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The Good, The Bad and The Ugly

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BimIcon...11-04-2021 @ 14:29 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 11.04.2021 @ 14:30 PM by Bim
Sunday 11/04/21

Run - 20 min UT1

For some reason my son picked today to try and burn me off on our usually leisurely Sunday run. He is still a way off being able to do it, but I did have to work harder than usual.

Row - 1k WU, 6x3 min TR, various r Grin 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:59.0 1,008m 1:58.5 210 1022 24 121

Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 910m 1:38.9 362 1545 30 145

Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 915m 1:38.3 368 1565 30 139
1:00.0 306m 1:38.0 371 1578 31 126
2:00.0 304m 1:38.6 364 1553 29 145
3:00.0 305m 1:38.3 368 1565 30 148

Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 919m 1:37.9 373 1582 30 145
1:00.0 307m 1:37.7 375 1590 30 137
2:00.0 306m 1:38.0 371 1578 31 149
3:00.0 306m 1:38.0 371 1578 29 151

Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 920m 1:37.8 374 1586 30 147
1:00.0 307m 1:37.7 375 1590 30 139
2:00.0 306m 1:38.0 371 1578 30 150
3:00.0 307m 1:37.7 375 1590 30 153

Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 921m 1:37.7 375 1590 30 149
1:00.0 307m 1:37.7 375 1590 30 140
2:00.0 307m 1:37.7 375 1590 30 153
3:00.0 307m 1:37.7 375 1590 31 155

Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 922m 1:37.6 376 1595 31 148
1:00.0 308m 1:37.4 379 1603 31 140
2:00.0 307m 1:37.7 375 1590 30 151
3:00.0 308m 1:37.4 379 1603 31 155

Time Meters Pace Watts Cal/Hr S/M HR
4:34.3 1,016m 2:14.9 142 789 19 121

Set off with the intention of 1:37 pace 2r, which would have matched 4x3 TR a few weeks ago, although I had more rest on that set. I realised how screwed I was about half way through the first set, legs were feeling shot already and it almost felt like AN pace rather than TR. As soon as I finished I cancelled the 2 min countdown and was very close to quitting and taking a rest day. Anyway I must be a sucker for punishment as I kept dragging myself back to the C2 every few minutes to do another one Roll-Eyes. They did start to feel a little less desperate as time went on, even by the end though my HR never got into TR range. Mixed emotions, pissed at my body Grin but glad I stuck with it, can't skip a TR as the next one will be even harder! Not sure why the legs were feeling it so much, the run wasn't much harder than normal although it might have been that.
jtIcon...11-04-2021 @ 16:34 
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old age traveller
Member 332, 7863 posts
Great work to get them done, at a decent pace I might add.

We must be Sunday synchronised as my session was somewhat similar.
SparrowIcon...11-04-2021 @ 16:38 
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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
Great effort, Bim. You won the mental battle! Great pace like JT said.
BimIcon...11-04-2021 @ 20:26 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Cheers jt, Sparrow Happy I seem to be able to get through the other work with close to enjoyment for a lot of it, but the TR work is just such a bas***d!
SparrowIcon...12-04-2021 @ 07:13 
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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
Bim said:Cheers jt, Sparrow Happy I seem to be able to get through the other work with close to enjoyment for a lot of it, but the TR work is just such a bas***d!


At least you can get them done. The TR sessions were always impossible, or at least that’s how they felt, for me to complete. Maybe I was simply being too ambitious with the pace.

TR is the perfect combination of physical pain and mental torture.
macrothIcon...12-04-2021 @ 08:07 
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no longer the Swiss Deadlift record holder
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SQ 182.5, BP 122.5, DL 255
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Great job getting those done!

2 minutes rest seems ambitious for 6x3' TR. 3 minutes might make it manageable. As a point of comparison, the Pete Plan 4x1k workout is with 5' rest, aiming for 2k+1 pace.
BimIcon...12-04-2021 @ 19:54 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 12.04.2021 @ 19:54 PM by Bim
You know what macroth, it should actually have been with 3 minutes rest, I am an idiot Grin! Anyway, it would have been the same result with how I felt yesterday, average rest ended up being about 5 mins.

Monday 12/04/21

Row - 3x15 min UT1 3r

Time Meters Pace Watts Cal/Hr S/M HR
45:00.0 12,263m 1:49.7 265 1211 22 150
15:00.0 4,105m 1:49.6 266 1214 22 149
15:00.0 4,097m 1:49.8 264 1209 22 150
15:00.0 4,061m 1:50.8 257 1185 22 149

Meant to be x4 but:
I was tired.
Short on time.
Hungry.
Dinner was ready.
Forgot to put on vaseline and had horrible lat chaffing.
I was invigilating today and was under nourished and hydrated. (thanks jt, easier than making up my own Grin)

I did make up for it with an evening run though - 30 min UT1ish

Kids clubs have opened again now, and while that is great for them, that along with a new software project I've just taken on is going to leave me a little short of time. Hopefully it won't cut into the most important part of the day!
SparrowIcon...13-04-2021 @ 09:52 
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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
Grin at your excuses. We'll let you off seeing as we've let JT off!

Clubs being back on is great (for the kids!), but we need to make sure we still get our stuff done.
BimIcon...13-04-2021 @ 16:50 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 13.04.2021 @ 16:50 PM by Bim
Thanks Sparrow Grin

Tuesday 13/04/21

Row - 1k WU, 4x8 min AT, 1k CD

Time Meters Pace Watts Cal/Hr S/M
3:53.6 1,008m 1:55.8 225 1074 25 125

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,293m 1:44.6 305 1350 28 146
2:00.0 574m 1:44.5 306 1354 28 139
4:00.0 573m 1:44.7 305 1349 28 145
6:00.0 573m 1:44.7 305 1349 28 149
8:00.0 574m 1:44.5 306 1354 28 151

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,291m 1:44.7 304 1347 27 151
2:00.0 573m 1:44.7 305 1349 27 147
4:00.0 573m 1:44.7 305 1349 27 150
6:00.0 573m 1:44.7 305 1349 27 154
8:00.0 573m 1:44.7 305 1349 27 154

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,291m 1:44.7 304 1347 28 153
2:00.0 573m 1:44.7 305 1349 27 149
4:00.0 574m 1:44.5 306 1354 28 153
6:00.0 573m 1:44.7 305 1349 28 156
8:00.0 572m 1:44.8 303 1343 28 156

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,290m 1:44.8 304 1346 28 154
2:00.0 573m 1:44.7 305 1349 28 148
4:00.0 573m 1:44.7 305 1349 28 155
6:00.0 573m 1:44.7 305 1349 28 157
8:00.0 572m 1:44.8 303 1343 28 157

Time Meters Pace Watts Cal/Hr S/M HR
4:49.6 1,014m 2:22.8 120 713 18 124

Most AT in one session (so far!). HR ended up a touch high on the last set but ego dictated I get them all under 1:45 pace Roll-Eyes. Legs were decent(ish), so no drama and quite enjoyable in a sadistic kind of way. Fact of the day, my HR on this got higher than on the 6x3 min TR on Sunday.
jtIcon...13-04-2021 @ 18:37 
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old age traveller
Member 332, 7863 posts
Super 32minutes there.

How old was your dad when he tried the BG?

Success rate used to be 1 out of every 3. As you know the weather can play a big part.
BimIcon...13-04-2021 @ 18:52 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
jt said:Super 32minutes there.

How old was your dad when he tried the BG?

Success rate used to be 1 out of every 3. As you know the weather can play a big part.


He was late 50's. I was pretty running fit at the time but was no where near being able to attempt something like that, he could just go on and on and on. We did a few (far shorter) fell runing comps together around that time, tough but great fun.
jtIcon...13-04-2021 @ 19:07 
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old age traveller
Member 332, 7863 posts
Bim said:
He was late 50's. I was pretty running fit at the time but was no where near being able to attempt something like that, he could just go on and on and on. We did a few (far shorter) fell runing comps together around that time, tough but great fun.


Amazingly there is one guy who walked it in less than 20 hours, he also ran it in around 14. Also a few guys have now done "double" rounds. I am reading a book on fell running at present. Seems lots of guys ran a 4 minute mile before Bannister.... just down the side of a mountain! (crazy fools)
BimIcon...13-04-2021 @ 23:40 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Some of the endurance feats seem crazy. For Bob Graham I think pretty standard is walking steady uphill and then jogging on the flat and down. It was a lot to do with being able to take on enough food and water and carry on going for that long that was the challenge. My dad biked Lands End to John O'Groats a couple of years ago and walked the Coast to Coast last summer. Oh and he still loves to wear his Rons Grin
SparrowIcon...14-04-2021 @ 09:52 
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always lookIng for the extra UT2 work.
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637.5 kgs @ 103kgs UnEq
32 minutes at sub-7 pace - lovely work, Bim!
BimIcon...14-04-2021 @ 18:33 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Cheers! It's all prep work for the 4x10 min AT in a few weeks time Grin

Wednesday 14/04/21

Row - 60 min UT2

Time Meters Pace Watts Cal/Hr S/M HR
1:00:00 15,075m 1:59.4 206 1007 20 131
12:00.0 3,026m 1:58.9 208 1015 20 127
24:00.0 3,016m 1:59.3 206 1008 20 128
36:00.0 3,012m 1:59.5 205 1005 20 133
48:00.0 3,010m 1:59.6 205 1004 20 133
1:00:00 3,012m 1:59.5 205 1005 20 134

Meant to be 90 min but a little pushed for time so dropped the final 30 min in favour of:

Run - 30 min UT2

While the kids were boxing, lovely evening.

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