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SparrowIcon...20-05-2021 @ 20:50 
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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
Splendid pace there.
BimIcon...21-05-2021 @ 19:22 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 21.05.2021 @ 19:22 PM by Bim
Cheers!

Friday 21/05/21

Row - 3x15 min UT1

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,108m 1:49.5 266 1216 22 138
3:00.0 823m 1:49.3 268 1221 22 129
6:00.0 822m 1:49.4 267 1217 22 135
9:00.0 821m 1:49.6 266 1214 22 140
12:00.0 821m 1:49.6 266 1214 22 144
15:00.0 822m 1:49.4 267 1217 22 143

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,102m 1:49.7 265 1212 22 145
3:00.0 822m 1:49.4 267 1217 22 140
6:00.0 820m 1:49.7 265 1211 21 144
9:00.0 820m 1:49.7 265 1211 22 147
12:00.0 820m 1:49.7 265 1211 22 146
15:00.0 821m 1:49.6 266 1214 22 149

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,099m 1:49.7 265 1210 22 147
3:00.0 820m 1:49.7 265 1211 22 143
6:00.0 820m 1:49.7 265 1211 21 147
9:00.0 821m 1:49.6 266 1214 22 147
12:00.0 820m 1:49.7 265 1211 22 151
15:00.0 820m 1:49.7 265 1211 22 151

Feeling quite good today. Tomorrow I have 3x2k AT, I'm thinking of trying for just under 6:50 pace again, although I think I'll have to slow the pace on the last one. Then Sunday is 4x1k TR, fast pace, long rest I think!
BimIcon...22-05-2021 @ 13:37 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Saturday 22/05/21

Row - 1k WU, 3x2k AT, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:56.5 1,010m 1:57.0 218 1050 25 123

Time Meters Pace Watts Cal/Hr S/M HR
6:49.7 2,000m 1:42.4 326 1421 28 145
1:42.5 500m 1:42.5 325 1418 29 138
1:42.4 1,000m 1:42.4 326 1421 28 144
1:42.5 1,500m 1:42.5 325 1418 28 149
1:42.3 2,000m 1:42.3 327 1425 28 151

Time Meters Pace Watts Cal/Hr S/M HR
6:49.3 2,000m 1:42.3 327 1424 29 151
1:42.3 500m 1:42.3 327 1425 29 146
1:42.4 1,000m 1:42.4 326 1421 29 152
1:42.4 1,500m 1:42.4 326 1421 28 153
1:42.3 2,000m 1:42.3 327 1425 28 154

Time Meters Pace Watts Cal/Hr S/M HR
6:49.5 2,000m 1:42.3 326 1422 28 152
1:42.3 500m 1:42.3 327 1425 29 147
1:42.4 1,000m 1:42.4 326 1421 29 153
1:42.3 1,500m 1:42.3 327 1425 28 155
1:42.4 2,000m 1:42.4 326 1421 27 156

Time Meters Pace Watts Cal/Hr S/M HR
5:08.6 1,008m 2:33.0 98 635 13 119

Took rest until I was feeling good to go again, about 5 minutes I think. Surprised the HR didn't force me to slow on the last set. It's much more fun doing these as a distance rather than a time for some reason. What 4x1k pace should I do tomorrow jt Grin?
jtIcon...22-05-2021 @ 17:07 
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old age traveller
Member 332, 7873 posts
Post Edited: 22.05.2021 @ 17:08 PM by jt
Thats a great session.

From your 4 minute pace 1.36.5 ish if doing 3MR I would go with this

From your 2 minute pace 1.33.5 -1.34
BimIcon...23-05-2021 @ 17:10 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Sunday 23/05/21

Run - 20 min UT2 into:

Row - 1k WU, 4x1k TR

Time Meters Pace Watts Cal/Hr S/M HR
4:04.3 1,014m 2:00.4 200 989 25 128

Time Meters Pace Watts Cal/Hr S/M HR
3:07.2 1,000m 1:33.6 427 1768 32 143
0:37.3 200m 1:33.2 432 1785 32 128
0:37.3 400m 1:33.2 432 1785 34 142
0:37.3 600m 1:33.2 432 1785 32 147
0:37.6 800m 1:34.0 421 1750 32 149
0:37.6 1,000m 1:34.0 421 1750 30 151

Time Meters Pace Watts Cal/Hr S/M HR
3:07.6 1,000m 1:33.8 424 1759 32 144
0:37.5 200m 1:33.7 425 1761 34 133
0:37.6 400m 1:34.0 421 1750 30 138
0:37.5 600m 1:33.7 425 1761 34 150
0:37.5 800m 1:33.7 425 1761 32 151
0:37.6 1,000m 1:34.0 421 1750 32 142

Time Meters Pace Watts Cal/Hr S/M HR
3:07.5 1,000m 1:33.7 425 1761 33 141
0:37.3 200m 1:33.2 432 1785 34 114
0:37.6 400m 1:34.0 421 1750 32 144
0:37.6 600m 1:34.0 421 1750 34 148
0:37.6 800m 1:34.0 421 1750 32 152
0:37.6 1,000m 1:34.0 421 1750 34 153

Time Meters Pace Watts Cal/Hr S/M HR
3:07.9 1,000m 1:33.9 422 1752 33 147
0:37.5 200m 1:33.7 425 1761 34 132
0:37.6 400m 1:34.0 421 1750 32 145
0:37.6 600m 1:34.0 421 1750 32 150
0:37.6 800m 1:34.0 421 1750 33 154
0:37.5 1,000m 1:33.7 425 1761 34 154

Well thanks jt Grin that was t**tting horrible! Rests started at about 5 minutes, last one was over 10. Very very tough session but excellent prep for the 2k I think (hope!).
jtIcon...23-05-2021 @ 17:32 
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old age traveller
Member 332, 7873 posts
Must of been tough to get your HR all the way to 154Grin

Seriously though, a fantastic session.
BimIcon...23-05-2021 @ 19:04 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
jt said:Must of been tough to get your HR all the way to 154Grin

Seriously though, a fantastic session.


Grin cheers jt! I just don't get my HR, I can get it over 155 easily on AT work, I'll be out of breath but not desperate. Today after each set I was totally done in, breathing very hard for quite some time, could hardly walk and felt like collapsing on the floor! I can only imagine things would be easier if it would just beat faster Roll-Eyes
BimIcon...24-05-2021 @ 15:59 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Yesterday evening

Bench
60x35 x35 x35

Monday 24/05/21 - last 'hard' week of the program

Row - 4x15 min 3r UT1

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,107m 1:49.5 266 1215 22
HR monitor messed up, I had to quit out after this set and set it up again

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,098m 1:49.8 264 1209 22 147
3:00.0 823m 1:49.3 268 1221 22 141
6:00.0 820m 1:49.7 265 1211 22 146
9:00.0 821m 1:49.6 266 1214 22 148
12:00.0 815m 1:50.4 260 1194 22 149
15:00.0 819m 1:49.8 264 1207 22 151

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,048m 1:51.1 255 1176 22 146
3:00.0 821m 1:49.6 266 1214 22 143
6:00.0 821m 1:49.6 266 1214 22 148
9:00.0 808m 1:51.3 253 1171 22 148
12:00.0 800m 1:52.5 246 1146 21 148
15:00.0 798m 1:52.7 244 1139 21 147

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,017m 1:52.0 249 1156 22 144
3:00.0 800m 1:52.5 246 1146 22 139
6:00.0 805m 1:51.8 250 1161 22 135
9:00.0 805m 1:51.8 250 1161 22 147
12:00.0 802m 1:52.2 248 1152 22 149
15:00.0 805m 1:51.8 250 1161 22 150

Legs were quite tired today and HR elevated a little quicker than normal.
BimIcon...25-05-2021 @ 16:30 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 25.05.2021 @ 16:31 PM by Bim
Tuesday 25/05/21

Row - 1k WU, 4x8 min AT 4(ish)r

Time Meters Pace Watts Cal/Hr S/M HR
3:54.5 1,012m 1:55.8 225 1074 25 127

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 28 143
4:00.0 574m 1:44.5 306 1354 28 143
6:00.0 573m 1:44.7 305 1349 28 150
8:00.0 573m 1:44.7 305 1349 28 149

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,292m 1:44.7 305 1349 27 152
2:00.0 573m 1:44.7 305 1349 28 147
4:00.0 573m 1:44.7 305 1349 27 153
6:00.0 573m 1:44.7 305 1349 27 155
8:00.0 572m 1:44.8 303 1343 27 155

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,288m 1:44.8 303 1343 27 154
2:00.0 573m 1:44.7 305 1349 28 149
4:00.0 573m 1:44.7 305 1349 28 154
6:00.0 570m 1:45.2 300 1332 27 157
8:00.0 573m 1:44.7 305 1349 26 157

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,268m 1:45.8 295 1316 27 154
2:00.0 572m 1:44.8 303 1343 27 149
4:00.0 573m 1:44.7 305 1349 28 156
6:00.0 564m 1:46.3 291 1300 27 156
8:00.0 559m 1:47.3 283 1274 26 156

Legs were tired again but once I got going these were all good. Resisted the urge to keep them all under 1:45 pace and slowed a fair bit towards the end, I did feel pretty fatigued by then as well. Peak HR 157 Grin
jtIcon...25-05-2021 @ 20:03 
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old age traveller
Member 332, 7873 posts
Some solid graft the last few days.. the end is in sight!
BimIcon...26-05-2021 @ 16:16 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Cheers jt! Not long to go now, I'm both fearful and excited Happy

Wednesday 26/05/21

Row - 90 min UT2

Time Meters Pace Watts Cal/Hr S/M HR
1:30:00 22,565m 1:59.6 204 1003 20 132
18:00.0 4,516m 1:59.5 205 1004 20 129
36:00.0 4,511m 1:59.7 204 1002 20 132
54:00.0 4,514m 1:59.6 204 1003 20 132
1:12:00 4,512m 1:59.6 204 1002 20 135
1:30:00 4,513m 1:59.6 204 1003 20 135

Standard UT2 row, similar pace to previous ones this distance.
BimIcon...27-05-2021 @ 17:12 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 27.05.2021 @ 17:13 PM by Bim
Thursday 27/05/21

Row - 2x1k WU, 2x6x1 min AN 1r, 500m CD

Time Meters Pace Watts Cal/Hr S/M HR
3:58.7 1,011m 1:58.0 213 1032 25 124

Time Meters Pace Watts Cal/Hr S/M HR
3:53.4 1,004m 1:56.2 223 1067 25 127

Time Meters Pace Watts Cal/Hr S/M HR
6:00.0 2,006m 1:29.7 484 1967 33 153
1:00.0 334m 1:29.8 483 1962 33 144
1:00.0 334m 1:29.8 483 1962 33 154
1:00.0 334m 1:29.8 483 1962 32 150
1:00.0 335m 1:29.5 487 1977 32 157
1:00.0 334m 1:29.8 483 1962 33 157
1:00.0 334m 1:29.8 483 1962 33 158

Time Meters Pace Watts Cal/Hr S/M HR
6:00.0 2,008m 1:29.6 486 1972 34 155
1:00.0 334m 1:29.8 483 1962 34 148
1:00.0 334m 1:29.8 483 1962 33 154
1:00.0 335m 1:29.5 487 1977 33 154
1:00.0 334m 1:29.8 483 1962 33 157
1:00.0 334m 1:29.8 483 1962 33 158
1:00.0 335m 1:29.5 487 1977 35 157

Time Meters Pace Watts Cal/Hr S/M HR
2:47.7 511m 2:44.0 79 572 17 122

Previously I've done 6x1 min 1r at 1:29.5 pace and 1:29.8 pace, thought I'd just try and keep them both similar to that and see how it went. First set was hard, I tried to leave a little in the tank for the second set and although it was close I didn't do a max effort on any of them. 15 minutes rest and my HR was only just under 100 again! Anyway, second set was tougher, but I wasn't too worried about giving it everything in the later reps. Totally stuffed by the end, just managed to hang on for the last one, marvellous.
jtIcon...27-05-2021 @ 17:35 
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old age traveller
Member 332, 7873 posts
Another brilliant session
BimIcon...28-05-2021 @ 16:09 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Cheers jt! It certainly took it out of me.

Last night - Cellar squats
60x10 x10 x10
Paused x10

28/05/21

Row - 4x15 min UT1, 3r

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,103m 1:49.6 265 1213 22 139
3:00.0 819m 1:49.8 264 1207 22 131
6:00.0 821m 1:49.6 266 1214 22 138
9:00.0 822m 1:49.4 267 1217 22 140
12:00.0 820m 1:49.7 265 1211 22 143
15:00.0 821m 1:49.6 266 1214 22 146

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,102m 1:49.7 265 1212 22 146
3:00.0 822m 1:49.4 267 1217 22 140
6:00.0 820m 1:49.7 265 1211 22 144
9:00.0 820m 1:49.7 265 1211 22 148
12:00.0 819m 1:49.8 264 1207 22 149
15:00.0 821m 1:49.6 266 1214 22 151

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,041m 1:51.3 253 1172 22 147
3:00.0 821m 1:49.6 266 1214 22 145
6:00.0 821m 1:49.6 266 1214 22 150
9:00.0 804m 1:51.9 250 1158 22 147
12:00.0 797m 1:52.9 243 1136 22 148
15:00.0 799m 1:52.6 245 1142 22 149

Time Meters Pace Watts Cal/Hr S/M
15:00.0 3,965m 1:53.4 239 1123 22 144
3:00.0 794m 1:53.3 240 1127 22 139
6:00.0 792m 1:53.6 239 1120 22 144
9:00.0 793m 1:53.4 239 1123 22 145
12:00.0 793m 1:53.4 239 1123 22 146
15:00.0 794m 1:53.3 240 1127 22 147

Felt tired and fatigued from the start, legs just had no energy which made everything a big effort. I really felt like quitting after every set, closest I've been to HD'ing for some time. Anyway, this close to the end of the last hard week I just grit my teeth and plodded on, dropped the pace a fair bit on the last set to get through it. Hopefully be recovered by tomorrow ready for a decent weekends graft.

In related news the kids are on holiday this next week so I think we are going camping for a couple of days, possibly going Monday back Wednesday looking at the weather. Right at the start of the taper so shouldn't affect it too much with any luck.
BimIcon...29-05-2021 @ 14:19 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Yesterday evening circuit - 10x10x10

Saturday 29/05/21

Row - 1k WU, 2x10 min AT 5r 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
4:01.5 1,012m 1:59.3 206 1009 25 120

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,867m 1:44.6 305 1351 28 145
2:00.0 573m 1:44.7 305 1349 28 138
4:00.0 573m 1:44.7 305 1349 27 141
6:00.0 574m 1:44.5 306 1354 28 148
8:00.0 574m 1:44.5 306 1354 28 150
10:00.0 574m 1:44.5 306 1354 28 151

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,868m 1:44.6 306 1352 28 151
2:00.0 574m 1:44.5 306 1354 28 143
4:00.0 574m 1:44.5 306 1354 28 149
6:00.0 573m 1:44.7 305 1349 28 153
8:00.0 573m 1:44.7 305 1349 28 156
10:00.0 574m 1:44.5 306 1354 28 156

Time Meters Pace Watts Cal/Hr S/M HR
4:33.4 1,011m 2:15.2 142 787 21 131

Legs still feeling knackered, today was hard work, I'm going to be pissed off with them if they don't recover for tomorrow. I'm very ready for some steady sessions next week.

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