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The Good, The Bad and The Ugly

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jtIcon...14-05-2021 @ 18:10 
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old age traveller
Member 332, 7919 posts
I think 4x500 1MR is manageable

8x500 you need 2MR if you want to keep the pace fast.

Nice 12's today.
BimIcon...14-05-2021 @ 19:09 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Yeah, cheers jt, I'll up it to 2r next time for the x8's
BimIcon...15-05-2021 @ 13:49 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 15.05.2021 @ 17:43 PM by Bim
Yesterday evening

Circuit - 10x10x10


Saturday 15/05/21

Row - 1k WU, 2x2k AT 5r, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:57.1 1,011m 1:57.2 217 1047 25 122

Time Meters Pace Watts Cal/Hr S/M HR
6:49.9 2,000m 1:42.4 325 1419 30 146
1:43.0 500m 1:43.0 320 1402 30 138
1:42.8 1,000m 1:42.8 322 1408 30 146
1:42.1 1,500m 1:42.1 329 1431 29 149
1:42.1 2,000m 1:42.1 329 1431 29 153

Time Meters Pace Watts Cal/Hr S/M HR
6:49.1 2,000m 1:42.2 327 1425 28 152
1:42.3 500m 1:42.3 327 1425 29 147
1:42.3 1,000m 1:42.3 327 1425 29 153
1:42.2 1,500m 1:42.2 328 1428 28 156
1:42.3 2,000m 1:42.3 327 1425 27 155

Time Meters Pace Watts Cal/Hr S/M HR
4:25.4 1,008m 2:11.6 153 827 20 127

Felt decent today. I nearly tried to do a double 2k at under 6:45 but that would have taken me well over AT pace, I probably made the right decision Happy

Just ranked the fastest of the 2k's from today, I'm currently 3rd in the UK and 6th in the world Tongue
jtIcon...15-05-2021 @ 18:16 
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old age traveller
Member 332, 7919 posts
Dreamy.
SparrowIcon...15-05-2021 @ 20:12 
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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		More excellent training.

How far off the top spot are you?
BimIcon...15-05-2021 @ 22:04 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Cheers jt!

6:33 is the fastest UK and world, no comps yet I guess and only two weeks into the new season.
BimIcon...16-05-2021 @ 13:19 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 16.05.2021 @ 13:21 PM by Bim
Sunday 16/05/21

Run - 20 min UT2 / 1

Into

Row - 1k WU, 4x2 min TR, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:52.0 1,003m 1:55.6 226 1078 26 131

Time Meters Pace Watts Cal/Hr S/M HR
2:00.0 653m 1:31.8 451 1852 33 145
1:00.0 327m 1:31.7 453 1859 34 142
2:00.0 326m 1:32.0 449 1845 32 149

Time Meters Pace Watts Cal/Hr S/M HR
2:00.0 653m 1:31.8 451 1852 32 149
1:00.0 327m 1:31.7 453 1859 32 146
2:00.0 326m 1:32.0 449 1845 32 152

Time Meters Pace Watts Cal/Hr S/M HR
2:00.0 654m 1:31.7 453 1859 33 148
1:00.0 329m 1:31.1 462 1888 33 145
2:00.0 326m 1:32.0 449 1845 32 152

Time Meters Pace Watts Cal/Hr S/M HR
2:00.0 661m 1:30.7 468 1910 34 149
1:00.0 329m 1:31.1 462 1888 33 147
2:00.0 333m 1:30.0 479 1947 35 152

Time Meters Pace Watts Cal/Hr S/M HR
4:45.7 1,010m 2:21.4 124 725 21 119

Thought I would join you today jt! Took as much rest as I wanted, which ended up being between about 5 and 8 minutes and did each rep almost flat out, the last one was a max. I threw a few patches of the shortened stroke into them which even for 3 or 4 strokes can give the legs a breather half way through a set, held a high SR for the last 15 seconds of the last one which dropped the split to 1:29. How to make TR 'fun' Grin
jtIcon...16-05-2021 @ 16:03 
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old age traveller
Member 332, 7919 posts
2.57.9. Wink
SparrowIcon...16-05-2021 @ 19:34 
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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		A duo of excellence and horror! That must have been painfully satisfying!

Frankly, a ridiculous pace!
BimIcon...17-05-2021 @ 18:31 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		2:57.9 would be pretty quick Grin

Cheers Sparrow, they were very satisfying!

Monday 17/05/21

Row - 3x15 min UT1

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,105m 1:49.6 266 1214 22 142
3:00.0 821m 1:49.6 266 1214 22 133
6:00.0 821m 1:49.6 266 1214 22 139
9:00.0 821m 1:49.6 266 1214 22 144
12:00.0 821m 1:49.6 266 1214 22 147
15:00.0 822m 1:49.4 267 1217 22 148

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,100m 1:49.7 265 1211 22 147
3:00.0 822m 1:49.4 267 1217 22 141
6:00.0 821m 1:49.6 266 1214 22 147
9:00.0 820m 1:49.7 265 1211 22 148
12:00.0 820m 1:49.7 265 1211 22 150
15:00.0 819m 1:49.8 264 1207 21 150

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,094m 1:49.9 264 1207 22 149
3:00.0 821m 1:49.6 266 1214 21 144
6:00.0 820m 1:49.7 265 1211 22 147
9:00.0 819m 1:49.8 264 1207 22 151
12:00.0 808m 1:51.3 253 1171 22 150
15:00.0 827m 1:48.8 272 1234 21 155

HR just a touch high today, bad nights sleep so that could be it. Stupidly went a couple of splits faster than I should have on the last 3 minutes of the last set to drag the time down to under 1:50 pace Roll-Eyes

Cellar bench
60x35, x35, x35
BimIcon...18-05-2021 @ 16:24 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Tuesday 18/05/21

Row - 1k WU, 3x8 min AT, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:55.3 1,016m 1:55.7 225 1075 25 122

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,293m 1:44.6 305 1350 28 144
2:00.0 573m 1:44.7 305 1349 28 137
4:00.0 573m 1:44.7 305 1349 28 143
6:00.0 573m 1:44.7 305 1349 28 147
8:00.0 574m 1:44.5 306 1354 28 151

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,292m 1:44.7 305 1349 28 151
2:00.0 573m 1:44.7 305 1349 28 145
4:00.0 573m 1:44.7 305 1349 28 151
6:00.0 573m 1:44.7 305 1349 28 154
8:00.0 573m 1:44.7 305 1349 28 154

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,290m 1:44.8 304 1346 28 152
2:00.0 573m 1:44.7 305 1349 28 147
4:00.0 572m 1:44.8 303 1343 28 152
6:00.0 573m 1:44.7 305 1349 27 155
8:00.0 572m 1:44.8 303 1343 27 156

Time Meters Pace Watts Cal/Hr S/M HR
4:45.1 1,003m 2:22.1 122 719 19 126

Another short nights sleep, I'm doing some contract work for a company in Australia so the meeting times aren't exactly ideal! Didn't feel like training but once I warmed up and got going it was a good session, enjoyable for AT Happy
BimIcon...19-05-2021 @ 18:24 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Wednesday 19/05/21

Row - 45 min UT2

Time Meters Pace Watts Cal/Hr S/M
45:00.0 11,287m 1:59.6 205 1003 20 133
9:00.0 2,266m 1:59.1 207 1012 20 129
18:00.0 2,259m 1:59.5 205 1005 20 132
27:00.0 2,255m 1:59.7 204 1001 20 133
36:00.0 2,253m 1:59.8 203 999 20 135
45:00.0 2,254m 1:59.7 204 1000 20 134

Meant to be 75 minutes but I couldn't fit it in so:

Evening run

30 min UT2
jtIcon...19-05-2021 @ 20:19 
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old age traveller
Member 332, 7919 posts
Some solid graft going on even if the aussie sleep snatchers are targeting you!
BimIcon...20-05-2021 @ 16:07 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Cheers jt, caught up a bit last night!

Thursday 20/05/21

Row - 2x1k WU, 10x45s r45s, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:54.6 1,009m 1:56.2 223 1066 26 122

Time Meters Pace Watts Cal/Hr S/M HR
3:53.5 1,006m 1:56.0 224 1070 25 126

Time Meters Pace Watts Cal/Hr S/M HR
3:45.0 1,269m 1:28.6 502 2028 33 151
0:45.0 254m 1:28.5 504 2032 35 143
0:45.0 254m 1:28.5 504 2032 33 150
0:45.0 254m 1:28.5 504 2032 33 151
0:45.0 254m 1:28.5 504 2032 33 154
0:45.0 254m 1:28.5 504 2032 33 156

Time Meters Pace Watts Cal/Hr S/M HR
3:45.0 1,277m 1:28.0 512 2061 35 156
0:45.0 254m 1:28.5 504 2032 35 151
0:45.0 254m 1:28.5 504 2032 33 156
0:45.0 254m 1:28.5 504 2032 33 155
0:45.0 255m 1:28.2 509 2053 35 156
0:45.0 260m 1:26.5 540 2158 37 161

Time Meters Pace Watts Cal/Hr S/M HR
4:28.4 1,013m 2:12.4 151 818 19 129

Had a bit of a nightmare after rep 5, I was waiting for the countdown on the monitor and it got down to 2 seconds to go, I was ready for the first big pull but the time just froze on 2 seconds for a while, then jumped 3 seconds or so and I missed the start! I guess I should have just gone for it, but the thought of trying to catch the time up was not appealing. After briefly swearing at the monitor I quickly reset it and started again, so had maybe just over a minute rest on that one, very off-putting!

I did the 8x45 a couple of weeks ago at low 1:28 so thought that should be the target with x10, overall the pace was a touch slower, but not by much. And what's with that first x5, all the reps at 1:28.5 and it gives me a time of 1:28.6? The monitor did not like me today.
jtIcon...20-05-2021 @ 18:15 
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old age traveller
Member 332, 7919 posts
2x5 probably the best way to do that session.

Great to have enough left to smash the last rep, super duper.

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