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The Good, The Bad and The Ugly

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BimIcon...14-06-2021 @ 21:29 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 14.06.2021 @ 21:29 PM by Bim
Monday 14/06/21

Row - UT1 - 15 min

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,122m 1:49.1 269 1225 22 141
3:00.0 825m 1:49.0 270 1227 22 129
6:00.0 823m 1:49.3 268 1221 22 139
9:00.0 825m 1:49.0 270 1227 22 145
12:00.0 824m 1:49.2 269 1224 22 146
15:00.0 826m 1:48.9 271 1231 22 149

Feeling fine after yesterday, slight tiredness in the legs but not very noticeable.

Bench
Warm ups
60x35 x35 x40
BimIcon...15-06-2021 @ 17:15 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Tuesday 15/06/21

Row - 2x1k WU, 3x100m max, 500m CD

Time Meters Pace Watts Cal/Hr S/M HR
0:15.7 100m 1:18.5 724 2790 61 111

Time Meters Pace Watts Cal/Hr S/M HR
0:15.0 100m 1:15.0 830 3155 64 103 - pb

Time Meters Pace Watts Cal/Hr S/M HR
0:15.0 100m 1:15.0 830 3155 56 125

So the on the first one the weights I had on the end of the C2 fell off half way through, I carried on but it was sliding about all over the place. I was happy with the second, a 0.2 pb and on the third I was delighted as the PM5 said 14.9, it felt like had been massively cheated when it showed up as 15.0 later, funny how it never knocks any time OFF. Steady day again tomorrow the 1k Thursday is the current plan.
jtIcon...15-06-2021 @ 20:48 
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old age traveller
Member 332, 7873 posts
I wedge my erg in, block of wood each end against opposing walls.

I reckon if you spent a bit of time honing your 100m tekkers you can go much faster.

Do you want a 1k time prediction?

2.55
BimIcon...15-06-2021 @ 21:52 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
I did go with the wedge option on the second and third, but I'm in a long awkward room, it involved several bits of wood and a surf board Grin I also changed the foot position, drag factor was 212 on the second one and 186 on the third.

I wasn't nervous about the 1k at all, until you go and mention 2:55 Eek I guess I was thinking more 2:58, but I think you may closer based off my 2k
BimIcon...16-06-2021 @ 19:46 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Wednesday 16/06/21

Steady 15 min UT2

Time Meters Pace Watts Cal/Hr S/M
15:00.0 3,753m 1:59.9 203 998 20
3:00.0 746m 2:00.6 199 985 20
6:00.0 745m 2:00.8 199 983 20
9:00.0 747m 2:00.4 200 988 20
12:00.0 753m 1:59.5 205 1005 20
15:00.0 762m 1:58.1 212 1031 20
BimIcon...17-06-2021 @ 16:53 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Thursday 17/06/21

Row - 2x1k WU, 1k max

Time Meters Pace Watts Cal/Hr S/M HR
3:54.4 1,007m 1:56.3 222 1064 25 126

Time Meters Pace Watts Cal/Hr S/M HR
3:51.0 1,007m 1:54.6 232 1098 26 134

Time Meters Pace Watts Cal/Hr S/M HR
2:58.5 1,000m 1:29.2 492 1994 37 155 - pb
0:35.4 200m 1:28.5 505 2037 37 146
0:35.4 400m 1:28.5 505 2037 37 155
0:35.7 600m 1:29.2 492 1994 37 159
0:35.9 800m 1:29.7 484 1966 35 161
0:36.0 1,000m 1:30.0 480 1952 40 157

Thought I would go pretty hard from the start, a little too hard as it turned out Happy I didn't blow up too bad, I think 1:32 was on the screen as I finished. Reasonably happy, a 2 second pb and first time under 3 minutes! I guess I might be coming off my peak a touch as well.
jtIcon...17-06-2021 @ 17:59 
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old age traveller
Member 332, 7873 posts
Thats a splendid time, apologies for over reaching!!!!!!

I based it on your 2 x500 rather than the 2k.

When you get a minute or 2 would you post your 2k times over the last year Including HR Etc? I think you started off around 6.47?
BimIcon...17-06-2021 @ 19:27 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 17.06.2021 @ 19:28 PM by Bim
jt said:Thats a splendid time, apologies for over reaching!!!!!!

I based it on your 2 x500 rather than the 2k.

When you get a minute or 2 would you post your 2k times over the last year Including HR Etc? I think you started off around 6.47?


Cheers jt! And no problem, that's the first time for a long time you haven't been bang on, your predictions are appreciated.

I think these are all of the pb's in the last year, no HR monitor for the first one. the rest are interesting reading as the most recent one is the only one I had a proper taper for. I'm pretty sure that's why I was able to push the HR more on that one, the legs just had more to give before they died. I've sent you a training partner request on the C2 site, not sure how I've not done it before Grin I think it will let you look through any of my sessions you want to.

June 25, 2020
Time Meters Pace Watts Cal/Hr S/M
6:47.3 2,000m 1:41.8 332 1440 29
1:41.4 500m 1:41.4 336 1455 30
1:41.7 1,000m 1:41.7 333 1445 28
1:41.8 1,500m 1:41.8 332 1441 28
1:42.3 2,000m 1:42.3 327 1425 29

August 10, 2020
Time Meters Pace Watts Cal/Hr S/M
6:37.2 2,000m 1:39.3 357 1530 31 158
1:37.8 500m 1:37.8 374 1587 32 154
1:39.4 1,000m 1:39.4 356 1526 30 158
1:39.2 1,500m 1:39.2 359 1533 30 160
1:40.7 2,000m 1:40.7 343 1479 31 160

December 05, 2020
Time Meters Pace Watts Cal/Hr S/M
6:27.0 2,000m 1:36.7 386 1630 34 159
1:35.8 500m 1:35.7 398 1670 34 156
1:36.6 1,000m 1:36.6 388 1636 32 160
1:37.3 1,500m 1:37.3 380 1607 33 160
1:37.3 2,000m 1:37.3 380 1607 35 160

April 25, 2021
Time Meters Pace Watts Cal/Hr S/M
6:21.6 2,000m 1:35.3 403 1687 32 158
1:36.1 500m 1:36.1 394 1657 31 154
1:35.3 1,000m 1:35.2 404 1691 31 159
1:35.3 1,500m 1:35.2 404 1691 32 161
1:35.0 2,000m 1:35.0 408 1704 32 161

June 13, 2021 12:13:00
Time Meters Pace Watts Cal/Hr S/M
6:19.0 2,000m 1:34.7 411 1716 33 162
1:34.8 500m 1:34.8 411 1713 32 158
1:35.1 1,000m 1:35.1 407 1700 31 162
1:34.8 1,500m 1:34.8 411 1713 32 164
1:34.3 2,000m 1:34.3 417 1736 35 165
jtIcon...18-06-2021 @ 18:56 
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old age traveller
Member 332, 7873 posts
Thanks I have accepted the request, Turns out I had some others I wonder if a notification is sent to a long defunct e-mail address?

I had a feeling your most recent 2k had the highest HR.
Great to see such magnificent improvement, makes me think sometime I will get back on the road to sub 6.30.Wink
BimIcon...19-06-2021 @ 00:48 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
jt said:Thanks I have accepted the request, Turns out I had some others I wonder if a notification is sent to a long defunct e-mail address?

I had a feeling your most recent 2k had the highest HR.
Great to see such magnificent improvement, makes me think sometime I will get back on the road to sub 6.30.Wink


When I sent you the request I had 2 waiting for me from random people that I wasn't notified about.

Cheers jt, I'm sure you could do, if you had managed to get the taper right this time I don't think you would have been far off. It's tough though and I'm not sure how you could practice a taper other than to just try a different approach next time.

Couple of videos from the last week:

100m pb



1k pb
jtIcon...19-06-2021 @ 20:12 
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old age traveller
Member 332, 7873 posts
Post Edited: 19.06.2021 @ 20:13 PM by jt
Thanks for sharing the vids, Your first pull could definitely be improvedHappy

Try 10x100 with tweaks on each start till you are hitting 1.45 or below.
BimIcon...19-06-2021 @ 21:31 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Good idea, I'll give that a go.

Friday 18/06/21

Run
9 min UT1 - 1 min fast x3 no breaks

Circuit - 10x10x10
macrothIcon...20-06-2021 @ 19:20 
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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
Bim said:Thursday 17/06/21

Row - 2x1k WU, 1k max

Time Meters Pace Watts Cal/Hr S/M HR
3:54.4 1,007m 1:56.3 222 1064 25 126

Time Meters Pace Watts Cal/Hr S/M HR
3:51.0 1,007m 1:54.6 232 1098 26 134

Time Meters Pace Watts Cal/Hr S/M HR
2:58.5 1,000m 1:29.2 492 1994 37 155 - pb
0:35.4 200m 1:28.5 505 2037 37 146
0:35.4 400m 1:28.5 505 2037 37 155
0:35.7 600m 1:29.2 492 1994 37 159
0:35.9 800m 1:29.7 484 1966 35 161
0:36.0 1,000m 1:30.0 480 1952 40 157

Thought I would go pretty hard from the start, a little too hard as it turned out Happy I didn't blow up too bad, I think 1:32 was on the screen as I finished. Reasonably happy, a 2 second pb and first time under 3 minutes! I guess I might be coming off my peak a touch as well.


That's a reasonable fly and die for a 1k, and a great time regardless!
BimIcon...21-06-2021 @ 09:49 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Cheers macroth.

Saturday
Squats - 3 second pause
60x10
60x10
60x10

Sunday 20/06/21

Run - 20 min UT1
BimIcon...21-06-2021 @ 19:10 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Monday 21/06/21

Row - 20 min

Time Meters Pace Watts Cal/Hr S/M
20:00.0 5,739m 1:44.5 306 1354 28 150
4:00.0 1,146m 1:44.7 305 1349 28 138
8:00.0 1,147m 1:44.6 306 1351 28 147
12:00.0 1,148m 1:44.5 306 1354 28 153
16:00.0 1,148m 1:44.5 306 1354 28 156
20:00.0 1,151m 1:44.2 309 1362 28 159

Fancied just holding 1:45 pace on a slightly longer row, passed through 5k in 17:26 which is only a couple of seconds outside pb time.

Bench - 2 second pause
20x20
40x10
60x10
80x5
100x6
100x6
100x6

Evening run
5k - 27 minutes, 2 loops of the park, they have the exercise stations so I did x15 pullups each time round.

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