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The Good, The Bad and The Ugly

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jtIcon...09-12-2020 @ 16:12 
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old age traveller
Member 332, 7976 posts
Imagine how much faster the best guys would be if they took the sensible old man approach!
JonathanIcon...09-12-2020 @ 17:35 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Bim said:

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

I did the the 500m as planned and went flat out from the start Grin 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 Eek. Anyway, happy with the time, it's the first time I've done a flat out 500m so something to aim for next time.


I believe the term is fly and die! You certainly provided an exemplary example of that with 10 seconds the difference between your fastest and slowest split. From what others have said though, this seems to be the way to do a 500m. I made the mistake of getting my pace up to 1:20 and holding at that, rather than going faster and also assuming I'd be able to hold that to the end.

Well done Grin
BimIcon...09-12-2020 @ 21:30 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
jt said:Imagine how much faster the best guys would be if they took the sensible old man approach!


You are usually right about these things jt, I shall do another attempt on probably Saturday with a far flatter pace, 1:22.0 sounds good, see how it goes. I did die rather badly still quite far out.

Jonathan said:
I believe the term is fly and die! You certainly provided an exemplary example of that with 10 seconds the difference between your fastest and slowest split. From what others have said though, this seems to be the way to do a 500m. I made the mistake of getting my pace up to 1:20 and holding at that, rather than going faster and also assuming I'd be able to hold that to the end.
Well done Grin


Cheers! I'll see if it's the better way for me in a few days...
SparrowIcon...09-12-2020 @ 21:52 
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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		Some fantastic PBs falling this week, Bim!

It's great to see you cashing out the benefits of all your hard work recently.
BimIcon...09-12-2020 @ 22:46 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 09.12.2020 @ 22:47 PM by Bim
Sparrow said:Some fantastic PBs falling this week, Bim!

It's great to see you cashing out the benefits of all your hard work recently.


Yeah, cheers, it's good to have a bit of freedom on the rower for a change, although that will change next week!

This evening

Run - 7.1k, 39 minutes 2:44/500m low end UT1 - a lot harder than the equivalent row Grin
BimIcon...10-12-2020 @ 17:57 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 10.12.2020 @ 21:37 PM by Bim
Thursday 10/12/20

Row - 1k WU, 2x 20 min UT1, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
4:03.2 1,018m 1:59.4 205 1006 22 127

Time Meters Pace Watts Cal/Hr S/M HR
40:00.0 10,492m 1:54.3 234 1105 22 151
20:00.0 5,385m 1:51.4 253 1170 22 150
20:00.0 5,106m 1:57.5 216 1042 22 151 - had to stop half way through for 15+ seconds to help with my daughters maths work Grin

Time Meters Pace Watts Cal/Hr S/M HR
4:44.8 1,008m 2:21.2 124 727 21 131

New tekkers for the whole thing, slightly slower pace on the same HR. Less legs more back makes for a reasonably achy back as well. Feels good to be doing some of the longer sessions again, I'm quite looking forward to the next 3 weeks. My daughter is having to isolate at the moment, so we're doing 'Dad's School' from home, this is great most of the time, but today she needed some maths help during my second UT1 set Grin
jtIcon...10-12-2020 @ 20:47 
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old age traveller
Member 332, 7976 posts
If you want to finish (500) with a 1.22 aim to hit 1.21 and hold it as long as possible (ideally all the way) Will be very interesting to see which approach is better for you.
I just feel 80 odd seconds is too long to give it everything at the beginning.
BimIcon...11-12-2020 @ 14:02 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Will do jt

Friday 11/12/20

Row - 1k WU, 3x15 min UT1, 1k CD

Time Meters Pace Watts Cal/Hr S/M
4:01.2 1,014m 1:58.9 208 1015 23 127

Time Meters Pace Watts Cal/Hr S/M
45:00.0 11,842m 1:54.0 236 1113 22 150
15:00.0 4,104m 1:49.6 265 1213 22 150
15:00.0 3,936m 1:54.3 234 1106 22 151
15:00.0 3,802m 1:58.3 211 1026 22 150

Time Meters Pace Watts Cal/Hr S/M
4:42.1 1,014m 2:19.1 130 747 20 129

Nice row, aching a fair bit again but I feel I'm starting to get more used to it.
jtIcon...11-12-2020 @ 15:35 
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old age traveller
Member 332, 7976 posts
I wonder if getting used to it will ever become your natural stroke.

I tried a more technically correct stroke but it just felt "not me"

I guess a lot of it is based on wether I will enjoy training or not like that. (If it would lead to a 6minute 2k maybe I would persevere.

Are you doing Rathburn from the beginning? 3 weeks of lots and lots of MMMMM
BimIcon...11-12-2020 @ 21:19 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
jt said:I wonder if getting used to it will ever become your natural stroke.

I tried a more technically correct stroke but it just felt "not me"

I guess a lot of it is based on wether I will enjoy training or not like that. (If it would lead to a 6minute 2k maybe I would persevere.

Are you doing Rathburn from the beginning? 3 weeks of lots and lots of MMMMM


Well I've been doing it for a couple of weeks now and it's feeling a lot better than it was, I still have to concentrate a little, but not much once I get going. I'm starting the Rathburn from the beginning from Monday, so loads of MMMM's, I think (hope) by the end of week 3 it will be how I do my stroke naturally. I'll be happy when I can do my UT1's at the same pace as I was doing before, but with the new stroke.
BimIcon...12-12-2020 @ 21:33 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Saturday 12/12/20 - AM

Row - 2k WU, 500m max, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
8:10.5 2,017m 2:01.5 195 970 25 131

Time Meters Pace Watts Cal/Hr S/M HR
1:22.8 500m 1:22.8 617 2421 47 146
0:16.4 100m 1:22.0 635 2484 48 132
0:16.1 200m 1:20.5 671 2609 48 148
0:16.3 300m 1:21.5 647 2525 44 151
0:16.7 400m 1:23.5 601 2369 50 152
0:17.3 500m 1:26.4 541 2161 45 151

Time Meters Pace Watts Cal/Hr S/M HR
4:13.2 1,016m 2:04.6 181 922 23 133

Tried doing a flatter pace on the 500m today. I was quite strange to do it, I was holding myself back quite a lot over the first 200m, by the end of 300m I was feeling pretty knackered, and with 150m to go I felt almost as knackered as I did on the fully flat out 500m and was holding nothing back. Anyway, the end time was 0.3 slower, pretty similar overall and that difference could have been caused by any number of things.

My verdict is - Inconclusive.


PM

Row - 30 min UT1

30:00.0 7,970m 1:52.9 243 1136 22 147
6:00.0 1,636m 1:50.0 263 1204 23 140
12:00.0 1,615m 1:51.4 253 1170 23 148
18:00.0 1,595m 1:52.8 244 1138 22 150
24:00.0 1,580m 1:53.9 237 1114 22 149
30:00.0 1,545m 1:56.5 221 1061 22 148

Felt pretty knackered after the 500m this morning, but didn't feel like I'd done enough for the day so jumped on the C2 for a quick 30 min. I thought I would be ok for this but I was actually still a bit fatigued, the CV was fine, just a lack of power. Not a bad pace overall, but slowed a fair bit towards the end.
BimIcon...14-12-2020 @ 00:23 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Sunday 14/12/20

Run - 20 min UT1/2

Cellar session

Bench
20x20
40x10
60x25
60x25
60x25

Squat
20x10
60x10
100x10
100x10
100x10

Took the day off the rower, Rathburn 6 month program starts tomorrow. I'm going to try and do the 7 session Athlete one with maybe the odd 8th session thrown in. Targets for the end of it have to be sub 3 min 1k, low 6:20 2k, if I have the balls I'll do a 5k max in three weeks or so.
JonathanIcon...14-12-2020 @ 08:05 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Bim said:

Took the day off the rower, Rathburn 6 month program starts tomorrow. I'm going to try and do the 7 session Athlete one with maybe the odd 8th session thrown in. Targets for the end of it have to be sub 3 min 1k, low 6:20 2k, if I have the balls I'll do a 5k max in three weeks or so.


I commend your commitment Cool

I'm not yet at the stage of enjoying the Erging enough to do that kind of volume. What's your target for your 5k?
BimIcon...14-12-2020 @ 10:20 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		I'm not sure to be honest, I think I should be getting under 17:30
JonathanIcon...14-12-2020 @ 12:38 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Bim said:I'm not sure to be honest, I think I should be getting under 17:30


I'm expecting you to surpass mine at 17:17.7. Cool

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