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The Good, The Bad and The Ugly

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BimIcon...11-03-2021 @ 19:21 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Cheers jt!

If you hadn't mentioned it I would have done 90s as in the program, but 500m's are tempting.
BimIcon...12-03-2021 @ 19:47 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Friday 12/03/21

Row - 3x15 min UT1 3r

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,112m 1:49.4 267 1219 22 145
3:00.0 826m 1:48.9 271 1231 22 140
6:00.0 823m 1:49.3 268 1221 22 144
9:00.0 821m 1:49.6 266 1214 22 147
12:00.0 821m 1:49.6 266 1214 22 148
15:00.0 821m 1:49.6 266 1214 22 149

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,051m 1:51.0 255 1178 22 148
3:00.0 823m 1:49.3 268 1221 22 144
6:00.0 821m 1:49.6 266 1214 22 149
9:00.0 813m 1:50.7 258 1187 22 150
12:00.0 798m 1:52.7 244 1139 22 151
15:00.0 796m 1:53.0 242 1133 21 149

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,008m 1:52.2 247 1151 22 149
3:00.0 810m 1:51.1 255 1178 22 146
6:00.0 806m 1:51.6 251 1165 22 148
9:00.0 801m 1:52.3 247 1149 22 149
12:00.0 794m 1:53.3 240 1127 22 151
15:00.0 798m 1:52.7 244 1139 22 151

Pushed for time so no WU or CD. I just need to accept the gradual decline of pace on these and UT2 after the large amount done in the initial three week block. I'm only doing UT1 twice a week and UT2 once so I don't suppose I should expect to still be improving on them, doesn't stop it pissing me off though Roll-Eyes

Evening

Circuit - 10x10x10
SparrowIcon...12-03-2021 @ 20:20 
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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
I can understand your frustration at the UT1/2 paces, but the upside is definitely those AN, TR and AT paces, which is all that matters when you’re after a fast 2k, surely?
BimIcon...13-03-2021 @ 00:30 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Yep, I agree, I enjoy chasing numbers in training though, I can't help it!
SparrowIcon...13-03-2021 @ 08:10 
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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
Bim said:Yep, I agree, I enjoy chasing numbers in training though, I can't help it!


But is it even possible to peak both types of cardio at the same time? I don’t know.
BimIcon...13-03-2021 @ 12:25 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
I don't either, I just see it as losing fitness, anyway no big deal when I'm training for a 2k, it's the ego talking I guess Grin

Saturday 13/03/21

Run - 20 min UT1 / 2

Row - 1k WU, 2x8 min AT, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:57.9 1,013m 1:57.4 216 1043 25 125

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,317m 1:43.5 315 1383 28 149
2:00.0 579m 1:43.6 315 1382 28 142
4:00.0 579m 1:43.6 315 1382 28 148
6:00.0 579m 1:43.6 315 1382 28 152
8:00.0 579m 1:43.6 315 1382 28 154

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,316m 1:43.6 315 1382 29 153
2:00.0 579m 1:43.6 315 1382 28 146
4:00.0 580m 1:43.4 316 1388 29 154
6:00.0 579m 1:43.6 315 1382 28 156
8:00.0 579m 1:43.6 315 1382 29 156

Time Meters Pace Watts Cal/Hr S/M HR
4:20.8 1,011m 2:08.9 163 861 24 125

Similar pace to the last couple of times I've done them, these feel so much better when I'm reasonably recovered.
jtIcon...13-03-2021 @ 13:09 
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old age traveller
Member 332, 7863 posts
The UT paces dropping off is frustrating my AT has dropped off also which is more of a concern. However the TR (when I can face it) and the AN seem to be going well. As said before when/if we do the programme again we will have more info to compare.
BimIcon...13-03-2021 @ 13:18 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
That's pretty much what I have seen as well on the AT, a slight drop in performance although that has levelled out over the last couple of weeks.
BimIcon...14-03-2021 @ 19:35 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Sunday 14/04/21

Row - 2k WU, 4 min flat out, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
7:48.3 2,015m 1:56.2 223 1067 26 132

Time Meters Pace Watts Cal/Hr S/M HR
4:00.0 1,284m 1:33.4 429 1775 32 144
1:00.0 320m 1:33.7 425 1761 32 117
2:00.0 318m 1:34.3 417 1734 32 146
3:00.0 320m 1:33.7 425 1761 31 158
4:00.0 327m 1:31.7 453 1859 34 160

Time Meters Pace Watts Cal/Hr S/M HR
5:10.4 1,019m 2:32.3 99 640 16 117

So I thought I had better do a max effort for the program, jt suggested a 4 min which I've not done before. I usually try to do a flat pace for 1k or 2k but tried what I thought would be a slightly slower pace to start with and a push at the end. Don't think it worked out too bad although I don't have much to compare it to, slower than a 1k but faster than a 2k Grin it took several hours to properly recover from.
SparrowIcon...14-03-2021 @ 22:23 
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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
Who’d’ve thought 4 mins work could take so much out of you?

Great length of time to be holding that pace for. 6:12 2k it you could make another couple of minutes. Grin
BimIcon...15-03-2021 @ 11:01 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
It sounds so easy doesn't it Grin! I guess from this I think I could drop the 4th minute to 1:34 pace and then have enough to do the 5th minute at 1:34 as well? After that it would probably go tits up!
JonathanIcon...15-03-2021 @ 15:04 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Very strong indeed Paul - well done Grin
jtIcon...15-03-2021 @ 17:07 
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old age traveller
Member 332, 7863 posts
Only 5m from the Main man Macroth, great row. I had it in mind to do one but could not face it.

I think a 1500m at race pace will be a useful row, Boar was fond of that but unlike Boar I plan on doing it more than 2/3 days before the 2k.
jtIcon...15-03-2021 @ 17:08 
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old age traveller
Member 332, 7863 posts
Bim said:Cheers jt!

If you hadn't mentioned it I would have done 90s as in the program, but 500m's are tempting.


I suspect there will be not much to choose between the 2.
BimIcon...15-03-2021 @ 19:26 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Cheers Jonathon!

jt said:Only 5m from the Main man Macroth, great row. I had it in mind to do one but could not face it.

I think a 1500m at race pace will be a useful row, Boar was fond of that but unlike Boar I plan on doing it more than 2/3 days before the 2k.


It must be a soft pb for him but I got 5m further than Macroth on the old rankings Wink (unless I misread and that's what you meant).

I think that maxing out on 4 min, 1500m, 2k more often would be very useful for hitting a proper max when needed. But on the other hand even doing a row like this every 6 weeks is very mentally challenging.


Monday 15/03/21

Row - 500m WU, 3x15 min UT1, 1k CD

Time Meters Pace Watts Cal/Hr S/M
1:59.9 507m 1:58.2 212 1028 21

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,101m 1:49.7 265 1211 22 143
3:00.0 820m 1:49.7 265 1211 22 138
6:00.0 821m 1:49.6 266 1214 22 143
9:00.0 820m 1:49.7 265 1211 23 144
12:00.0 819m 1:49.8 264 1207 22 146
15:00.0 821m 1:49.6 266 1214 22 148

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,077m 1:50.3 260 1195 22 148
3:00.0 820m 1:49.7 265 1211 22 145
6:00.0 821m 1:49.6 266 1214 22 148
9:00.0 816m 1:50.2 261 1197 22 150
12:00.0 812m 1:50.8 257 1184 22 150
15:00.0 809m 1:51.2 254 1174 22 151

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,059m 1:50.8 257 1183 22 149
3:00.0 816m 1:50.2 261 1197 22 144
6:00.0 814m 1:50.5 259 1191 22 148
9:00.0 808m 1:51.3 253 1171 22 150
12:00.0 811m 1:50.9 256 1181 22 152
15:00.0 811m 1:50.9 256 1181 22 151

Time Meters Pace Watts Cal/Hr S/M HR
4:38.3 1,010m 2:17.7 134 760 23 127

Little rushed today so short WU. Felt decent enough, and while I've done this at a better pace in the past, it was only just better.


Evening

Bench
20x20
40x10
60x35
60x35
60x38

Missed squats and bench yesterday due to a new addiction my family has, a game called Jaws of the Lion, excellent fun but it takes a while, 5 hours for yesterdays session Roll-Eyes anyway, just a quick catchup with them today and tomorrow.

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