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The Good, The Bad and The Ugly

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SparrowIcon...06-09-2020 @ 21:51 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		Looks horrible.

Do you do a warm up beforehand to raise your HR?
BimIcon...06-09-2020 @ 22:18 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Sparrow said:Looks horrible.

Do you do a warm up beforehand to raise your HR?


Good point, I do usually but got in late tonight and just jumped strait into it, probably had something to do with it.
SparrowIcon...06-09-2020 @ 22:53 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		Allowed you to set a great pace on that first rep though!
BimIcon...07-09-2020 @ 21:22 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Monday 07/09/20

Row - 30 min UT1 - 8082m

Time Meters Pace Watts Cal/Hr S/M H/R
30:00.0 8,082m 1:51.3 253 1172 26 148
6:00.0 1,709m 1:45.3 300 1330 26 145
12:00.0 1,612m 1:51.6 251 1165 22 147
18:00.0 1,597m 1:52.7 244 1141 27 150
24:00.0 1,583m 1:53.7 238 1119 28 149
30:00.0 1,581m 1:53.8 237 1116 27 149

Run - 35 minutes UT2
BimIcon...08-09-2020 @ 20:40 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Tuesday 08/09/20

Skipping - 15 minutes
Circuit - 22 minutes

Row - AT 3x8 min 3 min rest, 1k cool down

Time Meters Pace Watts Cal/Hr S/M
24:00.0 6,642m 1:48.4 275 1245 30 154
8:00.0 2,267m 1:45.8 295 1315 30 153
8:00.0 2,199m 1:49.1 269 1226 30 155
8:00.0 2,176m 1:50.2 261 1197 30 155

HR was up quicker today, no warm up row, but I do it strait after circuits, HR was about 85 when I started the first 8 minute row.
BimIcon...09-09-2020 @ 19:44 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Wednesday 09/09/20

Morning
Row - UT1 - 4x10 min, 2 min rest, 1k cool down.

Time Meters Pace Watts Cal/Hr S/M HR
40:00.0 10,711m 1:52.0 249 1156 26 149
10:00.0 2,761m 1:48.6 273 1238 26 149
10:00.0 2,689m 1:51.5 252 1167 26 148
10:00.0 2,646m 1:53.3 240 1126 25 148
10:00.0 2,616m 1:54.6 232 1098 26 149

Afternoon
Run, UT2, 35 min

Used the HR monitor for the first time whilst running, was pretty much how I thought it would be. Just went into UT1 briefly on a couple of hills. Row felt good, easy work towards the end.
SparrowIcon...09-09-2020 @ 19:52 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		Lovely session. You look to be getting the HR training dialled in to a 't'.
BimIcon...09-09-2020 @ 21:25 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Sparrow said:Lovely session. You look to be getting the HR training dialled in to a 't'.


Cheers! The HR monitor's great, it's easy enough to dial it in with everything on the C2 in front of you, and takes a fair bit of the stress out of training at times. If I have a bad night's sleep or am just feeling a bit crap I still know I'll still be able to complete the session, same HR but meters will be down a touch.
BimIcon...10-09-2020 @ 14:44 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Thursday 10/09/20

Row - 1k warm up, 4x6k AT - 3 min rest, 1k cool down

Time Meters Pace Watts Cal/Hr S/M HR
3:53.7 1,016m 1:55.0 230 1091 29 50

Time Meters Pace Watts Cal/Hr S/M HR
24:00.0 6,786m 1:46.1 293 1308 30 155
6:00.0 1,756m 1:42.5 325 1418 30 154
6:00.0 1,695m 1:46.1 292 1305 30 156
6:00.0 1,675m 1:47.4 282 1270 30 154
6:00.0 1,660m 1:48.4 275 1244 30 154

Time Meters Pace Watts Cal/Hr S/M HR
4:20.4 1,009m 2:09.0 163 860 23 134

Nice session, not half as horrible as I was expecting.
jtIcon...10-09-2020 @ 20:38 
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old age traveller
Member 332, 7976 posts
Good work going on Mr Bim, what distance have you got your eye on for your next pb?
BimIcon...11-09-2020 @ 00:20 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
jt said:Good work going on Mr Bim, what distance have you got your eye on for your next pb?


Main focus at the moment is a 2k around Xmas, but as that is ages away I'm going to have a crack at the couple you suggested, a 60 minute and a half marathon. Not sure when, and I'm not going to do any specific training for them, I'm just going to try and fit them in when I feel good, and not disrupt the program I'm on too much. I have upped my k's a fair bit recently, so I'm hoping that will get me through them both without crippling myself Grin I might also get a 5k in, my pb at the moment is 17:50, and I know I could take 10+ seconds off that at the moment on a good day.
BimIcon...11-09-2020 @ 17:43 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Friday 11/09/20

Row - UT1 - 3x 20 min, 3 min intervals, 1k cool down

Time Meters Pace Watts Cal/Hr S/M HR
1:00:00 15,754m 1:54.2 235 1107 24 149
20:00.0 5,353m 1:52.0 249 1155 23 149
20:00.0 5,218m 1:54.9 230 1092 24 148
20:00.0 5,183m 1:55.7 226 1076 24 150

Getting increasingly uncomfortable by the end, glutes / legs going numb, the rest of me was fine Grin

Circuit - 10x10x10 - 25 minutes, finished me off for the day
BimIcon...12-09-2020 @ 11:44 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Saturday 12/09/20

Run - 20 min UT2

Row - 1k warm up, 2x10 min AT 4 min rest, 2k cool down

Time Meters Pace Watts Cal/Hr S/M HR
3:50.1 1,002m 1:54.8 231 1095 27 129

Time Meters Pace Watts Cal/Hr S/M
20:00.0 5,663m 1:45.9 294 1312 29 154
10:00.0 2,870m 1:44.5 306 1354 29 152
10:00.0 2,792m 1:47.4 282 1270 29 155

Time Meters Pace Watts Cal/Hr S/M
8:46.0 2,020m 2:10.1 159 845 24 129

Horrible session Grin cardio felt fully recovered from yesterday but the glutes / legs weren't, I had all on even getting to my target HR. Anyway, another one in the bag. I was thinking of doing 2x30 min UT1 tomorrow, but unless I feel a fair bit more recovered I might just drop in a UT2 session.
SparrowIcon...12-09-2020 @ 13:39 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		It's surprising how much the longer rows kills the glutes and legs.
jtIcon...12-09-2020 @ 18:07 
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old age traveller
Member 332, 7976 posts
Tasty tens, I reckon you will do half past five for 5k when you are up for it.

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