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BimIcon...16-03-2021 @ 15:57 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Tuesday 16/03/21

Row - 1k WU, 2k r20, 10 min AN, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
4:04.1 1,017m 2:00.0 202 996 23 126

Time Meters Pace Watts Cal/Hr S/M HR
6:54.9 2,000m 1:43.7 314 1379 20 149
1:44.3 500m 1:44.3 308 1361 20 142
1:43.6 1,000m 1:43.6 315 1383 20 150
1:43.7 1,500m 1:43.7 314 1380 20 151
1:43.3 2,000m 1:43.3 318 1392 20 154

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,850m 1:45.2 300 1332 28 155
2:00.0 580m 1:43.4 316 1388 27 149
4:00.0 578m 1:43.8 313 1376 28 155
6:00.0 570m 1:45.2 300 1332 28 156
8:00.0 564m 1:46.3 291 1300 28 156
10:00.0 558m 1:47.5 282 1268 27 155

Time Meters Pace Watts Cal/Hr S/M HR
4:14.8 1,006m 2:06.6 172 893 19 136

Decided to do the 2k r20 first which was the right decision Grin pretty tough on the legs although HR wasn't too bad. Once I started the 10 min AT HR elevated quickly and I had to drop the pace a lot.

When I did the 4 min max I got a pretty strong taste of blood after I finished, it's pretty normal for me after doing a max effort on something but my lungs have felt slightly knackered since. It doesn't seem to have affected training, but I can feel it when I breathe and I'm wanting to cough a lot. Hopefully be fine soon enough but worth logging.
jtIcon...16-03-2021 @ 18:00 
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old age traveller
Member 332, 7863 posts
Post Edited: 16.03.2021 @ 18:33 PM by jt
Rowing induced ruptured lung? is there such a thing? Can you cough your lung out?

Great stuff with the 2k @20 I am surprised your HR was so Relatively low were you at 100% effort?

I thought Macroth had done 1289m the old brain has gone fuzzy.
BimIcon...16-03-2021 @ 19:22 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
jt said:Great stuff with the 2k @20 I am surprised your HR was so Relatively low were you at 100% effort?


Cheers jt! No, it was a tough row but I was a fair bit off 100%, I was trying to keep the HR in AT range, so 155 for me.

Cellar

Squats
x10
x10
x10
SparrowIcon...16-03-2021 @ 20:47 
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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
Thats a nice 2k rate 20 row.

I think I'll try one soon...
BimIcon...17-03-2021 @ 19:26 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 17.03.2021 @ 19:27 PM by Bim
Cheers Sparrow, it's a good one to do.

Wednesday 17/03/2

Row - 75 min UT2, 500m CD

Time Meters Pace Watts Cal/Hr S/M HR
1:15:00 18,800m 1:59.6 204 1002 20 134
15:00.0 3,774m 1:59.2 206 1010 20 129
30:00.0 3,761m 1:59.6 204 1003 20 133
45:00.0 3,757m 1:59.7 204 1000 20 136
1:00:00 3,756m 1:59.8 204 1000 20 136
1:15:00 3,753m 1:59.9 203 998 20 136

Time Meters Pace Watts Cal/Hr S/M HR
4:47.5 1,009m 2:22.4 121 716 22 114

Better than last weeks 60 min UT2, didn't fatigue as quickly.


Evening

20 min circuit, 20 on, 10 off
BimIcon...18-03-2021 @ 14:46 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Thursday 18/03/21

Row - 2k WU, 4x500m 1r, 1k CD

Time Meters Pace Watts Cal/Hr S/M
7:43.6 2,011m 1:55.2 229 1086 26 130

Time Meters Pace Watts Cal/Hr S/M
6:16.2 2,000m 1:34.0 421 1747 32 156
1:34.1 500m 1:34.1 420 1745 32 151
1:34.3 500m 1:34.3 417 1736 32 156
1:35.0 500m 1:35.0 408 1704 32 157
1:32.8 500m 1:32.7 438 1807 32 161

Time Meters Pace Watts Cal/Hr S/M
4:37.2 1,012m 2:16.9 136 768 20 127

Checked back through my log before I started and the best pace for 500m r1 in the past has been 1:35.7 although that was for x6. Thought ducking under 1:35 should be doable so that was the aim. Set off on the first one feeling like Superman for the first 200m thinking I should be going faster but reality soon kicked in Grin Third set was a weird one, I'd done a couple of strokes before anything came up on screen and when it did it was at 2:30/500m pace, I didn't go above 1:34 for the entire rest of the row but came in at 1:35 on the PM5. I've checked the log on C2 website and no activity at all was recorded for the first 3 seconds of the row Angry. Anyway, had a touch left at the end for a slightly faster last rep, if I'm doing 500x4 again I think 1:33.5 average would be doable, especially if the C2 doesn't mess up.
jtIcon...18-03-2021 @ 18:08 
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old age traveller
Member 332, 7863 posts
Thats a lovely set of 500's made even more splendid by only 1MR. Call it 1.33.8 overall without the glitch?

Looking at the programme you get to do it again week 19, if I were you I would aim for 1.34.9 and knock the rest down to 0.

After all it is a T week.
BimIcon...19-03-2021 @ 09:55 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Cheers jt! I think it would have been about that.

I think I'm going to do a 1,500m between now and then, probably after the next easy week. That's the plan anyway, see if I can hold 1:34 pace for that long. I think if I can do that then a possible 6:20 attempt might be worth going for. I want to make sure I'm close though as I really don't want to set off at 1:35 pace and blow up too soon.
BimIcon...19-03-2021 @ 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 19/03/21

Row - 4x12 min UT1 r3, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,283m 1:49.6 265 1213 22 139
3:00.0 823m 1:49.3 268 1221 22 136
6:00.0 821m 1:49.6 266 1214 22 138
9:00.0 820m 1:49.7 265 1211 22 141
12:00.0 820m 1:49.7 265 1211 22 142

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,284m 1:49.6 266 1214 22 145
3:00.0 822m 1:49.4 267 1217 22 139
6:00.0 822m 1:49.4 267 1217 22 145
9:00.0 820m 1:49.7 265 1211 22 147
12:00.0 820m 1:49.7 265 1211 22 149

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,280m 1:49.7 265 1211 22 147
3:00.0 821m 1:49.6 266 1214 22 144
6:00.0 820m 1:49.7 265 1211 22 148
9:00.0 819m 1:49.8 264 1207 22 148
12:00.0 820m 1:49.7 265 1211 22 149

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,281m 1:49.7 265 1211 22 146
3:00.0 821m 1:49.6 266 1214 22 141
6:00.0 820m 1:49.7 265 1211 22 145
9:00.0 820m 1:49.7 265 1211 22 148
12:00.0 820m 1:49.7 265 1211 22 150

Time Meters Pace Watts Cal/Hr S/M HR
4:21.9 1,007m 2:10.0 159 847 19 129

Shopping got delivered early, luckily between set 3 and 4 so I had about 10 minutes rest between them. This was a better paced UT1 session than others I've done recently, I'm just feeling fresher at the moment. As well as the steadier sessions last week I'm only doing circuits three times a week now (kids back at school), it seems to make a difference.
BimIcon...20-03-2021 @ 14:36 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 20.03.2021 @ 14:37 PM by Bim
Yesterday evening

Circuit - 10x0x10 - 25 min



Saturday 20/03/21

Run - 20 min UT1/2

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

Time Meters Pace Watts Cal/Hr S/M HR
3:59.4 1,010m 1:58.5 210 1023 25 129

Time Meters Pace Watts Cal/Hr S/M HR
7:00.0 2,030m 1:43.4 316 1388 29 149
2:00.0 581m 1:43.2 318 1393 28 144
4:00.0 580m 1:43.4 316 1388 29 150
6:00.0 580m 1:43.4 316 1388 29 151
7:00.0 290m 1:43.4 316 1388 28 153

Time Meters Pace Watts Cal/Hr S/M HR
7:00.0 2,029m 1:43.4 316 1386 28 152
2:00.0 580m 1:43.4 316 1388 28 147
4:00.0 580m 1:43.4 316 1388 29 153
6:00.0 579m 1:43.6 315 1382 28 155
7:00.0 290m 1:43.4 316 1388 28 156

Time Meters Pace Watts Cal/Hr S/M HR
7:00.0 2,026m 1:43.6 314 1381 28 154
2:00.0 580m 1:43.4 316 1388 28 149
4:00.0 579m 1:43.6 315 1382 29 154
6:00.0 579m 1:43.6 315 1382 29 157
7:00.0 289m 1:43.8 313 1376 27 156

Very similar pace to last time I did this session, 4m further today with just a slightly lower HR. Felt decent, AT is never easy, but this was a comfortable session, legs just starting to feel it slightly towards the end of set 2 and 3.
jtIcon...20-03-2021 @ 15:07 
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old age traveller
Member 332, 7863 posts
Super Saturday Session. A lovely fast 6x2 tomorrow.
SparrowIcon...20-03-2021 @ 20:33 
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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
Fantastic sessions as usual, Bim. The 500s and 8s are very impressive.
BimIcon...21-03-2021 @ 20:14 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 21.03.2021 @ 20:15 PM by Bim
Cheers!

Sunday 21/03/21

Row - 2k WU, 6x2 min TR 2r, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
7:49.5 2,011m 1:56.7 220 1057 26 127

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,717m 1:36.8 385 1625 31 155
2:00.0 616m 1:37.4 379 1603 30 147
2:00.0 616m 1:37.4 379 1603 30 152
2:00.0 617m 1:37.2 381 1609 31 155
2:00.0 618m 1:37.0 382 1616 30 156
2:00.0 620m 1:36.7 386 1629 31 158
2:00.0 629m 1:35.3 403 1687 32 161

Time Meters Pace Watts Cal/Hr S/M HR
4:33.0 1,009m 2:15.2 141 786 20 131

The closest to this set I've done before is 7x2 2r and the average pace for that set was 1:36.7, so pretty much the same as this one. Think I could have set off a touch faster but I was feeling a bit rough at the start. Feeling a bit more up for it from about half way through, legs were pretty shot by the end.


Evening

Cellar benching

20x20
40x10
60x35
60x30
60x30
BimIcon...22-03-2021 @ 18:22 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Monday 22/03/21

Row - 5x12 min UT1 3r

Time Meters Pace Watts Cal/Hr S/M HR
1:00:00 16,249m 1:50.7 257 1186 22 148
12:00.0 3,285m 1:49.5 266 1215 22 146
12:00.0 3,277m 1:49.8 264 1208 22 149
12:00.0 3,249m 1:50.8 257 1185 22 150
12:00.0 3,220m 1:51.8 250 1161 22 149
12:00.0 3,218m 1:51.8 250 1160 22 149

Pushed for time so no WU / CD. Felt a bit tired from the start, quite a tough session and I felt pretty fatigued from mid way through the third set. I usually let my max HR drift slightly over 149 on UT1 and then pull it back again but I was pretty strict today.


Evening

Circuit - 10x10x10
jtIcon...22-03-2021 @ 18:34 
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old age traveller
Member 332, 7863 posts
Thats a tough session on only 3MR, I need that long to change my undercrackers!

The 2's were pretty tasty too but I think you can do that session a bit fasterWink

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