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BimIcon...11-02-2021 @ 16:17 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 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 Grin, 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 Grin Glad that's over.
jtIcon...11-02-2021 @ 16:39 
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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"
JonathanIcon...11-02-2021 @ 17:29 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Excellent 5's. Very fast indeed. Cool
SparrowIcon...11-02-2021 @ 19:13 
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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
That's a splendid session!

It must feel like a load off your mind now that's out of the way.
BimIcon...11-02-2021 @ 21:11 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Cheers all!

Jt, I'm trying to adapt to the longer rows Grin 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
BimIcon...12-02-2021 @ 19:44 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 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
SparrowIcon...12-02-2021 @ 19:55 
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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
Still a great overall pace for an hour's rowing.

4 x 4 will be easy compared to 4 x 5 on Sunday!
jtIcon...12-02-2021 @ 19:59 
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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. Happy
BimIcon...12-02-2021 @ 20:04 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Cheers Sparrow!

Jt, it's 3 months now Grin I'm already dreading that 2k!
BimIcon...13-02-2021 @ 16:06 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 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.
jtIcon...13-02-2021 @ 16:37 
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old age traveller
Member 332, 7863 posts
Super Saturday Session.
BimIcon...14-02-2021 @ 14:55 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 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 Grin

Evening

Cellar session

Bench
20x20
40x10
60x30
60x30
60x35

Speed squats
20x10
60x10
60x10
60x10
jtIcon...14-02-2021 @ 18:48 
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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.Happy
JonathanIcon...14-02-2021 @ 18:54 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
How do the 4 minute reps feel compared to the 2k? Good pace there Grin
BimIcon...14-02-2021 @ 21:25 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 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.Happy


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 Grin


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 Grin 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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