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The Good, The Bad and The Ugly

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BimIcon...15-02-2021 @ 21:12 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 15.02.2021 @ 21:12 PM by Bim
Monday 15/02/21

Row - 2x15 min UT1 3r

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,114m 1:49.3 267 1220 23 144
3:00.0 825m 1:49.0 270 1227 23 135
6:00.0 824m 1:49.2 269 1224 22 142
9:00.0 823m 1:49.3 268 1221 23 147
12:00.0 821m 1:49.6 266 1214 23 149
15:00.0 821m 1:49.6 266 1214 22 149

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,097m 1:49.8 264 1209 22 150
3:00.0 826m 1:48.9 271 1231 22 148
6:00.0 822m 1:49.4 267 1217 22 149
9:00.0 821m 1:49.6 266 1214 22 152
12:00.0 814m 1:50.5 259 1191 22 151
15:00.0 813m 1:50.7 258 1187 22 151

Helped set up a brand spanking new C2 for someone today who had been waiting for it for about 6 months. I had to test it out so this session was on the new machine Grin it was in the garage which is on a slight slope so I spent half the session wondering if it was any harder than being on the flat. Still feeling drained, hopefully this light session today will sort me out for tomorrow.

Evening

Circuit - 25 min
JonathanIcon...15-02-2021 @ 22:13 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Bim said:Monday 15/02/21

Row - 2x15 min UT1 3r

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,114m 1:49.3 267 1220 23 144
3:00.0 825m 1:49.0 270 1227 23 135
6:00.0 824m 1:49.2 269 1224 22 142
9:00.0 823m 1:49.3 268 1221 23 147
12:00.0 821m 1:49.6 266 1214 23 149
15:00.0 821m 1:49.6 266 1214 22 149

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,097m 1:49.8 264 1209 22 150
3:00.0 826m 1:48.9 271 1231 22 148
6:00.0 822m 1:49.4 267 1217 22 149
9:00.0 821m 1:49.6 266 1214 22 152
12:00.0 814m 1:50.5 259 1191 22 151
15:00.0 813m 1:50.7 258 1187 22 151

Helped set up a brand spanking new C2 for someone today who had been waiting for it for about 6 months. I had to test it out so this session was on the new machine Grin it was in the garage which is on a slight slope so I spent half the session wondering if it was any harder than being on the flat. Still feeling drained, hopefully this light session today will sort me out for tomorrow.

Evening

Circuit - 25 min


Breaking in someone else's C2 - what an honour Grin

I am on the lookout for a second rower if you ever hear of one. I'd like to row at the same time as my wife or brother if at all possible. I feel that sociable rowing would be a good thing. Not because it's any fun, rather that the pain is shared Grin
BimIcon...16-02-2021 @ 18:08 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Will do Jonathan, shared pain is always more bearable than suffering alone!

Tuesday 16/02/21

Bike ride with kids - 2 hrs UT2/3 with brief AN Roll-Eyes

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

Time Meters Pace Watts Cal/Hr S/M HR
3:52.6 1,014m 1:54.6 232 1098 26 128

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,319m 1:43.4 316 1386 29 148
2:00.0 581m 1:43.2 318 1393 28 142
4:00.0 580m 1:43.4 316 1388 29 148
6:00.0 580m 1:43.4 316 1388 29 150
8:00.0 579m 1:43.6 315 1382 28 153

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,311m 1:43.8 312 1375 29 154
2:00.0 580m 1:43.4 316 1388 29 150
4:00.0 580m 1:43.4 316 1388 29 153
6:00.0 577m 1:43.9 311 1371 28 156
8:00.0 575m 1:44.3 308 1360 28 156

Time Meters Pace Watts Cal/Hr S/M HR
4:25.5 1,015m 2:10.7 156 838 24 132

Thought this was going to be awful after the bike ride but it was for some reason an almost enjoyable session. Legs felt decent and didn't blow out too early, and the pace felt easy for AT, oh yeah!

Circuit - 20 min
JonathanIcon...16-02-2021 @ 18:42 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		You realise that if you start doing 8 minute AT sessions and say they're easy, I'm only going to ask you when your next 2k PB is coming Grin
jtIcon...16-02-2021 @ 21:03 
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old age traveller
Member 332, 7976 posts
A couple of lovely sessions.

I hope your friend was suitably impressed with rowing prowess. Will they be doing "keep fit" or smashing tough sessions out day after day?
BimIcon...17-02-2021 @ 00:03 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Jonathan said:You realise that if you start doing 8 minute AT sessions and say they're easy, I'm only going to ask you when your next 2k PB is coming Grin


I don't like to be pedantic, but you have to include the full quote "the pace felt easy for AT", which is to say I was t**ted by the end of it, just not quite as t**ted as usual Grin

For keep fit jt, it's a (very) old school friend and her daughter, lockdown has messed up the small amount of training they were doing and after using mine a few times they decided to get one. Hopefully they stick at it.
BimIcon...17-02-2021 @ 20:56 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Wednesday 17/02/21

Row - 60 min UT2

Time Meters Pace Watts Cal/Hr S/M HR
1:00:00 15,120m 1:59.0 207 1013 20 133
12:00.0 3,052m 1:57.9 213 1033 20 129
24:00.0 3,039m 1:58.4 211 1024 20 133
36:00.0 3,020m 1:59.2 207 1011 20 135
48:00.0 3,004m 1:59.8 203 999 20 134
1:00:00 3,006m 1:59.7 204 1001 19 136

Bit of a rush today so no WU or CD. Glutes were a touch sore going into it just from sitting on the bike for a couple of hours yesterday, it all got a little uncomfortable towards the end, decent session apart from that.

Evening

Circuit - 25 min
BimIcon...18-02-2021 @ 19:03 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 21.02.2021 @ 12:28 PM by Bim
Thursday 18/02/21

Row - 2k WU, 4x2 min TR, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
7:42.0 2,012m 1:54.8 231 1095 27 133

Time Meters Pace Watts Cal/Hr S/M HR
2:00.0 641m 1:33.6 427 1768 32 148
1:00.0 321m 1:33.4 429 1775 32 146
2:00.0 320m 1:33.7 425 1761 31 151

Time Meters Pace Watts Cal/Hr S/M HR
2:00.0 641m 1:33.6 427 1768 32 151
1:00.0 321m 1:33.4 429 1775 32 148
2:00.0 320m 1:33.7 425 1761 31 154

Time Meters Pace Watts Cal/Hr S/M HR
2:00.0 642m 1:33.4 429 1775 32 154
1:00.0 321m 1:33.4 429 1775 32 150
2:00.0 321m 1:33.4 429 1775 31 158

Time Meters Pace Watts Cal/Hr S/M HR
2:00.0 646m 1:32.8 437 1803 33 154
1:00.0 321m 1:33.4 429 1775 32 151
2:00.0 326m 1:32.0 449 1845 33 158


Time Meters Pace Watts Cal/Hr S/M HR
4:29.9 1,010m 2:13.6 147 804 24 128

Started off on 2 min rest then 3 then 4. I think it's the shorter rests that make TR feel almost unbearable at times so I'm going to let them drift a touch on sessions like this. It lets me do the sets a fair bit faster as well, quickest I've been on 2 min r2 is 1:36 pace.

Evening

Circuit - 20 min
jtIcon...18-02-2021 @ 19:21 
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old age traveller
Member 332, 7976 posts
I think of all the TR on the programme this is my favourite I have it on Sunday. I have aways done it 4x2x2 but might give it a dash your way this week.

Do you keep your usual DF?

Oh, and great pace!!!!
BimIcon...18-02-2021 @ 21:20 
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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 think of all the TR on the programme this is my favourite I have it on Sunday. I have aways done it 4x2x2 but might give it a dash your way this week.

Do you keep your usual DF?

Oh, and great pace!!!!



If you like 4x2x2 TR jt, don't let me stop you Grin I've just had a look at some of the later TR sessions, 8x4 is a particularly nasty looking one!

I used to change my DF on these type of sessions, but I've kept it the same recently. I can up the power and drop the SR at this DF (123) reasonably easily if I want to so I've not seen the need to change it.

Cheers, I thought I had set off too fast, I couldn't have held the pace at r2!
BimIcon...19-02-2021 @ 17:56 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Friday 19/02/21

Walk / scramble out with kids - 2hrs

Row - 30 min max effort, 1k CD

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,434m 1:46.7 288 1291 28 156
6:00.0 1,682m 1:47.0 286 1282 27 146
12:00.0 1,684m 1:46.8 287 1286 27 154
18:00.0 1,684m 1:46.8 287 1286 28 157
24:00.0 1,685m 1:46.8 287 1288 28 161
30:00.0 1,700m 1:45.8 295 1314 29 166

Time Meters Pace Watts Cal/Hr S/M
4:33.3 1,009m 2:15.4 141 784 24 129

Wasn't really sure of the pace I could hold, after the very nasty 5k experience I had I thought I'd set off a touch slow and build up the pace later on if I could. Turned out to work pretty well, I was pretty much shattered by the end of it and the first half was almost enjoyable. Not sure what's going on with my HR, it reached 175 last time I did this session, it did max out at 169 just before the finish today, not sure if I should reset my max HR to that. Anyway, reasonably pleased, it's about a 130m increase on last time, I was never going to catch Jonathan but I've passed Colossus on the leader board Grin

Evening

10x10x10 - 30 min

My nutcase of a son just decided to do 100 of each exercise instead of splitting them up into 10's, it included press-ups, burpees, jackknifes, squat thrusts and floor to skies Roll-Eyes
JonathanIcon...19-02-2021 @ 18:45 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		Excellent work Paul Cool

I would say that you paced that just about right, with a gently reducing split throughout the piece.

It's amazing how the heart rate builds towards the end though. With the finishing line in sight, I find it just about doable to push towards the line with ever-increasing pace.

Do you think that there was much more in there? 8500m perhaps?
jtIcon...19-02-2021 @ 20:19 
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old age traveller
Member 332, 7976 posts
A truly Colossal effort massive well done, i think all your TT's will be negative splits from now on (2k +)

Looking forward to seeing 10k etc get smashed.
JonathanIcon...19-02-2021 @ 22:00 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		The one thing I was going to say Paul is that I've no idea how you maintain such a high rate for 30 minutes. I think that once I get past about 23 or 24 SPM, I struggle just on the cardio side of rating that high.

That said, I think higher rates suit people of more normal heights.
BimIcon...20-02-2021 @ 10:47 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Jonathan said:Do you think that there was much more in there? 8500m perhaps?


I think with better preparation I could go a bit further, not sure about 8500m though. It's funny, after a row like this I almost always think I could have gone faster with just more determination and willpower, but at the time it feels I'm giving it everything I've got. I was just going at my natural S/M on this, I'm pretty sure if I slowed it down much then pace would suffer. Like you say just different levers etc.

Cheers jt! Negative splits are the way forward Grin

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