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jtIcon...29-05-2021 @ 19:58 
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old age traveller
Member 332, 7875 posts
Another lovely AT session.

Have fun camping, where about are you heading?
BimIcon...30-05-2021 @ 15:13 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Cheers jt!

We're going to Borrowdale, just South of Derwent**ter. Plan is to park up near Seatoller and head into the mountains for a couple of days, Great Gable and Green Gable are both really nice walks and Scarfell Pike is close by as well. We used to do wild camping a lot but this will be the first time camping out on the tops with the kids, my dad's coming along as well, can't wait for it Happy



Sunday 30/05/21

Row - 2x1k WU, 4x4 min TR, 1k CD

Time Meters Pace Watts Cal/Hr S/M
3:53.4 1,013m 1:55.2 229 1087 26 132

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,218m 1:38.5 366 1559 30 145
1:00.0 305m 1:38.3 368 1565 31 137
2:00.0 304m 1:38.6 364 1553 30 145
3:00.0 304m 1:38.6 364 1553 30 149
4:00.0 305m 1:38.3 368 1565 29 149

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,218m 1:38.5 366 1559 31 146
1:00.0 304m 1:38.6 364 1553 31 125
2:00.0 305m 1:38.3 368 1565 31 152
3:00.0 304m 1:38.6 364 1553 30 153
4:00.0 305m 1:38.3 368 1565 30 154

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,227m 1:37.7 374 1587 31 151
1:00.0 307m 1:37.7 375 1590 31 142
2:00.0 306m 1:38.0 371 1578 31 151
3:00.0 307m 1:37.7 375 1590 31 155
4:00.0 307m 1:37.7 375 1590 30 157

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,241m 1:36.6 387 1632 31 151
1:00.0 311m 1:36.4 390 1641 31 140
2:00.0 307m 1:37.7 375 1590 31 152
3:00.0 307m 1:37.7 375 1590 30 156
4:00.0 318m 1:34.3 417 1734 32 157

Time Meters Pace Watts Cal/Hr S/M
5:12.0 1,003m 2:35.5 93 620 16 119

I felt I needed some type of plan for today, so after looking through old sessions I thought starting at 1:39 pace and dropping a split for each set would be good. Pretty much as soon as I set off 1:39 felt a little sandbaggy so I dropped it a second which felt better for TR pace. Rest of the sets I hit the planned pace on and maxed out on the last set. Legs pretty jellified (again) by the end so mission accomplished.

That's the end of the properly hard sessions now for this program, the next 2 weeks are a taper with the odd short hard bit of work thrown in. The program has pushed me really well, and I've managed constant improvements on the AN and TR work. It also feels like now is the right time to taper, I'm feeling pretty battered at the moment and very much in need of some steady sessions.
SparrowIcon...30-05-2021 @ 15:39 
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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
What a great build up over the last few weeks. You’ve done some mega hard sessions and must be primed for another 2k PB after your taper. Great work, Bim!
jtIcon...30-05-2021 @ 19:12 
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old age traveller
Member 332, 7875 posts
Those 4's were super awesome 1241m just wow!!!

You might as well do the BG round tomorrow while you are in the areaWink
BimIcon...30-05-2021 @ 20:35 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Sparrow, you should be a motivational speaker, 2k pb is going down!

Cheers jt, I'd been thinking about todays session for a few days so it was good to get it done. After we talked about the BG on here I was having a chat to my dad about it. He's planning to do it some time this summer, but as a couple of day walk carrying kit and camping on the way round. I may be tempted to try and tag along depending on when he's doing it.
BimIcon...31-05-2021 @ 21:25 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Monday 31/05/21

Row - 2x12 min UT1

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,285m 1:49.5 266 1215 22 137
3:00.0 821m 1:49.6 266 1214 22 128
6:00.0 821m 1:49.6 266 1214 22 137
9:00.0 822m 1:49.4 267 1217 22 141
12:00.0 821m 1:49.6 266 1214 22 144

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,288m 1:49.4 267 1217 22 144
3:00.0 823m 1:49.3 268 1221 22 139
6:00.0 822m 1:49.4 267 1217 22 143
9:00.0 821m 1:49.6 266 1214 22 147
12:00.0 822m 1:49.4 267 1217 22 150

So, setting off for the Lakes early tomorrow morning, back Thursday Grin Several hours of UT2 work each day I guess, I have an overpacked 42lb rucksack to haul about with me.
macrothIcon...01-06-2021 @ 07:58 
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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
Sounds like you've reached a nice place in your training, and a few days of hiking is a great physical/mental break before the rest of your taper. I'm looking forward to your new 2k PB!
BimIcon...03-06-2021 @ 19:16 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Cheers macroth, it was just what I needed, first day off the rower since Xmas day!

Great time in the lakes, a few hours walking each day with a decent pack on and I'm reasonably achy in a few places Grin

Thursday 03/06/21

After sorting out what sessions I've missed I'm swapping a couple about to drop UT1 and UT2 instead of a couple of the faster sessions this week. So today I did:

Row - 1k WU, 6 min AT, 1k CD

Time Meters Pace Watts Cal/Hr S/M
3:50.2 1,005m 1:54.5 233 1101 26 126

Time Meters Pace Watts Cal/Hr S/M
6:38.8 2,000m 1:39.7 353 1515 30 151
1:39.8 500m 1:39.8 352 1511 31 143
1:39.7 1,000m 1:39.7 353 1515 30 151
1:39.6 1,500m 1:39.6 354 1519 30 153
1:39.6 2,000m 1:39.6 354 1519 30 157

Time Meters Pace Watts Cal/Hr S/M
4:51.3 1,010m 2:24.2 117 701 21 115

Went just above AT on the last split. Felt ok, I need a decent kip though and a few steady days, which is luckily what I have got!
SparrowIcon...04-06-2021 @ 06:59 
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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 ‘feeler’ row. Now you just need to do it again, but around 20 seconds faster...
BimIcon...04-06-2021 @ 15:48 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 04.06.2021 @ 16:29 PM by Bim
That's exactly what I thought after I had finished it! A reasonably tough set, and to think I need to go 5 seconds /500m faster is a little daunting.

Friday 4/06/21

Row - 2x1k WU, 2x500m AN, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:56.0 1,013m 1:56.4 221 1062 25 135

Time Meters Pace Watts Cal/Hr S/M HR
1:20.6 500m 1:20.6 668 2600 45 124
0:15.8 100m 1:19.0 710 2743 45 106
0:15.6 200m 1:17.9 738 2838 46 109
0:15.9 300m 1:19.5 697 2697 45 124
0:16.4 400m 1:22.0 635 2484 44 141
0:16.8 500m 1:24.0 591 2332 46 141

Time Meters Pace Watts Cal/Hr S/M HR
1:24.8 500m 1:24.8 574 2275 41 124
0:17.1 100m 1:25.5 560 2227 42 107
0:16.8 200m 1:24.0 591 2332 39 117
0:16.9 300m 1:24.5 580 2296 39 126
0:16.9 400m 1:24.5 580 2296 43 135
0:17.0 500m 1:25.0 570 2261 42 135

Time Meters Pace Watts Cal/Hr S/M HR
5:49.1 1,009m 2:52.9 68 532 18 110

Thought I should be able to do a decent 500m pb so went for it from the start. Felt pretty awesome until about the 300m mark when things went downhill reasonably quickly Grin I think 1:26 was on the screen as I finished so I didn't blow up as badly as I thought I might. Anyway, happy with 1:20.6 although the bas***d monitor did say 1:20.5! I was stuffed even after 10+ minutes rest and just tried to keep the second set under 1:25 pace. Hopeful I'll have another attempt at this in a couple of weeks time, I think it was a decent attempt but the legs aren't 100% yet from the last few days, it has nothing at all to do with macroth being 0.2 ahead of me Happy

Just checked, 1st world ranking Grin
macrothIcon...04-06-2021 @ 16:51 
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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
Brilliant 500m!

Looks a bit like a slow start and too fast in the middle compared to how people usually pace it, but either way, on any given day you should be able to squeeze out a 10th or three.

Better make it four, just in case the PM steals one again Tongue
jtIcon...04-06-2021 @ 20:59 
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old age traveller
Member 332, 7875 posts
Some very very tasty sessions going down.

IF I were your coach I would put the 2k on ice

And do a 1k Grin
BimIcon...05-06-2021 @ 20:24 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Cheers macroth, jt!

I need some practice on fast starts macroth, I think I need to shorten the first couple of strokes a little, let me know what you think on the vid. I wasn't trying to hold back at all. And when you put it like that 0.4s seems like a lot to improve Grin

Jt, that did actually cross my mind after the 500. I think I am better at 1k than 2k but then again I have to give 6:20 my best shot I think. I'm going to be more busy with work soon and don't think it's likely I'll be able to commit to a program like Rathburn again for a while.

Yesterdays 500m:




Saturday 05/06/21

Row - 1k WU, 1x4 min race pace, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:55.0 1,003m 1:57.1 218 1049 26 124

Time Meters Pace Watts Cal/Hr S/M HR
4:00.0 1,266m 1:34.7 411 1714 33 149
1:00.0 317m 1:34.6 413 1721 33 139
2:00.0 316m 1:34.9 409 1707 32 149
3:00.0 317m 1:34.6 413 1721 32 154
4:00.0 317m 1:34.6 413 1721 33 154

Time Meters Pace Watts Cal/Hr S/M HR
5:05.7 1,015m 2:30.5 102 652 20 116

Hard 4 minutes, but expected after the 500 yesterday I guess.
jtIcon...05-06-2021 @ 20:51 
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old age traveller
Member 332, 7875 posts
Another great session.

I note your first pull is 1.49, you can definitely improve on that with some practice.

Did you try putting the foot holders up a hole or 2?
SparrowIcon...06-06-2021 @ 20:38 
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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
That's a great 500m row! Well done Bim.

Tasty 4 mins too - the 2k PB is well and truly on!

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