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The Good, The Bad and The Ugly

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BimIcon...27-03-2021 @ 14:51 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 27.03.2021 @ 14:52 PM by Bim
Sparrow said:
Grin Grin I'm sorry for finding that humorous, but I can't help it. Good luck!


I have a good laugh at others (jt's Grin) pain / dread etc all the time, it's a healthy reaction to others suffering!


Saturday 27/03/21

Run - 20 min UT2 / 1

Row - 1k WU, 3x10 min AT, 1k CD

Time Meters Pace Watts Cal/Hr S/M
4:01.2 1,014m 1:58.9 208 1015 25 112

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,865m 1:44.7 305 1349 29 148
2:00.0 574m 1:44.5 306 1354 29 140
4:00.0 573m 1:44.7 305 1349 29 148
6:00.0 573m 1:44.7 305 1349 28 149
8:00.0 573m 1:44.7 305 1349 29 152
10:00.0 573m 1:44.7 305 1349 29 153

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,860m 1:44.8 303 1343 28 153
2:00.0 573m 1:44.7 305 1349 28 147
4:00.0 573m 1:44.7 305 1349 29 152
6:00.0 573m 1:44.7 305 1349 28 155
8:00.0 572m 1:44.8 303 1343 28 157
10:00.0 570m 1:45.2 300 1332 28 156

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,843m 1:45.5 298 1325 28 154
2:00.0 572m 1:44.8 303 1343 28 148
4:00.0 574m 1:44.5 306 1354 29 154
6:00.0 572m 1:44.8 303 1343 28 156
8:00.0 558m 1:47.5 282 1268 28 156
10:00.0 567m 1:45.8 295 1316 27 156

Time Meters Pace Watts Cal/Hr S/M HR
4:26.7 1,016m 2:11.2 155 832 21 128

I was not looking forward to this AT ALL, however, once I set off and got moving it was an almost enjoyable row. The legs did somehow manage to do some major recovery overnight (yay) and I didn't start to fatigue much until the end of the last set, this was 4m short of a pb. Just the 6x4 TR to go now, then the 'easy' week Tongue
jtIcon...27-03-2021 @ 16:55 
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old age traveller
Member 332, 7976 posts
Another super Saturday session, edging ever closer to the joys of week 21.Happy
SparrowIcon...27-03-2021 @ 19:48 
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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		Great session.

I'm sure you'll smash tomorrow!
BimIcon...28-03-2021 @ 14:43 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 28.03.2021 @ 17:43 PM by Bim
It feels like this program is just building up to week 21 rather than a 2k Grin it's going to feel good once it's completed.

Cheers Sparrow!

Sunday 28/03/21

Row - 2x1k WU, 6x4 min TR, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:52.0 1,006m 1:55.3 228 1085 26 126

Time Meters Pace Watts Cal/Hr S/M HR
3:57.1 1,011m 1:57.2 217 1047 25 130

Time Meters Pace Watts Cal/Hr S/M HR
4:00.0 1,204m 1:39.6 354 1516 30 146
1:00.0 301m 1:39.6 354 1516 30 141
2:00.0 301m 1:39.6 354 1516 29 147
3:00.0 301m 1:39.6 354 1516 29 149
4:00.0 301m 1:39.6 354 1516 30 150

Time Meters Pace Watts Cal/Hr S/M HR
4:00.0 1,204m 1:39.6 354 1516 30 151
1:00.0 301m 1:39.6 354 1516 30 145
2:00.0 301m 1:39.6 354 1516 30 152
3:00.0 301m 1:39.6 354 1516 30 153
4:00.0 301m 1:39.6 354 1516 29 156

Time Meters Pace Watts Cal/Hr S/M HR
4:00.0 1,203m 1:39.7 353 1513 30 152
1:00.0 301m 1:39.6 354 1516 30 143
2:00.0 301m 1:39.6 354 1516 30 153
3:00.0 301m 1:39.6 354 1516 30 157
4:00.0 301m 1:39.6 354 1516 30 158

Time Meters Pace Watts Cal/Hr S/M HR
4:00.0 1,203m 1:39.7 353 1513 30 154
1:00.0 301m 1:39.6 354 1516 30 146
2:00.0 300m 1:40.0 350 1504 30 154
3:00.0 301m 1:39.6 354 1516 31 159
4:00.0 301m 1:39.6 354 1516 30 159

Time Meters Pace Watts Cal/Hr S/M HR
4:00.0 1,204m 1:39.6 354 1516 31 154
1:00.0 301m 1:39.6 354 1516 30 145
2:00.0 301m 1:39.6 354 1516 31 154
3:00.0 301m 1:39.6 354 1516 30 159
4:00.0 301m 1:39.6 354 1516 31 160

Time Meters Pace Watts Cal/Hr S/M HR
4:00.0 1,205m 1:39.5 354 1519 30 154
1:00.0 301m 1:39.6 354 1516 30 146
2:00.0 301m 1:39.6 354 1516 30 155
3:00.0 301m 1:39.6 354 1516 30 159
4:00.0 303m 1:39.0 361 1541 30 162

Time Meters Pace Watts Cal/Hr S/M HR
4:31.8 1,012m 2:14.2 145 797 19 131
4:31.0 1,013m 2:13.7 146 803 19 131

Rest started out at 4 min for the first 4 then went up to 5 and 6 min.

This is WITHOUT A DOUBT the toughest session in the program, at least it felt like it today! Pretty much 24 minutes of just under max effort, felt great after though!!! Grin I had thought about trying to do them at 1:38 pace but I would have definitely had to slow them down, pretty happy to keep them all under 1:40
jtIcon...28-03-2021 @ 20:40 
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old age traveller
Member 332, 7976 posts
Thats a nice chunk of sub 1.40 gives you a good grounding for 7x4 and 8x4 to come. Grin
SparrowIcon...28-03-2021 @ 20:44 
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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		Fantastic session! I never got the TR sessions right - I was always done in after the first rep!

JT - Grin
BimIcon...28-03-2021 @ 21:05 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Oh yes jt, there are only two sessions I'm dreading more than 6x4 TR!

Cheers Sparrow, I find pacing them tough. I did 3x4 TR at 1:37 pace but this was a lot harder than that, and the last thing you want is to set off too fast and end up blowing up half way through.
BimIcon...29-03-2021 @ 21:15 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Monday 29/03/21

Bike ride with kids
3 hrs

Row - 2x15 min UT1, 500m CD

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,113m 1:49.4 267 1219 22 143
3:00.0 822m 1:49.4 267 1217 22 134
6:00.0 823m 1:49.3 268 1221 22 143
9:00.0 823m 1:49.3 268 1221 22 144
12:00.0 823m 1:49.3 268 1221 22 148
15:00.0 822m 1:49.4 267 1217 22 147

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,096m 1:49.8 264 1208 22 148
3:00.0 823m 1:49.3 268 1221 22 142
6:00.0 821m 1:49.6 266 1214 22 149
9:00.0 821m 1:49.6 266 1214 22 150
12:00.0 819m 1:49.8 264 1207 22 151
15:00.0 814m 1:50.5 259 1191 22 149

Time Meters Pace Watts Cal/Hr S/M HR
2:22.8 512m 2:19.4 129 744 19 125

Nice ride out with the kids this morning, nothing too strenuous and with just the 2x15 UT1 it felt like a rest day Grin
BimIcon...30-03-2021 @ 16:35 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Tuesday 30/03/21

Row - 1k WU, 2x9 min AT, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:53.8 1,010m 1:55.7 226 1076 25 127

Time Meters Pace Watts Cal/Hr S/M HR
9:00.0 2,584m 1:44.4 307 1355 28 148
2:00.0 575m 1:44.3 308 1360 28 141
4:00.0 575m 1:44.3 308 1360 28 147
6:00.0 573m 1:44.7 305 1349 28 150
8:00.0 574m 1:44.5 306 1354 28 153
9:00.0 287m 1:44.5 306 1354 28 153

Time Meters Pace Watts Cal/Hr S/M HR
9:00.0 2,581m 1:44.6 306 1352 28 154
2:00.0 574m 1:44.5 306 1354 28 146
4:00.0 575m 1:44.3 308 1360 28 152
6:00.0 574m 1:44.5 306 1354 28 155
8:00.0 572m 1:44.8 303 1343 28 157
9:00.0 286m 1:44.8 303 1343 27 157

Time Meters Pace Watts Cal/Hr S/M HR
4:16.6 1,016m 2:06.2 174 898 18 134

Ok session, didn't feel too hard although HR was up towards the end of the second set.
jtIcon...30-03-2021 @ 20:22 
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old age traveller
Member 332, 7976 posts
Lovely couple of sessions so far this week.
SparrowIcon...31-03-2021 @ 07:45 
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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		Consistent as always. The ultimate grafter!
BimIcon...31-03-2021 @ 18:06 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Cheers!

Yesterday evening
Cellar

Bench
20x20
40x10
60x35
60x35
60x40

Squats
x10
x10
x10

Pull ups - bar across squat stands
x20


Wednesday 31/03/21

Row - 60 min UT2

Time Meters Pace Watts Cal/Hr S/M HR
1:00:00 15,051m 1:59.5 205 1004 20 132
12:00.0 3,019m 1:59.2 206 1010 20 128
24:00.0 3,016m 1:59.3 206 1008 20 131
36:00.0 3,006m 1:59.7 204 1001 20 134
48:00.0 3,006m 1:59.7 204 1001 20 135
1:00:00 3,004m 1:59.8 203 999 20 134

Warm one today and I was out and about with the kids for most of it a UT2 fit in nicely

Evening

Circuit - 25 min 20 on 10 off
jtIcon...31-03-2021 @ 20:29 
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old age traveller
Member 332, 7976 posts
Sparrow said:Consistent as always. The ultimate grafter!


What he said.
BimIcon...01-04-2021 @ 19:45 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Cheers jt! Grin


Thursday 01/04/21

Bike ride with kids - 1 1/2hr

Row - 2x1k, 8x45s r45s AN, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:50.5 1,011m 1:53.9 236 1113 26 126

Time Meters Pace Watts Cal/Hr S/M HR
3:49.8 1,005m 1:54.3 234 1106 26 130

Time Meters Pace Watts Cal/Hr S/M HR
6:00.0 2,023m 1:28.9 497 2010 34 152
0:45.0 251m 1:29.6 486 1972 33 143
0:45.0 251m 1:29.6 486 1972 33 147
0:45.0 251m 1:29.6 486 1972 33 151
0:45.0 252m 1:29.2 492 1992 33 153
0:45.0 252m 1:29.2 492 1992 33 154
0:45.0 253m 1:28.9 498 2012 33 155
0:45.0 255m 1:28.2 509 2053 35 156
0:45.0 258m 1:27.2 528 2116 36 156

Time Meters Pace Watts Cal/Hr S/M HR
4:23.5 1,005m 2:11.0 155 834 19 132

Blew up on a similar 1x6 last week so took the pace down a touch the start. Tough set and not badly paced, think I could stand a chance of getting them all under 1:29 next time I do it.
SparrowIcon...01-04-2021 @ 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		Nice work. Good that you still had enough left at the end for a faster last rep.

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