The Good, The Bad and The Ugly
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| Bim |  | ... | 14-12-2020 @ 13:52 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Jonathan said: I'm expecting you to surpass mine at 17:17.7.  I think that is safe for now  ! I'm trying to stick with the new stroke for everything at the moment which is currently more fatiguing, but I think 17:30 would be pushing it for me however I did it! | ||
| jt | | ... | 14-12-2020 @ 17:58 |
 old age traveller Member 332, 7976 posts | I am sure you will progress very well on the new routine and find yourself smashing those targets. I too thought I might do the 8th session, well so far I thought wrong. A sub 7 5k will be a great achievement. I wonder what Jonathan's 5k pb is? | ||
| Bim | | ... | 14-12-2020 @ 21:18 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Monday 14/12/20 Row - 1k WU, 2x15 min 3r UT1, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 3:56.2 1,011m 1:56.8 220 1055 22 131 Time Meters Pace Watts Cal/Hr S/M HR 30:00.0 8,005m 1:52.4 246 1147 22 151 15:00.0 4,055m 1:50.9 256 1181 22 149 15:00.0 3,950m 1:53.9 237 1114 22 152 Time Meters Pace Watts Cal/Hr S/M HR 4:23.5 1,024m 2:08.6 164 865 21 137 And we're off! Looking forward to improving the pace / distance on these in the next few weeks. Evening Run - 30 min UT1 / 2 | ||
| Bim | | ... | 15-12-2020 @ 13:02 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 15.12.2020 @ 14:14 PM by Bim Tuesday 15/12/20Row - 55 min UT2 Time Meters Pace Watts Cal/Hr S/M HR 55:00.0 13,526m 2:01.9 193 963 20 134 11:00.0 2,786m 1:58.4 211 1024 20 132 22:00.0 2,755m 1:59.7 204 1000 20 134 33:00.0 2,695m 2:02.4 191 956 20 138 44:00.0 2,662m 2:03.9 184 932 19 136 55:00.0 2,628m 2:05.5 177 908 19 132 UT2 pace should be 115 - 135 HR First UT2 session I've done, quite pleasant although I was surprised at how much the pace dropped off toward the end. I was getting quite tired by then, just a case of getting used to it. I did notice about half way through that the drag was 136 which is 10 or so higher than it should have been. Glutes feeling it, I'm going to try and do the UT2's without a break, but that may change! | ||
| Jonathan | | ... | 15-12-2020 @ 13:10 |
 the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Good effort there - long distance work for sure. I find the longer rows hit my legs far more than the short stuff. Hamstrings especially. | ||
| jt | | ... | 15-12-2020 @ 19:24 |
old age traveller Member 332, 7976 posts | We align again on Friday 3x15UT1. What drag did you use for your 2k? 1k? 500? | ||
| Bim | | ... | 15-12-2020 @ 21:22 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | jt said:We align again on Friday 3x15UT1. What drag did you use for your 2k? 1k? 500? 500m - 162 1k - 140 2k - 128 I'm still not sure on the best drag settings for me, but it seems most of the time lower is better, even on the shorter stuff. I'll probably do my next 1k at 130ish and the 500m maybe 140? Anything over 2k I usually have 120 - 125 | ||
| Jonathan | | ... | 15-12-2020 @ 22:23 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Bim said: 500m - 162 1k - 140 2k - 128 I'm still not sure on the best drag settings for me, but it seems most of the time lower is better, even on the shorter stuff. I'll probably do my next 1k at 130ish and the 500m maybe 140? Anything over 2k I usually have 120 - 125 I need to double-check what the drag factor is, but I generally don't go below 7 on the lever now. I think that's about 160 if memory serves. For 500m splits, I just wang it all the way up to 10. I'm not fast on my stroke rate, so I have to maximise each pull. | ||
| Bim | | ... | 16-12-2020 @ 09:27 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Jonathan said: I need to double-check what the drag factor is, but I generally don't go below 7 on the lever now. I think that's about 160 if memory serves. For 500m splits, I just wang it all the way up to 10. I'm not fast on my stroke rate, so I have to maximise each pull. Well it obviously works for you! I was the same when I started, never had it under 8, I wonder if the lower numbers become better as you get more used to it / fitter? | ||
| Jonathan | | ... | 16-12-2020 @ 10:06 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Bim said: Well it obviously works for you! I was the same when I started, never had it under 8, I wonder if the lower numbers become better as you get more used to it / fitter? Conversely though, I started on 4/5. I just find there is too little resistance when I pull. I'm never going to be a high stroke rate kind of rower, so getting more out of each pull works for me. | ||
| Bim | | ... | 16-12-2020 @ 14:40 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Wednesday 16/12/20 Row - 1k WU, 2x18 min UT1, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 3:59.1 1,010m 1:58.3 211 1026 20 125 Time Meters Pace Watts Cal/Hr S/M HR 36:00.0 9,557m 1:53.0 243 1134 22 152 18:00.0 4,857m 1:51.1 255 1176 22 152 18:00.0 4,700m 1:54.8 231 1094 22 152 Time Meters Pace Watts Cal/Hr S/M HR 4:16.2 1,020m 2:05.5 177 908 20 138 I've just sorted a video for the 1k and 500m pb's I did last week. I need something weighing down the C2 on future 500m attempts 1k pb - 3:00.7 500m pb - 1:22.4 | ||
| jt | | ... | 16-12-2020 @ 15:57 |
old age traveller Member 332, 7976 posts | Super videos, The 500m looks like a normal row but speeded up! | ||
| Jonathan | | ... | 16-12-2020 @ 18:18 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | I enjoyed those Certainly more than you, I suspect. Well done again. | ||
| Bim | | ... | 17-12-2020 @ 14:23 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Cheers! They both felt great, once I'd finished them Wednesday evening run - 40 min UT2 / 1 Thursday 17/12/20 Row - 1:08:00 UT2 Time Meters Pace Watts Cal/Hr S/M HR 1:08:00 16,465m 2:03.8 184 933 20 135 14:00.0 3,540m 1:58.6 210 1021 21 138 28:00.0 3,456m 2:01.5 195 971 20 138 42:00.0 3,348m 2:05.4 177 910 19 134 56:00.0 3,297m 2:07.3 169 882 19 134 1:08:00 2,825m 2:07.4 169 882 21 134 Pretty uncomfortable from about the 40 minute mark. The S/M dropped to about 18 towards the end which It felt like was too low. I dropped the power and got to about 22 S/M which actually improved the pace a bit and just felt all round better at the same HR. I've checked Rathburn and it's meant to be 18 - 20 S/M for the UT2 work so I'll keep it to within that from now on. | ||
| Jonathan | | ... | 17-12-2020 @ 14:26 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | I'm sure that it's explained in the program you're following, but what is the rationale behind doing such long sessions at relatively low intensity? I used to do long distance, lower intensity cycling when I was a kid (80-110 miles on Sundays) but did that for enjoyment and I don't think it benefitted my time trials at all. I'm just curious! | ||
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