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Bim | ... | 11-02-2021 @ 16:17 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Jonathan said:Like JT, hell of a meterage. I know what you mean about the glutes. Mine were on fire after my half marathon. Cheers! Yeah, it's the type of discomfort you can just push through but it's still pretty nasty, I could hardly walk for a minute or so after I finished. Sparrow said:Great couple of sessions there! I'm dreading the 4 x 5 TR session for you, so you don't have to! Good luck... Cheers Sparrow, for the first time in a while the first thing I thought when I woke up this morning was how horrible todays session was going to be , anyway, it's over now! Thursday 11/02/21 Row - 2k WU, 4x5 min TR, 1k CD Rests started off at 5 minutes but drifted up to ten for the last set, couldn't face setting off faster by then, I needed the build up time Time Meters Pace Watts Cal/Hr S/M HR 7:43.8 2,011m 1:55.3 228 1085 26 129 Time Meters Pace Watts Cal/Hr S/M HR 5:00.0 1,505m 1:39.6 354 1516 29 149 1:00.0 304m 1:38.6 364 1553 29 142 2:00.0 301m 1:39.6 354 1516 29 148 3:00.0 300m 1:40.0 350 1504 29 151 4:00.0 298m 1:40.6 343 1480 28 152 5:00.0 302m 1:39.3 357 1528 29 155 Time Meters Pace Watts Cal/Hr S/M HR 5:00.0 1,504m 1:39.7 353 1514 29 153 1:00.0 301m 1:39.6 354 1516 29 142 2:00.0 300m 1:40.0 350 1504 29 153 3:00.0 301m 1:39.6 354 1516 29 156 4:00.0 301m 1:39.6 354 1516 29 157 5:00.0 301m 1:39.6 354 1516 29 158 Time Meters Pace Watts Cal/Hr S/M HR 5:00.0 1,503m 1:39.8 352 1511 29 153 1:00.0 302m 1:39.3 357 1528 29 143 2:00.0 300m 1:40.0 350 1504 28 153 3:00.0 300m 1:40.0 350 1504 29 156 4:00.0 301m 1:39.6 354 1516 29 158 5:00.0 301m 1:39.6 354 1516 29 159 Time Meters Pace Watts Cal/Hr S/M HR 5:00.0 1,505m 1:39.6 354 1516 29 154 1:00.0 300m 1:40.0 350 1504 29 142 2:00.0 300m 1:40.0 350 1504 29 152 3:00.0 299m 1:40.3 347 1492 30 155 4:00.0 301m 1:39.6 354 1516 29 159 5:00.0 306m 1:38.0 371 1578 29 162 Time Meters Pace Watts Cal/Hr S/M HR 4:11.8 1,009m 2:04.7 180 920 24 132 I did last weeks 3x4 TR at 1:38ish pace, so went for 1:39ish pace today. After the first set I thought I was screwed, legs were burning and I just felt knackered. I guess the 90 minuter yesterday will have taken it out of me, even at UT2 pace. Anyway, although the sets got progressively more horrible and painful I did manage to hold the pace somehow Glad that's over. | ||
jt | ... | 11-02-2021 @ 16:39 | |
old age traveller Member 332, 7863 posts | Post Edited: 11.02.2021 @ 19:40 PM by jt Very splendid 20 minutes of TR, I managed to dodge that session.....phew.1x90 was also very splendid, part reason I break it down is to avoid unnecessary stiffness I think I would only stay on that long for a HM. Also part reason I am holding back a touch on UT2 and UT1, to be fresher for AT and TR. In the words of Cameron Buchan "go slower to go faster" | ||
Jonathan | ... | 11-02-2021 @ 17:29 | |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Excellent 5's. Very fast indeed. | ||
Sparrow | ... | 11-02-2021 @ 19:13 | |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | That's a splendid session! It must feel like a load off your mind now that's out of the way. | ||
Bim | ... | 11-02-2021 @ 21:11 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Cheers all! Jt, I'm trying to adapt to the longer rows by the end of the first three week block they were actually getting a lot more bearable, I'm just not used to it at the moment. Yes Sparrow, it feels great, the 4x4 TR I have on Sunday is ages away yet! Evening Circuit - 20 min | ||
Bim | ... | 12-02-2021 @ 19:44 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Friday 12/02/21 Row - 4x15 min UT1 3r, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 15:00.0 4,107m 1:49.5 266 1215 22 142 3:00.0 822m 1:49.4 267 1217 22 133 6:00.0 820m 1:49.7 265 1211 22 140 9:00.0 825m 1:49.0 270 1227 23 144 12:00.0 820m 1:49.7 265 1211 22 146 15:00.0 820m 1:49.7 265 1211 23 147 Time Meters Pace Watts Cal/Hr S/M HR 15:00.0 4,063m 1:50.7 258 1186 22 148 3:00.0 824m 1:49.2 269 1224 23 145 6:00.0 819m 1:49.8 264 1207 22 148 9:00.0 816m 1:50.2 261 1197 22 149 12:00.0 808m 1:51.3 253 1171 22 152 15:00.0 798m 1:52.7 244 1139 22 150 Time Meters Pace Watts Cal/Hr S/M HR 15:00.0 4,022m 1:51.8 250 1160 22 148 3:00.0 808m 1:51.3 253 1171 23 143 6:00.0 810m 1:51.1 255 1178 22 148 9:00.0 803m 1:52.0 249 1155 22 149 12:00.0 799m 1:52.6 245 1142 22 149 15:00.0 801m 1:52.3 247 1149 22 151 Time Meters Pace Watts Cal/Hr S/M HR 15:00.0 3,995m 1:52.6 245 1142 22 147 3:00.0 801m 1:52.3 247 1149 23 142 6:00.0 803m 1:52.0 249 1155 22 147 9:00.0 806m 1:51.6 251 1165 22 150 12:00.0 794m 1:53.3 240 1127 21 149 15:00.0 791m 1:53.7 238 1117 21 150 Time Meters Pace Watts Cal/Hr S/M HR 4:27.6 1,008m 2:12.7 150 815 23 128 Felt tired, just a lack of energy. Pace was down a bit from the second set, to be expected really after yesterday, I think you have a point jt, I should have just gone slower from the start. Evening Circuit - 10x10x10 - 25 min | ||
Sparrow | ... | 12-02-2021 @ 19:55 | |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Still a great overall pace for an hour's rowing. 4 x 4 will be easy compared to 4 x 5 on Sunday! | ||
jt | ... | 12-02-2021 @ 19:59 | |
old age traveller Member 332, 7863 posts | As Sparrow said, still great overall session when you look at it. I have just knocked down my upper HR limit and am starting to feel less knackered, I guess the real proof will come out in 6 months time when all the training info can be anal lized. | ||
Bim | ... | 12-02-2021 @ 20:04 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Cheers Sparrow! Jt, it's 3 months now I'm already dreading that 2k! | ||
Bim | ... | 13-02-2021 @ 16:06 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Saturday 13/02/21 Row - 2k WU, 3x8 min AT, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 8:00.4 2,014m 1:59.2 206 1010 25 130 Time Meters Pace Watts Cal/Hr S/M HR 8:00.0 2,316m 1:43.6 315 1382 28 147 2:00.0 578m 1:43.8 313 1376 28 140 4:00.0 579m 1:43.6 315 1382 28 147 6:00.0 579m 1:43.6 315 1382 28 151 8:00.0 580m 1:43.4 316 1388 28 153 Time Meters Pace Watts Cal/Hr S/M HR 8:00.0 2,312m 1:43.8 313 1376 28 153 2:00.0 580m 1:43.4 316 1388 28 148 4:00.0 581m 1:43.2 318 1393 29 155 6:00.0 577m 1:43.9 311 1371 28 156 8:00.0 575m 1:44.3 308 1360 27 155 Time Meters Pace Watts Cal/Hr S/M HR 8:00.0 2,294m 1:44.6 306 1351 28 153 2:00.0 579m 1:43.6 315 1382 28 149 4:00.0 579m 1:43.6 315 1382 29 154 6:00.0 568m 1:45.6 297 1321 28 156 8:00.0 568m 1:45.6 297 1321 27 156 Time Meters Pace Watts Cal/Hr S/M HR 4:35.9 1,011m 2:16.4 138 774 23 130 Legs were feeling it pretty bad again from the start but a decent enough pace, just had to slow for HR on the last set. I have TR 4x4 tomorrow and then on to an easy(er) week next week, I feel like I need it at the moment. | ||
jt | ... | 13-02-2021 @ 16:37 | |
old age traveller Member 332, 7863 posts | Super Saturday Session. | ||
Bim | ... | 14-02-2021 @ 14:55 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 14.02.2021 @ 18:25 PM by Bim Cheers jt!Sunday 14/02/21 Run - 25 min UT1/2 Row - 1k WU, 4x4 min AT, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 3:54.5 1,007m 1:56.4 222 1063 26 133 Time Meters Pace Watts Cal/Hr S/M HR 4:00.0 1,215m 1:38.7 363 1550 30 145 1:00.0 306m 1:38.0 371 1578 30 139 2:00.0 305m 1:38.3 368 1565 29 145 3:00.0 302m 1:39.3 357 1528 30 148 4:00.0 304m 1:38.6 364 1553 30 150 Time Meters Pace Watts Cal/Hr S/M HR 4:00.0 1,213m 1:38.9 361 1544 30 149 1:00.0 304m 1:38.6 364 1553 30 142 2:00.0 303m 1:39.0 361 1541 30 149 3:00.0 304m 1:38.6 364 1553 30 152 4:00.0 302m 1:39.3 357 1528 29 156 Time Meters Pace Watts Cal/Hr S/M HR 4:00.0 1,216m 1:38.6 364 1553 31 149 1:00.0 302m 1:39.3 357 1528 31 138 2:00.0 301m 1:39.6 354 1516 30 149 3:00.0 304m 1:38.6 364 1553 31 154 4:00.0 310m 1:36.7 386 1629 30 156 Time Meters Pace Watts Cal/Hr S/M HR 4:00.0 1,215m 1:38.7 363 1550 31 150 1:00.0 302m 1:39.3 357 1528 30 140 2:00.0 302m 1:39.3 357 1528 30 150 3:00.0 304m 1:38.6 364 1553 31 156 4:00.0 309m 1:37.0 382 1616 31 158 Time Meters Pace Watts Cal/Hr S/M HR 4:42.1 1,012m 2:19.3 129 744 23 125 Varied rest, started at 4 minutes and went up to 8 for the last one. Legs felt shot again today, not aching, just quick to tire. It makes for a session I can do at an ok pace, but gets uncomfortable very quickly, far more a test of willpower rather than CV. Anyway, got an easier week now so should be a chance to recover a little at least Evening Cellar session Bench 20x20 40x10 60x30 60x30 60x35 Speed squats 20x10 60x10 60x10 60x10 | ||
jt | ... | 14-02-2021 @ 18:48 | |
old age traveller Member 332, 7863 posts | Another splendid session, as this week is LIGHT it is a good time to contemplate a dash at something come the weekend. We have the same sessions for the next 3 days. | ||
Jonathan | ... | 14-02-2021 @ 18:54 | |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | How do the 4 minute reps feel compared to the 2k? Good pace there | ||
Bim | ... | 14-02-2021 @ 21:25 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | jt said:Another splendid session, as this week is LIGHT it is a good time to contemplate a dash at something come the weekend. We have the same sessions for the next 3 days. I'm thinking of a possible 30 minuter late on in the week but I'll have to be feeling good to attempt it. Synchronised suffering, I like it! Jonathan said:How do the 4 minute reps feel compared to the 2k? Good pace there Well they are a little slower than my 2k pace and although tough they aren't comparable to a max 2k. By the end of the last set or so you are getting into the 'just block out the pain and keep going' mode, but it doesn't last too long To be honest doing these has given me a bit of confidence in breaking my 2k pb next time I try it, but that is still some time away yet! | ||
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