Sharpening Your Attention, and Calculating Capacity
Training Week 2024-07-15 | Knee Rehab Week 5
5-weeks post-injury, things are finally starting to get back to normal; with BJJ taking up the majority of my training, improved range of motion, and ramping up the endurance grind.
Summary:
I’m quite happy with the progress I’ve been able to make thus far. Every week I keep re-focusing my mobility training, both to incorporate my upper body, but also to specifically target the ranges of movement that are difficult for my knee.
With that I’m happy to sweat it out on my tried and true nemesis — The Echo Bike — the SOB never seems to get tired no matter how many watts I put through it!
I was able to actually roll-roll without babying myself, though of course I had to choose intensities, positions, and partners wisely. I put in a full 8 rounds on a balmy Saturday, and the only consequence was a minor limp for couple hours after due to fatigue.
Looking over my past 10 endurance session (both pre and post injury), my heart rate tends to kick up over the “session average” at around 7.5 minutes. I thought this was interesting in a number of ways:
I’ve talked about “capacity” in terms of where you have to shift to a “true Zone 2” pace (that you can hold for 60+ minutes) before and for me that’s usually around 30-40 minutes — making that an appropriate endurance training session.
Regarding the 7.5 minute range though, what is the average BJJ training round? Most gyms I’ve trained at run a 5:00 or 6:00 clock.
What’s my competition 5K pace? ~8-9 minutes / mile… to finish in under 30 minutes (see above).
To me this is really neat in terms of “pacing.” It changes I think of different ranges of “work capacity” in there are multiple paces / intervals. It makes a ton of sense that if I’ve rolled thousands of 5-minute rounds, then my general conditioning or work output can lats for intervals slightly longer than that.
I’d have to really dig back in my logs, but I think that is also very similar to what I found doing O2 Mobilization training — that my longest and best intervals were about 5-7 minutes (of a 17 or 18 cal / min pace). After that, my aerobic system couldn’t keep up.
Training Distribution:
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