Training for BIRC December 9th

[NavigationHazard]

UT2 work today.

I ended up doing 45' at 1:57.1 pace r20 on the erg plus 75' on the recumbent cycle: 15' at 210w, a pause to acquire and apply a towel, and then 60' at 216w, cadence 40-41 rpm, HR average 119 bpm. HR climbed into the 120s toward the end of the last cycle piece, partly because of dehydration and partly because I pushed the wattage up incrementally from 210 to 230.

Target was 1:58.5 pace on the erg/ 210w (same input) on the cycle.

[Dangerscouse]

Nicely done Nav. That's a good increase on your target paces.

[NavigationHazard]

The good news is that I accomplished that while keeping the HR under control.

8x1:30 r30 on 1:30 just now. Should have been AN work, 8 x 500m on 1:40 rest, negative-splitted, target 1:35.9 average r32. For some reason I got it in my head that the target stroke rating was 30 and that the workout was time intervals rather than distances. Muppetry.....

01] 449m 1:40.2 pace
02] 450m 1:40.0 pace
03] 451m 1:39.7 pace
04] 453m 1:39.3 pace
05] 460m 1:37.8 pace
00] 464m 1:36.9 pace
07] 465m 1:36.7 pace
08] 484m 1:32.9 pace r31

3677m total work distance in 12:00.0 net elapsed time. 1:37.9 average pace 373w r30 (PM5). All 45 strokes except the last, which was 46. Meh. I can't report HR since I neglected to bring the HR strap to the gym....

[NavigationHazard]

TR work: 12 x 1:30 r32 on 1:30 rest yesterday. I originally was going to try to do 20 reps, target 1:40.0 pace, but my wife telephoned me after rep 12...

01] 442m 1:41.8 pace 332w r31 HR 079-144 bpm
02] 444m 1:41.3 pace 336w r31 HR 101-147 bpm
03] 445m 1:41.1 pace 338w r32 HR 104-149 bpm
04] 449m 1:40.2 pace 348w r32 HR 104-151 bpm
05] 450m 1:40.0 pace 350w r32 HR 107-153 bpm
06] 452m 1:39.5 pace 355w r32 HR 111-155 bpm
07] 451m 1:39.7 pace 352w r32 HR 112-155 bpm
08] 452m 1:39.5 pace 355w r32 HR 115-158 bpm
09] 452m 1:39.7 pace 352w r32 HR 120-158 bpm
10] 453m 1:39.3 pace 357w r32 HR 121-158 bpm
11] 453m 1:39.3 pace 357w r32 HR 123-158 bpm
12] 453m 1:39.3 pace 357w r32 HR 124-161 bpm

5394m total work distance in 18:00.0 net elapsed time, 1:40.1 pace, 349w r32 [ErgData].

Here's rate/pace consistency within a typical interval:



I added the Team Oarsome challenge: 8 x 30" on 30" rest, which I did at 1:29.6 average pace r36. Meh. I could have soldiered on with the 1:30 intervals after the phone call, but it would have been a rather different workout....

[Dangerscouse]

Very nicely done, and neg splits as well.

[Rod]

Half Marathon (21097)

Time....................1:22.18.8
Average pace..........1:57.0
SPM......................34
DF........................112

3 minutes and 10 seconds faster than last week.

Puts me top of the British Rankings and 3rd in the world (60-69 Lwt) but 54 seconds short of the British record.

This showed me I really do need to build up properly if I'm going to get that record and I haven't got time to do that at the moment as I need to concentrate on the British Champs 2k on 9th December but I'll come back to it after that.

Happy with this one though...and my bum is still talking to me so a good result!

[NavigationHazard]

TR work again. 12 x 1:30 r32 on 1:30 again today.

01] 452m 1:39.5 pace 355w r32 HR 080-146 bpm
02] 452m 1:39.5 pace 355w r32 HR 104-151 bpm
03] 452m 1:39.5 pace 355w r31 HR 111-153 bpm
04] 452m 1:39.5 pace 355w r32 HR 114-156 bpm
05] 454m 1:39.1 pace 359w r32 HR 114-157 bpm
06] 455m 1:38.9 pace 362w r32 HR 117-159 bpm
07] 456m 1:38.6 pace 364w r32 HR 118-159 bpm
08] 458m 1:38.2 pace 364w r32 HR 122-161 bpm
09] 460m 1:37.8 pace 374w r32 HR 124-163 bpm
10] 460m 1:37.8 pace 374w r32 HR 126-164 bpm
11] 461m 1:37.6 pace 376w r32 HR 127-164 bpm
12] 473m 1:35.1 pace 406w r33 HR 131-167 bpm

5484m total work distance in 18:00.0 net elapsed time, 1:38.4 average pace, 367w r32 [ErgData]. 1.7 seconds' pace faster on average than yesterday. To be fair, I was planning on more reps yesterday and was keeping intensity constant. Still, this wasn't horrible.

[NavigationHazard]

C2CTC on the 14th:

500m 1:40.7 r24 [2' rest]
1250m 4:17.7 1:43.0 pace r24 [1' rest]
250m 43.7 1:27.4 pace r36

2k total work distance in 6:42.0, 1:40.5 pace r28 [PM5].

5 hours hiking up and down the 718m (2350 ft) Mt. Sleza in western Poland on Saturday.

UT1 work, 30 x 500m r24 on 1:45 rest just now.

WARNING: MIND-NUMBING RESULTS FOLLOW!

01] 1:45.4 305w r23 HR 086-143 bpm
02] 1:45.1 299w r24 HR 088-148 bpm
03] 1:44.9 303w r23 HR 090-149 bpm
04] 1:44.9 303w r24 HR 100-150 bpm
05] 1:44.6 306w r24 HR 102-150 bpm
06] 1:44.9 303w r23 HR 103-151 bpm
07] 1:44.7 305w r24 HR 104-153 bpm
08] 1:45.1 301w r23 HR 108-153 bpm
09] 1:44.7 305w r23 HR 110-154 bpm
10] 1:44.9 303w r23 HR 109-155 bpm
11] 1:45.0 302w r23 HR 111-155 bpm
12] 1:45.0 302w r23 HR 109-155 bpm
13] 1:45.1 301w r23 HR 113-155 bpm
14] 1:44.9 303w r23 HR 109-155 bpm
15] 1:45.0 302w r23 HR 112-155 bpm
16] 1:45.0 302w r23 HR 110-156 bpm
17] 1:44.7 305w r23 HR 113-155 bpm
18] 1:44.8 304w r23 HR 113-155 bpm
19] 1:45.2 301w r23 HR 113-155 bpm
20] 1:45.1 301w r23 HR 114-157 bpm
21] 1:45.1 301w r23 HR 109-157 bpm
22] 1:44.8 304w r23 HR 115-157 bpm
23] 1:44.7 305w r23 HR 111-158 bpm
24] 1:44.8 304w r23 HR 117-158 bpm
25] 1:44.8 304w r23 HR 117-158 bpm
26] 1:44.9 303w r23 HR 116-159 bpm
27] 1:44.6 306w r24 HR 116-160 bpm
28] 1:44.8 304w r23 HR 121-161 bpm
29] 1:44.7 305w r23 HR 118-160 bpm
30] 1:39.7 353w r24 HR 123-163 bpm

15k total work distance in 52:21.8 net elapsed time, 1:44.7 pace, 305w r23 [ErgData].

[Anth_F]

C2CTC on the 14th:

500m 1:40.7 r24 [2' rest]
1250m 4:17.7 1:43.0 pace r24 [1' rest]
250m 43.7 1:27.4 pace r36

2k total work distance in 6:42.0, 1:40.5 pace r28 [PM5].

5 hours hiking up and down the 718m (2350 ft) Mt. Sleza in western Poland on Saturday.

UT1 work, 30 x 500m r24 on 1:45 rest just now.

WARNING: MIND-NUMBING RESULTS FOLLOW!

01] 1:45.4 305w r23 HR 086-143 bpm
02] 1:45.1 299w r24 HR 088-148 bpm
03] 1:44.9 303w r23 HR 090-149 bpm
04] 1:44.9 303w r24 HR 100-150 bpm
05] 1:44.6 306w r24 HR 102-150 bpm
06] 1:44.9 303w r23 HR 103-151 bpm
07] 1:44.7 305w r24 HR 104-153 bpm
08] 1:45.1 301w r23 HR 108-153 bpm
09] 1:44.7 305w r23 HR 110-154 bpm
10] 1:44.9 303w r23 HR 109-155 bpm
11] 1:45.0 302w r23 HR 111-155 bpm
12] 1:45.0 302w r23 HR 109-155 bpm
13] 1:45.1 301w r23 HR 113-155 bpm
14] 1:44.9 303w r23 HR 109-155 bpm
15] 1:45.0 302w r23 HR 112-155 bpm
16] 1:45.0 302w r23 HR 110-156 bpm
17] 1:44.7 305w r23 HR 113-155 bpm
18] 1:44.8 304w r23 HR 113-155 bpm
19] 1:45.2 301w r23 HR 113-155 bpm
20] 1:45.1 301w r23 HR 114-157 bpm
21] 1:45.1 301w r23 HR 109-157 bpm
22] 1:44.8 304w r23 HR 115-157 bpm
23] 1:44.7 305w r23 HR 111-158 bpm
24] 1:44.8 304w r23 HR 117-158 bpm
25] 1:44.8 304w r23 HR 117-158 bpm
26] 1:44.9 303w r23 HR 116-159 bpm
27] 1:44.6 306w r24 HR 116-160 bpm
28] 1:44.8 304w r23 HR 121-161 bpm
29] 1:44.7 305w r23 HR 118-160 bpm
30] 1:39.7 353w r24 HR 123-163 bpm

15k total work distance in 52:21.8 net elapsed time, 1:44.7 pace, 305w r23 [ErgData].

I wouldn't be able to move for a month after that lot

Just wow

[Gammmmo]

@Anth - why dont you stick an entry in for BIRC? Nothing ventured....

[Anth_F]

Rod actually invited me to do that a little while ago. I know all are welcomed, even beginners, but i would only enter something like that if i was pulling serious fast competitive times.

Seems a good event though even just for the social aspects.

[Dangerscouse]

@ Rod. 3mins 10 secs faster?!??! Wow! Very impressive

@ Nav, that's a serious day's work. I bet you slept well!!

[NavigationHazard]

UT2 work today. 90' on the semi-recumbent cycle, target 240 watts. Actual: 239 watts, average HR tracked at 113 bpm, peak 118 bpm.

I'm not sure why the reported HR was as low as it seems to have been. I certainly sweated like I was working hard....

[NavigationHazard]

AN work today, albeit rate-restricted. Target was an average 1:34.5 pace.

01] 318m 1:34.3 pace 417w r33 HR 101-144 bpm
02] 317m 1:34.6 pace 413w r33 HR 134-146 bpm
03] 318m 1:34.3 pace 417w r33 HR 137-154 bpm
04] 318m 1:34.3 pace 417w r33 HR 149-158 bpm
05] 319m 1:34.0 pace 421w r33 HR 145-160 bpm
06] 317m 1:34.6 pace 413w r33 HR 146-162 bpm
07] 317m 1:34.6 pace 413w r33 HR 141-163 bpm
08] 319m 1:34.0 pace 421w r33 HR 147-166 bpm
09] 318m 1:34.3 pace 417w r33 HR 150-166 bpm
10] 316m 1:34.9 pace 409w r32 HR 150-167 bpm
11] 316m 1:34.9 pace 409w r32 HR 155-168 bpm
12] 314m 1:35.5 pace 401m r32 HR 159-169 bpm
13] 324m 1:32.5 pace 441w r32 HR 160-174 bpm

4132m total work distance, average 1:34.3 pace 416w r33 [ErgData]. That's about 105% of age-group 2k world record wattage, at roughly 2k rating. I don't think the one necessarily predicts the other. I mention it mainly to suggest the level of grunt involved.

I started off holding relatively consistent pace/rating:



I got a bit raggedy around rep 9. Here's the last one:



I couldn't keep the pace down while holding rate constant....

[le grand fromage]

I've entered BRIC....

So have I, last year in the 55-59s lol. Good to see you're still around Jon, hopefully we'll get a chance to catch up in December