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The Good, The Bad and The Ugly

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JonathanIcon...11-11-2020 @ 06:54 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		Having just done my first 5k, I have a newfound awe of maintaining a 1:37 pace for over 5k - well done!
BimIcon...11-11-2020 @ 15:06 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Jonathan said:Having just done my first 5k, I have a newfound awe of maintaining a 1:37 pace for over 5k - well done!


Cheers! Not sure from your comment if you realise it was intervals, 2 minutes on, 2 minutes rest.

Wednesday 11/11/20

Row - 2k WU, 8x500m 1r, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
7:57.3 2,019m 1:58.2 212 1029 22 128

Time Meters Pace Watts Cal/Hr S/M HR
12:50.8 4,000m 1:36.3 391 1646 31 157
1:36.5 500m 1:36.5 389 1640 30 147
1:36.4 500m 1:36.3 391 1644 30 153
1:36.2 500m 1:36.2 393 1653 31 155
1:36.4 500m 1:36.3 391 1644 31 157
1:36.4 500m 1:36.3 391 1644 30 158
1:36.4 500m 1:36.3 391 1644 31 160
1:36.7 500m 1:36.7 387 1632 30 161 Lazy bas***d dropped a stroke at the end
1:35.7 500m 1:35.7 399 1674 31 162

Time Meters Pace Watts Cal/Hr S/M HR
4:17.4 1,018m 2:06.4 173 896 21 137

After yesterdays session I was expecting this to be awful, it was for some unknown reason almost enjoyable! Hard on cardio but not as bad on the legs. After 47 years I still don't know how my body works. Last weeks session the average pace was 1:37 so another decent improvement. I did have just a touch left at the end for a faster last set, HR was high for me though, in fact the highest it has been in this training program. Although I don't think this game will carry on for much longer, under 1:36 next week Eek!
jtIcon...11-11-2020 @ 16:03 
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old age traveller
Member 332, 7976 posts
Dreamy.
BimIcon...12-11-2020 @ 14:45 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Thursday 12/11/20

Row - 1k WU, 3x20 min 3r, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
4:02.4 1,016m 1:59.2 206 1009 23 120

Time Meters Pace Watts Cal/Hr S/M HR
1:00:00 16,215m 1:51.0 256 1180 22 149
20:00.0 5,533m 1:48.4 274 1244 22 148
20:00.0 5,366m 1:51.8 250 1161 22 149
20:00.0 5,315m 1:52.8 243 1137 22 149

Time Meters Pace Watts Cal/Hr S/M HR
4:26.5 1,010m 2:11.9 152 824 22 128

Similar to last weeks session, just a touch slower for each set.
SparrowIcon...12-11-2020 @ 16:44 
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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		Mr Consistent. I bet you could smash a great 10k.
jtIcon...12-11-2020 @ 17:27 
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old age traveller
Member 332, 7976 posts
Sparrow said:Mr Consistent. I bet you could smash a great 10k.


And a great 100m 500m 1000m 2000m etc etc etc

I wonder if Macroth reads this journal?

If he does he alone amongst us knows where Mr Bim "is at"
SparrowIcon...12-11-2020 @ 17:29 
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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
jt said:
And a great 100m 500m 1000m 2000m etc etc etc
I wonder if Macroth reads this journal?
If he does he alone amongst us knows where Mr Bim "is at"


Agree 100%. Macroth, where are you?
BoarIcon...12-11-2020 @ 17:29 
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Nothing left in the tank.
Member 5, 25597 posts
Administrator
yea Bimmster.....throw us a pace that you will aim for on the 2km.... everyone needs a plan
SparrowIcon...12-11-2020 @ 18:30 
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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
Boar said:yea Bimmster.....throw us a pace that you will aim for on the 2km.... everyone needs a plan


Anything over 6:30 and we don't want to know. Grin
BimIcon...12-11-2020 @ 18:46 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Cheers all!

Well last time I pb'd I managed to hold my 500mx8 1r pace. It sounds like I'm setting myself up for failure but I think I should be aiming for low 6:20's, possibly try to hold 1:36 pace and see if / how much I have left at the end?
SparrowIcon...12-11-2020 @ 19:05 
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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 all!

Well last time I pb'd I managed to hold my 500mx8 1r pace. It sounds like I'm setting myself up for failure but I think I should be aiming for low 6:20's, possibly try to hold 1:36 pace and see if / how much I have left at the end?


Sounds like a good plan to me!
BoarIcon...12-11-2020 @ 19:37 
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Nothing left in the tank.
Member 5, 25597 posts
Administrator
Yea, knocking out 8 rounds with 1 min rest (plus a bit left at the end !!) by the time of the comp i would think holding 1:35 is on and on

also ..WHAT software do you use to get the erg data/PM5 in the bottom corner like that ? at first glance i thought you just did the same as me
BimIcon...12-11-2020 @ 23:53 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 12.11.2020 @ 23:54 PM by Bim
Boar, it's Adobe Premiere, I've used it for a while just doing bits and pieces. I tried setting up like yours with the phone in shot but due to stuff I couldn't do it properly. With Premiere it's a bit of a faf but I record on the GoPro, get the phone with Ergdata on to record itself, put each on their own track the resize the Ergdata recording in the corner, jobs a good un.
BimIcon...13-11-2020 @ 13:42 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Friday 13/11/20

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

Time Meters Pace Watts Cal/Hr S/M HR
7:52.6 2,014m 1:57.3 217 1045 22 125

Time Meters Pace Watts Cal/Hr S/M HR
20:00.0 5,741m 1:44.5 307 1355 29 155
10:00.0 2,916m 1:42.8 321 1406 28 155
10:00.0 2,825m 1:46.1 292 1305 29 155

Time Meters Pace Watts Cal/Hr S/M HR
4:18.8 1,014m 2:07.6 168 879 22 132

The AT sessions I'm doing are getting easier, I think it's because I'm more recovered for them, but it could also be because I'm getting used to the shorter faster distances. In the past some of the AT sessions were pretty much a max effort but I had plenty left in the tank today, pb by 15m.
BoarIcon...13-11-2020 @ 15:12 
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Nothing left in the tank.
Member 5, 25597 posts
Administrator
superb work !!

Sounds tricky !! although i am reasonably technically minded ...think i might stick to the manual optionGrin

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