The Good, The Bad and The Ugly
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| Bim |  | ... | 09-01-2021 @ 00:19 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Cheers jt, Jonathan! Sparrow said:Excellent pace for such a low heart rate. Were those finals or averages? Finals, first set just gradually increased throughout, second set I hit max HR about half way through and dropped the pace from there, last set hit max HR at about the three minute mark. When I'm doing these I try to not go over max HR and if I do I drop the pace a touch. | ||
| Bim | | ... | 09-01-2021 @ 14:08 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Saturday 09/01/20 Row - 1k WU, 2x10 min AT 5r, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 3:54.6 1,014m 1:55.6 226 1078 25 122 Time Meters Pace Watts Cal/Hr S/M HR 10:00.0 2,882m 1:44.0 310 1367 28 147 2:00.0 576m 1:44.1 310 1365 28 139 4:00.0 576m 1:44.1 310 1365 28 147 6:00.0 577m 1:43.9 311 1371 28 148 8:00.0 577m 1:43.9 311 1371 29 150 10:00.0 576m 1:44.1 310 1365 29 152 Time Meters Pace Watts Cal/Hr S/M HR 10:00.0 2,872m 1:44.4 307 1356 28 152 2:00.0 577m 1:43.9 311 1371 28 147 4:00.0 576m 1:44.1 310 1365 28 152 6:00.0 577m 1:43.9 311 1371 29 153 8:00.0 572m 1:44.8 303 1343 28 155 10:00.0 571m 1:45.0 302 1338 29 155 Time Meters Pace Watts Cal/Hr S/M HR 4:17.0 1,015m 2:06.6 172 893 24 130 Didn't feel too good at the start but soon got into it. Flat pace was just about right as I had to slow it down just towards the end of the second set. I could definitely hold this pace for a 5k which would bring me in at about 17:22 I think, 17:15 might even be a reachable target although that would be 1:43.5 pace for the full thing. | ||
| Sparrow | | ... | 09-01-2021 @ 14:33 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Very nice! Things are looking very promising for the 5k attempt. | ||
| Bim | | ... | 10-01-2021 @ 20:02 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 10.01.2021 @ 20:03 PM by Bim Cheers Sparrow! I'm half looking forward to it and half dreading it  I think I'm going to try and do negative splits on the 1k's, should make it a little more 'fun'.Sunday 10/01/21 Run - 20 min UT2 Row - 3x12 min UT1 3r, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 12:00.0 3,315m 1:48.5 273 1240 22 144 3:00.0 831m 1:48.3 276 1248 22 139 6:00.0 831m 1:48.3 276 1248 22 144 9:00.0 828m 1:48.6 273 1237 22 147 12:00.0 825m 1:49.0 270 1227 23 149 Time Meters Pace Watts Cal/Hr S/M HR 12:00.0 3,287m 1:49.5 266 1216 22 147 3:00.0 828m 1:48.6 273 1237 23 144 6:00.0 824m 1:49.2 269 1224 22 148 9:00.0 818m 1:50.0 263 1204 22 149 12:00.0 817m 1:50.1 262 1201 22 150 Time Meters Pace Watts Cal/Hr S/M HR 12:00.0 3,276m 1:49.8 264 1207 22 149 3:00.0 823m 1:49.3 268 1221 23 146 6:00.0 822m 1:49.4 267 1217 22 149 9:00.0 817m 1:50.1 262 1201 22 151 12:00.0 814m 1:50.5 259 1191 22 150 Time Meters Pace Watts Cal/Hr S/M HR 4:16.3 1,010m 2:06.8 171 889 22 130 Did the row right after the run so I was nice and warmed up for it, although HR did go up a touch quicker than normal. Only short sets, but it's the first time I've kept all of my UT1 session under 1:50 pace. Had a crap nights sleep last night as well so I was expecting a crap session. Cellar session Bench 20x20 40x10 60x25 60x25 60x25 60x25 Speed Squats 20x10 60x10 60x10 60x20 | ||
| Bim | | ... | 11-01-2021 @ 19:47 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 11.01.2021 @ 23:24 PM by Bim Monday 11/01/21Row - 2x24 min r3 UT1, 1k CD Time Meters Pace Watts Cal/Hr S/M 4:00.0 1,100m 1:49.0 270 1227 22 136 8:00.0 1,097m 1:49.3 267 1220 23 144 12:00.0 1,096m 1:49.4 267 1217 22 146 16:00.0 1,091m 1:49.9 263 1205 22 149 Time Meters Pace Watts Cal/Hr S/M 24:00.0 6,499m 1:50.7 257 1185 22 148 5:00.0 1,368m 1:49.6 265 1213 23 145 10:00.0 1,366m 1:49.8 264 1209 22 149 15:00.0 1,356m 1:50.6 259 1189 23 151 20:00.0 1,346m 1:51.4 253 1170 22 151 24:00.0 1,063m 1:52.8 243 1137 22 148 Time Meters Pace Watts Cal/Hr S/M 4:19.7 1,009m 2:08.6 164 865 23 128 Legs were feeling tired, power was down a bit. Had to stop the first row for a minute or so about 20 minutes in due to kids so it messed up the last couple of splits  I guess overall pace would have been 1:49.5 Second set went ok although I was just starting to feel it the last 5 minutes or so. On Saturday when I said I could definitely do 1:44 pace for a 5k I meant so long as I was feeling not like I did today Circuit - 20 min | ||
| jt | | ... | 11-01-2021 @ 20:00 |
 old age traveller Member 332, 7865 posts | The programme is so tough choosing a day when "feeling fresh" to do your 5k will not be easy. I am thinking of doing a 2k and 5k soon my Taper will be... the day befores row at the bottom of target HR band. lovely couple of days rowing. | ||
| Bim | | ... | 11-01-2021 @ 23:23 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Yes, I know what you mean, I seem to have a couple of decent days then a couple of dodgy days at the moment, it's difficult to predict when they will be though. I'll do a one day taper for it I think but it might just be a case of being prepared to HD if it's not going so well and try again a day or so later. | ||
| Bim | | ... | 12-01-2021 @ 16:12 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Tuesday 12/01/21 Row - 1k WU, 4x5 min AT 3r, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 3:53.3 1,012m 1:55.2 229 1086 25 125 Time Meters Pace Watts Cal/Hr S/M HR 5:00.0 1,460m 1:42.7 323 1410 28 143 1:00.0 294m 1:42.0 329 1433 29 134 2:00.0 293m 1:42.3 326 1422 27 142 3:00.0 293m 1:42.3 326 1422 28 145 4:00.0 290m 1:43.4 316 1388 27 147 5:00.0 290m 1:43.4 316 1388 28 148 Time Meters Pace Watts Cal/Hr S/M HR 5:00.0 1,462m 1:42.5 324 1415 28 148 1:00.0 293m 1:42.3 326 1422 28 137 2:00.0 294m 1:42.0 329 1433 28 148 3:00.0 293m 1:42.3 326 1422 28 151 4:00.0 292m 1:42.7 323 1410 28 153 5:00.0 291m 1:43.0 319 1399 28 153 Time Meters Pace Watts Cal/Hr S/M HR 5:00.0 1,466m 1:42.3 327 1424 28 150 1:00.0 295m 1:41.6 333 1445 28 140 2:00.0 292m 1:42.7 323 1410 27 152 3:00.0 294m 1:42.0 329 1433 28 153 4:00.0 292m 1:42.7 323 1410 29 154 5:00.0 293m 1:42.3 326 1422 27 155 Time Meters Pace Watts Cal/Hr S/M HR 5:00.0 1,471m 1:41.9 330 1436 28 151 1:00.0 293m 1:42.3 326 1422 28 141 2:00.0 294m 1:42.0 329 1433 28 149 3:00.0 293m 1:42.3 326 1422 28 155 4:00.0 294m 1:42.0 329 1433 27 155 5:00.0 297m 1:41.0 340 1468 28 156 Time Meters Pace Watts Cal/Hr S/M HR 4:14.6 1,014m 2:05.5 177 908 23 130 Tried to do each one a little faster than the last. I had to stop for about 5 minutes before the last set due to kids instead of the 3 I'd been taking. Reasonably tough but almost enjoyable, 5 minutes seems like a very short row right now. | ||
| Jonathan | | ... | 12-01-2021 @ 19:32 |
 the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Very nice indeed. It's a great feeling to get faster as you work through your reps/splits too. I'm always amazed by your heart rate too. What is your resting heart rate, out of interest? Mine's dropped from about 65-67 to 57-60 since I started rowing, but I've started noticing that repeating a row at a given intensity often results in a lower heart rate the second time. I'm subscribed to a chap called Cameron Buchanan on Youtube who does a lot of interesting rowing videos. He's national level, an inch taller than me and his RHR is 35  | ||
| jt | | ... | 12-01-2021 @ 20:12 |
old age traveller Member 332, 7865 posts | Very nice session again. | ||
| Bim | | ... | 12-01-2021 @ 23:32 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Cheers jt, Jonathan! That's a good drop in RHR. The lowest I've had recently is 39, quite often when I take it it will be 40 - 42. Back when I was 17/18 and doing a lot of training the lowest I had it taken at was 32, oh those were the days! Cameron Buchanan is great, jt mentioned him a while ago, got some great videos up. | ||
| Jonathan | | ... | 13-01-2021 @ 00:31 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Bim said:Cheers jt, Jonathan! That's a good drop in RHR. The lowest I've had recently is 39, quite often when I take it it will be 40 - 42. Back when I was 17/18 and doing a lot of training the lowest I had it taken at was 32, oh those were the days! Cameron Buchanan is great, jt mentioned him a while ago, got some great videos up. 32 is extraordinary. It demonstrates that you've got a cracking CV system. As it happens, sat here a moment ago it was down to 54, so seeing improvements every week now. I apologise for getting his name wrong, but his surname is Buchan (quite unusual compared to Buchanan in Scotland). The graft he and his training partners put in is deeply impressive. | ||
| Bim | | ... | 13-01-2021 @ 16:58 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Wednesday 13/01/21 Row - 3x16 min UT1 3r Time Meters Pace Watts Cal/Hr S/M HR 16:00.0 4,417m 1:48.6 273 1238 22 144 4:00.0 1,110m 1:48.1 277 1253 23 137 8:00.0 1,105m 1:48.5 273 1240 22 145 12:00.0 1,104m 1:48.6 273 1237 22 148 16:00.0 1,098m 1:49.2 268 1222 22 149 Time Meters Pace Watts Cal/Hr S/M HR 16:00.0 4,328m 1:50.9 257 1183 22 149 4:00.0 1,098m 1:49.2 268 1222 22 147 8:00.0 1,088m 1:50.2 261 1197 22 150 12:00.0 1,075m 1:51.6 252 1165 22 149 16:00.0 1,067m 1:52.4 246 1146 22 151 Time Meters Pace Watts Cal/Hr S/M HR 16:00.0 4,288m 1:51.9 250 1158 23 149 4:00.0 1,085m 1:50.5 259 1190 22 147 8:00.0 1,073m 1:51.8 250 1161 23 149 12:00.0 1,062m 1:52.9 243 1134 22 150 16:00.0 1,068m 1:52.3 247 1149 23 150 Feeling decent enough once I got going, pushed for time so no WU / CD. Tomorrow is 3x8 AT and on Saturday it's 2x12 AT which all seems a little excessive but should be good 5k prep! | ||
| jt | | ... | 13-01-2021 @ 17:27 |
old age traveller Member 332, 7865 posts | Thats a great effort to be doing 16m so fast at UT1, dreamy. Those 2x12AT will really give you a feel for 5k pace. | ||
| Bim | | ... | 14-01-2021 @ 17:07 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 14.01.2021 @ 17:22 PM by Bim jt said:Thats a great effort to be doing 16m so fast at UT1, dreamy. Those 2x12AT will really give you a feel for 5k pace. Yeah, cheers jt. I'm not sure what to do yet on the 2x12 min, whether I should stick to AT, or try to hold say 1:43 pace and let my HR go higher. I think I'll just see how I'm feeling and let the HR drift up if I'm going well. Thursday 14/01/21 Row - 1k WU, 3x8 min AT 4r, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 3:49.9 1,009m 1:53.9 237 1114 25 128 Time Meters Pace Watts Cal/Hr S/M HR 8:00.0 2,314m 1:43.7 314 1379 27 150 2:00.0 581m 1:43.2 318 1393 27 144 4:00.0 578m 1:43.8 313 1376 27 151 6:00.0 580m 1:43.4 316 1388 27 152 8:00.0 576m 1:44.1 310 1365 27 153 Time Meters Pace Watts Cal/Hr S/M HR 8:00.0 2,312m 1:43.8 313 1376 27 151 2:00.0 579m 1:43.6 315 1382 27 146 4:00.0 579m 1:43.6 315 1382 27 151 6:00.0 579m 1:43.6 315 1382 27 154 8:00.0 576m 1:44.1 310 1365 28 155 Time Meters Pace Watts Cal/Hr S/M HR 8:00.0 2,309m 1:43.9 312 1372 27 154 2:00.0 579m 1:43.6 315 1382 27 150 4:00.0 580m 1:43.4 316 1388 28 154 6:00.0 577m 1:43.9 311 1371 27 156 8:00.0 574m 1:44.5 306 1354 27 156 Time Meters Pace Watts Cal/Hr S/M HR 4:20.0 1,017m 2:07.8 168 876 21 130 I was just starting to have to dig in a touch on these towards the mid / end of the last set. Average pace for all three was 1:43.8, I've done a fair few 3x8 min in the past and the previous best was 1:44.7 although that was when I was setting off faster and not pacing them. Another almost enjoyable AT session, I think it's worth doing them jt's way for that reason alone. | ||
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