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The Good, The Bad and The Ugly

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JonathanIcon...17-01-2021 @ 09:19 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Sparrow said: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.


Possibly. I think the lower RHR just follows the same trend as my rowing - slow and deliberate.

I think Paul will get far closer to 17 minutes than that, possibly below. Looking at those 12 minute sessions, the pace is consistent and the heart rate relatively low. If push came to shove, I'm betting he'll go 0.1 second faster than my pb. That seems to be the trend..... Tongue
BimIcon...17-01-2021 @ 14:05 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 19.01.2021 @ 12:51 PM by Bim
Cheers!

jt said: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.


Sorry jt, I should have realised what you meant! I agree with that, I did 7x2 min at 1:36 the last time round on my fastest TR session.

Sparrow, yes 1:43.5 gets you a 17:15 5k, on a 5k 1 second / 500m pace = 10 seconds off total time so 1:48 pace - 18 min, 1:47 - 17:50 etc

Jonathan said:
I think Paul will get far closer to 17 minutes than that, possibly below. Looking at those 12 minute sessions, the pace is consistent and the heart rate relatively low. If push came to shove, I'm betting he'll go 0.1 second faster than my pb. That seems to be the trend..... Tongue


Grin I wish! I just don't think I can keep 1:42 pace up for that length of time. A fair bit will depend on how fresh I feel on the day, if the legs are feeling good I think I'll get 17:15, I'll have to be going very well to get much under that but we will see. I'm not going to talk about it any more now Grin

Sunday 7/01/21

Run - 20 min UT2 / 1

Row - 3x16 min UT1, 1k CD

Time Meters Pace S/M HR
16:00.0 4,373m 1:49.7 22 146 - set the C2 up for intervals :/

Time Meters Pace Watts Cal/Hr S/M HR
16:00.0 4,372m 1:49.7 264 1210 23 145
4:00.0 1,097m 1:49.3 267 1220 23 143
8:00.0 1,094m 1:49.6 265 1212 23 145
12:00.0 1,093m 1:49.7 264 1210 22 148
16:00.0 1,089m 1:50.1 262 1200 23 147

Time Meters Pace Watts Cal/Hr S/M HR
16:00.0 4,376m 1:49.6 265 1212 22 147
4:00.0 1,101m 1:48.9 270 1230 22 144
8:00.0 1,097m 1:49.3 267 1220 22 148
12:00.0 1,094m 1:49.6 265 1212 22 149
16:00.0 1,084m 1:50.7 258 1187 22 149

Time Meters Pace Watts Cal/Hr S/M HR
4:19.9 1,009m 2:08.7 164 863 22 127

Went on the rower straight after the run, felt a touch tired in the legs so dropped the pace of the first one just a touch. This is the longest UT1 session I've managed keeping all the splits under 1:50.

Cellar session

Bench
20x20
40x10
60x25
60x25
60x25
60x25

Squat
20x10
60x15
60x15
60x15
60x15
SparrowIcon...17-01-2021 @ 15:33 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq		Good work. HM pace!
jtIcon...17-01-2021 @ 17:25 
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old age traveller
Member 332, 7866 posts
Sparrow said:Good work. HM pace!


It would be a lovely 1 hour pace.
BimIcon...18-01-2021 @ 21:12 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 18.01.2021 @ 23:26 PM by Bim
Monday 18/01/21

Row - 2x25 min UT1 r4, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
25:00.0 6,830m 1:49.8 264 1209 22 147
5:00.0 1,372m 1:49.3 268 1221 22 138
10:00.0 1,369m 1:49.5 266 1215 22 145
15:00.0 1,370m 1:49.4 267 1217 23 149
20:00.0 1,365m 1:49.8 264 1207 22 149
25:00.0 1,354m 1:50.7 257 1185 23 150

Time Meters Pace Watts Cal/Hr S/M HR
25:00.0 6,717m 1:51.6 251 1165 22 148
5:00.0 1,356m 1:50.6 259 1189 23 144
10:00.0 1,351m 1:51.0 256 1180 22 148
15:00.0 1,350m 1:51.1 255 1178 23 150
20:00.0 1,333m 1:52.5 246 1145 22 150
25:00.0 1,328m 1:52.9 243 1135 22 150

Time Meters Pace Watts Cal/Hr S/M HR
4:29.0 1,010m 2:13.1 148 810 22 130

Feeling it a touch today, just generally tired same as last Monday. By the time I hit 20 minutes on the first set I was feeling the pace and the second set I felt knackered from the start. Anyway, reasonably pleased with the overall pace considering.

Last weeks total - 81,290m

Evening

Circuit - 20 minutes
jtIcon...19-01-2021 @ 17:56 
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old age traveller
Member 332, 7866 posts
That a really great UT1 pace for 25minutes. Dreamy!
JonathanIcon...19-01-2021 @ 18:44 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		If my UT1 is 160bpm or thereabouts, our UT1 pace is about the same Grin

Nice work on doing 50 minutes of it too.
SparrowIcon...19-01-2021 @ 20:52 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq		Not too bad for a session where you weren't feeling it. There's a name for people like you...Grin
BimIcon...19-01-2021 @ 23:30 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Cheers!

Tuesday 19/01/21

Row - 1k WU, 3x7 min AT 4r, 1k CD

Time Meters Pace Watts Cal/Hr S/M
3:52.3 1,011m 1:54.8 231 1094 25 125

Time Meters Pace Watts Cal/Hr S/M HR
7:00.0 2,035m 1:43.1 318 1396 28 145
2:00.0 291m 1:43.0 319 1399 28 141
4:00.0 292m 1:42.7 323 1410 29 147
6:00.0 289m 1:43.8 313 1376 28 151
7:00.0 290m 1:43.4 316 1388 28 151

Time Meters Pace Watts Cal/Hr S/M HR
7:00.0 2,027m 1:43.6 315 1383 28 150
2:00.0 290m 1:43.4 316 1388 28 147
4:00.0 294m 1:42.0 329 1433 29 154
6:00.0 285m 1:45.2 300 1332 29 154
7:00.0 284m 1:45.6 297 1321 27 153

Time Meters Pace Watts Cal/Hr S/M HR
7:00.0 2,024m 1:43.7 313 1378 28 152
2:00.0 292m 1:42.7 323 1410 28 150
4:00.0 288m 1:44.1 310 1365 28 155
6:00.0 281m 1:46.7 288 1289 28 155
7:00.0 292m 1:42.7 323 1410 28 157

Time Meters Pace Watts Cal/Hr S/M HR
4:21.8 1,016m 2:08.8 164 863 23 131

One of the unfun AT sessions, still feeling tired, hopefully I'll be a bit fresher tomorrow. Pace was decent enough, just a touch faster on each 500m split than the 3x8 min last week.

Circuit - 25 minutes
BimIcon...20-01-2021 @ 18:29 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Wednesday 20/01/21

Row - 3x19 min UT1, 4r

Time Meters Pace Watts Cal/Hr S/M HR
19:00.0 5,193m 1:49.7 265 1210 23 146
4:00.0 1,095m 1:49.5 266 1215 22 137
8:00.0 1,097m 1:49.3 267 1220 23 146
12:00.0 1,096m 1:49.4 267 1217 23 148
16:00.0 1,091m 1:49.9 263 1205 23 149
19:00.0 815m 1:50.4 260 1194 23 151

Time Meters Pace Watts Cal/Hr S/M HR
19:00.0 5,140m 1:50.8 257 1183 22 149
4:00.0 1,094m 1:49.6 265 1212 22 145
8:00.0 1,094m 1:49.6 265 1212 23 150
12:00.0 1,079m 1:51.2 254 1175 22 150
16:00.0 1,068m 1:52.3 247 1149 23 149
19:00.0 806m 1:51.6 251 1165 22 151

Time Meters Pace Watts Cal/Hr S/M HR
19:00.0 5,092m 1:51.9 250 1158 23 149
4:00.0 1,080m 1:51.1 255 1178 23 145
8:00.0 1,076m 1:51.5 252 1168 23 149
12:00.0 1,071m 1:52.0 249 1156 23 149
16:00.0 1,065m 1:52.6 245 1142 22 150
19:00.0 800m 1:52.5 246 1146 22 152

Bit rushed so no WU or CD. Ok session, would have been happier if the pace on the second and third was better. Still not feeling 100%, I tried and failed to get a decent nights kip last night, I'll try again tonight!
BimIcon...21-01-2021 @ 18:34 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Thursday 21/01/21

Row - 1.5k WU, 3x10 min TR 5r Eek 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
5:47.0 1,519m 1:54.2 235 1108 25 131

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,871m 1:44.4 307 1355 28 149
2:00.0 575m 1:44.3 308 1360 27 142
4:00.0 575m 1:44.3 308 1360 28 147
6:00.0 575m 1:44.3 308 1360 28 152
8:00.0 574m 1:44.5 306 1354 27 153
10:00.0 572m 1:44.8 303 1343 28 154

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,860m 1:44.8 303 1343 28 153
2:00.0 575m 1:44.3 308 1360 28 147
4:00.0 574m 1:44.5 306 1354 29 153
6:00.0 573m 1:44.7 305 1349 28 154
8:00.0 570m 1:45.2 300 1332 28 156
10:00.0 569m 1:45.4 299 1327 28 156

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,834m 1:45.8 295 1315 28 154
2:00.0 574m 1:44.5 306 1354 27 150
4:00.0 572m 1:44.8 303 1343 28 155
6:00.0 563m 1:46.5 289 1295 27 156
8:00.0 556m 1:47.9 279 1258 28 155
10:00.0 569m 1:45.4 299 1327 28 157

Time Meters Pace Watts Cal/Hr S/M HR
4:16.6 1,013m 2:06.6 172 892 23 130

Feeling not too bad today and reasonably happy with this. When I started I thought there might have been a slim chance of keeping them all under 1:45 pace, but fatigue set in by the last set and I had to slow at about the 5 minute mark for HR. This is the most TR I've done in one session, my throat was like sandpaper by the end.

Circuit - 22 min
JonathanIcon...21-01-2021 @ 18:58 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		Excellent effort. I can't imagine that that was pleasant at all.
jtIcon...21-01-2021 @ 20:49 
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old age traveller
Member 332, 7866 posts
Super 10's

First rule of 5k club..........
BimIcon...21-01-2021 @ 22:39 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Yeah, cheers, it was unpleasant but could have been worse!

jt said:Super 10's

First rule of 5k club..........


Grin
BimIcon...22-01-2021 @ 18:22 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Friday 22/01/21

Row - 5x12 min UT1 3r, 1k CD

Time Meters Pace Watts Cal/Hr S/M
1:00:00 16,356m 1:50.0 263 1203 23 148
12:00.0 3,279m 1:49.7 264 1210 23 143
12:00.0 3,278m 1:49.8 264 1209 23 147
12:00.0 3,276m 1:49.8 264 1207 23 150
12:00.0 3,275m 1:49.9 264 1206 23 151
12:00.0 3,248m 1:50.8 257 1184 23 149

Time Meters Pace Watts Cal/Hr S/M
4:22.7 1,012m 2:09.7 160 850 22 129

I wasn't sure how this would go, a decent UT1 distance but with a fair few breaks. I started to flag a fair bit on the fourth one with the HR going up a little towards the end. I knew I couldn't keep the last one under 1:50 pace with the correct HR so slowed the pace.

Evening

Circuit - 10x10x10

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