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The Good, The Bad and The Ugly

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jtIcon...14-01-2021 @ 17:59 
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old age traveller
Member 332, 7976 posts
Its all about the enjoyment! (unlike TR)
JonathanIcon...14-01-2021 @ 18:17 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		Very nice. Looks almost comfortable, given the consistency and modest heart rate.

When is it you're testing your 5k? This seems like good prep for it.
BimIcon...14-01-2021 @ 19:34 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		TR can be pretty awful sometimes jt, I think the 9x2 min 2r TR was my most feared workout in the last program.

2 weeks time for the 5k I think, that is dependant on how I feel on the day!
jtIcon...14-01-2021 @ 20:47 
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old age traveller
Member 332, 7976 posts
Bim said:TR can be pretty awful sometimes jt, I think the 9x2 min 2r TR was my most feared workout in the last program.

2 weeks time for the 5k I think, that is dependant on how I feel on the day!


Now that the session is a memory I can enjoy it much more. (until Sunday) I think I should just do them as early as possible. Less time to be consumed by the Fear!

I am also considering the 5k in a couple of weeks, I will be about half a minute slower than you though but happy if I can get a pb.
BimIcon...15-01-2021 @ 17:48 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 15.01.2021 @ 23:40 PM by Bim
Yesterday evening

Circuit - 25 min

Friday 15/01/21

Row - 3x18 min UT1 3r, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
18:00.0 4,935m 1:49.4 267 1219 22 145
4:00.0 1,097m 1:49.3 267 1220 22 138
8:00.0 1,098m 1:49.2 268 1222 22 145
12:00.0 1,097m 1:49.3 267 1220 22 148
16:00.0 1,097m 1:49.3 267 1220 23 149
18:00.0 546m 1:49.8 264 1207 22 148

Time Meters Pace Watts Cal/Hr S/M HR
18:00.0 4,880m 1:50.6 258 1189 22 149
4:00.0 1,099m 1:49.1 269 1225 22 147
8:00.0 1,094m 1:49.6 265 1212 22 150
12:00.0 1,083m 1:50.8 257 1185 22 151
16:00.0 1,070m 1:52.1 248 1153 22 149
18:00.0 536m 1:51.9 250 1158 22 150

Time Meters Pace Watts Cal/Hr S/M HR
18:00.0 4,841m 1:51.5 252 1167 22 149
4:00.0 1,079m 1:51.2 254 1175 23 145
8:00.0 1,078m 1:51.3 254 1173 22 149
12:00.0 1,081m 1:51.0 256 1180 23 150
16:00.0 1,069m 1:52.2 247 1151 22 149
18:00.0 535m 1:52.1 248 1153 21 150

Time Meters Pace Watts Cal/Hr S/M
4:20.3 1,012m 2:08.6 165 866 22 130

Nice UT1 row, felt decent, as always I was fighting to keep HR down later on in the session. Average pace for all three comes out at 1:50.5 which is equal to my best 3x20 min UT1, just need to duck that average under 1:50 and I'd be happy!

Circuit

25 min - 10x10x10
SparrowIcon...16-01-2021 @ 12:33 
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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
Jonathan said:
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.


Take it first thing in the morning in bed.

Tell the Mrs your getting your strap on.
SparrowIcon...16-01-2021 @ 12:34 
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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		Some fantastic sessions going on in here.

Those 4 x 5 mins at TR were really, really, impressive.
jtIcon...16-01-2021 @ 16:41 
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old age traveller
Member 332, 7976 posts
Sparrow said:Some fantastic sessions going on in here.

Those 4 x 5 mins at TR were really, really, impressive.


Even more impressive they were AT.
SparrowIcon...16-01-2021 @ 16:59 
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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
jt said:
Even more impressive they were AT.


Oh yeah!

I wonder what his TR pace will be??
jtIcon...16-01-2021 @ 17:01 
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old age traveller
Member 332, 7976 posts
Sparrow said:
Oh yeah!
I wonder what his TR pace will be??


FAST 1.35 or there abouts
SparrowIcon...16-01-2021 @ 17:04 
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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		Now that would cause me serious anxiety, but that’s obviously because it’s far too fast for me and Mr Bim is a beast who will smash it.
BimIcon...16-01-2021 @ 21:43 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Cheers Sparrow, I'm enjoying training at the moment!

jt said:
FAST 1.35 or there abouts


Eek Are you trying to kill me jt Grin The problem I have is getting my HR up to TR in that time. If I were to do a set of 4x5 min TR I think I would be struggling to go much under 1:40 for a flat pace, it's not too far off doing 4x2k

Saturday 16/0/21

Row - 1k WU, 2x12 min AT, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:52.2 1,019m 1:53.9 237 1114 25 128

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,466m 1:43.8 312 1374 28 152
3:00.0 866m 1:43.9 312 1373 27 146
6:00.0 870m 1:43.4 316 1388 28 151
9:00.0 867m 1:43.8 313 1376 28 156
12:00.0 865m 1:44.0 311 1369 27 156

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,403m 1:45.7 296 1317 27 154
3:00.0 865m 1:44.0 311 1369 27 152
6:00.0 861m 1:44.5 306 1354 27 155
9:00.0 843m 1:46.7 288 1289 27 156
12:00.0 835m 1:47.7 280 1261 27 155

Time Meters Pace Watts Cal/Hr S/M HR
4:12.7 1,018m 2:04.1 183 930 24 135

Feeling it a little from the row and circuit yesterday, legs felt tired(ish). Anyway, got cracking and once I'd got into it I was going ok. Felt I could have kept the pace on the first one for a full 5k although it was starting to get hard. On the second I decided to stick to HR and drop the pace. So going off this and a couple of other rows I've done recently I'm going to set the pace at 1:43.5 and see how it goes.
jtIcon...16-01-2021 @ 22:22 
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old age traveller
Member 332, 7976 posts
Very nice 2x12.

Some of the TR 4x2 2x3 3x3 I reckon you will hit around 1.35

the 4x5 6x4 7x4 I think under 1.40 is more realistic.
JonathanIcon...17-01-2021 @ 07:10 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Sparrow said:
Take it first thing in the morning in bed.
Tell the Mrs your getting your strap on.


Ooh err missus Grin

I felt that my pulse was low this morning, so popped the HR watch on and had a RHR of 48 this morning.

Paul - I reckon 1:43.5 pace is a good place to set off from the blocks from. I do think you've got a bit more in you, so I'd start out at that and accelerate as you go through the piece. For my 16:58 5k, I did the first 1k at 1:43.4 and just went from there Grin
SparrowIcon...17-01-2021 @ 08:59 
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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		You're fitter than you're telling us, Jonathan!

Another top AT session.

Does 1:43.5 give a 17:15?

The progress you have made is exceptional - to be talking about knocking 35 seconds off your 5k PB shows that.

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