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The Good, The Bad and The Ugly

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jtIcon...23-10-2020 @ 18:30 
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old age traveller
Member 332, 7976 posts
Boar said:
Excellent stuff ! I will enjoy watching your race and knocking out a smashing time !


Shall we have a guess? 6.28.2
BimIcon...24-10-2020 @ 17:05 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Cheers Boar!

Jt, I shall try to pace it for that exact time Grin

Saturday 24/10/20

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

Time Meters Pace Watts Cal/Hr S/M HR
7:58.1 2,012m 1:58.8 209 1018 23 127

Time Meters Pace Watts Cal/Hr S/M HR
20:00.0 5,663m 1:45.9 294 1312 29 155
10:00.0 2,895m 1:43.6 315 1382 29 154
10:00.0 2,767m 1:48.4 275 1245 28 156

Time Meters Pace Watts Cal/Hr S/M HR
4:29.4 1,019m 2:12.1 152 821 21 129

Not a good morning, just felt I didn't have much energy and the legs started to pack in big time on the second set, few m's down on last week. Still, HR was good so target achieved, glad to be taking tomorrow off though.

This week was the last week of the 7 week pre-comp phase, I now have an 8 week comp phase, this is definitely changeable but at the moment it's looking like this:


Week 8 - 26th Oct
Mon
3x8 min AT, 4 min rest - 2ndNov 23rdNov 14thDec
2x10 min AT, 5 min rest - 9thNov 30thNov 21stDec
3x2k AT, 3:30 min rest - 16thNov 7thDec 
Tues
9x2 min TR, 2 min rest
Wed
8x500 AN, 1 min rest
Thurs
3x20 min UT1, 3 min rest
Fri
3x2k AT, 3:30 min rest - 2ndNov 23rdNov 14thDec
3x8 min AT, 4 min rest - 9thNov 30thNov 21stDec
2x10 min AT, 5 min rest - 16thNov 7thDec
Sat
5x1k TR, 3:15 min rest
Sun
16x45 sec, 45 sec rest, AN

Oh the joy Roll-Eyes
BoarIcon...24-10-2020 @ 17:11 
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Nothing left in the tank.
Member 5, 25597 posts
Administrator
that is comprehensive !!

I think you will be faster than 6:28
jtIcon...24-10-2020 @ 19:26 
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old age traveller
Member 332, 7976 posts
Boar said:that is comprehensive !!

I think you will be faster than 6:28


I and to agree but did not want to "over pressure"

That programme looks lovely, I think I may have to follow it next year new start an all that.
SparrowIcon...25-10-2020 @ 09:24 
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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
Bim said:Cheers Boar!

Jt, I shall try to pace it for that exact time Grin

Saturday 24/10/20

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

Time Meters Pace Watts Cal/Hr S/M HR
7:58.1 2,012m 1:58.8 209 1018 23 127

Time Meters Pace Watts Cal/Hr S/M HR
20:00.0 5,663m 1:45.9 294 1312 29 155
10:00.0 2,895m 1:43.6 315 1382 29 154
10:00.0 2,767m 1:48.4 275 1245 28 156

Time Meters Pace Watts Cal/Hr S/M HR
4:29.4 1,019m 2:12.1 152 821 21 129

Not a good morning, just felt I didn't have much energy and the legs started to pack in big time on the second set, few m's down on last week. Still, HR was good so target achieved, glad to be taking tomorrow off though.

This week was the last week of the 7 week pre-comp phase, I now have an 8 week comp phase, this is definitely changeable but at the moment it's looking like this:


Week 8 - 26th Oct
Mon
3x8 min AT, 4 min rest - 2ndNov 23rdNov 14thDec
2x10 min AT, 5 min rest - 9thNov 30thNov 21stDec
3x2k AT, 3:30 min rest - 16thNov 7thDec 
Tues
9x2 min TR, 2 min rest
Wed
8x500 AN, 1 min rest
Thurs
3x20 min UT1, 3 min rest
Fri
3x2k AT, 3:30 min rest - 2ndNov 23rdNov 14thDec
3x8 min AT, 4 min rest - 9thNov 30thNov 21stDec
2x10 min AT, 5 min rest - 16thNov 7thDec
Sat
5x1k TR, 3:15 min rest
Sun
16x45 sec, 45 sec rest, AN

Oh the joy Roll-Eyes


Should sleep well that week!
BimIcon...25-10-2020 @ 11:54 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
jt said:That programme looks lovely, I think I may have to follow it next year new start an all that.


A good variety in it for sure, there seem to be a lot of high intensity / less lengthy sessions so I'll be interested to see how my recovery goes.
BimIcon...25-10-2020 @ 11:58 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Boar said:that is comprehensive !!

I think you will be faster than 6:28


I have to have it all set out with a main goal in mind Boar or I tend to drift.

Sub 1:37 pace, I'm panicking already Grin
SparrowIcon...25-10-2020 @ 13:30 
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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
Bim said:
I have to have it all set out with a main goal in mind Boar or I tend to drift.
Sub 1:37 pace, I'm panicking already Grin


Good luck with that. Grin
jtIcon...26-10-2020 @ 19:44 
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old age traveller
Member 332, 7976 posts
Bim said:
I have to have it all set out with a main goal in mind Boar or I tend to drift.
Sub 1:37 pace, I'm panicking already Grin


Looking forward to seeing what pace you have on 9x2 and 8x500 I predict FAST
BimIcon...26-10-2020 @ 21:17 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Monday 26/10/20

Row - 2k Wu, 3x8k 4 min rest AT, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
24:00.0 6,811m 1:45.7 296 1319 29 154
8:00.0 2,344m 1:42.3 326 1422 29 153
8:00.0 2,240m 1:47.1 285 1279 29 153
8:00.0 2,226m 1:47.8 279 1261 28 155

Time Meters Pace Watts Cal/Hr S/M HR
4:24.7 1,009m 2:11.1 155 833 22 130

Bike with kids - 1 hr
BimIcon...27-10-2020 @ 00:42 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		I shall do my best jt, I'm kind of looking forward to them, and kind of dreading them at the same time Grin
BimIcon...27-10-2020 @ 14:34 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 27.10.2020 @ 14:36 PM by Bim
Tuesday 27/10/20

Ramble out with the kids 3hrs, damp but fun.

Row - 2k WU, 9x2 min 2 min rest TR, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
7:54.0 2,018m 1:57.4 216 1043 23 131

Time Meters Pace Watts Cal/Hr S/M HR
18:00.0 5,498m 1:38.2 369 1571 31 153
2:00.0 625m 1:35.9 396 1661 30 147
2:00.0 633m 1:34.7 411 1714 31 151
2:00.0 620m 1:36.7 386 1629 31 152
2:00.0 610m 1:38.3 368 1565 32 152
2:00.0 608m 1:38.6 364 1553 31 154
2:00.0 601m 1:39.8 352 1510 31 153
2:00.0 596m 1:40.6 343 1480 31 153
2:00.0 602m 1:39.6 354 1516 31 155
2:00.0 605m 1:39.1 359 1534 31 156

Time Meters Pace Watts Cal/Hr S/M HR
4:17.7 1,008m 2:07.8 168 876 22 131

I had forgotten what these type of sessions were like! I tried to get my HR up to TR range early on, which is 155 - 168 but failed, and totally bolloxed myself doing it. By set three I knew I was in trouble and the rest of the session was pretty unpleasant. Shame I couldn't dig in a bit more on set 7 to keep them all under 1:40 pace, but at the time it just felt impossible. It wasn't my cardio holding me back, although it did hit it hard, but my legs were exhausted.

Anyway, lesson learned, I'm going to have to go for a flat time to hit on these types of sessions rather than HR or I'm just going to blow up on them, and I haven't the willpower to face that every session. Average time this session was 1:38.2, so keep them all under 1:38 next week for the win.
jtIcon...27-10-2020 @ 18:27 
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old age traveller
Member 332, 7976 posts
Very nice, the only thing I can suggest to get the HR up is a lower stroke rate but that (as you know) will kill the quads quicker.

I am normally in the correct HR band by rep 3.

You will do sub 1.38 easy when paced evenly.
SparrowIcon...27-10-2020 @ 18:47 
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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		Still a great session!

What does the pace guide recommend? Grin
BimIcon...27-10-2020 @ 20:06 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Yeah, cheers jt, I knew I was going to have problems with HR on these as I sometimes even struggle getting it up to AT levels. I've thought about pre exhausting myself with a tough warmup, say 3-4k at 1:45 pace. I know I would be able to get my HR up after that, but firstly that would be a very tough row just on its own, and secondly power / speed would suffer big time on the main session.

Sparrow, Pace Guide for 2k
6:36 - 1:39
6:32 - 1:38
6:28 - 1:37

So I guess ducking under 1:37 average is the target for the next few weeks.

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