attempted sleep, no joy. I'll read for a while. Meh, I'll do something. Yesterday cycling home from work on a smashing evening I felt like passing the house and pedalling some more. Alas short window with Zoe after work in the evenings trumps all.
Anyway approx 5am. Gear on, lights on, bike out and back before she rose at 0630. Easy pedalling at dawn. Nice
Run Intervals
After a day trip down to Kilrush for a lovely long walk along the coast, the actual planned session. I was coming up with all kinds of excuses not to do it. Short run with 5x800m capped Z4 intervals and 2 minute active recovery.
First proper bit of intensity in I don't know how long. Awful awful session. I felt stiff and awkward warming up. My hamstrings seemed to shorten my stride by half on the reps which were all grunt for no reward.
Reps in on 3:14/3:23/3:20/3:20/3:20. Peak Z4 effort for average 4:07 pace I wasn't expecting anything but that sums up current fitness levels nicely. I can only kick on from this. 9.35km done in 44:28.
20 minutes of creaking yoga salutations afterwards.0 -
Those pre dawn sessions are golden. Nothing like sitting down for breakfast with the family with 2 hours already in the training bank
Good job on the intervals. Had a creak at 10x1 min on/off this evening myself. Not pretty!!0 -
-
-
-
Advertisement
-
Weekly Plan
Run:easy, easy, 5x800 z4, long - circa 3 hours
Swim: group, solo easy - circa 2hrs
Bike: turbo intervals, turbo easy, silly am easy - circa 4 hours
Row: long aerobic, long aerobic, 3x2k z4 - circa 2 hours 20
S&C: kettlebells and or yoga
Swim Group
My nemesis moved up to the fast lane already but I know she is hanging onto the back of the second group in there for dear life.
2,800m in the middle lane
600 easy
2x200 in 3:13/3:18
400 in 6:41
2x200 in 3:16/3:20
4x100 in 1:34/1:32/1:39/1:40
200 mixed easy in 4:28
I took over leading earlier this time but the pace dropped from sub 1:40 to 1:40 and I was red in the face holding it. I had the feet raked off me so I let a few through to take over for the 100s and drafted. They then tired and asked me to go up again. I did, and faded again :rolleyes: 1:40 pace is tempo right now. Barely a year ago this was cruise pace How fast you lose it... 0
https://www.youtube.com/watch?v=a9do1edWyb0
This discussion has been closed.
Advertisement