What Training Have You Done Today>

AM: usual 20' HR-capped resistance work on the elliptical.

PM: CTC today, done Wolverine Plan level 4 (176/176/most of a 176): 28.36.4 r17.6.

Eh.

8x250m with 2MR

2k - 7.16.6 - 1.49.1 average (Pb)

1. 55.3 - 1.50.6
2. 53.5 - 1.47.0
3. 53.7 - 1.47.4
4. 53.9 - 1.47.8
5. 54.3 - 1.48.6
6. 54.8 - 1.49.6
7. 55.5 - 1.51.0
8. 55.7 - 1.51.4

Question: based on this session what 500m splits should I be looking to hold for 1k?

difficult to say JSL... mine are about 5 seconds difference so based on that I'd suggest the first 2 at 1:56s and see how you feel? pick up the pace on the last two if it's feeling OK... I'm a bit loathed to suggest it in case I'm wildly wrong.

Jef. wrote:10K on Row Pro.
Seasons best (and best for 2 years actually) (and second best ever as well)

38:12.6.....1:54.6 at 28 spm.

way to go. it feels great, doesn't it?!
jane

Nice training there jd...

I think my avatar is nicest. It was a photo taken as I tucked into my tea

MY avatar is the nicest!

Did some running yesterday: 4,5k WU (25 min),
then stairs (45 min)
then 30 min hilly circuit, quite fast

Legs still burning!

kerry wrote:I did 2 x 18mins - 2.12ish

On the one week old model E's at work...feeling cranky already after kids have been using them

Who is that cracker in your diary Kerry?

Rocket Roy wrote:
Who is that cracker in your diary Kerry?

what ya saying roy?

Went out to hard on the CTC and saw some periods of 1spm on the monitor in the middle

IS that possible?

I did 15k again last night, for a laugh.





Wasn't funny though

Jef. wrote:IS that possible?

Yep. You can get it if you really do take only 1 stroke in 60 seconds. Or if you row at 101 spm (the monitor only displays the two right-hand digits). Somewhere on the UK Forum I once posted a screenshot of an infinite SPI stroke. The displayed rating for that one was "zero."

60 min r20 with JB 15692 mtrs avg 1.54.7 UT2

Took 23 seconds off my 7777m time by going out @1:58 and finishing @1:54 (ave @1:56.7). Negative splitting feels so much easier. Even when you're having a hard time at three-quarter distance, the average split is coming down.

Regards,

Joe

10k --- 20spm --- 1:59.1

Powerbreathe day 3

Ploddy lardio for me today...

40min treadmill, 30min bike and hours core stability class...

Very nice ploddy there me' dear....

Me.... 30 minutes

4' steady at 1.54 (ish) and 1' at 1.47-1.39 pace. Finished at around 1.52 average. Piece of cake which was nice.
I do like these kind of sessions. Give the ticker a good kick

60 min r19. 15,891m 1:53.2

Jane- Thanks for setting up an alternate forum.

10k this morning split into 1k wu followed by 500 @1.40 then 500@2.00 x 8, 1k wd very sweaty

am620 wrote:10k this morning split into 1k wu followed by 500 @1.40 then 500@2.00 x 8, 1k wd very sweaty

But how sweaty anyway watch out tony greeen about

What was the 10k pace at....?

KevP wrote:What was the 10k pace at....?

I bet you could be looking at 1.52 pace to 1.55 pace

Ive been doing some 8k training with PaulS where you have to increase the pace by 1sec/500m every 1k. They are absolute mental kill4ers, but really get you used to the race mentality.

KevP wrote:What was the 10k pace at....?

Total time was 36.59.6 @1.51.0