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jt | ... | 14-04-2021 @ 18:46 | |
old age traveller Member 332, 7863 posts | 1 hour is enough surely. Your Dad sounds like he is super fit for an "older" guy, good genetics for you. | ||
Bim | ... | 14-04-2021 @ 21:15 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | jt said:1 hour is enough surely. You are probably right, but when I cut a session 'short' I generally feel a bit crap and assume my next pb attempt will be ruined because of it I also have an hour to kill while the kids are training. | ||
Bim | ... | 15-04-2021 @ 13:09 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 15.04.2021 @ 13:14 PM by Bim Thursday 15/04/21Row - 2x1k WU, 8x1 min AN 1r, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 3:52.6 1,013m 1:54.8 231 1096 26 126 Time Meters Pace Watts Cal/Hr S/M HR 3:52.1 1,009m 1:55.0 230 1091 25 131 Time Meters Pace Watts Cal/Hr S/M HR 8:00.0 2,673m 1:29.7 484 1964 33 154 1:00.0 334m 1:29.8 483 1962 33 145 1:00.0 334m 1:29.8 483 1962 33 150 1:00.0 334m 1:29.8 483 1962 33 150 1:00.0 334m 1:29.8 483 1962 33 155 1:00.0 334m 1:29.8 483 1962 33 154 1:00.0 334m 1:29.8 483 1962 33 159 1:00.0 334m 1:29.8 483 1962 33 160 1:00.0 334m 1:29.8 483 1962 34 160 Time Meters Pace Watts Cal/Hr S/M HR 4:38.0 1,015m 2:16.9 136 769 18 130 Messed up 6x1 AN a few weeks ago by setting off too fast, this was far better paced. By the end it was a max effort to keep under 1:30 pace, I'm just glad it wasn't x9 It looks like the erg was being generous today as well, 1:29.8 pace throughout with a 1:29.7 average! In fact just look at that lovely consistency Just been and had my vaccine, hopefully no side effects over the next few days. | ||
macroth | ... | 15-04-2021 @ 13:26 | |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Great session! 6:20 2k target confirmed (again ) | ||
jt | ... | 15-04-2021 @ 18:44 | |
old age traveller Member 332, 7863 posts | macroth said:Great session! 6:20 2k target confirmed (again ) I concur. I know you were not sandbagging, I did this at 1.33.8 | ||
Sparrow | ... | 16-04-2021 @ 08:05 | |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Excellent session! I might add this into my rotation of interval sessions. | ||
Bim | ... | 16-04-2021 @ 19:42 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Cheers all! The pressure is on It's a really nice session Sparrow if you get your pacing right, go too fast at the start and it's awful! Friday 16/04/21 Row - 2x15 min UT1 Time Meters Pace Watts Cal/Hr S/M HR 15:00.0 4,108m 1:49.5 266 1216 22 138 3:00.0 823m 1:49.3 268 1221 22 130 6:00.0 821m 1:49.6 266 1214 22 136 9:00.0 822m 1:49.4 267 1217 22 140 12:00.0 822m 1:49.4 267 1217 22 143 15:00.0 821m 1:49.6 266 1214 22 145 Time Meters Pace Watts Cal/Hr S/M HR 15:00.0 4,105m 1:49.6 266 1214 22 147 3:00.0 823m 1:49.3 268 1221 22 142 6:00.0 822m 1:49.4 267 1217 22 146 9:00.0 821m 1:49.6 266 1214 22 149 12:00.0 820m 1:49.7 265 1211 22 150 15:00.0 820m 1:49.7 265 1211 22 150 I've not felt ill from the vaccine, but I didn't get a wink of sleep last night, just laid there for several hours feeling tired but not being able to drop off. Dragged myself to the C2 not really expecting to do much but once I had set off it went quite well. Did the minimum possible, so no WU or CD and I think anything faster than UT1 would have screwed me. Hopefully get some good kip tonight ready for 4x9 AT tomorrow! Evening A very non energetic circuit - 30 min 10x10x10 | ||
Bim | ... | 17-04-2021 @ 16:40 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Saturday 17/04/21 Row - 1k WU, 4x9 min AT, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 3:56.8 1,010m 1:57.2 217 1047 26 121 Time Meters Pace Watts Cal/Hr S/M HR 9:00.0 2,578m 1:44.7 305 1348 28 143 2:00.0 573m 1:44.7 305 1349 28 134 4:00.0 573m 1:44.7 305 1349 29 141 6:00.0 573m 1:44.7 305 1349 28 145 8:00.0 573m 1:44.7 305 1349 28 147 9:00.0 287m 1:44.5 306 1354 28 148 Time Meters Pace Watts Cal/Hr S/M HR 9:00.0 2,580m 1:44.6 305 1350 28 151 2:00.0 574m 1:44.5 306 1354 28 145 4:00.0 574m 1:44.5 306 1354 28 150 6:00.0 574m 1:44.5 306 1354 28 152 8:00.0 573m 1:44.7 305 1349 28 154 9:00.0 287m 1:44.5 306 1354 28 155 Time Meters Pace Watts Cal/Hr S/M HR 9:00.0 2,555m 1:45.6 297 1320 28 153 2:00.0 573m 1:44.7 305 1349 28 148 4:00.0 573m 1:44.7 305 1349 28 153 6:00.0 571m 1:45.0 302 1338 28 155 8:00.0 557m 1:47.7 280 1263 27 154 9:00.0 281m 1:46.7 288 1289 27 156 Time Meters Pace Watts Cal/Hr S/M HR 9:00.0 2,545m 1:46.0 293 1308 28 153 2:00.0 572m 1:44.8 303 1343 28 148 4:00.0 573m 1:44.7 305 1349 29 154 6:00.0 567m 1:45.8 295 1316 28 155 8:00.0 557m 1:47.7 280 1263 28 155 9:00.0 277m 1:48.3 276 1248 27 156 Time Meters Pace Watts Cal/Hr S/M HR 4:48.9 1,011m 2:22.8 120 712 19 124 Far better sleep last night so raring to go for this hopefully that's any vaccine shenanigans done with now. Decided at the start I was going to be pretty strict with HR and not let it drift over 155. The dream session would have been to keep everything under 1:45 pace, but I had to slow it down a touch towards the end of the third set. Felt quite fatigued by the end of the last set, it's surprising how much harder this was than the 4x8 min AT earlier in the week. Anyway, enjoyable enough session, just 7x4 TR to get through tomorrow now | ||
jt | ... | 17-04-2021 @ 19:46 | |
old age traveller Member 332, 7863 posts | A lovely couple of sleep deprived sessions I am sure the 7x4 will all be lovely and around 1.39.9 enjoy. | ||
Sparrow | ... | 18-04-2021 @ 12:03 | |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | What JT said! Lovely sessions and I’m sure you’ll nail the TR. | ||
Bim | ... | 18-04-2021 @ 14:07 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | It was lovely thanks Nailed it! Sunday 18/04/21 Row - 1k WU, 7x4 TR 4r / 5r, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 3:53.1 1,013m 1:55.0 230 1090 26 128 Time Meters Pace Watts Cal/Hr S/M HR 16:00.0 4,811m 1:39.7 352 1512 30 157 4:00.0 1,202m 1:39.8 352 1510 30 151 4:00.0 1,203m 1:39.7 353 1513 30 157 4:00.0 1,203m 1:39.7 353 1513 30 158 4:00.0 1,203m 1:39.7 353 1513 30 162 Did the first 4 on 4r with the interval timer, did one more at 4r and the last 2 at 5r(ish) 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 30 143 2:00.0 300m 1:40.0 350 1504 30 155 3:00.0 301m 1:39.6 354 1516 30 159 4:00.0 301m 1:39.6 354 1516 30 159 Time Meters Pace Watts Cal/Hr S/M HR 4:00.0 1,203m 1:39.7 353 1513 30 151 1:00.0 301m 1:39.6 354 1516 30 141 2:00.0 301m 1:39.6 354 1516 30 153 3:00.0 301m 1:39.6 354 1516 29 151 4:00.0 301m 1:39.6 354 1516 30 160 Time Meters Pace Watts Cal/Hr S/M HR 4:00.0 1,207m 1:39.4 356 1525 31 153 1:00.0 301m 1:39.6 354 1516 31 143 2:00.0 301m 1:39.6 354 1516 30 154 3:00.0 301m 1:39.6 354 1516 30 158 4:00.0 305m 1:38.3 368 1565 31 162 Time Meters Pace Watts Cal/Hr S/M 4:58.0 1,011m 2:27.3 109 676 19 124 HR monitor dropped out a couple of times and left a couple of suspect readings. Sunday TR session 3 weeks ago I said:This is WITHOUT A DOUBT the toughest session in the program Nothing has changed! Legs were in bits by the end, tough on cv, tougher on the legs. Thanks for the 1:39.9 guidance jt, it made the pacing decision far easier and was spot on as usual. It was weird when I turned the timer off on 4r, it made the rest of the session far more tolerable, just not having the pressure of 'having' to set off at a certain time. Anyway, feeling great now, end of another 'hard' week, not many more to go | ||
jt | ... | 18-04-2021 @ 16:52 | |
old age traveller Member 332, 7863 posts | Very nice, I understand the countdown pressure I aborted rather sharply today. Glad to be of small pace assistance. | ||
Sparrow | ... | 18-04-2021 @ 20:52 | |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Great session, Bim! Good to get that in the bag! | ||
Bim | ... | 19-04-2021 @ 18:32 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Cheers! Monday 19/04/21 Row 2x15 min UT1 3r Time Meters Pace Watts Cal/Hr S/M HR 15:00.0 4,107m 1:49.5 266 1215 22 141 3:00.0 822m 1:49.4 267 1217 22 132 6:00.0 822m 1:49.4 267 1217 22 138 9:00.0 822m 1:49.4 267 1217 22 145 12:00.0 820m 1:49.7 265 1211 22 144 15:00.0 821m 1:49.6 266 1214 22 147 Time Meters Pace Watts Cal/Hr S/M HR 15:00.0 4,095m 1:49.8 264 1207 22 148 3:00.0 822m 1:49.4 267 1217 22 143 6:00.0 820m 1:49.7 265 1211 22 147 9:00.0 820m 1:49.7 265 1211 22 149 12:00.0 816m 1:50.2 261 1197 22 150 15:00.0 818m 1:50.0 263 1204 22 150 Time Meters Pace Watts Cal/Hr S/M HR 4:35.5 1,010m 2:16.3 138 774 19 129 Lovely day again so I did a 15 minute steady jog as a WU. This felt reasonably tough for UT1, touch fatigued from the weekend I think. | ||
Bim | ... | 20-04-2021 @ 18:04 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Tuesday 20/04/21 Row - 1k WU, 2x10 min AT, 1k CD Time Meters Pace Watts Cal/Hr S/M HR 3:55.1 1,007m 1:56.7 220 1057 26 128 Time Meters Pace Watts Cal/Hr S/M HR 10:00.0 2,867m 1:44.6 305 1351 28 149 2:00.0 573m 1:44.7 305 1349 28 143 4:00.0 573m 1:44.7 305 1349 28 147 6:00.0 573m 1:44.7 305 1349 29 150 8:00.0 573m 1:44.7 305 1349 28 154 10:00.0 574m 1:44.5 306 1354 29 153 Time Meters Pace Watts Cal/Hr S/M HR 10:00.0 2,832m 1:45.9 294 1313 28 153 2:00.0 573m 1:44.7 305 1349 29 149 4:00.0 573m 1:44.7 305 1349 29 152 6:00.0 569m 1:45.4 299 1327 28 155 8:00.0 557m 1:47.7 280 1263 28 154 10:00.0 560m 1:47.1 285 1279 28 156 Time Meters Pace Watts Cal/Hr S/M HR 4:20.3 1,015m 2:08.2 166 871 18 135 Elevated HR and fatigued quite quickly into set 2, not the best AT session, hard work. | ||
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