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The Good, The Bad and The Ugly

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JonathanIcon...01-03-2021 @ 06:55 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Bim said:
Cheers Sparrow! I'm feeling quite good at the moment, all I've got to do is duck under my TR pace by a fraction, hold that pace and I'll get a nice pb, how hard can that be Tongue!
Sunday 28/02/21
Run - 20 min UT2/1
Row - 1k WU, 4x3 min TR, 1k CD
Time Meters Pace Watts Cal/Hr S/M HR
3:53.0 1,008m 1:55.5 227 1080 26 133
Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 931m 1:36.6 387 1633 31 147
1:00.0 312m 1:36.1 394 1654 31 140
2:00.0 310m 1:36.7 386 1629 30 149
3:00.0 310m 1:36.7 386 1629 31 152
Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 931m 1:36.6 387 1633 31 149
1:00.0 311m 1:36.4 390 1641 31 143
2:00.0 310m 1:36.7 386 1629 31 151
3:00.0 310m 1:36.7 386 1629 30 154
Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 931m 1:36.6 387 1633 31 151
1:00.0 311m 1:36.4 390 1641 31 144
2:00.0 310m 1:36.7 386 1629 31 153
3:00.0 311m 1:36.4 390 1641 32 156
Time Meters Pace Watts Cal/Hr S/M HR
3:00.0 935m 1:36.2 392 1650 32 151
1:00.0 311m 1:36.4 390 1641 32 144
2:00.0 311m 1:36.4 390 1641 31 153
3:00.0 313m 1:35.8 398 1668 32 157
Time Meters Pace Watts Cal/Hr S/M HR
4:38.6 1,013m 2:17.5 135 763 22 129
Looks like a little leg fatigue is kicking in again, this was a hard unpleasant session especially when compared to the same one on Thursday, although the pace was very similar. Started on r3, went up to r5 for the last one.


Strong session. Is it high rating that knackers the legs, I wonder? It does seem to be the case for me.

When is the 2k test?
SparrowIcon...01-03-2021 @ 16:28 
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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		Mental preparation for the 2k... I like it.

I wonder if the same method would work with victims of torture?
BimIcon...01-03-2021 @ 18:32 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 02.03.2021 @ 00:28 AM by Bim
If I slow the S/M but keep the same pace I have to push harder with the legs, it burns them out quicker from my experience. When I'm not rate restricting my rows I actually up the S/M to try and give them a break sometimes. I think it comes from the way I do my stroke, not much lean forward, slide all the way down, not much back or arms, it's all legs for me. When I changed tekkers a while back it helped them a lot, but ultimately was a fair bit slower.

I'm meant to do a 2k test next Monday in the program, but this week is a hard week so I'll do one on a random day when feeling up for it. Probably. Grin


Sparrow, sometimes the only difference between training and torture is if you are doing it of your own free will or not Grin


Sunday evening
Cellar session

Bench
20x20
10x40
35x60
35x60
32x60

Speed squats
20x10
60x10
60x10
60x10

Monday 01/03/21

Row - 4x15 min UT1 3r, 500m CD

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,105m 1:49.6 266 1214 22 142
3:00.0 821m 1:49.6 266 1214 22 133
6:00.0 821m 1:49.6 266 1214 22 141
9:00.0 821m 1:49.6 266 1214 22 144
12:00.0 821m 1:49.6 266 1214 22 146
15:00.0 822m 1:49.4 267 1217 22 149

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,098m 1:49.8 264 1209 22 147
3:00.0 822m 1:49.4 267 1217 22 143
6:00.0 820m 1:49.7 265 1211 22 146
9:00.0 820m 1:49.7 265 1211 22 149
12:00.0 820m 1:49.7 265 1211 22 150
15:00.0 816m 1:50.2 261 1197 22 151

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,038m 1:51.4 253 1170 22 147
3:00.0 811m 1:50.9 256 1181 22 143
6:00.0 811m 1:50.9 256 1181 22 146
9:00.0 809m 1:51.2 254 1174 22 148
12:00.0 808m 1:51.3 253 1171 22 150
15:00.0 800m 1:52.5 246 1146 22 148

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,056m 1:50.9 256 1182 22 146
3:00.0 802m 1:52.2 248 1152 22 139
6:00.0 807m 1:51.5 252 1168 23 145
9:00.0 814m 1:50.5 259 1191 23 147
12:00.0 814m 1:50.5 259 1191 22 149
15:00.0 820m 1:49.7 265 1211 21 151

Time Meters Pace Watts Cal/Hr S/M HR
2:38.9 506m 2:37.0 90 611 22 111

Still feeling fatigued, every stroke was an effort and I was just feeling very lacklustre from the start, this felt harder than the 2x10 min AT on Saturday. Pace was ok but I had to drop it a bit on the third set, got some kind of small second wind during the last set which kept the pace at an ok level.


Evening

Circuit - 25 min, 20 on 10 off
jtIcon...01-03-2021 @ 19:27 
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old age traveller
Member 332, 7976 posts
I think the 10minute AT are rapidly becoming my most hated intervals.... I have 3 tomorrow.

I reckon you are better off to do the test at the end of the light week rather than the beginning, you could always do a 4 minute test instead.
SparrowIcon...01-03-2021 @ 21:06 
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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		You’re probably not far off the mark there! Grin

Good hour of rowing. What’s your best 60-minute effort?
BimIcon...01-03-2021 @ 21:24 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Yeah, I have 3x10 min TR on Sat jt, just hoping I'm feeling decent for it!

Sparrow, I've only ever done one 60 minuter none stop which was a 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

Best pace I've kept for 60 min UT1 was 5x12 min, obviously a lot easier with 3 minute rests between each one:

Time Meters Pace Watts Cal/Hr S/M HR
1:00:00 16,356m 1:50.0 263 1203 23 148
12:00.0 3,279m 1:49.7 264 1210 23 143
12:00.0 3,278m 1:49.8 264 1209 23 147
12:00.0 3,276m 1:49.8 264 1207 23 151
12:00.0 3,275m 1:49.9 264 1206 23 151
12:00.0 3,248m 1:50.8 257 1184 23 149
SparrowIcon...01-03-2021 @ 21:27 
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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		Do you think you could hold 1:50 for an hour?
BimIcon...01-03-2021 @ 22:43 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 01.03.2021 @ 22:46 PM by Bim
Sparrow said:Do you think you could hold 1:50 for an hour?


I think I would have had my best chance after the first 3 week block of UT1 and UT2 training. The HR does just keep going up and up on the longer rows though if you keep the same pace going with no rest and 1:50 seems fast for an hour, I would struggle to say the least and probably fail towards the end, just a guess though as closest I've done recently is a fast 30 min.
jtIcon...02-03-2021 @ 16:50 
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old age traveller
Member 332, 7976 posts
Bim said:
I think I would have had my best chance after the first 3 week block of UT1 and UT2 training. The HR does just keep going up and up on the longer rows though if you keep the same pace going with no rest and 1:50 seems fast for an hour, I would struggle to say the least and probably fail towards the end, just a guess though as closest I've done recently is a fast 30 min.


It would surprise me massively if you could not do the 1.50, it just comes down to being ready to soak up the pain!!!!!!
BimIcon...02-03-2021 @ 18:05 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Maybe jt, I will do one at some point Grin

Tuesday 02/03/21

Row - 2k WU, 3x8 min AT 5r, 1k CD

Time Meters Pace Watts Cal/Hr S/M
8:00.0 2,005m 1:59.7 204 1002 26 128

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,316m 1:43.6 315 1382 28 148
2:00.0 579m 1:43.6 315 1382 28 141
4:00.0 578m 1:43.8 313 1376 28 145
6:00.0 581m 1:43.2 318 1393 28 153
8:00.0 579m 1:43.6 315 1382 29 154

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,295m 1:44.5 306 1353 29 151
2:00.0 579m 1:43.6 315 1382 29 146
4:00.0 580m 1:43.4 316 1388 29 153
6:00.0 568m 1:45.6 297 1321 29 153
8:00.0 568m 1:45.6 297 1321 29 154

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,294m 1:44.6 306 1351 29 153
2:00.0 574m 1:44.5 306 1354 29 149
4:00.0 575m 1:44.3 308 1360 28 153
6:00.0 573m 1:44.7 305 1349 29 156
8:00.0 573m 1:44.7 305 1349 28 156

Time Meters Pace Watts Cal/Hr S/M HR
4:36.2 1,010m 2:16.7 137 771 23 123

Still feeling fatigued, I had a slightly elevated HR this morning. Elevated HR translated into hitting AT max HR earlier and a slower paced second and third set. Anyway, still not a bad session and glad I pushed myself through it, hopefully feeling a little more energised tomorrow / Thursday.

Evening

Circuit - 20 min 20 on 10 off
BimIcon...03-03-2021 @ 18:53 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Wednesday 03/03/21

Row - 2x45 min UT2

Time Meters Pace Watts Cal/Hr S/M
45:00.0 11,395m 1:58.4 210 1024 20 133
9:00.0 2,283m 1:58.2 212 1028 20 128
18:00.0 2,286m 1:58.1 212 1031 20 132
27:00.0 2,281m 1:58.3 211 1026 20 133
36:00.0 2,273m 1:58.7 209 1018 20 135
45:00.0 2,271m 1:58.8 208 1016 20 136

Time Meters Pace Watts Cal/Hr S/M
45:00.0 11,352m 1:58.9 208 1016 20 134
9:00.0 2,277m 1:58.5 210 1022 20 131
18:00.0 2,280m 1:58.4 211 1025 20 132
27:00.0 2,276m 1:58.6 210 1021 20 135
36:00.0 2,260m 1:59.4 205 1006 20 135
45:00.0 2,260m 1:59.4 205 1006 19 137

Due to reasons I was unable to find a free block of 90 minutes today, so I split the session into 2 45 minuters with about half an hour between them. Only UT2 but felt quite good for it which is a nice change from the last couple of days. 4x4 TR tomorrow, oh yeah.

Evening

Circuit - 25 min, 20 on 10 off
SparrowIcon...03-03-2021 @ 19:21 
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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		Lovely low HR and SR.

I don't envy your 4 x 4 TR session tomorrow, even though you seem to find them no problem!
BimIcon...04-03-2021 @ 21:05 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Sparrow said:Lovely low HR and SR.

I don't envy your 4 x 4 TR session tomorrow, even though you seem to find them no problem!


Grin That's what I try to tell myself, but normally it's not true!

Thursday 04/03/21

Row - 2k WU, 4x4 min TR, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
7:47.9 2,012m 1:56.2 223 1066 26 129

Time Meters Pace Watts Cal/Hr S/M HR
4:00.0 1,219m 1:38.4 367 1562 30 148
1:00.0 305m 1:38.3 368 1565 30 140
2:00.0 304m 1:38.6 364 1553 30 148
3:00.0 305m 1:38.3 368 1565 30 152
4:00.0 304m 1:38.6 364 1553 29 152

Time Meters Pace Watts Cal/Hr S/M HR
4:00.0 1,220m 1:38.3 368 1565 30 153
1:00.0 306m 1:38.0 371 1578 30 144
2:00.0 305m 1:38.3 368 1565 30 153
3:00.0 304m 1:38.6 364 1553 30 157
4:00.0 305m 1:38.3 368 1565 29 158

Time Meters Pace Watts Cal/Hr S/M HR
4:00.0 1,219m 1:38.4 367 1562 30 154
1:00.0 305m 1:38.3 368 1565 30 145
2:00.0 304m 1:38.6 364 1553 31 155
3:00.0 304m 1:38.6 364 1553 30 158
4:00.0 305m 1:38.3 368 1565 30 161

Time Meters Pace Watts Cal/Hr S/M HR
4:00.0 1,223m 1:38.1 371 1575 30 155
1:00.0 305m 1:38.3 368 1565 31 148
2:00.0 305m 1:38.3 368 1565 30 155
3:00.0 304m 1:38.6 364 1553 30 158
4:00.0 309m 1:37.0 382 1616 30 163

Time Meters Pace Watts Cal/Hr S/M HR
4:26.1 1,009m 2:11.8 153 825 24 128

Legs like jelly by the end of these. Overall improvement of 22m from the last 4x4 TR which is about 0.4/500m faster. Rests went 4/5/6 min

Evening

Circuit - 25 min 20 on, 10 off
jtIcon...04-03-2021 @ 22:57 
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old age traveller
Member 332, 7976 posts
Super 4's, I have 6 of them on Sunday.....I was thinking I might do something easier perhaps a 100,000mHappy
BimIcon...05-03-2021 @ 21:14 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 05.03.2021 @ 21:14 PM by Bim
Cheers jt, and yes, I know what you mean, I have 5 on Sunday and 3x10 AT tomorrow Tongue

Friday 05/03/21

Row - 4x12 min UT1 3r, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,289m 1:49.4 267 1218 22 141
3:00.0 824m 1:49.2 269 1224 22 136
6:00.0 822m 1:49.4 267 1217 22 141
9:00.0 821m 1:49.6 266 1214 22 143
12:00.0 822m 1:49.4 267 1217 22 145

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,281m 1:49.7 265 1211 22 148
3:00.0 822m 1:49.4 267 1217 22 145
6:00.0 822m 1:49.4 267 1217 22 147
9:00.0 819m 1:49.8 264 1207 22 149
12:00.0 819m 1:49.8 264 1207 21 152

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,262m 1:50.3 260 1196 22 150
3:00.0 822m 1:49.4 267 1217 22 146
6:00.0 820m 1:49.7 265 1211 22 151
9:00.0 814m 1:50.5 259 1191 22 150
12:00.0 807m 1:51.5 252 1168 22 150

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,248m 1:50.8 257 1184 22 148
3:00.0 812m 1:50.8 257 1184 22 144
6:00.0 817m 1:50.1 262 1201 22 150
9:00.0 805m 1:51.8 250 1161 22 149
12:00.0 815m 1:50.4 260 1194 22 150

Time Meters Pace Watts Cal/Hr S/M HR
4:48.7 1,018m 2:21.7 123 722 20 125

I've done this set all (just) under 1:50 before, so a slightly slower pace on the last couple today. Felt decent enough, just rising HR slowing me.

Evening

Circuit - 10x10x10

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