The Good, The Bad and The Ugly
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| Bim |  | ... | 26-12-2020 @ 18:22 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Saturday 26/12/12 Row - 72 min UT2, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 1:12:00 17,645m 2:02.4 191 956 20 136 10:00.0 2,526m 1:58.7 209 1019 20 135 20:00.0 2,499m 2:00.0 202 996 20 135 30:00.0 2,476m 2:01.1 197 977 19 137 40:00.0 2,445m 2:02.6 189 952 19 136 50:00.0 2,423m 2:03.8 184 934 20 136 1:00:00 2,402m 2:04.8 180 918 20 136 1:10:00 2,395m 2:05.2 178 912 19 136 1:12:00 480m 2:05.0 179 916 19 137 Time Meters Pace Watts Cal/Hr S/M HR 4:36.9 1,009m 2:17.2 135 766 20 123 Very slight hangover today so I'm surprised my HR didn't really seem to be effected. Very similar pace to the 120 min a couple of days ago although it felt like it went better today, not as uncomfortable. | ||
| jt | | ... | 26-12-2020 @ 20:01 |
 old age traveller Member 332, 7976 posts | Nice chunk of graft, i reckon we are both on for 3x17 on Monday. | ||
| Sparrow | | ... | 27-12-2020 @ 12:56 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 255, BP 167.5, DL 330752.5 kgs @ 103kgs Eq | Excellent session. How is the backside holding up? I was far too tired (hungover) to train yesterday. | ||
| Bim | | ... | 28-12-2020 @ 00:14 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 28.12.2020 @ 00:19 AM by Bim Yep, that's what I have down for tomorrow jt!Not feeling quite as sore Sparrow, in fact the UT2 session yesterday felt great really. This next week is the long one, I'm pretty sure I'll get through it ok. Sunday 28/12/20 Bike ride with kids - 1hr30 Row - 1k WU, 3x12 min UT1, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 4:01.6 1,011m 1:59.4 205 1006 23 124 Time Meters Pace Watts Cal/Hr S/M HR 36:00.0 9,534m 1:53.2 241 1128 22 149 12:00.0 3,247m 1:50.8 257 1183 22 149 12:00.0 3,149m 1:54.3 234 1106 22 150 12:00.0 3,138m 1:54.7 232 1097 22 149 Time Meters Pace Watts Cal/Hr S/M HR 4:32.2 1,009m 2:14.8 143 790 20 129 Sticking with the theme of the last few days this felt harder than it should for UT1, come on body, adapt! Weekly total 97,259m - 6:55:39.0 Dropped a UT1 session so it should be maybe 10k higher. Just noticed I passed through 2 million lifetime m's in the last week. | ||
| Jonathan | | ... | 28-12-2020 @ 07:52 |
 the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | The 1.5hr bike ride probably took just a bit out of you for the rowing, I suspect. Either way, nice pace on the UT1. I'm starting to get my head around the heartrate based training, and I guess I need to find out what my max HR is in order to do that. Did you do any specific test to determine it or did you work off the basis of 220 minus age? I suspect mine is a bit higher than that, and my wife's is too. She did 2x15 min yesterday too, sprinted a bit at the end of the first set and saw 180. She's 41. | ||
| Bim | | ... | 28-12-2020 @ 09:57 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Cheers! For me it took a max effort 30 min where it touched 175 towards the end. Before that I'd not seen it over 165 on the rower, and that included a few max 5k's and some very tough intervals, I think my HR is a little strange though! | ||
| Jonathan | | ... | 28-12-2020 @ 10:14 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Bim said:Cheers! For me it took a max effort 30 min where it touched 175 towards the end. Before that I'd not seen it over 165 on the rower, and that included a few max 5k's and some very tough intervals, I think my HR is a little strange though! I think we're all pretty individual physiologically. My HR seems to go quite high, quite quickly, but then hold at 160-175 without it really getting much more strenuous. I reckon that it implies that I'm not anywhere near as fit as my numbers would imply. I remember when I was 18-21 being at a level of fitness that I'll never see again and very little getting me out of breath. When I was in Nepal when I was 18, on the final day of a 5 day Himalyan trek, I offered to run ahead to the lunch stop (with my 20kg backpack) so I could order food for it to be ready when the rest of the party arrived. I ran for over an hour, up and down huge climbs, arrived over an hour before the rest of them got there and thought nothing of it. I was only 77kg bw then, mind. It's remarkable what the body is capable of in our youth! Does your present plan allow for any rate limited rows? I find them surprisingly challenging, I must admit. | ||
| Bim | | ... | 28-12-2020 @ 16:39 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 28.12.2020 @ 16:40 PM by Bim Jonathan said:It's remarkable what the body is capable of in our youth! It is! I competed at swimming for a while and my HR was regularly 220+, this is 30 years ago now  First time I took what I thought was my max HR on the rower I just assumed it would be 185 / 190+, I couldn't get it any higher than 165!  Jonathan said:Does your present plan allow for any rate limited rows? I find them surprisingly challenging, I must admit. It's all I'm doing at the moment, the UT1 is r22, UT2 r20. I find them tough, I would naturally be around r26-28 on UT1 and going a few seconds faster /500m with the same HR. | ||
| Jonathan | | ... | 28-12-2020 @ 16:54 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Bim said: It's all I'm doing at the moment, the UT1 is r22, UT2 r20. I find them tough, I would naturally be around r26-28 on UT1 and going a few seconds faster /500m with the same HR. That was a revelation to me today. I played around with the rate from 16 to 24 and reducing the rate whilst maintaining pace increases heartrate noticeably. | ||
| Bim | | ... | 28-12-2020 @ 21:23 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 28.12.2020 @ 21:24 PM by Bim Yes, I've learned a lot since I started using the HR monitor.Monday 28/12/20 Row - 1k WU, 3x17 min UT1, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 4:08.3 1,015m 2:02.3 191 958 22 124 Time Meters Pace Watts Cal/Hr S/M HR 51:00.0 13,284m 1:55.1 229 1088 22 151 17:00.0 4,596m 1:50.9 256 1181 22 150 17:00.0 4,400m 1:55.9 225 1073 22 151 17:00.0 4,288m 1:58.9 208 1015 22 150 Well it started off ok and went downhill quickly. I'm pretty sure I'm overtraining on the rower at the moment, the back is aching a fair bit as are the forearms and despite the pace being slow I'm having to work pretty hard. UT2 distances / pace seems to be improving but UT1 is going backwards. Anyway, I'm not going to take time off if I can help it (New Year might mess that up  ) I should get used to it soon enough.Evening run - 30 min, 6k Wore the HR monitor for the first time in a while, average was 145 with a high of 153, so highish UT1. While I was going at a decent pace this was a fair bit easier than the equivalent row at the moment. | ||
| Bim | | ... | 29-12-2020 @ 16:34 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Tuesday 29/12/20 Snowball fight - 30 minutes Row - 85 min UT2, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 1:25:00 20,769m 2:02.7 189 950 20 136 17:00.0 4,300m 1:58.6 210 1021 20 137 34:00.0 4,199m 2:01.4 195 972 19 136 51:00.0 4,115m 2:03.9 184 932 19 135 1:08:00 4,046m 2:06.0 175 901 20 136 1:25:00 4,110m 2:04.0 183 930 20 135 Switched to the old stroke for 5 minutes during the last split, it was just to change position on the rower as it was getting pretty uncomfortable. Pace dropped by about 3 / 4 seconds /500m while I was doing it with the same HR. I'm starting to wonder how long I should stick with the new tekkers before deciding it's not for me, probably 3 weeks isn't enough | ||
| jt | | ... | 29-12-2020 @ 16:40 |
old age traveller Member 332, 7976 posts | Its a tough programme even without the extra running and biking etc no wonder you are feeling it. The first time I did it my UT1 also went backwards, I don't know why. Perhaps you could try one session where you hold back a bit on the first rep. Regarding forearms If I am struggling I hold the handle at the ends and drop to an underhand grip on the recovery. You have managed to stick with the new tekkers a lot longer than I did. | ||
| Bim | | ... | 30-12-2020 @ 21:11 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 30.12.2020 @ 21:12 PM by Bim Well it's good to hear you had the same experience jt, my willpower has been boosted again ! I took your advice on todays session and tried to pace it more evenly.Wednesday 30/12/20 Row - 1k WU, 3x19 min UT1 3r, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 3:58.2 1,009m 1:58.0 213 1032 22 125 Time Meters Pace Watts Cal/Hr S/M HR 57:00.0 14,978m 1:54.1 235 1109 22 149 19:00.0 5,053m 1:52.8 244 1139 22 148 19:00.0 4,998m 1:54.0 236 1112 22 150 19:00.0 4,927m 1:55.6 226 1077 22 149 Time Meters Pace Watts Cal/Hr S/M HR 4:31.6 1,019m 2:13.2 148 808 20 131 Well this was certainly a little mentally easier. I hit the lower end of UT1 HR pretty quickly and then just let it drift up over the first set, pretty flat pace of 1:52 for most of it. I may do it this way for a while at least jt, while I tired towards the end it wasn't as bad as it usually is. Evening Run - 27 min 5k Average HR was just about 142 so mid UT1. This was nearly abandoned as it was pretty icy out, once I got off road though it was fine. | ||
| Bim | | ... | 31-12-2020 @ 14:49 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 31.12.2020 @ 14:50 PM by Bim Thursday 31/12/20Row - 1hr 30 min UT2, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 1:30:00 22,238m 2:01.4 196 973 19 135 10:00.0 2,511m 1:59.4 205 1006 20 132 20:00.0 2,504m 1:59.8 204 1000 19 134 30:00.0 2,494m 2:00.2 201 992 19 136 40:00.0 2,467m 2:01.6 195 969 19 137 50:00.0 2,448m 2:02.5 190 954 19 136 1:00:00 2,446m 2:02.6 190 952 19 139 1:10:00 2,456m 2:02.1 192 960 19 136 1:20:00 2,451m 2:02.3 191 956 20 135 1:30:00 2,461m 2:01.9 193 964 20 135 Time Meters Pace Watts Cal/Hr S/M HR 4:33.1 1,017m 2:14.2 145 797 19 124 Great session, took it just a touch slower at the start and didn't suffer much slowdown towards the end, in fact for the last 20 minutes or so my HR seemed to slow down slightly. Anyway, this is the best overall pace I've done on UT2, including the shorter ones earlier on. It got a little uncomfortable for the last 20 minutes or so but not too bad. | ||
| jt | | ... | 31-12-2020 @ 16:13 |
old age traveller Member 332, 7976 posts | Even pace is the way forward! Its a long time in the saddle to remain focused i see 90minutes and think 2x45 3x30 or HM | ||
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