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The Good, The Bad and The Ugly

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BimIcon...23-01-2021 @ 17:40 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Saturday 23/01/21

Row - 1k WU, 3x8 min AT 5r, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:51.1 1,019m 1:53.3 240 1126 25 125

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,312m 1:43.8 313 1376 28 145
2:00.0 577m 1:43.9 311 1371 27 139
4:00.0 581m 1:43.2 318 1393 28 146
6:00.0 578m 1:43.8 313 1376 28 148
8:00.0 576m 1:44.1 310 1365 27 149

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,311m 1:43.8 312 1375 28 152
2:00.0 581m 1:43.2 318 1393 27 148
4:00.0 579m 1:43.6 315 1382 28 152
6:00.0 578m 1:43.8 313 1376 28 155
8:00.0 573m 1:44.7 305 1349 27 154

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,310m 1:43.8 312 1374 28 153
2:00.0 580m 1:43.4 316 1388 27 147
4:00.0 580m 1:43.4 316 1388 27 154
6:00.0 571m 1:45.0 302 1338 28 155
8:00.0 579m 1:43.6 315 1382 28 157

Time Meters Pace Watts Cal/Hr S/M HR
4:14.8 1,014m 2:05.6 176 907 23 131

Tough, but not too tough, the legs were feeling it more than anything else. Similar pace to the same session just over a week ago although HR elevated slightly slower today.
JonathanIcon...23-01-2021 @ 20:16 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		Cracking consistency there. Is this still the plan as an approximate pace for the 5k?
SparrowIcon...24-01-2021 @ 15:38 
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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:Thursday 21/01/21

Row - 1.5k WU, 3x10 min TR 5r Eek 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
5:47.0 1,519m 1:54.2 235 1108 25 131

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,871m 1:44.4 307 1355 28 149
2:00.0 575m 1:44.3 308 1360 27 142
4:00.0 575m 1:44.3 308 1360 28 147
6:00.0 575m 1:44.3 308 1360 28 152
8:00.0 574m 1:44.5 306 1354 27 153
10:00.0 572m 1:44.8 303 1343 28 154

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,860m 1:44.8 303 1343 28 153
2:00.0 575m 1:44.3 308 1360 28 147
4:00.0 574m 1:44.5 306 1354 29 153
6:00.0 573m 1:44.7 305 1349 28 154
8:00.0 570m 1:45.2 300 1332 28 156
10:00.0 569m 1:45.4 299 1327 28 156

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,834m 1:45.8 295 1315 28 154
2:00.0 574m 1:44.5 306 1354 27 150
4:00.0 572m 1:44.8 303 1343 28 155
6:00.0 563m 1:46.5 289 1295 27 156
8:00.0 556m 1:47.9 279 1258 28 155
10:00.0 569m 1:45.4 299 1327 28 157

Time Meters Pace Watts Cal/Hr S/M HR
4:16.6 1,013m 2:06.6 172 892 23 130

Feeling not too bad today and reasonably happy with this. When I started I thought there might have been a slim chance of keeping them all under 1:45 pace, but fatigue set in by the last set and I had to slow at about the 5 minute mark for HR. This is the most TR I've done in one session, my throat was like sandpaper by the end.

Circuit - 22 min


How is your TR pace slower than your AT pace?

More excellent rowing regardless of what letters are written with it! Grin
BimIcon...24-01-2021 @ 18:29 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Cheers Jonathan, Sparrow!

That's the planned pace!

It felt like TR Sparrow Grin

Sunday 24/01/21

Run - 20 min UT2

Very light weights session

Day off rowing today as some type of taper attempt for tomorrow Tongue
JonathanIcon...24-01-2021 @ 18:47 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Bim said:Cheers Jonathan, Sparrow!

That's the planned pace!

It felt like TR Sparrow Grin

Sunday 24/01/21

Run - 20 min UT2

Very light weights session

Day off rowing today as some type of taper attempt for tomorrow Tongue


By way of motivation, you'll be breaking a habit if you don't do 16:57.9 for your 5k tomorrow. Just saying Cool
jtIcon...24-01-2021 @ 19:28 
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old age traveller
Member 332, 7976 posts
I am sure it will go great for you tomorrow, I am looking forward to reading about it.

go go go MR Bim

no need to do a Whim

And sit in a Bin

17.15 for the win

Wink
jtIcon...25-01-2021 @ 18:46 
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old age traveller
Member 332, 7976 posts
The suspense!!!!!!!!!
BimIcon...25-01-2021 @ 19:31 
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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 am sure it will go great for you tomorrow, I am looking forward to reading about it.

go go go MR Bim

no need to do a Whim

And sit in a Bin

17.15 for the win

Wink


Grin I didn't know you were a poet jt!

Monday 25/01/21

Row - 1k pre WU, 1k WU, 5k max effort, 1k CD

Time Meters Pace Watts Cal/Hr S/M
3:57.6 1,012m 1:57.3 216 1044 25 134

Time Meters Pace Watts Cal/Hr S/M
3:51.2 1,008m 1:54.6 232 1098 25

Time Meters Pace Watts Cal/Hr S/M
17:24.3 5,000m 1:44.4 307 1357 28 157
3:27.0 1,000m 1:43.5 316 1386 28 151
3:27.0 2,000m 1:43.5 316 1386 28 156
3:27.5 3,000m 1:43.7 313 1378 27 159
3:30.2 4,000m 1:45.1 301 1337 28 159
3:32.6 5,000m 1:46.3 291 1302 28 160

Time Meters Pace Watts Cal/Hr S/M
4:31.8 1,014m 2:14.0 145 800 23 128

So, I set off with the intention on holding 1:43.5 pace for a finish time of 17:15. Started off well enough, although by the 5 minute mark my HR was 155. When I did the 3x8 min a couple of days ago it wasn't that high by the end of the first 8 minutes. Anyway, everything started to go downhill around the 3k mark, legs were feeling pretty shot by then and with the pace dropping and still 7 minutes on the clock HD was so very tempting, I think it was only jt's poem kept me going! By the end needless to say I was totally knackered. I'm not sure if it was a bad day or if that is my maxish 5k at the moment, either way I set off too fast today. Overall a bit disappointed, on the other hand my previous pb was 17:50, so 26 seconds knocked off. Thank f**k I didn't set off at 1:42 pace Grin!

Evening - circuit 20 mins
SparrowIcon...25-01-2021 @ 19:56 
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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		Can't complain at a 26-second PB! It's still great work, with the possibility of going under 7:15 next time you test.
JonathanIcon...25-01-2021 @ 20:28 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		Great effort, and kudos for not HDing. That's the biggest challenge.

I think you've got a smidge more in you on the right day, but you're in the top 1.23% in your age/weight group on the 2k and top 1.47% on the 5k, so there isn't much disparity there at all.

Nice to see a whopping pb as a result of consistent training Grin
jtIcon...25-01-2021 @ 20:38 
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old age traveller
Member 332, 7976 posts
Lovely smashing great. 17.24 maybe a bit off what you could do on the right day but still dreamy to me. I think having a day off left you underprepared.

Extra Kudos for battling through the HD temptation (good job 4k aint a thing) when the going got tough

Sub 7 5k club nice.
BimIcon...25-01-2021 @ 23:18 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Cheers all! You may be right jt, perhaps just a steady one yesterday would have been better. When I've been doing the AT work recently at about 1:43/1:44 pace some days it almost feels easy and others it is very hard, today for the first 8 minutes or so it felt about between the two. Last week was the 'hard' week before starting another three week cycle, I might leave it an extra week next time and do it after an 'easy' week. Onwards and upwards!
BimIcon...26-01-2021 @ 19:47 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Tuesday 26/01/21

Row - 2k WU, 2x8 min AT, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
7:49.5 2,011m 1:56.7 220 1057 25 121

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,315m 1:43.6 314 1381 28 148
2:00.0 579m 1:43.6 315 1382 27 140
4:00.0 581m 1:43.2 318 1393 28 148
6:00.0 578m 1:43.8 313 1376 28 151
8:00.0 578m 1:43.8 313 1376 28 153

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,291m 1:44.7 304 1347 28 154
2:00.0 580m 1:43.4 316 1388 27 154
4:00.0 580m 1:43.4 316 1388 28 154
6:00.0 567m 1:45.8 295 1316 28 154
8:00.0 564m 1:46.3 291 1300 28 155

Time Meters Pace Watts Cal/Hr S/M HR
4:16.8 1,016m 2:06.3 173 896 24 130

Feeling it a touch today but to be expected, hard but enjoyable

Evening
Circuit - 22 min
BimIcon...27-01-2021 @ 18:35 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Wednesday 27/01/21

Row - 1k WU, 3.5x12 min r3 UT1, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:57.9 1,014m 1:57.3 217 1046 22 126

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,291m 1:49.3 267 1220 23 144
3:00.0 829m 1:48.5 274 1241 22 138
6:00.0 821m 1:49.6 266 1214 22 143
9:00.0 821m 1:49.6 266 1214 23 146
12:00.0 820m 1:49.7 265 1211 23 149

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,284m 1:49.6 266 1214 23 146
3:00.0 824m 1:49.2 269 1224 23 142
6:00.0 822m 1:49.4 267 1217 23 146
9:00.0 820m 1:49.7 265 1211 23 148
12:00.0 819m 1:49.8 264 1207 23 149

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,286m 1:49.5 266 1216 22 147
3:00.0 824m 1:49.2 269 1224 23 142
6:00.0 822m 1:49.4 267 1217 22 148
9:00.0 822m 1:49.4 267 1217 22 150
12:00.0 819m 1:49.8 264 1207 21 150

Time Meters Pace Watts Cal/Hr S/M HR
4:17.0 1,013m 2:06.8 171 890 21 133

Got stopped about half way through the second set so just redid it. Felt decent.

Circuit - 20 min
BimIcon...28-01-2021 @ 18:17 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Thursday 28/0/21

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

Time Meters Pace Watts Cal/Hr S/M HR
7:43.5 2,009m 1:55.3 228 1084 25 132

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,882m 1:44.0 310 1367 27 149
2:00.0 576m 1:44.1 310 1365 27 141
4:00.0 576m 1:44.1 310 1365 27 147
6:00.0 580m 1:43.4 316 1388 27 153
8:00.0 575m 1:44.3 308 1360 28 153
10:00.0 575m 1:44.3 308 1360 27 155

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,839m 1:45.6 297 1320 27 154
2:00.0 576m 1:44.1 310 1365 28 149
4:00.0 576m 1:44.1 310 1365 28 155
6:00.0 570m 1:45.2 300 1332 28 157
8:00.0 567m 1:45.8 295 1316 26 157
10:00.0 550m 1:49.0 270 1227 27 154

Time Meters Pace Watts Cal/Hr S/M HR
4:14.1 1,008m 2:06.0 175 901 22 136

Had to slow it right down on the last split of the second set as my HR started to climb quite a bit.

Circuit - 25 min

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