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The Good, The Bad and The Ugly

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BimIcon...17-10-2020 @ 11:04 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Sparrow said:
Nice session. I’m going to follow your led and work in getting my SR down because mine is starting to drift up too.


Yeah, slightly less cardio / more strength, it was pretty tough going.
BimIcon...17-10-2020 @ 13:06 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Saturday 17/10/20

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

Time Meters Pace Watts Cal/Hr S/M
7:52.4 2,020m 1:56.9 219 1053 23 128

Time Meters Pace Watts Cal/Hr S/M
20:00.0 5,726m 1:44.7 304 1346 28 154?
10:00.0 2,905m 1:43.2 318 1393 28 155?
10:00.0 2,821m 1:46.3 291 1301 28 155?

Time Meters Pace Watts Cal/Hr S/M
4:17.5 1,019m 2:06.3 174 897 21 125

I think my HR monitor is dying, it's been pretty infallible in general but it's screwed up twice in the last few sessions :/ it was just very patchy today updating every 30 / 60 seconds.

Saturday morning sessions don't agree with me, but with the new WU regime this felt better than previous ones, 25m pb although I had to guess at HR to a small extent.
SparrowIcon...17-10-2020 @ 15:55 
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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		You're on a roll with these sessions now!
jtIcon...17-10-2020 @ 19:29 
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old age traveller
Member 332, 7865 posts
Looking forward to seeing 3000m in 10 minutes. Sure it won't be long.
BimIcon...18-10-2020 @ 21:13 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Yeah, cheers Sparrow, I'm going well at the moment, just need to hold it together for a couple more months.

jt said:Looking forward to seeing 3000m in 10 minutes. Sure it won't be long.


It would be a max effort, which I don't want to do at the moment. I'll just go for it in a few weeks when I'm feeling decent on one of them.
BimIcon...18-10-2020 @ 21:18 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Sunday 18/10/20

Run - 20 min UT2

Bench
20x20
20x20
40x10
60x5
100x10
100x10
100x10
Shoulder not feeling great, I think rowing is causing a little tightness, took some warming up

Squats
20x10
60x5
100x5
102x5
140x5
150x5

Pendlay rows
50x20
50x20
50x20

Feeling a touch tired / lethargic today, guess it's been a hard weeks training.
BimIcon...19-10-2020 @ 21:08 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Monday 19/10/20

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

Time Meters Pace Watts Cal/Hr S/M HR
4:02.5 1,016m 1:59.3 206 1008 23 111

Time Meters Pace Watts Cal/Hr S/M HR
30:00.0 8,102m 1:51.0 255 1178 22 149
6:00.0 1,708m 1:45.3 299 1329 23 149
12:00.0 1,631m 1:50.3 260 1196 22 148
18:00.0 1,597m 1:52.7 244 1141 22 149
24:00.0 1,577m 1:54.1 235 1110 22 149
30:00.0 1,589m 1:53.2 241 1128 22 ?

Time Meters Pace Watts Cal/Hr S/M HR
4:17.5 1,018m 2:06.4 173 895 21 134

HR monitor patchy again but good enough to go off

Run - 20 min UT2
BimIcon...20-10-2020 @ 18:53 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Tuesday 20/10/20

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

Time Meters Pace Watts Cal/Hr S/M HR
7:53.6 2,011m 1:57.7 214 1037 23 127

Time Meters Pace Watts Cal/Hr S/M HR
24:00.0 6,846m 1:45.1 301 1335 29 154
6:00.0 1,805m 1:39.7 353 1514 30 152
6:00.0 1,697m 1:46.0 293 1309 29 155
6:00.0 1,670m 1:47.7 280 1261 29 154
6:00.0 1,674m 1:47.5 282 1268 28 156

Time Meters Pace Watts Cal/Hr S/M HR
8:41.9 2,014m 2:09.5 161 853 22 130

Somehow I managed to do Thursdays session today, this should have been 3x8 min AT, daydreaming while I was setting it up. Legs were feeling the pace big time and overall pace was slower than last week. I've thought for a while I'm generally in worse shape on a Tuesday after squatting on a Sunday, anyway I'll do the 8x3 min on Thursday and see how that goes.
BimIcon...21-10-2020 @ 19:44 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Wednesday 21/10/20

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

Time Meters Pace Watts Cal/Hr S/M HR
3:57.4 1,015m 1:56.9 219 1053 23 122

Time Meters Pace Watts Cal/Hr S/M HR
1:00:00 16,122m 1:51.6 251 1165 22 149
15:00.0 4,152m 1:48.3 275 1246 22 149
15:00.0 4,018m 1:51.9 249 1157 22 149
15:00.0 3,972m 1:53.2 241 1128 22 149
15:00.0 3,981m 1:53.0 242 1134 22 149

Time Meters Pace Watts Cal/Hr S/M HR
4:20.2 1,019m 2:07.6 168 878 21 133

Birthday today, I'd asked for a new HR monitor, got a Garmin one which I used for this session. Quite good, the strap is a touch more robust than the Tickr but apart from that very similar. The one difference the strap does make is I can wear it under my chest, across the sternum without it slipping down, which means no more rubbing Grin
jtIcon...21-10-2020 @ 20:40 
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old age traveller
Member 332, 7865 posts
Happy Bornday.
BimIcon...22-10-2020 @ 15:01 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 22.10.2020 @ 15:02 PM by Bim
Cheers jt!

Thursday 22/10/20

Row - 2k WU, 3x8 min 4 min rest AT, 2k CD

Time Meters Pace Watts Cal/Hr S/M HR
7:55.4 2,016m 1:57.9 214 1034 23 126

Time Meters Pace Watts Cal/Hr S/M HR
24:00.0 6,841m 1:45.2 300 1333 28 155
8:00.0 2,347m 1:42.2 327 1426 29 154
8:00.0 2,260m 1:46.1 292 1305 28 155
8:00.0 2,235m 1:47.3 283 1272 28 155

Time Meters Pace Watts Cal/Hr S/M HR
8:29.0 2,022m 2:05.8 176 904 22 134

Good session and only 5m shorter than the 4x6 min on Tuesday. Plenty of power in the legs so no trouble getting the HR up and overall a 44m pb. I'm unsure as to whether I should carry on pushing squats on a Sunday, after swapping todays and Tuesdays session it seems there is little doubt they are negatively affecting rowing Mon / Tues at least, is it worth it for any possible long term gainz?
SparrowIcon...22-10-2020 @ 17:37 
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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		Belated happy birthday and a couple of cracking sessions!
BimIcon...23-10-2020 @ 15:04 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 23.10.2020 @ 17:31 PM by Bim
Cheers Sparrow!

Friday 23/10/20

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

Time Meters Pace Watts Cal/Hr S/M HR
4:01.6 1,019m 1:58.5 210 1023 22 126

Time Meters Pace Watts Cal/Hr S/M HR
1:00:00 16,139m 1:51.5 252 1168 22 148
20:00.0 5,460m 1:49.8 264 1207 22 149
20:00.0 5,342m 1:52.3 247 1150 22 149
20:00.0 5,336m 1:52.4 246 1147 22 148

Time Meters Pace Watts Cal/Hr S/M HR
4:22.1 1,012m 2:09.4 161 854 21 130

It sure does make these UT1 sessions different doing them at 22 S/M, feels like they are hitting the spot.

Circuit - 30 minutes - 10x10x10
BimIcon...23-10-2020 @ 17:47 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Just entered the British Rowing Indoor Championships - 2K 5/6th December oh yeah!
BoarIcon...23-10-2020 @ 17:55 
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Walk your talk
Member 5, 25557 posts
Administrator
Bim said:Just entered the British Rowing Indoor Championships - 2K 5/6th December oh yeah!


Excellent stuff ! I will enjoy watching your race and knocking out a smashing time !

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