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Jonathan's Log

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SparrowIcon...13-02-2021 @ 08:15 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		Marvellous 30 minutes of rowing.

Sometimes the HR does weird things. It's difficult to know why.
JonathanIcon...14-02-2021 @ 13:23 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		Many thanks J. HR was back to normal ranges today, but nevertheless a nice relaxed row.

https://i.ibb.co/TYx8Tnh/IMG-20210214-125530.jpg
BimIcon...14-02-2021 @ 18:31 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Great couple of sessions. I've had that with the HR before, a few beats slower than it usually is at a given pace, great at the time, but crap when I'm chasing numbers in later session.
jtIcon...14-02-2021 @ 18:47 
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old age traveller
Member 332, 7950 posts
Super UT1.8 session.
JonathanIcon...14-02-2021 @ 18:53 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Bim said:Great couple of sessions. I've had that with the HR before, a few beats slower than it usually is at a given pace, great at the time, but crap when I'm chasing numbers in later session.


JT said:Super UT1.8 session.


Thanks chaps. The backside ache/discomfort seems to have settled down a bit, so back to more regular 30 minute sessions. Planning to try to knock off an 8500m 30r20 in the next two weeks, so watch this space.
JonathanIcon...15-02-2021 @ 22:09 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		An uncomfortably warm session today. The temperature in the gym has jumped from 1 or 2 degrees (which is perfect) to 11 degrees (which is not) in the last 48 hours. I don't like heat at all.

The plan had been an 8500m 30r20, but my dinner was weighing a little heavily on my belly. So I broke it up a bit.

C2:

12:00 3435m 1:44.8/500m 20spm 169bpm

5000m 17:27.5 1:44.7/500m 22spm 169bpm

Both repetitions were rather tough. The 5k was especially unpleasant in the final 1000m. Doing the 12 minute set before hand certainly takes it out of you.

It's nice though to be hitting fairly fast times (for me) but at much lower stroke rates. It bodes well for the future.

https://i.ibb.co/D57V2dW/IMG-20210215-212305.jpg
https://i.ibb.co/ySZd5jn/IMG-20210215-214609.jpg
SparrowIcon...16-02-2021 @ 09:29 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		That is indeed a great pace/SR combo!

I know you said you're avoiding the sprint sessions, but you are laying the foundations. When you do start sprint intervals, you'll be in a great place to build on them.
BimIcon...16-02-2021 @ 18:09 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		That's a great 5k pace to be knocking out on a normal session.
JonathanIcon...16-02-2021 @ 22:09 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		Thanks chaps. It was unpleasant and took it out of me a bit, I'll admit.

The opposite end of the effort spectrum today. Long and slow was the name of the game, with a 125bpm target for a 45r18. Entirely satisfied with the result, even if it was a little bit boring.

https://i.ibb.co/Y71g4W6/IMG-20210216-214045.jpg
JonathanIcon...19-02-2021 @ 21:03 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		https://i.ibb.co/bKjXB4H/IMG-20210219-201524.jpg

This was a row that didn't go to plan.

The plan was a reasonably fast 30r20 with a 165BPM HR cap. Then the HR monitor cacked out at about the 4 minute point.

So I went for a 30r20 PB, with 8500m being the target. I really nearly put the handle down at all the standard intervals: 12 min, 15 min, 5k, 20 min, 6k, 25 min.

Anyway, got there in the end, but it's probably best that I didn't know my heart rate.

116m onto my 30r20 PB and 98m off my free rate PB. I was inspired by Paul's 30 minute pb to max the envelope a bit today, so for that I both thank and curse you Grin
BimIcon...20-02-2021 @ 10:55 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Jonathan said:116m onto my 30r20 PB and 98m off my free rate PB. I was inspired by Paul's 30 minute pb to max the envelope a bit today, so for that I both thank and curse you Grin


Another excellent 30 min, glad I helped you along! Wish I'd known you were doing one, it might have made mine a little more bearable Grin
JonathanIcon...20-02-2021 @ 11:06 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Bim said:
Another excellent 30 min, glad I helped you along! Wish I'd known you were doing one, it might have made mine a little more bearable Grin


Haha Grin

I pretty much only do 30 minute rows at the moment, so just assume that I am Grin
BimIcon...20-02-2021 @ 13:03 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Jonathan said:
Haha Grin
I pretty much only do 30 minute rows at the moment, so just assume that I am Grin


I don't know how you do so many max or close to max 30 minuters, they are mentally and physically exhausting, I'd sooner do some AT or TR any day of the week Tongue
JonathanIcon...20-02-2021 @ 13:27 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Bim said:
I don't know how you do so many max or close to max 30 minuters, they are mentally and physically exhausting, I'd sooner do some AT or TR any day of the week Tongue


I find it takes me a while to get into a row. The first 5-10 minutes is the most unpleasant, I sort of settle into the second 10 minutes and the last 10 minutes tends to be the fastest as the finish line hoves into view.

I mostly just like R20s at the moment, and cycle between a 145BPM, 160BPM and max with a day off in between. That's the plan at least. Sometimes I drop the max effort set and replace with a slightly longer lower HR effort.

I figure that it's my fitness more than anything that lets me down. I don't need any more strength and my technique is OK now. I think once my resting heart rate is consistently in the low 40s, my overall CV efficiency will improve to the point where a 9000m 30 minute and a 6 minute 2k are possible.
JonathanIcon...20-02-2021 @ 22:42 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		A slow and steady 30 today. My OCD perfection was ruined by 'ghost metres' that appeared on the splits but not the total. Ah well.

I do find my heart rate sits a little higher on a piece like this, where it takes some concentration to meet the exact pace. Keeps me entertained regardless Grin

https://i.ibb.co/cb5FQBv/IMG-20210220-223247.jpg

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