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The Good, The Bad and The Ugly

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BimIcon...20-02-2021 @ 13:42 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Saturday 20/02/21

Row - 1k WU, 2x9 min r4:30, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
4:07.4 1,005m 2:03.0 188 945 25 112

Time Meters Pace Watts Cal/Hr S/M HR
9:00.0 2,581m 1:44.6 306 1352 28 143
2:00.0 573m 1:44.7 305 1349 28 134
4:00.0 575m 1:44.3 308 1360 28 142
6:00.0 574m 1:44.5 306 1354 28 145
8:00.0 573m 1:44.7 305 1349 28 149
9:00.0 287m 1:44.5 306 1354 28 149

Time Meters Pace Watts Cal/Hr S/M HR
9:00.0 2,583m 1:44.5 306 1354 29 152
2:00.0 577m 1:43.9 311 1371 28 144
4:00.0 573m 1:44.7 305 1349 29 151
6:00.0 575m 1:44.3 308 1360 29 152
8:00.0 573m 1:44.7 305 1349 29 156
9:00.0 287m 1:44.5 306 1354 28 157

Time Meters Pace Watts Cal/Hr S/M HR
4:24.5 1,013m 2:10.5 157 841 23 130

A mild hangover and tiredness from yesterday very nearly sapped my willpower to start. Anyway, once I got going I started to feel better and I felt great as soon as I finished! Grin
jtIcon...20-02-2021 @ 18:13 
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old age traveller
Member 332, 7976 posts
Considering your session on Thursday. your session on Friday was indeed immense and 8500m with a taper doable.
Back on the horse today Boom.
BimIcon...21-02-2021 @ 14:14 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Yeah, cheers jt, 8500m has to be the target for next time! I should try to do it after the 3 week block of UT1 / UT2

Sunday 21/02/21

Run - 20 min UT1/2

Row - 2k WU, 3x3 min 3:30r TR, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
7:42.4 2,007m 1:55.1 229 1087 27 134

Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 924m 1:37.4 379 1603 30 149
1:00.0 311m 1:36.4 390 1641 30 144
2:00.0 306m 1:38.0 371 1578 30 151
3:00.0 308m 1:37.4 379 1603 31 154

Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 929m 1:36.8 385 1624 31 151
1:00.0 309m 1:37.0 382 1616 30 144
2:00.0 308m 1:37.4 379 1603 31 154
3:00.0 313m 1:35.8 398 1668 31 157

Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 934m 1:36.3 391 1646 31 153
1:00.0 310m 1:36.7 386 1629 31 146
2:00.0 311m 1:36.4 390 1641 31 155
3:00.0 313m 1:35.8 398 1668 31 158

Time Meters Pace Watts Cal/Hr S/M HR
4:32.5 1,010m 2:14.9 143 790 23 126

Stuck to the rest a little stricter today. Should have tried for 1:36 for all of them but the first one took a little getting into. This is the pace I seem to be hitting for the different TR times at the moment:

5 min - 1:39 pace
4 min - 1:38 pace
3 min - 1:36 pace
2 min - 1:33 pace

Some with a little more rest than others.
JonathanIcon...21-02-2021 @ 19:10 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Bim said:Yeah, cheers jt, 8500m has to be the target for next time! I should try to do it after the 3 week block of UT1 / UT2

Sunday 21/02/21

Run - 20 min UT1/2

Row - 2k WU, 3x3 min 3:30r TR, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
7:42.4 2,007m 1:55.1 229 1087 27 134

Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 924m 1:37.4 379 1603 30 149
1:00.0 311m 1:36.4 390 1641 30 144
2:00.0 306m 1:38.0 371 1578 30 151
3:00.0 308m 1:37.4 379 1603 31 154

Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 929m 1:36.8 385 1624 31 151
1:00.0 309m 1:37.0 382 1616 30 144
2:00.0 308m 1:37.4 379 1603 31 154
3:00.0 313m 1:35.8 398 1668 31 157

Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 934m 1:36.3 391 1646 31 153
1:00.0 310m 1:36.7 386 1629 31 146
2:00.0 311m 1:36.4 390 1641 31 155
3:00.0 313m 1:35.8 398 1668 31 158

Time Meters Pace Watts Cal/Hr S/M HR
4:32.5 1,010m 2:14.9 143 790 23 126

Stuck to the rest a little stricter today. Should have tried for 1:36 for all of them but the first one took a little getting into. This is the pace I seem to be hitting for the different TR times at the moment:

5 min - 1:39 pace
4 min - 1:38 pace
3 min - 1:36 pace
2 min - 1:33 pace

Some with a little more rest than others.


Very good. How do they feel compared to your max effort 1k rows?
BimIcon...21-02-2021 @ 19:49 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		On all of my intervals at the moment I try to do them at a flat pace. So a session like today usually starts off tough but not killing me, and if I time it right I can just manage the last set with maybe a touch left. Even the last rep isn't flat out though, and compared to a 1k I would say a fair bit easier, I don't put max effort in at any point during a TR row.
jtIcon...21-02-2021 @ 20:29 
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old age traveller
Member 332, 7976 posts
Just wow


At your last sentence!
BimIcon...21-02-2021 @ 21:19 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 22.02.2021 @ 08:54 AM by Bim
I mean I count a max effort as as hard as I could possibly go, and during a TR I very rarely do that at any point, that's saved for AN, right?


Evening

Cellar session

Bench
20x20
40x10
60x30
60x35
60x35

Speed squats
20x10
60x10
60x10
60x10
60x10
jtIcon...22-02-2021 @ 17:37 
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old age traveller
Member 332, 7976 posts
Post Edited: 22.02.2021 @ 17:41 PM by jt
The last minute of the last rep of TR for me is definitely in the realms of max, I get a similar sensation to the end of a 2k TT not enough oxygen. That said I have never been sick or unable to stand or committed the most heinous crime of disrespecting the handle. Perhaps I have not tried hard enough Happy

I have done some crazy training over the years... but squatting 4 times a week ..........
BimIcon...22-02-2021 @ 21:19 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		I'm similar to that jt, but could I push a little harder if it was for a pb? I think so.

Monday 22/02/21

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

Time Meters Pace Watts Cal/Hr S/M HR
3:56.4 1,007m 1:57.3 216 1044 23 123

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,105m 1:49.6 266 1214 22 144
3:00.0 824m 1:49.2 269 1224 22 138
6:00.0 821m 1:49.6 266 1214 21 143
9:00.0 825m 1:49.0 270 1227 21 145
12:00.0 820m 1:49.7 265 1211 22 147
15:00.0 816m 1:50.2 261 1197 22 149

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,073m 1:50.4 260 1193 21 148
3:00.0 821m 1:49.6 266 1214 22 144
6:00.0 821m 1:49.6 266 1214 21 148
9:00.0 819m 1:49.8 264 1207 21 150
12:00.0 806m 1:51.6 251 1165 22 150
15:00.0 806m 1:51.6 251 1165 21 149

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,042m 1:51.3 254 1172 22 148
3:00.0 812m 1:50.8 257 1184 22 144
6:00.0 818m 1:50.0 263 1204 22 149
9:00.0 808m 1:51.3 253 1171 21 150
12:00.0 807m 1:51.5 252 1168 22 151
15:00.0 797m 1:52.9 243 1136 21 149

Time Meters Pace Watts Cal/Hr S/M HR
4:36.5 1,006m 2:17.4 135 764 22 125

Felt a touch drained, this is about average UT1 pace over the last couple of weeks.

Evening

Circuit - 20 min
BimIcon...23-02-2021 @ 18:23 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 23.02.2021 @ 18:24 PM by Bim
Tuesday 23/02/21

Row - 1k WU, 2x10 min TR 5r, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:57.2 1,017m 1:56.6 221 1059 26 125

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,869m 1:44.5 306 1353 28 151
2:00.0 574m 1:44.5 306 1354 28 142
4:00.0 576m 1:44.1 310 1365 28 150
6:00.0 574m 1:44.5 306 1354 28 152
8:00.0 572m 1:44.8 303 1343 28 154
10:00.0 573m 1:44.7 305 1349 28 157

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,835m 1:45.8 295 1316 28 155
2:00.0 574m 1:44.5 306 1354 28 150
4:00.0 574m 1:44.5 306 1354 28 155
6:00.0 570m 1:45.2 300 1332 28 156
8:00.0 560m 1:47.1 285 1279 27 156
10:00.0 557m 1:47.7 280 1263 28 156

Time Meters Pace Watts Cal/Hr S/M HR
4:28.7 1,008m 2:13.2 148 808 23 130

Hoping for both under 1:45 pace but HR became too elevated to cheat the second one and I had to drop the pace half way through. I was feeling pretty decent as well, just fatigued a little too quick.

Evening

Circuit - 25 min
jtIcon...23-02-2021 @ 19:29 
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old age traveller
Member 332, 7976 posts
I would be delighted to get 2 reps at that pace.

I have considered overtraining and maybe a day off, I know it makes sense but also know a day off can lead to 2 days off etc etc.

Will you be watching any of the World champs this week?
BimIcon...24-02-2021 @ 23:05 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 24.02.2021 @ 23:11 PM by Bim
I didn't realise the World Champs were this week, I've just had a look and both out groups raced today, both great races to watch.

1:13:32 Masters 40-49 Men, Masters 40-49 Lightweight Men 2000m
1:41:55 Masters 50-54 Men, Masters 50-54 Lightweight Men 2000m



Wednesday 24/02/21

Row - 75 min UT2, 1k CD

Time Meters Pace Watts Cal/Hr S/M
1:15:00 18,787m 1:59.7 204 1001 19 134
15:00.0 3,799m 1:58.4 211 1024 19 131
30:00.0 3,781m 1:59.0 208 1014 19 135
45:00.0 3,761m 1:59.6 204 1003 19 138
1:00:00 3,723m 2:00.8 198 982 19 134
1:15:00 3,722m 2:00.9 198 981 19 134

Time Meters Pace Watts Cal/Hr S/M
4:47.8 1,006m 2:23.0 120 711 21 115

Nice bit of UT2 for today, pace off a touch, but not much from last Wednesday.

Evening

Circuit - 20 min
SparrowIcon...24-02-2021 @ 23:32 
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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		Loads of excellent rowing going on in here, Bim. That 30-minute piece was outstanding and those TR sessions were brilliant too.

I think I've been doing TR sessions wrong all along. Everything after the first rep feel like an all-out effort, or not attainable at all. I need to lower my pace on these in the future, and maybe increase the rests like you've successfully done.
BimIcon...25-02-2021 @ 08:41 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Sparrow said:Loads of excellent rowing going on in here, Bim. That 30-minute piece was outstanding and those TR sessions were brilliant too.

I think I've been doing TR sessions wrong all along. Everything after the first rep feel like an all-out effort, or not attainable at all. I need to lower my pace on these in the future, and maybe increase the rests like you've successfully done.


Cheers Sparrow!

I think TR work is supposed to be just off flat out pace, you should feel wrecked by the end of it, but it should also be doable.
BimIcon...25-02-2021 @ 18:22 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Thursday 25/02/21

Row - 2k WU, 4x3 min TR, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
7:37.1 2,012m 1:53.5 239 1121 26 131

Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 930m 1:36.7 386 1629 30 148
1:00.0 311m 1:36.4 390 1641 30 142
2:00.0 310m 1:36.7 386 1629 30 149
3:00.0 310m 1:36.7 386 1629 30 153

Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 932m 1:36.5 389 1637 30 153
1:00.0 311m 1:36.4 390 1641 30 148
2:00.0 311m 1:36.4 390 1641 31 155
3:00.0 310m 1:36.7 386 1629 30 157

Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 932m 1:36.5 389 1637 31 153
1:00.0 311m 1:36.4 390 1641 31 145
2:00.0 310m 1:36.7 386 1629 30 155
3:00.0 311m 1:36.4 390 1641 31 159

Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 936m 1:36.1 394 1654 31 155
1:00.0 311m 1:36.4 390 1641 31 148
2:00.0 311m 1:36.4 390 1641 31 157
3:00.0 314m 1:35.5 401 1681 32 160

Time Meters Pace Watts Cal/Hr S/M HR
4:33.4 1,005m 2:16.0 139 778 23 127

Felt good today and this is an improvement on last weeks 3x3 TR.

Evening

Circuit - 25 min 20 on 10 off

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