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The Good, The Bad and The Ugly

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SparrowIcon...03-05-2021 @ 08:24 
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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
Nice session. Grin
BimIcon...03-05-2021 @ 16:42 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Thanks Sparrow! Grin

Monday 03/05/21

Row - 5x12 min UT1 3r

Time Meters Pace Watts Cal/Hr S/M
12:00.0 3,280m 1:49.7 265 1211 22

Time Meters Pace Watts Cal/Hr S/M
48:00.0 16,305m 1:50.3 259 1191 22 150
12:00.0 3,280m 1:49.7 265 1211 22
12:00.0 3,279m 1:49.7 264 1210 22 150
12:00.0 3,277m 1:49.8 264 1208 22 151
12:00.0 3,234m 1:51.3 254 1173 22 149
12:00.0 3,235m 1:51.2 254 1174 22 149

Tired today, session got better as I got into it, first day of week 21 DONE.
jtIcon...03-05-2021 @ 17:41 
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old age traveller
Member 332, 7875 posts
Thats a super start 6 to go with the best session saved for last Wink
BimIcon...03-05-2021 @ 19:41 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Cheers jt, do you think it is better on the TR work to go faster with more rest or stick to the intervals and let pace suffer a little?
BimIcon...04-05-2021 @ 16:14 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 04.05.2021 @ 16:23 PM by Bim
Tuesday 04/05/21

Row - 1k WU, 5x8 min r4 AT, 500m CD

Time Meters Pace Watts Cal/Hr S/M HR
3:54.8 1,011m 1:56.1 224 1069 26 124

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,295m 1:44.5 306 1353 28 147
2:00.0 574m 1:44.5 306 1354 28 142
4:00.0 574m 1:44.5 306 1354 28 147
6:00.0 574m 1:44.5 306 1354 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 2,293m 1:44.6 305 1350 28 152
2:00.0 573m 1:44.7 305 1349 28 148
4:00.0 574m 1:44.5 306 1354 28 153
6:00.0 574m 1:44.5 306 1354 29 155
8:00.0 573m 1:44.7 305 1349 28 155

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,275m 1:45.4 298 1325 28 153
2:00.0 573m 1:44.7 305 1349 28 148
4:00.0 573m 1:44.7 305 1349 28 153
6:00.0 567m 1:45.8 295 1316 29 155
8:00.0 562m 1:46.7 288 1289 28 156

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,266m 1:45.9 295 1313 28 152
2:00.0 572m 1:44.8 303 1343 28 148
4:00.0 573m 1:44.7 305 1349 28 153
6:00.0 561m 1:46.9 286 1284 29 154
8:00.0 561m 1:46.9 286 1284 28 156

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,268m 1:45.8 295 1316 28 152
2:00.0 567m 1:45.8 295 1316 28 149
4:00.0 567m 1:45.8 295 1316 29 151
6:00.0 568m 1:45.6 297 1321 28 154
8:00.0 567m 1:45.8 295 1316 28 156

Time Meters Pace Watts Cal/Hr S/M HR
2:20.6 514m 2:16.7 137 770 20 124

Kept the HR reasonably strict and let the pace drift a touch from the third set. Quite surprised at how consistent the pace was on the last couple, I was expecting to have to drop it some more. Another one down Grin


Last Season:

SEASON METERS
2,850,752

SEASON TIME
197:24:36.7

AVG DAILY METERS
7,810

AVG ACTIVE DAYS
9,377
macrothIcon...04-05-2021 @ 17:46 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Very consistent AT indeed!

Bim said:

SEASON METERS
2,850,752




Pshaw, couldn't even hit 3M Roll-Eyes
jtIcon...04-05-2021 @ 18:31 
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old age traveller
Member 332, 7875 posts
Bim said:Cheers jt, do you think it is better on the TR work to go faster with more rest or stick to the intervals and let pace suffer a little?


I don't have any science to quote but purely from my own viewpoint when they get to 6x4 and beyond I would rather take longer rest and keep the pace nearer to TR than UT1.

4x2 4x3 4x4 worth trying to keep the intervals equal.

Lovely session today, now you know what pace to do your 10k at later this seasonHappy
SparrowIcon...04-05-2021 @ 21:20 
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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
Lovely 40 mins of rowing!
BimIcon...05-05-2021 @ 16:41 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Cheers all! Maybe this season macroth Grin

jt said:
I don't have any science to quote but purely from my own viewpoint when they get to 6x4 and beyond I would rather take longer rest and keep the pace nearer to TR than UT1.
4x2 4x3 4x4 worth trying to keep the intervals equal.
Lovely session today, now you know what pace to do your 10k at later this seasonHappy


I think that's how I'm feeling about it, this Sundays session could end up being 90 minutes long Roll-Eyes Some days I feel I could keep that pace for 10k, other days not so much!

Yesterday evening
Cellar bench
60x35
60x35
60x35

Wednesday 05/05/21

90 min UT2

Time Meters Pace Watts Cal/Hr S/M HR
1:30:00 22,557m 1:59.6 204 1002 20 133
18:00.0 4,521m 1:59.4 205 1006 20 130
36:00.0 4,512m 1:59.6 204 1002 20 132
54:00.0 4,513m 1:59.6 204 1003 20 135
1:12:00 4,505m 1:59.8 203 999 20 136
1:30:00 4,507m 1:59.8 203 1000 20 136

Tired towards the end but all decent enough. Shoulder is now fully recovered and the lower back has decided to start grumbling a little. It's not much, but I can feel it at the start of the C2 sessions at the moment.
jtIcon...05-05-2021 @ 18:48 
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old age traveller
Member 332, 7875 posts
Mr Super Disciplined strikes again. Lovely.
BimIcon...06-05-2021 @ 17:00 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 07.05.2021 @ 16:54 PM by Bim
jt said:Mr Super Disciplined strikes again. Lovely.


Grin Cheers jt!

Thursday 06/05/21

Row - 2x1k WU, 8x45s 45r AN, 1k CD

Time Meters Pace Watts Cal/Hr S/M
3:56.7 1,012m 1:56.9 219 1053 26 124

Time Meters Pace Watts Cal/Hr S/M
3:58.7 1,008m 1:58.4 211 1025 26 126

Time Meters Pace Watts Cal/Hr S/M
6:00.0 2,042m 1:28.1 511 2058 36 154
0:45.0 254m 1:28.5 504 2032 35 141
0:45.0 253m 1:28.9 498 2012 35 149
0:45.0 254m 1:28.5 504 2032 35 151
0:45.0 254m 1:28.5 504 2032 35 153
0:45.0 255m 1:28.2 509 2053 35 155
0:45.0 256m 1:27.8 516 2074 35 158
0:45.0 256m 1:27.8 516 2074 35 159
0:45.0 260m 1:26.5 540 2158 39 162

Time Meters Pace Watts Cal/Hr S/M
4:25.6 1,014m 2:10.9 156 836 21 133

I quite often look back through the log before sessions like this, last 8x45s was on 01/04/21, so 5 weeks ago:

I said:Tough set and not badly paced, think I could stand a chance of getting them all under 1:29 next time I do it.


jt said:You can get low 1.28's I reckonGrin


I was a touch cautious of hitting low 1:28 from the start, but it looks like jt was right again! Last set I was flat out heading at 1:28 pace and sped up the SR for the last 10s, managed to drop it to 1:25 briefly, very worth while doing:

Pace (seconds) Stroke Rate
88 36
88.4 37
88.8 36
87.8 42
86 46
85.7 43
86 43
86 43
86.7 44
87 44
jtIcon...06-05-2021 @ 17:29 
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old age traveller
Member 332, 7875 posts
I can only imagine the awfulness of only 45's rest.

My HR was still in the 150's with 60's.

Thats going to be a tough session to improve on.
BimIcon...07-05-2021 @ 17:02 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Luckily 45s rest between sets doesn't give you enough time to panic Grin

Friday 07/05/21

Row - 5x12 r3 UT1

Time Meters Pace Watts Cal/Hr S/M
1:00:00 16,343m 1:50.1 262 1201 22 148
12:00.0 3,284m 1:49.6 266 1214 22 143
12:00.0 3,286m 1:49.5 266 1216 22 148
12:00.0 3,278m 1:49.8 264 1209 22 151
12:00.0 3,249m 1:50.8 257 1185 22 150
12:00.0 3,247m 1:50.8 257 1183 22 150

A little tired / fatigued but to be expected, happy enough, just the weekend of doom to get through now!
jtIcon...07-05-2021 @ 18:53 
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old age traveller
Member 332, 7875 posts
5 down 2 to go

Take a nice breather between the reps tomorrow and Sunday

Then relax and enjoy the countdown.
BimIcon...08-05-2021 @ 19:12 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Saturday 08/05/21

Row - 1k WU, 4x10 min AT 5r, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:54.4 1,004m 1:56.7 220 1057 24 122

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,867m 1:44.6 305 1351 29 145
2:00.0 573m 1:44.7 305 1349 29 136
4:00.0 573m 1:44.7 305 1349 29 142
6:00.0 574m 1:44.5 306 1354 28 146
8:00.0 573m 1:44.7 305 1349 29 150
10:00.0 574m 1:44.5 306 1354 29 151

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,863m 1:44.7 304 1346 29 152
2:00.0 574m 1:44.5 306 1354 29 147
4:00.0 573m 1:44.7 305 1349 29 150
6:00.0 572m 1:44.8 303 1343 29 154
8:00.0 573m 1:44.7 305 1349 28 156
10:00.0 572m 1:44.8 303 1343 28 156

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,824m 1:46.2 292 1304 28 153
2:00.0 572m 1:44.8 303 1343 29 148
4:00.0 572m 1:44.8 303 1343 29 155
6:00.0 563m 1:46.5 289 1295 28 154
8:00.0 561m 1:46.9 286 1284 28 156
10:00.0 556m 1:47.9 279 1258 28 155

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,817m 1:46.4 290 1297 29 152
2:00.0 567m 1:45.8 295 1316 29 142
4:00.0 567m 1:45.8 295 1316 29 151
6:00.0 567m 1:45.8 295 1316 29 154
8:00.0 556m 1:47.9 279 1258 28 156
10:00.0 561m 1:46.9 286 1284 28 155

Time Meters Pace Watts Cal/Hr S/M HR
4:54.0 1,012m 2:25.2 114 693 19 122

First couple went well, HR was high from mid way through the third and the last I slowed a touch from the start. Legs were feeling surprisingly ok which was nice Grin Got called away and had a little more rest going into the last one.

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