The Good, The Bad and The Ugly

I think 4x500 1MR is manageable

8x500 you need 2MR if you want to keep the pace fast.

Nice 12's today.

Yeah, cheers jt, I'll up it to 2r next time for the x8's

Yesterday evening

Circuit - 10x10x10


Saturday 15/05/21

Row - 1k WU, 2x2k AT 5r, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:57.1 1,011m 1:57.2 217 1047 25 122

Time Meters Pace Watts Cal/Hr S/M HR
6:49.9 2,000m 1:42.4 325 1419 30 146
1:43.0 500m 1:43.0 320 1402 30 138
1:42.8 1,000m 1:42.8 322 1408 30 146
1:42.1 1,500m 1:42.1 329 1431 29 149
1:42.1 2,000m 1:42.1 329 1431 29 153

Time Meters Pace Watts Cal/Hr S/M HR
6:49.1 2,000m 1:42.2 327 1425 28 152
1:42.3 500m 1:42.3 327 1425 29 147
1:42.3 1,000m 1:42.3 327 1425 29 153
1:42.2 1,500m 1:42.2 328 1428 28 156
1:42.3 2,000m 1:42.3 327 1425 27 155

Time Meters Pace Watts Cal/Hr S/M HR
4:25.4 1,008m 2:11.6 153 827 20 127

Felt decent today. I nearly tried to do a double 2k at under 6:45 but that would have taken me well over AT pace, I probably made the right decision

Just ranked the fastest of the 2k's from today, I'm currently 3rd in the UK and 6th in the world

Dreamy.

More excellent training.

How far off the top spot are you?

Cheers jt!

6:33 is the fastest UK and world, no comps yet I guess and only two weeks into the new season.

Sunday 16/05/21

Run - 20 min UT2 / 1

Into

Row - 1k WU, 4x2 min TR, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:52.0 1,003m 1:55.6 226 1078 26 131

Time Meters Pace Watts Cal/Hr S/M HR
2:00.0 653m 1:31.8 451 1852 33 145
1:00.0 327m 1:31.7 453 1859 34 142
2:00.0 326m 1:32.0 449 1845 32 149

Time Meters Pace Watts Cal/Hr S/M HR
2:00.0 653m 1:31.8 451 1852 32 149
1:00.0 327m 1:31.7 453 1859 32 146
2:00.0 326m 1:32.0 449 1845 32 152

Time Meters Pace Watts Cal/Hr S/M HR
2:00.0 654m 1:31.7 453 1859 33 148
1:00.0 329m 1:31.1 462 1888 33 145
2:00.0 326m 1:32.0 449 1845 32 152

Time Meters Pace Watts Cal/Hr S/M HR
2:00.0 661m 1:30.7 468 1910 34 149
1:00.0 329m 1:31.1 462 1888 33 147
2:00.0 333m 1:30.0 479 1947 35 152

Time Meters Pace Watts Cal/Hr S/M HR
4:45.7 1,010m 2:21.4 124 725 21 119

Thought I would join you today jt! Took as much rest as I wanted, which ended up being between about 5 and 8 minutes and did each rep almost flat out, the last one was a max. I threw a few patches of the shortened stroke into them which even for 3 or 4 strokes can give the legs a breather half way through a set, held a high SR for the last 15 seconds of the last one which dropped the split to 1:29. How to make TR 'fun'

2.57.9.

A duo of excellence and horror! That must have been painfully satisfying!

Frankly, a ridiculous pace!

2:57.9 would be pretty quick

Cheers Sparrow, they were very satisfying!

Monday 17/05/21

Row - 3x15 min UT1

Time Meters Pace Watts Cal/Hr S/M
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 22 139
9:00.0 821m 1:49.6 266 1214 22 144
12:00.0 821m 1:49.6 266 1214 22 147
15:00.0 822m 1:49.4 267 1217 22 148

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,100m 1:49.7 265 1211 22 147
3:00.0 822m 1:49.4 267 1217 22 141
6:00.0 821m 1:49.6 266 1214 22 147
9:00.0 820m 1:49.7 265 1211 22 148
12:00.0 820m 1:49.7 265 1211 22 150
15:00.0 819m 1:49.8 264 1207 21 150

Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,094m 1:49.9 264 1207 22 149
3:00.0 821m 1:49.6 266 1214 21 144
6:00.0 820m 1:49.7 265 1211 22 147
9:00.0 819m 1:49.8 264 1207 22 151
12:00.0 808m 1:51.3 253 1171 22 150
15:00.0 827m 1:48.8 272 1234 21 155

HR just a touch high today, bad nights sleep so that could be it. Stupidly went a couple of splits faster than I should have on the last 3 minutes of the last set to drag the time down to under 1:50 pace

Cellar bench
60x35, x35, x35

Tuesday 18/05/21

Row - 1k WU, 3x8 min AT, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:55.3 1,016m 1:55.7 225 1075 25 122

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,293m 1:44.6 305 1350 28 144
2:00.0 573m 1:44.7 305 1349 28 137
4:00.0 573m 1:44.7 305 1349 28 143
6:00.0 573m 1:44.7 305 1349 28 147
8:00.0 574m 1:44.5 306 1354 28 151

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,292m 1:44.7 305 1349 28 151
2:00.0 573m 1:44.7 305 1349 28 145
4:00.0 573m 1:44.7 305 1349 28 151
6:00.0 573m 1:44.7 305 1349 28 154
8:00.0 573m 1:44.7 305 1349 28 154

Time Meters Pace Watts Cal/Hr S/M HR
8:00.0 2,290m 1:44.8 304 1346 28 152
2:00.0 573m 1:44.7 305 1349 28 147
4:00.0 572m 1:44.8 303 1343 28 152
6:00.0 573m 1:44.7 305 1349 27 155
8:00.0 572m 1:44.8 303 1343 27 156

Time Meters Pace Watts Cal/Hr S/M HR
4:45.1 1,003m 2:22.1 122 719 19 126

Another short nights sleep, I'm doing some contract work for a company in Australia so the meeting times aren't exactly ideal! Didn't feel like training but once I warmed up and got going it was a good session, enjoyable for AT

Wednesday 19/05/21

Row - 45 min UT2

Time Meters Pace Watts Cal/Hr S/M
45:00.0 11,287m 1:59.6 205 1003 20 133
9:00.0 2,266m 1:59.1 207 1012 20 129
18:00.0 2,259m 1:59.5 205 1005 20 132
27:00.0 2,255m 1:59.7 204 1001 20 133
36:00.0 2,253m 1:59.8 203 999 20 135
45:00.0 2,254m 1:59.7 204 1000 20 134

Meant to be 75 minutes but I couldn't fit it in so:

Evening run

30 min UT2

Some solid graft going on even if the aussie sleep snatchers are targeting you!

Cheers jt, caught up a bit last night!

Thursday 20/05/21

Row - 2x1k WU, 10x45s r45s, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:54.6 1,009m 1:56.2 223 1066 26 122

Time Meters Pace Watts Cal/Hr S/M HR
3:53.5 1,006m 1:56.0 224 1070 25 126

Time Meters Pace Watts Cal/Hr S/M HR
3:45.0 1,269m 1:28.6 502 2028 33 151
0:45.0 254m 1:28.5 504 2032 35 143
0:45.0 254m 1:28.5 504 2032 33 150
0:45.0 254m 1:28.5 504 2032 33 151
0:45.0 254m 1:28.5 504 2032 33 154
0:45.0 254m 1:28.5 504 2032 33 156

Time Meters Pace Watts Cal/Hr S/M HR
3:45.0 1,277m 1:28.0 512 2061 35 156
0:45.0 254m 1:28.5 504 2032 35 151
0:45.0 254m 1:28.5 504 2032 33 156
0:45.0 254m 1:28.5 504 2032 33 155
0:45.0 255m 1:28.2 509 2053 35 156
0:45.0 260m 1:26.5 540 2158 37 161

Time Meters Pace Watts Cal/Hr S/M HR
4:28.4 1,013m 2:12.4 151 818 19 129

Had a bit of a nightmare after rep 5, I was waiting for the countdown on the monitor and it got down to 2 seconds to go, I was ready for the first big pull but the time just froze on 2 seconds for a while, then jumped 3 seconds or so and I missed the start! I guess I should have just gone for it, but the thought of trying to catch the time up was not appealing. After briefly swearing at the monitor I quickly reset it and started again, so had maybe just over a minute rest on that one, very off-putting!

I did the 8x45 a couple of weeks ago at low 1:28 so thought that should be the target with x10, overall the pace was a touch slower, but not by much. And what's with that first x5, all the reps at 1:28.5 and it gives me a time of 1:28.6? The monitor did not like me today.

2x5 probably the best way to do that session.

Great to have enough left to smash the last rep, super duper.