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The Good, The Bad and The Ugly

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jtIcon...28-04-2021 @ 19:30 
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old age traveller
Member 332, 7919 posts
Another couple of super discipline sessions, Hows the shoulder?
BimIcon...28-04-2021 @ 19:42 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		A fair bit better thanks. It's woken me up for the last couple of nights still, but after an hour or so of using it during the day it's fine. I was pretty worried it was going to stop me rowing but I can't see that happening now, not really sure what's up with it but it's on the mend.
BimIcon...29-04-2021 @ 17:17 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 29.04.2021 @ 17:19 PM by Bim
Thursday 29/04/21

Row - 2x1k WU, 6x1 min 1r AN, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:49.3 1,006m 1:53.9 236 1113 27 126

Time Meters Pace Watts Cal/Hr S/M HR
3:51.3 1,009m 1:54.6 232 1099 26 129

Time Meters Pace Watts Cal/Hr S/M HR
6:00.0 2,010m 1:29.5 487 1977 35 152
1:00.0 335m 1:29.5 487 1977 35 146
1:00.0 335m 1:29.5 487 1977 34 146
1:00.0 335m 1:29.5 487 1977 34 154
1:00.0 335m 1:29.5 487 1977 34 154
1:00.0 335m 1:29.5 487 1977 35 158
1:00.0 335m 1:29.5 487 1977 36 154

Time Meters Pace Watts Cal/Hr S/M HR
4:36.8 1,011m 2:16.8 136 769 19 129

Got 2006m (1:29.7) last time I did this so a small improvement. I tried shortening the stroke / upping the rate half way through the fourth set, it was better for a few strokes and then went downhill fast and I ended up switching back. I did it again on the last set with about 50m to go and it dropped my split by a second or so, when the legs are fried it puts it more into the back and hips. I'll practice more but it looks promising, I'll try to push it to the last 100m next time.

Here is the data from the C2 website for the last 10 seconds of the last set, I was already going flat out at this point so increases in speed were due to the change in SR.

Pace (seconds) Stroke Rate
90.6 35
90.6 35
91.5 34
91.5 34
91.1 38
89.6 39
89.6 39
89.2 39
89.8 39
90.2 38
jtIcon...29-04-2021 @ 18:31 
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old age traveller
Member 332, 7919 posts
If I have read that right you get second by second breakdown on the APP you are using?

Thats a loverly set of 1 minutes.
BimIcon...29-04-2021 @ 19:44 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 29.04.2021 @ 19:45 PM by Bim
jt said:If I have read that right you get second by second breakdown on the APP you are using?

Thats a loverly set of 1 minutes.



Cheers jt! And yes, it's not actually second by second but it's close to that, you can download it as a CSV which you can open in Excel or similar. I cut some of the columns out earlier, this is the full list:

Time (seconds)
Distance (meters)
Pace (seconds)
Watts
Cal/Hr
Stroke Rate
Heart Rate

I thought you used Ergdata? Once you upload your workout to the C2 website the option to download it is on the details page of the workout. I don't bother looking through all the data very often, but it's pretty useful sometimes.
SparrowIcon...29-04-2021 @ 19:54 
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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		Brilliant pace that!

What do you reckon you can get it down to?
BimIcon...29-04-2021 @ 21:30 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Sparrow said:Brilliant pace that!

What do you reckon you can get it down to?


Cheers! I have it again in 4 weeks time although that is 2x6x1 min! Hopefully I'll get the first 6x1 down to 1:29.3, I think that will be the aim going into it anyway although it's still a while off.
SparrowIcon...29-04-2021 @ 21:57 
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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		You know you’re near your max when 0.5/500m improvement seems too much. Grin

I’m sure you’ll smash it.
BimIcon...29-04-2021 @ 22:50 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 29.04.2021 @ 22:50 PM by Bim
Sparrow said:You know you’re near your max when 0.5/500m improvement seems too much. Grin

I’m sure you’ll smash it.


Yeah, 0.5 off these is a lot at the moment! I do seem to have the odd session where I'm feeling great though, so I guess if I hit it on a day like that then 0.5 might be possible.
BimIcon...30-04-2021 @ 19:20 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Friday 30/04/21

Row - 3x15 min UT1 3r / 5r

Time Meters Pace S/M HR
15:00.0 4109m 1:49.5 22 144

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,103m 1:49.6 265 1213 22 147
3:00.0 822m 1:49.4 267 1217 22 142
6:00.0 821m 1:49.6 266 1214 22 145
9:00.0 821m 1:49.6 266 1214 22 147
12:00.0 821m 1:49.6 266 1214 22 150
15:00.0 821m 1:49.6 266 1214 22 150

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,095m 1:49.8 264 1207 22 149
3:00.0 821m 1:49.6 266 1214 22 144
6:00.0 819m 1:49.8 264 1207 22 147
9:00.0 819m 1:49.8 264 1207 22 150
12:00.0 817m 1:50.1 262 1201 22 151
15:00.0 819m 1:49.8 264 1207 21 152

Forgot to link phone for the first one so didn't get the splits and got called away for a couple of minutes after the second one, so that was about 5 minutes rest. Let the HR get a touch high on the last set but overall probably the best 3x15 UT1 I've done.

Evening - circuit - 10x10x10
jtIcon...30-04-2021 @ 19:33 
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old age traveller
Member 332, 7919 posts
Very nice quarters.

I did use Erg Data a couple of times when I was in the house on the D, I found it a bit off putting when my phone would ring or get texts. Plus outside on the C the internet is a bit thin.
BimIcon...01-05-2021 @ 17:50 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 01.05.2021 @ 17:50 PM by Bim
Saturday 01/05/21

Row - 1k WU, 3x10 min AT, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:56.4 1,004m 1:57.7 214 1038 26 122

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,865m 1:44.7 305 1349 28 145
2:00.0 574m 1:44.5 306 1354 28 137
4:00.0 573m 1:44.7 305 1349 28 142
6:00.0 573m 1:44.7 305 1349 28 148
8:00.0 573m 1:44.7 305 1349 28 150
10:00.0 572m 1:44.8 303 1343 28 152

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,862m 1:44.8 304 1345 29 152
2:00.0 574m 1:44.5 306 1354 28 145
4:00.0 573m 1:44.7 305 1349 29 150
6:00.0 573m 1:44.7 305 1349 29 154
8:00.0 572m 1:44.8 303 1343 29 156
10:00.0 571m 1:45.0 302 1338 28 156

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,839m 1:45.6 297 1320 28 153
2:00.0 573m 1:44.7 305 1349 28 146
4:00.0 573m 1:44.7 305 1349 29 152
6:00.0 573m 1:44.7 305 1349 29 156
8:00.0 559m 1:47.3 283 1274 28 156
10:00.0 561m 1:46.9 286 1284 27 157

Time Meters Pace Watts Cal/Hr S/M HR
4:37.9 1,006m 2:18.1 133 757 19 125

Quite a tough session, tired by the last one but not a bad pace
jtIcon...01-05-2021 @ 19:20 
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old age traveller
Member 332, 7919 posts
A tough session completed with aplomb, getting you ready for week 21.Happy
SparrowIcon...01-05-2021 @ 20:21 
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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		Excellent session. It's no wonder you were getting tired by the end of it!
BimIcon...02-05-2021 @ 21:39 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Cheers! And yes jt, can't wait to get started Grin I'm well motivated at the moment, 6 weeks to go.

Sunday 02/05/21

Run - 20 min Ut1 / 2

Row - 1k WU, 7x3 3r TR, 1k CD

Time Meters Pace Watts Cal/Hr S/M
3:56.0 1,009m 1:56.9 219 1053 26 123

Time Meters Pace Watts Cal/Hr S/M
3:00.0 911m 1:38.7 363 1549 31

Time Meters Pace Watts Cal/Hr S/M
21:00.0 6,343m 1:39.2 356 1526 31 155
3:00.0 911m 1:38.7 363 1549 31
3:00.0 911m 1:38.7 363 1549 31 151
3:00.0 912m 1:38.6 364 1553 30 154
3:00.0 912m 1:38.6 364 1553 30 156
3:00.0 911m 1:38.7 363 1549 31 158
3:00.0 885m 1:41.6 333 1445 31 155
3:00.0 901m 1:39.8 351 1508 32 158

Time Meters Pace Watts Cal/Hr S/M
4:35.9 1,014m 2:16.0 139 778 21 126

For the last few times I've done the Sunday TR sessions I've failed to stick to the intervals, bit of a bad habit so I decided today I would stick with them no matter what. A 6x3 TR with 5ish minutes rest 3 weeks ago was at just under 1:38 average so thought just under 1:39 for today. Legs were feeling it big time from the start and as I did rep 5 it was a full max effort to stay under 1:39. I was totally stuffed going into rep 6 but just did what I could, recovered a touch for the last rep, which was another max effort. I'll be glad when these TR sessions are over, I enjoy all of the others to varying degrees, but I always approach the Sunday TR sessions with a high degree of apprehension.

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