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» Sparrow Legs Strongman Training (Go to post)31-05-2021 @ 23:45 
Looks like you are getting some decent rides in, great weather for it at the moment!
» The Good, The Bad and The Ugly (Go to post)31-05-2021 @ 21:25 
Monday 31/05/21

Row - 2x12 min UT1

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,285m 1:49.5 266 1215 22 137
3:00.0 821m 1:49.6 266 1214 22 128
6:00.0 821m 1:49.6 266 1214 22 137
9:00.0 822m 1:49.4 267 1217 22 141
12:00.0 821m 1:49.6 266 1214 22 144

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,288m 1:49.4 267 1217 22 144
3:00.0 823m 1:49.3 268 1221 22 139
6:00.0 822m 1:49.4 267 1217 22 143
9:00.0 821m 1:49.6 266 1214 22 147
12:00.0 822m 1:49.4 267 1217 22 150

So, setting off for the Lakes early tomorrow morning, back Thursday Grin Several hours of UT2 work each day I guess, I have an overpacked 42lb rucksack to haul about with me.
» The Good, The Bad and The Ugly (Go to post)30-05-2021 @ 20:35 
Sparrow, you should be a motivational speaker, 2k pb is going down!

Cheers jt, I'd been thinking about todays session for a few days so it was good to get it done. After we talked about the BG on here I was having a chat to my dad about it. He's planning to do it some time this summer, but as a couple of day walk carrying kit and camping on the way round. I may be tempted to try and tag along depending on when he's doing it.
» old timers occasional log (Go to post)30-05-2021 @ 20:24 
jt said:PS I have just realised the insanity of suggesting I go back to week 21!!!!!!


Grin I thought you would appreciate that!

Was that 1m off a pb today? Bad luck not getting it, close call though if you didn't pace it right. You can relax now and have a good laugh at me over the next couple of weeks getting gradually more frantic as the day of judgment gets closer!
» The Good, The Bad and The Ugly (Go to post)30-05-2021 @ 15:13 
Cheers jt!

We're going to Borrowdale, just South of Derwent**ter. Plan is to park up near Seatoller and head into the mountains for a couple of days, Great Gable and Green Gable are both really nice walks and Scarfell Pike is close by as well. We used to do wild camping a lot but this will be the first time camping out on the tops with the kids, my dad's coming along as well, can't wait for it Happy



Sunday 30/05/21

Row - 2x1k WU, 4x4 min TR, 1k CD

Time Meters Pace Watts Cal/Hr S/M
3:53.4 1,013m 1:55.2 229 1087 26 132

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,218m 1:38.5 366 1559 30 145
1:00.0 305m 1:38.3 368 1565 31 137
2:00.0 304m 1:38.6 364 1553 30 145
3:00.0 304m 1:38.6 364 1553 30 149
4:00.0 305m 1:38.3 368 1565 29 149

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,218m 1:38.5 366 1559 31 146
1:00.0 304m 1:38.6 364 1553 31 125
2:00.0 305m 1:38.3 368 1565 31 152
3:00.0 304m 1:38.6 364 1553 30 153
4:00.0 305m 1:38.3 368 1565 30 154

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,227m 1:37.7 374 1587 31 151
1:00.0 307m 1:37.7 375 1590 31 142
2:00.0 306m 1:38.0 371 1578 31 151
3:00.0 307m 1:37.7 375 1590 31 155
4:00.0 307m 1:37.7 375 1590 30 157

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,241m 1:36.6 387 1632 31 151
1:00.0 311m 1:36.4 390 1641 31 140
2:00.0 307m 1:37.7 375 1590 31 152
3:00.0 307m 1:37.7 375 1590 30 156
4:00.0 318m 1:34.3 417 1734 32 157

Time Meters Pace Watts Cal/Hr S/M
5:12.0 1,003m 2:35.5 93 620 16 119

I felt I needed some type of plan for today, so after looking through old sessions I thought starting at 1:39 pace and dropping a split for each set would be good. Pretty much as soon as I set off 1:39 felt a little sandbaggy so I dropped it a second which felt better for TR pace. Rest of the sets I hit the planned pace on and maxed out on the last set. Legs pretty jellified (again) by the end so mission accomplished.

That's the end of the properly hard sessions now for this program, the next 2 weeks are a taper with the odd short hard bit of work thrown in. The program has pushed me really well, and I've managed constant improvements on the AN and TR work. It also feels like now is the right time to taper, I'm feeling pretty battered at the moment and very much in need of some steady sessions.
» old timers occasional log (Go to post)29-05-2021 @ 14:23 
Very nice! Do you unrack it yourself in comp?
» The Good, The Bad and The Ugly (Go to post)29-05-2021 @ 14:19 
Yesterday evening circuit - 10x10x10

Saturday 29/05/21

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

Time Meters Pace Watts Cal/Hr S/M HR
4:01.5 1,012m 1:59.3 206 1009 25 120

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,867m 1:44.6 305 1351 28 145
2:00.0 573m 1:44.7 305 1349 28 138
4:00.0 573m 1:44.7 305 1349 27 141
6:00.0 574m 1:44.5 306 1354 28 148
8:00.0 574m 1:44.5 306 1354 28 150
10:00.0 574m 1:44.5 306 1354 28 151

Time Meters Pace Watts Cal/Hr S/M HR
10:00.0 2,868m 1:44.6 306 1352 28 151
2:00.0 574m 1:44.5 306 1354 28 143
4:00.0 574m 1:44.5 306 1354 28 149
6:00.0 573m 1:44.7 305 1349 28 153
8:00.0 573m 1:44.7 305 1349 28 156
10:00.0 574m 1:44.5 306 1354 28 156

Time Meters Pace Watts Cal/Hr S/M HR
4:33.4 1,011m 2:15.2 142 787 21 131

Legs still feeling knackered, today was hard work, I'm going to be pissed off with them if they don't recover for tomorrow. I'm very ready for some steady sessions next week.
» A journal of non-negligible strength gains (Go to post)28-05-2021 @ 21:24 
Nice row, did you pace it like that on purpose? last 20 second split tells a story Happy
» old timers occasional log (Go to post)28-05-2021 @ 21:20 
Post Edited: 28.05.2021 @ 21:20 PM by Bim
Excellent 500m jt, looks like you're the man to beat in your category at the moment Grin

Good luck for the weekend, I've got a tough 4x4 TR on Sunday so the thought of you hammering out a pb will push me on!
» The Good, The Bad and The Ugly (Go to post)28-05-2021 @ 16:09 
Cheers jt! It certainly took it out of me.

Last night - Cellar squats
60x10 x10 x10
Paused x10

28/05/21

Row - 4x15 min UT1, 3r

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,103m 1:49.6 265 1213 22 139
3:00.0 819m 1:49.8 264 1207 22 131
6:00.0 821m 1:49.6 266 1214 22 138
9:00.0 822m 1:49.4 267 1217 22 140
12:00.0 820m 1:49.7 265 1211 22 143
15:00.0 821m 1:49.6 266 1214 22 146

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,102m 1:49.7 265 1212 22 146
3:00.0 822m 1:49.4 267 1217 22 140
6:00.0 820m 1:49.7 265 1211 22 144
9:00.0 820m 1:49.7 265 1211 22 148
12:00.0 819m 1:49.8 264 1207 22 149
15:00.0 821m 1:49.6 266 1214 22 151

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,041m 1:51.3 253 1172 22 147
3:00.0 821m 1:49.6 266 1214 22 145
6:00.0 821m 1:49.6 266 1214 22 150
9:00.0 804m 1:51.9 250 1158 22 147
12:00.0 797m 1:52.9 243 1136 22 148
15:00.0 799m 1:52.6 245 1142 22 149

Time Meters Pace Watts Cal/Hr S/M
15:00.0 3,965m 1:53.4 239 1123 22 144
3:00.0 794m 1:53.3 240 1127 22 139
6:00.0 792m 1:53.6 239 1120 22 144
9:00.0 793m 1:53.4 239 1123 22 145
12:00.0 793m 1:53.4 239 1123 22 146
15:00.0 794m 1:53.3 240 1127 22 147

Felt tired and fatigued from the start, legs just had no energy which made everything a big effort. I really felt like quitting after every set, closest I've been to HD'ing for some time. Anyway, this close to the end of the last hard week I just grit my teeth and plodded on, dropped the pace a fair bit on the last set to get through it. Hopefully be recovered by tomorrow ready for a decent weekends graft.

In related news the kids are on holiday this next week so I think we are going camping for a couple of days, possibly going Monday back Wednesday looking at the weather. Right at the start of the taper so shouldn't affect it too much with any luck.
» The Good, The Bad and The Ugly (Go to post)27-05-2021 @ 17:12 
Post Edited: 27.05.2021 @ 17:13 PM by Bim
Thursday 27/05/21

Row - 2x1k WU, 2x6x1 min AN 1r, 500m CD

Time Meters Pace Watts Cal/Hr S/M HR
3:58.7 1,011m 1:58.0 213 1032 25 124

Time Meters Pace Watts Cal/Hr S/M HR
3:53.4 1,004m 1:56.2 223 1067 25 127

Time Meters Pace Watts Cal/Hr S/M HR
6:00.0 2,006m 1:29.7 484 1967 33 153
1:00.0 334m 1:29.8 483 1962 33 144
1:00.0 334m 1:29.8 483 1962 33 154
1:00.0 334m 1:29.8 483 1962 32 150
1:00.0 335m 1:29.5 487 1977 32 157
1:00.0 334m 1:29.8 483 1962 33 157
1:00.0 334m 1:29.8 483 1962 33 158

Time Meters Pace Watts Cal/Hr S/M HR
6:00.0 2,008m 1:29.6 486 1972 34 155
1:00.0 334m 1:29.8 483 1962 34 148
1:00.0 334m 1:29.8 483 1962 33 154
1:00.0 335m 1:29.5 487 1977 33 154
1:00.0 334m 1:29.8 483 1962 33 157
1:00.0 334m 1:29.8 483 1962 33 158
1:00.0 335m 1:29.5 487 1977 35 157

Time Meters Pace Watts Cal/Hr S/M HR
2:47.7 511m 2:44.0 79 572 17 122

Previously I've done 6x1 min 1r at 1:29.5 pace and 1:29.8 pace, thought I'd just try and keep them both similar to that and see how it went. First set was hard, I tried to leave a little in the tank for the second set and although it was close I didn't do a max effort on any of them. 15 minutes rest and my HR was only just under 100 again! Anyway, second set was tougher, but I wasn't too worried about giving it everything in the later reps. Totally stuffed by the end, just managed to hang on for the last one, marvellous.
» old timers occasional log (Go to post)26-05-2021 @ 21:54 
Good plan jt, you can just try to nail a decent 2k when you are feeling decent again if it's not on Sunday. I'm starting to feel nervous for you Happy

We've hammered Rathburn from Winter to Spring
I wonder what times it will bring
Very soon we will see
It's pb time for jt and me
» A journal of non-negligible strength gains (Go to post)26-05-2021 @ 21:32 
That looks like a fantastic course, cramping quads are awful under the best of conditions so that must have been very tough.

They look like crampons jt, I've only ever used them with big ridged walking boots though, not trainers!
» The Good, The Bad and The Ugly (Go to post)26-05-2021 @ 16:16 
Cheers jt! Not long to go now, I'm both fearful and excited Happy

Wednesday 26/05/21

Row - 90 min UT2

Time Meters Pace Watts Cal/Hr S/M HR
1:30:00 22,565m 1:59.6 204 1003 20 132
18:00.0 4,516m 1:59.5 205 1004 20 129
36:00.0 4,511m 1:59.7 204 1002 20 132
54:00.0 4,514m 1:59.6 204 1003 20 132
1:12:00 4,512m 1:59.6 204 1002 20 135
1:30:00 4,513m 1:59.6 204 1003 20 135

Standard UT2 row, similar pace to previous ones this distance.
» The Good, The Bad and The Ugly (Go to post)25-05-2021 @ 16:30 
Post Edited: 25.05.2021 @ 16:31 PM by Bim
Tuesday 25/05/21

Row - 1k WU, 4x8 min AT 4(ish)r

Time Meters Pace Watts Cal/Hr S/M HR
3:54.5 1,012m 1:55.8 225 1074 25 127

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,293m 1:44.6 305 1350 28 146
2:00.0 574m 1:44.5 306 1354 28 143
4:00.0 574m 1:44.5 306 1354 28 143
6:00.0 573m 1:44.7 305 1349 28 150
8:00.0 573m 1:44.7 305 1349 28 149

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,292m 1:44.7 305 1349 27 152
2:00.0 573m 1:44.7 305 1349 28 147
4:00.0 573m 1:44.7 305 1349 27 153
6:00.0 573m 1:44.7 305 1349 27 155
8:00.0 572m 1:44.8 303 1343 27 155

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,288m 1:44.8 303 1343 27 154
2:00.0 573m 1:44.7 305 1349 28 149
4:00.0 573m 1:44.7 305 1349 28 154
6:00.0 570m 1:45.2 300 1332 27 157
8:00.0 573m 1:44.7 305 1349 26 157

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,268m 1:45.8 295 1316 27 154
2:00.0 572m 1:44.8 303 1343 27 149
4:00.0 573m 1:44.7 305 1349 28 156
6:00.0 564m 1:46.3 291 1300 27 156
8:00.0 559m 1:47.3 283 1274 26 156

Legs were tired again but once I got going these were all good. Resisted the urge to keep them all under 1:45 pace and slowed a fair bit towards the end, I did feel pretty fatigued by then as well. Peak HR 157 Grin

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