The Good, The Bad and The Ugly
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| Bim |  | ... | 06-12-2020 @ 13:37 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Cheers all! Saturday 05/12/20 Row - 1k pre WU, 2k WU, 2k max, 1k CD Time Meters Pace Watts Cal/Hr S/M 6:27.0 2,000m 1:36.7 386 1630 34 159 1:35.8 500m 1:35.7 398 1670 34 156 1:36.6 1,000m 1:36.6 388 1636 32 160 1:37.3 1,500m 1:37.3 380 1607 33 160 1:37.3 2,000m 1:37.3 380 1607 35 160 Here is the race with the BRIC video and commentary scalped from YouTube: I did a 1k WU pretty soon after getting up (a pre warm up  ) just to get going and the usual 2k WU before the race. I was pretty happy with my performance and gave everything I had, I was totally done in afterwards. I'm reasonably happy with the pacing, I might have gone out a touch too fast but thought 6:25 or just under was possible so I paced it for that. Couple of things about the race, you definitely lose a half second or so at the start, it took nearly half a minute of hard rowing to get my 500m split under 1:36, this would usually take a few seconds. As Boar says there is a lot of nervous energy wasted before the start, despite a few minutes rest after my warm up my pulse was 110 when I started. I think a more relaxed approach would be better although actually achieving that might be a problem.Anyway, onwards and upwards, I've got a couple of in reach targets for 2k now I feel with 6:20 as a target for BRIC next year. I'm going to have a week of faffing about on the rower, going to take a couple of easy pb's and then start the same program jt and Sparrow are on, the Advanced Rathburn. The program I was on has been fantastic but I do think it could have done with a little less fast interval work and a little more UT1 work over the last few weeks. | ||
| Boar | | ... | 06-12-2020 @ 15:30 |
 Nothing left in the tank. Member 5, 25597 posts Administrator | great vid, excellent too see you empty thise tanks , that last 80m was on fumes alone !! | ||
| Jonathan | | ... | 06-12-2020 @ 18:19 |
 the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Great video that. This all being new to me, the commentary was excellent and you certainly grafted to the max for your PB. Do you think you'll have a go for a 6:20 before the BRIC next year? | ||
| jt | | ... | 06-12-2020 @ 19:17 |
 old age traveller Member 332, 7976 posts | Nice to see you suffering in the last quarter, I must say my tekkers at the end is very similar close your eyes and hang on! Looking forward to seeing those "cheap" pbs this week. | ||
| Bim | | ... | 06-12-2020 @ 21:32 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Boar said: great vid, excellent too see you empty thise tanks , that last 80m was on fumes alone !!Felt like the last 200m were on fumes! I was rowing as hard as I could and watching the 500m split just gradually get slower and slower. Jonathan said:Great video that. This all being new to me, the commentary was excellent and you certainly grafted to the max for your PB. Do you think you'll have a go for a 6:20 before the BRIC next year? I'll probably not have another good go at one for a few months, plan is the 6 month Rathbone program and I'll probably do one after that. I'm guessing that won't get me below 6:20 though, maybe low 6:20's with any luck and take it from there. jt said:Nice to see you suffering in the last quarter, I must say my tekkers at the end is very similar close your eyes and hang on! Looking forward to seeing those "cheap" pbs this week. I was just concentrating on keeping moving and eventually it would end I'm looking forward to doing them, had to hold back on attempting a 1k today, felt up for it but I know that would be daft after yesterday. Day off today and if I'm feeling decent I'll do one tomorrow. | ||
| Bim | | ... | 07-12-2020 @ 13:53 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Yesterday afternoon Run - 20 minutes UT1/2 Cellar session Bench 20x20 40x10 60x25 60x25 60x25 60x26 Speed squats 20x10 60x10 60x10 60x10 60x10 60x10 Monday 07/12/20 Row - 2k WU, 1k flat out, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 8:48.9 2,048m 2:09.1 163 859 24 127 Time Meters Pace Watts Cal/Hr S/M HR 3:00.7 1,000m 1:30.3 475 1933 38 157 - pb Time Meters Pace Watts Cal/Hr S/M HR 5:15.0 1,016m 2:35.0 94 623 19 123 Felt ok today so thought I'd give my 1k pb a go. Like an idiot I did the same thing with the PM5 as I did a few weeks ago and set it up for 1k intervals instead of a set piece. It uploaded correctly to the C2 website this time, but doesn't give the split details. I just can't cope when I'm under any type of pressure  . Anyway, it all went well, I'll sync it up on a video later to check, but I think I went through 500m in 1:29.??, and it was another case of blowing up in the last 100m and just hanging on. Felt like a good attempt at sub 3 min, should get it next time! | ||
| Jonathan | | ... | 07-12-2020 @ 14:00 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Bim said: Time Meters Pace Watts Cal/Hr S/M HR 3:00.7 1,000m 1:30.3 475 1933 38 157 - pb Superb! So close to breaking the 3-minute barrier and enough to pip me too. I shall have to double down to break that 3-minute barrier post haste! I do find that of all the distances, 1k is possibly the worst. It's a prolonged, awful sprint where you build a colossal oxygen deficit. | ||
| Bim | | ... | 07-12-2020 @ 14:41 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Jonathan said: Superb! So close to breaking the 3-minute barrier and enough to pip me too. I shall have to double down to break that 3-minute barrier post haste! I do find that of all the distances, 1k is possibly the worst. It's a prolonged, awful sprint where you build a colossal oxygen deficit. Cheers! You should beat me to sub 3 minutes, I think it was a decent attempt today so I won't be having another go at it for a while, I reckon you've got 6 months before I do it, and you'll probably do it in 6 weeks . I actually don't mind 1k too much, it feels very similar to a 2k to me, but just for half as long! | ||
| jt | | ... | 07-12-2020 @ 17:20 |
old age traveller Member 332, 7976 posts | Superb, I would say that trumps your 6.27 by some way. 500 next? 4 minutes? 10 minutes? 5k? etc etc | ||
| Bim | | ... | 07-12-2020 @ 21:09 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 07.12.2020 @ 21:09 PM by Bim jt said:Superb, I would say that trumps your 6.27 by some way. 500 next? 4 minutes? 10 minutes? 5k? etc etc Cheers jt, and I agree. At least it leaves a soft(ish) pb to take next time I do a fast 2k. I'm going to do a fast 500m on Wednesday I think and a 5k Friday and probably call that it for now. I've improved the speed work a lot over the last few weeks, but my UT1 work says I've lost a little fitness on the longer rows. I'll probably try 30 min / 10k in a month or two when I've got a decent chunk of distance work done again. Evening Run - 30 min UT1 | ||
| Bim | | ... | 08-12-2020 @ 23:34 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Tuesday 08/12/20 Row - 1k WU, 2x15 min 3r UT1, 1k CD Time Meters Pace Watts Cal/Hr S/M 30:00.0 8,030m 1:52.0 249 1155 23 148 15:00.0 4,073m 1:50.4 260 1193 23 148 15:00.0 3,957m 1:53.7 238 1119 23 147 Time Meters Pace Watts Cal/Hr S/M 4:40.3 1,066m 2:11.4 154 830 25 139 Nice bit of UT1 work although the distances are both down a bit from a couple of weeks ago. Going off this I'm going to leave to 5k pb attempt until after I've done the first block of UT1 and UT2 work, my longer distance fitness is definitely down a bit from what it was a month ago. Jt, do you take any breaks on the UT2 work? | ||
| Jonathan | | ... | 09-12-2020 @ 00:00 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Post Edited: 09.12.2020 @ 00:00 AM by Jonathan Bim said:Tuesday 08/12/20 Row - 1k WU, 2x15 min 3r UT1, 1k CD Time Meters Pace Watts Cal/Hr S/M 30:00.0 8,030m 1:52.0 249 1155 23 148 15:00.0 4,073m 1:50.4 260 1193 23 148 15:00.0 3,957m 1:53.7 238 1119 23 147 Time Meters Pace Watts Cal/Hr S/M 4:40.3 1,066m 2:11.4 154 830 25 139 Nice bit of UT1 work although the distances are both down a bit from a couple of weeks ago. Going off this I'm going to leave to 5k pb attempt until after I've done the first block of UT1 and UT2 work, my longer distance fitness is definitely down a bit from what it was a month ago. Jt, do you take any breaks on the UT2 work? Do you reckon the focus on the 2k has been at the detriment of the longer distance fitness? I find that there is a big difference in approach and feel between 2k and 30 minutes. Solid 15 min splits. I've got a bit of a mental block about sets at the moment and find it easier to just stay on the machine and do it all in one go. Anyway, there was talk of cheap pbs this week. Which one's next Paul?! | ||
| Bim | | ... | 09-12-2020 @ 14:30 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 09.12.2020 @ 14:32 PM by Bim Jonathan said: Do you reckon the focus on the 2k has been at the detriment of the longer distance fitness? I find that there is a big difference in approach and feel between 2k and 30 minutes. Solid 15 min splits. I've got a bit of a mental block about sets at the moment and find it easier to just stay on the machine and do it all in one go. Anyway, there was talk of cheap pbs this week. Which one's next Paul?! Well in the program I've just done the first 8 weeks had a lot of UT1 work, 3x15 min, 2x30 min, 3x20 min etc and I was doing it 4x a week. For the last 7 weeks now (I think) I've been doing a lot of faster interval work mainly and only 1 UT1 session a week, so the longer distances are bound to suffer a little. I've just seen a gradual drop off in pace while working off HR, not a load but enough to not want to do a 5k attempt! Next pb got taken today, a nice little 500m, I thought no point in killing myself so I just cruised in at 1:22.4 Wednesday 09/12/20 Row - 4x1k WU, 500m max, 1k CD Time Meters Pace Watts Cal/Hr S/M 1:22.4 500m 1:22.4 626 2453 52 149 - pb 0:16.1 100m 1:20.5 671 2609 52 127 0:15.7 200m 1:18.5 724 2790 53 153 0:16.1 300m 1:20.5 671 2609 52 155 0:16.8 400m 1:24.0 591 2332 50 157 0:17.7 500m 1:28.5 505 2037 51 155 Did the warm up faffing about with form, I can hold the new stroke as long as I want now up to about UT1 pace, after that it starts to break down once I am under reasonable stress. I think long term I'm going to be able to swap to it for everything, but times / distances will suffer for a while at first. I did the the 500m as planned and went flat out from the start It felt great for a while, about 200m or so, and then it quickly got awful. The last 100m or so just felt like I was stirring soup, everything was moving fast, but there was no power, I crossed the line at 1:31 pace  . Anyway, happy with the time, it's the first time I've done a flat out 500m so something to aim for next time. | ||
| jt | | ... | 09-12-2020 @ 15:31 |
old age traveller Member 332, 7976 posts | Another super time, that last 100 is truly awful. I prefer to pick my pace (say I think I can do 1.25 I will aim to go no lower than 1.24) I reckon it is better than going flat out at least for me anyway. With the UT2 work I just split it 60 think 2x30 80 2x40 90 3x30 Nice to get a quick stretch drink dry pants etc etc. | ||
| Bim | | ... | 09-12-2020 @ 15:58 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 09.12.2020 @ 16:00 PM by Bim Cheers jt!I would have never considered doing this for a race that lasts anything over 30 seconds until recently, I've always raced at a flat pace / negative split in other stuff I've done. The only reason I tried it this way on the 500m (I did it on the 1 min as well) was the best guys seem to do it this way in rowing on the very short distances. Take a look at this from last weekend, this is the guy that came first: https://regatta.time-team.nl/bric/2020/erg/r5d4b0770-00fd-45b4-8776-01351e0c6886.php You can check out the other competitors here, just click on the little graph thing to the right of their result: https://regatta.time-team.nl/bric/2020/results/e1809cc84-8e01-40b3-a485-aee161db89e1.php If I had the willpower I'd do another one in a couple of days and try to keep a flat pace and compare them, but I'm not sure I do. | ||
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