REGISTER
 
You are here: Home → Forum → Training Journals → The Good, The Bad and The Ugly

The Good, The Bad and The Ugly

12345678910 ... 190191192 ... 225226227228229230231232233234235

SparrowIcon...15-11-2020 @ 21:45 
Avatar
always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		Marvellous!

Reps just short enough to manage and give hope, but long and fast enough to have the desired effect.
BimIcon...16-11-2020 @ 14:14 
Avatar
6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Sparrow said:Marvellous!

Reps just short enough to manage and give hope, but long and fast enough to have the desired effect.


Cheers!

It is an excellent workout, you can really pick up the pace on them.

Monday 16/11/20

Row - 2k WU, 3x8 min 4r AT, 1k CD

Time Meters Pace Watts Cal/Hr S/M
7:53.2 2,012m 1:57.5 215 1040 23 126

Time Meters Pace Watts Cal/Hr S/M
24:00.0 6,845m 1:45.1 301 1335 29 155
8:00.0 2,323m 1:43.3 317 1392 29 155
8:00.0 2,268m 1:45.8 295 1316 29 155
8:00.0 2,253m 1:46.5 290 1296 29 154

Time Meters Pace Watts Cal/Hr S/M
4:22.4 1,016m 2:09.1 163 859 21 130

Felt knackered on the first set and pace was a touch slower than the last time I did this workout. Started to feel a bit more lively for the second and third sets which were both slightly faster pace than I've managed before.
SparrowIcon...16-11-2020 @ 18:35 
Avatar
always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		24 minutes at 1:45 average is a lot of rowing at a good pace.
jtIcon...16-11-2020 @ 19:33 
Avatar
old age traveller
Member 332, 7976 posts
Sparrow said:Marvellous!

Reps just short enough to manage and give hope, but long and fast enough to have the desired effect.


You wait till you try this session Mr Sparrow you might change your viewpoint

Grin
jtIcon...16-11-2020 @ 19:33 
Avatar
old age traveller
Member 332, 7976 posts
Post Edited: 16.11.2020 @ 19:34 PM by jt
Sparrow said:Marvellous!

Reps just short enough to manage and give hope, but long and fast enough to have the desired effect.


You wait till you try this session Mr Sparrow you might change your viewpoint

Grin

Some points are with making twice.
BimIcon...16-11-2020 @ 21:39 
Avatar
6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Grin By the time you finish them the row feels like 5 minutes and the rest like 5 seconds!
BimIcon...17-11-2020 @ 16:53 
Avatar
6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Tuesday 17/11/20

Row - 2k WU, 7x2 min 2r TR, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
7:55.1 2,006m 1:58.4 211 1025 23 127

Time Meters Pace Watts Cal/Hr S/M HR
14:00.0 4,314m 1:37.3 379 1605 31 154
2:00.0 620m 1:36.7 386 1629 31 149
2:00.0 620m 1:36.7 386 1629 31 151
2:00.0 620m 1:36.7 386 1629 31 154
2:00.0 620m 1:36.7 386 1629 31 156
2:00.0 620m 1:36.7 386 1629 31 157
2:00.0 613m 1:37.8 373 1584 31 156
2:00.0 602m 1:39.6 354 1516 31 156

Time Meters Pace Watts Cal/Hr S/M HR
4:17.4 1,007m 2:07.8 168 877 21 131

Was meant to be x9 Angry I'd set the pace at sub 1:37 and thought pretty early on it was too fast, I should have just dropped the pace a touch. Anyway, set 6 finished me off pretty much with my legs just not working properly from about half way through, I tried to brave out set 7 but only just managed sub 1:40 and decided that was enough for the day. Looks like the gainz on the faster work are slowing, I'm just going to go off feel from now on as I don't want to be failing sessions if I can help it.
jtIcon...17-11-2020 @ 18:22 
Avatar
old age traveller
Member 332, 7976 posts
5x1.36.7 would make me very happy.

2k countdown
SparrowIcon...17-11-2020 @ 20:14 
Avatar
always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq
Post Edited: 17.11.2020 @ 20:14 PM by Sparrow
What JT said. Hard to call it a session fail, eve if it's not quite what you wanted.

Still productive work.
BimIcon...17-11-2020 @ 23:39 
Avatar
6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Yeah, cheers, I knew I was going to have to stop setting the pace faster every session at some point soon. Comp is 2 weeks on Sat / Sun, not sure which yet.
BimIcon...18-11-2020 @ 14:31 
Avatar
6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 18.11.2020 @ 14:46 PM by Bim
Wednesday 18/11/20

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

Time Meters Pace Watts Cal/Hr S/M HR
7:56.1 2,005m 1:58.7 209 1019 23 122

Time Meters Pace Watts Cal/Hr S/M HR
12:47.0 4,000m 1:35.8 397 1666 30 157
1:35.9 500m 1:35.9 397 1665 30 147
1:36.0 500m 1:35.9 396 1661 30 152
1:36.1 500m 1:36.1 394 1657 30 155
1:35.9 500m 1:35.9 397 1665 30 157
1:36.0 500m 1:35.9 396 1661 30 159
1:35.8 500m 1:35.7 398 1670 31 161
1:35.8 500m 1:35.7 398 1670 31 162
1:35.6 500m 1:35.6 401 1678 31 163

Time Meters Pace Watts Cal/Hr S/M HR
4:15.9 1,011m 2:06.5 173 894 22 137

Ok, so new thinking on the intervals. Up until yesterday I would hit the target time on all intervals no matter what until I either completed the session or failed it. Works well if I can hit them all but makes for an unpleasant / demoralising session if I can't.

From now on if the pace seems too fast and I likely won't manage to finish the session I'll just slow the pace a touch early on Grin. Seems obvious, but I have mental problems when it comes to making a training session easier than I set it out to be Roll-Eyes

Anyway, todays session went much better, last week I averaged 1:36.3, so half a second faster today, 7th set was very tough and the last was flat out.

Quick question, if you were asked which session you should be able to do at a faster pace between these two which would you pick:

1. 9x620m 2r
2. 8x500m 1r
jtIcon...18-11-2020 @ 18:02 
Avatar
old age traveller
Member 332, 7976 posts
Very difficult to choose, mine are very close. Probably the 8x500 just a touch faster
BoarIcon...18-11-2020 @ 18:06 
Avatar
Nothing left in the tank.
Member 5, 25597 posts
Administrator
i think the 2 minutes rest will make the 9 x 620 'easier' although I wouldnt fancy it , i quite like either 500's or 1000's ....im kinda set in my ways
BimIcon...19-11-2020 @ 14:36 
Avatar
6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Having done them I can go faster on the 8x500m 1r by a second or so, but I would never have guessed that. 20% more distance and 100% more rest should surely be easier!

Thursday 19/11/20

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

Time Meters Pace Watts Cal/Hr S/M HR
4:00.7 1,016m 1:58.4 211 1024 22 122

Time Meters Pace Watts Cal/Hr S/M HR
1:00:00 16,153m 1:51.4 253 1170 22 149
20:00.0 5,535m 1:48.4 275 1245 22 149
20:00.0 5,350m 1:52.1 248 1153 22 149
20:00.0 5,268m 1:53.8 237 1115 22 149

Time Meters Pace Watts Cal/Hr S/M HR
4:22.8 1,018m 2:09.0 163 860 21 131

Similar pacing to last week with the second and third sets a touch slower. I'm going to stick to the program, but I feel like swapping one of the AT sessions for another like this could be beneficial. Jt, your glutes must be suffering on the 40min rows, I forget what these can be like sometimes!
SparrowIcon...19-11-2020 @ 17:33 
Avatar
always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq
Post Edited: 19.11.2020 @ 20:30 PM by Sparrow
That does look like a good, staple session that should be very beneficial. Especially because you aren't doing any UT2 work.

12345678910 ... 190191192 ... 225226227228229230231232233234235

You are here: Home → Forum → Training Journals → The Good, The Bad and The Ugly
RETURN TO TOP
© Sugden Barbell 2026 Privacy - Terms & Conditions