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The Good, The Bad and The Ugly

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BimIcon...08-10-2020 @ 13:57 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Thursday 08/10/20

Row - 1k WU, 4x6 min 3 min rest AT, 2k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:54.7 1,016m 1:55.5 227 1081 23 127

Time Meters Pace Watts Cal/Hr S/M
24:00.0 6,878m 1:44.6 305 1350 29 154
6:00.0 1,802m 1:39.8 351 1508 29 153 Grin
6:00.0 1,715m 1:44.9 303 1341 29 154
6:00.0 1,686m 1:46.7 288 1289 28 155
6:00.0 1,674m 1:47.5 282 1268 28 153

2k cool down - 8 minutes

Previous best distance was 6,854m so a 24m pb and about 100m further than a month ago. Very tough session, my leg stamina is catching up with my cardio so while the first couple of sets weren't flat out I wasn't holding much back. Setting off with the first couple of minutes at 1:38ish pace makes me feel quite panicky Roll-Eyes
jtIcon...08-10-2020 @ 14:40 
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old age traveller
Member 332, 7976 posts
Super recent sessions, you must be tempted to do a 2k soon? If not I admire your ability to stick to the plan.
BimIcon...08-10-2020 @ 17:11 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
jt said:Super recent sessions, you must be tempted to do a 2k soon? If not I admire your ability to stick to the plan.


I'm going to hold off on it jt. Pretty soon (2 weeks I think) I swap in some faster work and one of the sessions is 3x2k TR, hopefully I'll be ducking under my old pb on some of those.
SparrowIcon...08-10-2020 @ 19:39 
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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		Excellent session!

It's a shame you can't change the monitor mid-set and say to it, "Actually, let me just carry on to 2k please."

That would come in handy on many occasions.
BimIcon...09-10-2020 @ 15:00 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 09.10.2020 @ 17:29 PM by Bim
Sparrow said:Excellent session!

It's a shame you can't change the monitor mid-set and say to it, "Actually, let me just carry on to 2k please."

That would come in handy on many occasions.


I've thought about that before, but more along the lines of stopping at 2k on a 5k row Grin


Friday 09/10/20

Row - 1k WU, 3x20 min 3 min rest UT1, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:56.2 1,018m 1:56.0 224 1071 23 113

Time Meters Pace Watts Cal/Hr S/M HR
1:00:00 16,280m 1:50.5 259 1191 26 148
20:00.0 5,528m 1:48.5 274 1242 27 149
20:00.0 5,391m 1:51.2 254 1173 26 149
20:00.0 5,362m 1:51.8 250 1159 26 147

Time Meters Pace Watts Cal/Hr S/M HR
4:27.4 1,012m 2:12.1 152 822 21 123

Having a good week this week, 163m pb and 526m further than same session a month ago. Funny because when I started I felt a little fatigued from yesterdays session.


Evening
10x10x10
SparrowIcon...09-10-2020 @ 18:13 
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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		Ha ha! In all seriousness, it would be good if you could change it mid-set through voice activation.

That's a great session. An hour around 1:50 is seriously good. It would be interesting to see what you could do on a 60-minute, all-out effort.
BimIcon...09-10-2020 @ 19:44 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Sparrow said:Ha ha! In all seriousness, it would be good if you could change it mid-set through voice activation.

That's a great session. An hour around 1:50 is seriously good. It would be interesting to see what you could do on a 60-minute, all-out effort.


Cheers, and yeah, I will do one probably Xmas time, those 3 minute rests make a big difference though! I can really pick up the pace for 5 minutes once I start again.
SparrowIcon...09-10-2020 @ 20:12 
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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		I know what you mean about the tests but have faith you will smash it regardless of that. You can then enjoy a merry Christmas! Grin
jtIcon...09-10-2020 @ 20:23 
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old age traveller
Member 332, 7976 posts
Sparrow said:Ha ha! In all seriousness, it would be good if you could change it mid-set through voice activation.

That's a great session. An hour around 1:50 is seriously good. It would be interesting to see what you could do on a 60-minute, all-out effort.


Handle UP rather than down!

I am running out of superlatives. (for mr bims training)
BimIcon...10-10-2020 @ 14:21 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Cheers Team BOAR!

Saturday 10/10/20

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

Time Meters Pace Watts Cal/Hr S/M HR
3:56.0 1,012m 1:56.6 221 1059 23 125

Time Meters Pace Watts Cal/Hr S/M HR
20:00.0 5,701m 1:45.2 300 1333 29 153
10:00.0 2,891m 1:43.7 313 1377 29 151
10:00.0 2,809m 1:46.7 287 1288 29 154

Time Meters Pace Watts Cal/Hr S/M HR
4:07.1 1,010m 2:02.3 191 958 21 138

Todays session was one of the most horrible in some time Grin. I had a drink last night for the first time since I've been doing this program, not a load but enough to be feeling it this morning. Thought I would have to quit a couple of minutes into the first set but pushed through and actually wasn't feeling too bad by the middle of the second set. Anyway another distance pb somehow by 38m. Day off from rowing tomorrow.
jtIcon...10-10-2020 @ 16:56 
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old age traveller
Member 332, 7976 posts
After 30 years of hangovers I don't envy you.

one of my unmet targets (maybe next year) is 3000m in 10 minutes 1.40 nice.
SparrowIcon...10-10-2020 @ 18:07 
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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		Nice session, Bim. Just long enough at that horrible pace where you want to quit but can sort of keep going. Grin

Is 151 AT for you? 149 is my UT1, unless I can get my max HR up a bit.

That's a nice goal, JT. If I can get my 2k under 6:30, I may have a go at that.
BimIcon...10-10-2020 @ 23:39 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Sounds like a nice one to go for jt, doable in the not too far future.

Sparrow said:Is 151 AT for you? 149 is my UT1, unless I can get my max HR up a bit.


Yes it is, roughly for me:

UT1 135 - 149
AT 149 - 155
TR 156 - 168
AN 169 - 175

That is off resting pulse 39 Max pulse 175

On the UT1 sessions at the moment I'm not really having a problem getting my pulse to the upper limit and holding it there for the session. If I'm feeling fatigued though I can definitely have a problem getting my pulse to the upper limit on the AT work. My legs can feel totally knackered, breathing can be very heavy and I'm putting in a near max effort and my pulse will hover around 151 for quite some time before eventually getting up to 154/155. Honestly I think the TR work I've got coming in a couple of weeks time is just basically going to be flat out for me, and even then I know I'm going to really struggle to get it up to the 160 mark. I'm not sure how I feel about it to be honest!
BimIcon...11-10-2020 @ 21:20 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Sunday 11/10/20

Run - 20 min UT1/2

Cellar

Bench
20x20
40x10
60x5
100x10
100x10
100x10

Squat
20x5
60x10
100x5
140x5
140x5
150x5

Pendlay rows
50x20
50x20
50x20

No belt or sleeves etc on squats at the moment, baby weights but think I should be able to push it up to 180+ for 5's without too much trouble. Just going to creep it up with either reps or weights each week.
BimIcon...12-10-2020 @ 15:55 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Monday 12/10/20

Row - 1k WU, 30 min UT1, 2k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:54.5 1,017m 1:55.2 228 1086 24 129

Time Meters Pace Watts Cal/Hr S/M HR
30:00.0 8,100m 1:51.1 255 1178 27 148
6:00.0 1,734m 1:43.8 313 1376 28 148
12:00.0 1,627m 1:50.6 258 1189 27 149
18:00.0 1,585m 1:53.5 239 1122 27 149
24:00.0 1,580m 1:53.9 237 1114 27 148
30:00.0 1,575m 1:54.2 234 1106 26 149

Time Meters Pace Watts Cal/Hr S/M HR
8:17.9 2,014m 2:03.6 185 937 22 136

Bit achy but soon warmed up into it

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