The Good, The Bad and The Ugly
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| Sparrow |  | ... | 29-11-2020 @ 13:11 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Lovely 1ks. I like the new technique, but like Jonathan I don't really know what I'm talking about. I'd prefer to let someone with more experience provide advice, but it does look like you could go a bit closer before you begin to pull. I know what you mean about the breathing though. | ||
| Bim | | ... | 29-11-2020 @ 14:12 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Cheers Sparrow, I think I'm going to be messing with the technique for a while, it seems each session I'm changing something a little. Today I tried pulling the handle to the sternum rather than the upper chest as Johnathan suggested. It actually felt pretty good and there was definitely less fatigue in the shoulders and rear delts. Sunday 29/11/20 Run - 20 min UT2 / 1 Row - 1k WU, 8x45s 45r, 1k @ 2k race pace, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 4:00.3 1,018m 1:58.0 213 1032 22 131 Time Meters Pace Watts Cal/Hr S/M HR 6:00.0 1,985m 1:30.6 469 1915 36 147 0:45.0 248m 1:30.7 469 1913 40 138 0:45.0 248m 1:30.7 469 1913 39 144 0:45.0 248m 1:30.7 469 1913 36 145 0:45.0 248m 1:30.7 469 1913 35 147 0:45.0 248m 1:30.7 469 1913 33 148 0:45.0 248m 1:30.7 469 1913 33 151 0:45.0 248m 1:30.7 469 1913 33 152 0:45.0 249m 1:30.3 474 1932 36 152 Time Meters Pace Watts Cal/Hr S/M HR 3:11.8 1,000m 1:35.9 397 1665 32 147 Time Meters Pace Watts Cal/Hr S/M HR 4:27.0 1,018m 2:11.1 155 834 21 128 Got an average of 1:31 on these last week for 16, thought I'd pick the pace up just a touch and do x8. Took about 5 minutes rest after before doing the 1k, it was a tough row but with some left in the tank. I'm going to have to be careful to not set off too fast on race day, 1:32ish pace feels very easy at the start but I'll pay for it big time if I go any faster than 1:35 I think. | ||
| Jonathan | | ... | 29-11-2020 @ 16:24 |
 the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Happy to be able to make a useful suggestion. I've tried pulling lower and higher and higher doesn't seem to result in more speed, only more fatigue. So it's a 2k you're entered into? What is your target time for raceday? | ||
| Bim | | ... | 29-11-2020 @ 19:31 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Jonathan said:So it's a 2k you're entered into? What is your target time for raceday? Yep, a 2k next Saturday. I'll be happy with anything under 6:30, I think if I hit it on a good day 6:25ish might be possible. I'll try setting off at 1:36 pace and see how long I can hold on! To be honest though I'm just waiting for jt and Boar to tell me what to do, they've been pretty accurate predicting my times / distances so far  | ||
| Sparrow | | ... | 29-11-2020 @ 20:10 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Jonathan - I can't do the pull to the sternum either. It doesn't feel as powerful and feels more tiring. Bim - I think you can definitely go under 6:30. Sounds like you've already got a plan with the 1:36 pace in mind. Just believe, hold the pace and embrace the pain. | ||
| jt | | ... | 29-11-2020 @ 20:30 |
 old age traveller Member 332, 7867 posts | Sparrow said:Jonathan - I can't do the pull to the sternum either. It doesn't feel as powerful and feels more tiring. Bim - I think you can definitely go under 6:30. Sounds like you've already got a plan with the 1:36 pace in mind. Just believe, hold the pace and embrace the pain. 6.30 is a given, the real question is will 6.20 fall next week? I have tried tinkering with my tekkers but find I always slip back into my comfy style the handle hits below the sternum all is good. I try the long stroke with a lean back and high handle and get knackered very quick. | ||
| Jonathan | | ... | 29-11-2020 @ 20:45 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | 6:20 would be blisteringly quick. The thought of trying that myself brings me out in a cold sweat. | ||
| Jonathan | | ... | 29-11-2020 @ 20:45 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Post Edited: 29.11.2020 @ 20:47 PM by Jonathan Edit: posted twice.I'm going to say 6:22, to put my hat into the ring. | ||
| Bim | | ... | 30-11-2020 @ 14:35 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Monday 30/11/20 Cheers all Low 6:20 is the aim then  I'm already dreading this!Row - 2k WU, 2k AT, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 8:13.7 2,019m 2:02.2 192 959 23 126 Time Meters Pace Watts Cal/Hr S/M HR 6:43.6 2,000m 1:40.9 341 1472 31 150 1:38.2 500m 1:38.2 370 1572 34 146 1:39.3 1,000m 1:39.3 357 1530 31 151 1:42.4 1,500m 1:42.4 326 1421 30 152 1:43.6 2,000m 1:43.6 315 1383 30 153 Time Meters Pace Watts Cal/Hr S/M HR 4:28.4 1,008m 2:13.1 148 810 21 131 After sticking with Rathburn for the last 12 weeks I might as well do the proper taper for the comp. Today was meant to be just 5 min AT, 2k is close enough  It says to try and avoid lactic as much as you can in the last week so I backed off a little as I could start to feel it in the legs. | ||
| Boar | | ... | 30-11-2020 @ 15:33 |
 Nothing left in the tank. Member 5, 25568 posts Administrator | Cheers all Grin Low 6:20 is the aim then Eek I'm already dreading this! with plenty in your race, you will deffo be fighting with various people as they set off too fast ... speed up at the end .... and everything inbetween , I imagine your final 300m romp for the finishline will be very impressive I have never done any decent taper for comps, infact i tend to panic that i will lose fitness and go hard 2 days befor the race !! I was planning a nice 1500m @ race pace tomorrow , but if avoiding lactic acid build up is the thing it may not be the best ...although from tuesday to saturday should be enough time for my legs to chill out. | ||
| Bim | | ... | 01-12-2020 @ 14:47 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Boar said:I have never done any decent taper for comps, infact i tend to panic that i will lose fitness and go hard 2 days befor the race !! I was planning a nice 1500m @ race pace tomorrow , but if avoiding lactic acid build up is the thing it may not be the best ...although from tuesday to saturday should be enough time for my legs to chill out. Yeah, it's still plenty of time! Tuesday 01/12/20 Row - 2k WU, 1k TR, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 8:04.5 2,013m 2:00.3 201 991 24 128 Time Meters Pace Watts Cal/Hr S/M HR 3:07.0 1,000m 1:33.5 428 1773 33 149 - pb 0:37.5 200m 1:33.7 425 1761 34 141 0:37.6 400m 1:34.0 421 1750 34 149 0:37.8 600m 1:34.5 415 1727 32 152 0:37.3 800m 1:33.2 432 1785 32 153 0:36.8 1,000m 1:32.0 449 1846 33 154 1k Cool down Decided to just do a 1k instead of the 3 minutes. Thought I'd do it at race pace (1:36 ), but that felt so slow at the start I just picked it up a bit. The whole row felt reasonably controlled with some left in the tank. I did push a little at the end to duck under 3:07 (the monitor said 3:06.9 when I finished) but not much. | ||
| jt | | ... | 01-12-2020 @ 15:25 |
old age traveller Member 332, 7867 posts | A nice casual PB How does it compare to your 3.07.2? SR HR etc I could look through your log but then conversation will be lost! | ||
| Bim | | ... | 01-12-2020 @ 16:04 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Good question jt, I'd not checked, so here they are next to each other. Todays Time Meters Pace Watts Cal/Hr S/M HR 3:07.0 1,000m 1:33.5 428 1773 33 149 0:37.5 200m 1:33.7 425 1761 34 141 0:37.6 400m 1:34.0 421 1750 34 149 0:37.8 600m 1:34.5 415 1727 32 152 0:37.3 800m 1:33.2 432 1785 32 153 0:36.8 1,000m 1:32.0 449 1846 33 154 12/08/20 Time Meters Pace Watts Cal/Hr S/M HR 3:07.2 1,000m 1:33.6 427 1768 33 150 0:37.1 200m 1:32.7 439 1809 34 142 0:37.5 400m 1:33.7 425 1761 30 149 0:37.7 600m 1:34.2 418 1738 32 153 0:37.6 800m 1:34.0 421 1750 34 154 0:37.3 1,000m 1:33.2 432 1785 34 155 They are quite similar looking at that, my HR today was one beat slower pretty much throughout, the S/M is very similar as well. I'm surprised to be honest, I'm going to test my 1k next week but I'll be surprised if I can't take 4 seconds or so off todays time. | ||
| jt | | ... | 02-12-2020 @ 16:25 |
old age traveller Member 332, 7867 posts | That is surprising, I guess the big difference is in the last 200 being fastest (recent) From your recent training I think 3.02 is doable. Any plans for a 500? 1.22? | ||
| Jonathan | | ... | 02-12-2020 @ 17:52 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | jt said:That is surprising, I guess the big difference is in the last 200 being fastest (recent) From your recent training I think 3.02 is doable. Any plans for a 500? 1.22? I would say that 3:02.6 is about Bim's limit at the moment. Going faster than that is really, really tough  | ||
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