Concept2 Forum

23k UT2

First TR session since 2021. 5k warm up at 2:05 Main set 4x4 min on, 4min easy pull recovery 16:00.0 4,379 1:49.6 266 1214 29 143 4:00.0 1,093 1:49.7 264 1210 28 141 4:00.0 1,094 1:49.6 265 1212 29 145 4:00.0 1,095 1:49.5 266 1215 29 144 4:00.0 1,097 1:49.3 267 1220 30 144 6.5k easy at 2:15. I've se...

His podcast is really good, too.

Podcast | Science of Running https://share.google/T158ueYUxT80jW1GP

Warm up 20:04.2 4,788 2:05.7 176 905 20 124 5:00.0 1,159 2:09.4 161 855 20 124 10:00.0 1,174 2:07.7 168 877 20 124 15:00.0 1,207 2:04.2 182 927 21 124 20:00.0 1,233 2:01.6 194 969 22 124 20:04.2 14 2:30.0 104 656 0 124 10k 38:14.9 10,000 1:54.7 232 1097 26 144 7:38.7 2,000 1:54.6 232 1098 26 138 7:3...

Bike day 2hrs @ 200w, low zone 2 HR

Base building UT2

1:45:00 @ 160w avg

Did it as 1 x 60. 1 x 45 on the slides.

2 x 20 threshold 1:00:01.9 14,847 2:01.3 196 974 23 133 5:00.0 1,173 2:07.8 167 876 20 124 10:00.0 1,182 2:06.9 171 889 20 125 15:00.0 1,296 1:55.7 226 1076 25 133 20:00.0 1,300 1:55.3 228 1084 25 138 25:00.0 1,301 1:55.2 228 1085 25 142 30:00.0 1,303 1:55.1 229 1089 25 140 35:00.0 1,031 2:25.4 114 ...

100min, 23k. Steady base day.

Bike day

75min at 223w. 100kj and done.

Yesterday was a bike day. Today 2 x 15min threshold. Looking closer to 7min, but not in a hurry to do a test. 1:00:00.4 14,510 2:04.0 183 930 22 129 5:00.0 1,158 2:09.5 161 854 19 112 10:00.0 1,159 2:09.4 161 855 19 124 15:00.0 1,301 1:55.2 228 1085 26 131 20:00.0 1,306 1:54.8 231 1095 25 136 25:00....

Long day on the slides. I've seen the figure of 50% of 2k watts as viable UT2. I haven't done a 2k this year, and won't until the fall, but 150w was my target today. 1:55:20.6 26,008 2:13.0 149 811 18 118 10:00.0 2,276 2:11.8 153 825 17 118 20:00.0 2,278 2:11.6 153 827 17 122 30:00.0 2,279 2:11.6 15...

Warm up 21:27.6 5,008 2:08.5 165 866 18 122 5:00.0 1,163 2:08.9 163 861 19 121 10:00.0 1,154 2:09.9 159 848 18 123 15:00.0 1,169 2:08.3 166 870 18 122 20:00.0 1,182 2:06.9 171 889 19 123 21:27.5 340 2:08.6 164 865 18 125 Main set 3 x 8min 2min r Time Meters Pace Watts Cal/Hr S/M 24:00.0 6,363 1:53.1...

Bike day. 2hrs at 195w, HR 110.

More rebuilding base yesterday Two 30min blocks of UT1 then UT2 to finish up the session 1:31:13.6 22,008 2:04.3 182 926 21 123 10:00.0 2,494 2:00.2 201 992 22 124 20:00.0 2,508 1:59.6 204 1003 22 127 30:00.0 2,512 1:59.4 205 1007 22 130 40:00.0 2,505 1:59.7 204 1001 23 130 50:00.0 2,506 1:59.7 204 ...

Bluetooth connection dropped so no ErgData.

Just going slow today.

25k @ 2:11 avg avg hr 118