The Good, The Bad and The Ugly

Sparrow said:I agree about the longer warm up for AT work. I think 10-12 minutes is what 'the guide' recommends for AT work.

Bim said:
I know it's mainly just a guide, but AT work is meant to be:
Overall time - 18-24 min
Medium intervals 6-10 min
HR 80-85%
SR 24-28
I'm doing three AT sessions a week at the moment, 3x8 min, 4x6 min and 2x10 min. The hardest one is without fail the one I've just done I approach each one with trepidation!

Bim said:Wednesday 14/10/20

Row - 1k WU, 4x15 min UT1, 3 min rest, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:54.6 1,019m 1:55.1 229 1089 24 126

Time Meters Pace Watts Cal/Hr S/M HR
1:00:00 16,299m 1:50.4 260 1194 26 149
15:00.0 4,173m 1:47.8 279 1260 26 149
15:00.0 4,059m 1:50.8 257 1183 26 150
15:00.0 4,033m 1:51.5 252 1167 25 149
15:00.0 4,034m 1:51.5 252 1167 26 148

Time Meters Pace Watts Cal/Hr S/M HR
4:23.0 1,012m 2:09.9 160 849 21 129

Got a new strap for my HR monitor as the old one can rub and sometimes slip down. Seems better so far, just a generic one from Amazon. I'm starting to get a couple of blisters that may or may not cause a problem, I'm going to ignore them for now.

Sparrow said:
Sorry, I meant the warm up for AT work to get your HR up higher.

Sparrow said:
That is a very tasty session! How hard was the first rep?

Bim said:
Cheers! I try to get up to 149 HR pretty quick, so the first 3 - 4 minutes are hard work, I'm usually 1:40ish pace until I hit it. After that I'm still having to work, but it's not too hard.

Sparrow said:
Should you be having to do that though? I though pacing was key on timed pieces.

Bim said:
Very good question! The way I see it if I'm doing a UT1 session then the object isn't to cover the most distance, or go at the best pace, the whole point is to have my heart working at a certain rate. So I try to hit that rate as soon as I can, within reason If I go over the UT1 HR then I put in less effort until it drops again. I'm not sure if it's the best way, in fact I asked jt a similar question a while ago, but it seems to be working ok.

Sparrow said:
Certainly can't argue with the results!
Do you think it's a good idea to do some pieces at a set pace every now and again?

Bim said:
Very good question! The way I see it if I'm doing a UT1 session then the object isn't to cover the most distance, or go at the best pace, the whole point is to have my heart working at a certain rate. So I try to hit that rate as soon as I can, within reason If I go over the UT1 HR then I put in less effort until it drops again. I'm not sure if it's the best way, in fact I asked jt a similar question a while ago, but it seems to be working ok.

Bim said:Friday 16/10/20

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

Time Meters Pace Watts Cal/Hr S/M HR
4:09.6 1,018m 2:02.5 190 953 22 118

Time Meters Pace Watts Cal/Hr S/M HR
1:00:00 16,079m 1:51.9 249 1158 22 149
20:00.0 5,471m 1:49.6 265 1213 22 148
20:00.0 5,329m 1:52.5 245 1143 22 149
20:00.0 5,279m 1:53.6 238 1120 22 150

Time Meters Pace Watts Cal/Hr S/M HR
4:30.3 1,019m 2:12.6 150 816 21 128


I've been letting my S/M on UT1 work drift up over the last month or so to 26-28, time to get it back down. This was 22 S/M throughout, it made for a tougher row for sure, even though pace was slower. 22 S/M on UT1 from now on

10x10x10