I used to do program in rests just do avoid that annoying drop in splits. 3x20m, 1m rest or even 3x5k, 1m rest.

It also forced me to take a break to protect my old man back.

45 mins steady distance

got through all 6 sessions this week and...apart from having to cut short the final two reps of the 8x500, I'm happy with a week's training...and particularly the rowing...for the first time in a while.

am enjoying keeping the heart rate down/rowing a little slower in these UT2 sessions


Time Meters Pace Watts Cal/Hr S/M HR
45:00.7 10,673m 2:06.5 173 894 19 135

5:00.0 1,152m 2:10.2 159 845 19 115
5:00.0 1,179m 2:07.2 170 884 19 124
5:00.0 1,191m 2:05.9 175 902 20 133
5:00.0 1,196m 2:05.4 177 910 20 138
5:00.0 1,193m 2:05.7 176 906 20 141
5:00.0 1,188m 2:06.2 174 898 20 141
5:00.0 1,202m 2:04.7 180 919 20 144
5:00.0 1,195m 2:05.5 177 909 20 146
5:00.7 1,178m 2:07.6 168 879 20 141

5x1500m 5r

Time Meters Pace Watts Cal/Hr S/M HR
27:08.3 7,500m 1:48.5 274 1241 28 167

5:25.8 1,500m 1:48.6 273 1240 28 160
5:25.7 1,500m 1:48.5 274 1241 29 166
5:25.8 1,500m 1:48.6 273 1240 29 169
5:25.5 1,500m 1:48.5 274 1243 29 171
5:25.5 1,500m 1:48.5 274 1243 30 172


first time doing this for several months albeit I've done 3x1500 a few times as part of my tapers but more importantly, the first time getting through the full interval program at target pace since before the taper with my first competition.

I've been feeling flat & unfit for much of the past month...I had a good week of training last week but this was the morale boosting session I needed to build my confidence back up. I thought briefly about stopping after 4 intervals but I'm really glad I kept going and tbh, the 5th interval was no tougher than the 4th. I think I could have done a 6th, albeit that would have taken me close to redline.

the Pete's Plan guide for this session is to average your 5k pace, so the fact that my splits were 1 sec/500 faster than my 5k pr is a good sign. I want to attempt a 5k PR before the silly season starts, but i have a few weeks before then.

comparing this to when I last did it in late June...3 seconds/500 faster...rating at 28 compared to 26 last time. I've been keeping the drag a little lower over the past week..I did this at 119...too early to tell if this contributed, albeit it probably contributed to needing to rate slightly higher.

either way...really happy with the session

Awesome session; the consistency is really impressive, as is the fact that you just keep chipping away at previous PRs. Doing this piece at 1:45 would be a really cool milestone.

I'm interested to see how increasing your UT2 affects your times; hopefully continued PRs.

thanks - very happy to get a good, long interval session in and as mentioned many times, I do like the intermittent repeating of the PP intervals to allow accountability and hopefully show progress

1.45/500 is a long way off for this workout...oh my goodness. that might take a full year of consistent training I'd guess.

re the increase in distance and UT2. My guess is that it should help with the distance times, which are my relative weakness. I'd love to get close to 18 mins in my next tt and I think 38.30 should be possible if I can manage to commit to a 10k. And I'd hope the distance stuff will also help with the 2k too...albeit the other piece to the puzzle is strength and power to improve the wattage of each stroke and I think (hope) that focusing on my strength is almost as important as the distance stuff.

we'll see...have to remind the inner alpha that I'm 50 years old and to look after my body too.

drive safely and enjoy your break.

Bench - 5,5,4,5 @ 85kg
Press - 5,5,4,7 @50kg
Deadlift 4x4-115kg
Power Clean 4x3-70,72.5,75
Barbell Curl 3x8-40
Dips 3x10

session took 80 mins today...not a huge amount of energy/ Upper body numbers remain low and are kind of a struggle. Slowly increasing lower body stuff.

50 mins hard distance

Time Meters Pace Watts Cal/Hr S/M HR
50:00.4 12,526m 1:59.7 204 1001 23 155

5:00.0 1,244m 2:00.5 200 987 23 131
5:00.0 1,239m 2:01.0 197 978 23 141
5:00.0 1,251m 1:59.9 203 998 23 149
5:00.0 1,249m 2:00.0 202 995 24 153
5:00.0 1,249m 2:00.0 202 995 23 152
5:00.0 1,251m 1:59.9 203 998 23 159
5:00.0 1,260m 1:59.0 207 1013 24 161
5:00.0 1,260m 1:59.0 207 1013 24 165
5:00.0 1,258m 1:59.2 206 1010 24 162
5:00.0 1,264m 1:58.6 209 1020 25 167

rowed at lunchtime in 98% humidity. Fortunately it's only 24 degrees but all my clothes including socks were totally drenched by the end. Considered going on for the hour just to mark off the '15k in 60 mins' box but I've got a long row tomorrow morning and tbh, if I do go for a 60 min PR, I'll be looking at a 1.58 type average and I wasn't going to be able to get that today

continuing the experiment with lower drag and higher stroke rate. (drag was 117 today) I do think I find it 'easier' to row a little quicker with less watts per stroke and I've been feeling better the past two weeks which may or may not be coincidental. IDK, I'm gonna continue with the lower drag for tomorrow' long UT2 and Sunday's easy distance and then I might trial higher again next week to gauge how it feels

50 mins easy distance

was planning on rowing longer today but work got in the way as did the clawing humidity. (although only 94% today....luxurious!). a couple of weird heart rate readings frm erg data....potentially because the strap was bathed in puddles of sweat?

Time Meters Pace Watts Cal/Hr S/M HR
50:00.2 12,031m 2:04.6 181 921 21 136

5:00.0 1,163m 2:08.9 163 861 20 110
5:00.0 1,188m 2:06.2 174 898 21 128
5:00.0 1,207m 2:04.2 182 927 22 138
5:00.0 1,208m 2:04.1 183 929 22 143
5:00.0 1,199m 2:05.1 179 915 22 107
5:00.0 1,205m 2:04.4 181 924 22 141
5:00.0 1,207m 2:04.2 182 927 22 148
5:00.0 1,220m 2:02.9 188 948 22 153
5:00.0 1,220m 2:02.9 188 948 22 156
5:00.2 1,216m 2:03.4 186 940 22 141

Bench 3x3-90
DB Bench 3x8-30
Press 3x6-50
Push Press 3x5-65
Preacher/Hammer ss 3x8/8-40/16
Tricep Push Down/Extension ss 3x8/8-38/30

had an unscheduled day off yesterday as I couldn't fit a session into a very busy Saturday, so I did a double day today to get my 6 sessions in for the week

40 mins steady distance. Nice and easy. Body is feeling strong at the moment and I've got some confidence and mojo back.

Time Meters Pace Watts Cal/Hr S/M HR
40:00.4 9,617m 2:04.7 180 919 20 146

5:00.0 1,181m 2:07.0 171 887 19 134
5:00.0 1,202m 2:04.7 180 919 20 145
5:00.0 1,209m 2:04.0 183 930 21 142
5:00.0 1,198m 2:05.2 178 913 20 152
5:00.0 1,202m 2:04.7 180 919 21 149
5:00.0 1,205m 2:04.4 181 924 21 150
5:00.0 1,209m 2:04.0 183 930 22 153
5:00.4 1,211m 2:04.0 183 931 21 148

5k PR attempt...bonk

went for a 5k PR....not so much because I necessarily felt in tip top form, but more because I really wanted to get in a PR before the end of the year and I'm entering silly season now and there's a lot of lunches, parties and boozing scheduled.

nevertheless, I felt confident that I had a PR in me. Plan was to go ahead at or close to existing PR pace through 3k and then slowly wind up the pace between 2.5 and 4k and then see what I had left. The heart rate got higher than expected earlier and I had a lot of mental self talk from about 500m on. Weirdly, got to half way and got into a nice rhythm and felt really confident. Started winding the pace up after 3k and even at 4k, while the heart rate was high I felt I could do a 3.30 last 1k and finish in about 18.05. Chest started really contracting with about 800m left and I had to do a handle down with less than 2mind to go. Numbers below are slightly off, given it took me a few seconds to turn off the PM5 - I was at 1.49.4 pace when I HDd

pretty disappointing tbh, but I just didn't have it in me.

one thing that maybe contributed to the higher heart rate....I've noticed that over the past 6 weeks that I'm doing a higher stroke rate of slightly less powerful strokes. previous PR was done at 23/24 s/m and here I was at 26/27. Guessing that the extra movement is contributing to the higher heart rate?

IDK. all a learning process. I'll make another PR attempt in the next few weeks, either another 5k or a 2k.


Time Meters Pace Watts Cal/Hr S/M HR
16:15.1 4,434m 1:49.9 263 1206 26 167

3:39.2 1,000m 1:49.6 266 1214 27 156
3:40.0 1,000m 1:50.0 263 1205 26 165
3:40.3 1,000m 1:50.1 262 1201 27 169
3:37.2 1,000m 1:48.6 273 1240 28 174
1:35.3 434m 1:49.7 264 1210 27 175

only had 35 mins as wife away and too busy with work and the kids

a set every 2 mins

Bench 5x6-80
DB Press 5x5-22.5kg DB
Close Grip Press super set with DB Curl 4x8-70/3x15-12.5kg DB

30 sec row for metres....187

Bip, I reckon that's close to max. I may get to 190. Did you do it again?

Re: the 5k, it happens, though that was a pretty big jump in pace you were shooting for. As I recall, the ability to rate up (and hold that rate) on your rating pieces is how increased fitness generally manifests (it's a lot easier to increase rate than continually increase power per stroke after the noob gains are exhausted), so I don't think this was indicative of anything other than trying to figure out how to pace your new rating at this distance.

Re: the 30 second trial, how many strokes are you getting in that time?

Yep, the feedback from the C2 board was that it was too big a jump in rating and that I should have aimed for 24/25. Tbh, it wasn’t something I really tried to do, I just noticed it as I was rowing. But it’s been happening in my steady distance stuff too which seems to have moved from 18 to closer to 20 over the past month and the wattage per stroke has been dropping from between 10 and 11 to between 9 and 10….I think because I’ve been focusing on my heart rate more than before

I’d like to drop the rate and increase the power per stroke over the next few rows because ultimately (and LDO) the goal is to maintain my power while increasing my rate, not doing one at the expense of the other

re the 30…I didn’t record it and I don’t remember. I was actually aiming for a fast minute just for the lols but I blew up at 25 seconds and so persisted to 30 and then towed slowly for the second 30. Guessing I was rating at about 45?

have had a terrible two days sleep and a very difficult day at home & work so just did a 40 min UT2 tonight

Time Meters Pace Watts Cal/Hr S/M HR
39:59.9 9,568m 2:05.4 177 910 19 135

improved my mood and will hopefully help the sleep tonight

10k UT3.

Time Meters Pace Watts Cal/Hr S/M HR
44:42.5 10,000m 2:14.1 145 799 18 124

still feeling really flat, so happy to just get something done.

This reminds me: time to increase my UT3 to 40'.

Nice job getting some meters in while you were dragging; definitely a challenge for me as well.

My first UT3 for months. Not sure what I think about them tbh, albeit it really was all I was good for and I did it in the spirit of ‘it’s better than nothing’

Experimented with feet out of straps for a little while but couldn’t quite feel comfortable with it. May try again in warm ups a few times albeit I do think I’m messing around a little too much with a winning formula and losing some mojo

Lol UT3 HR 124. EvgonnaEV. Surprising to see from this big hearted aussie.

40 mins easy distance

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,483m 2:06.5 173 894 18

8:00.0 1,880m 2:07.6 168 878 18
16:00.0 1,888m 2:07.1 170 886 18
24:00.0 1,903m 2:06.1 174 900 19
32:00.0 1,902m 2:06.1 174 899 20
40:00.0 1,909m 2:05.7 176 906 19


still not feeling right. reckon I've been fighting off a virus all week, got really angry for no reason a few days ago which is like a once in 5 year occurrence for me and got a terrible sleep last night despite going to bed at 10, stony cold sober plus having an edible

all in all, just happy to get something done again. heart strap didn't connect.

will be taking a few days off rowing after today as I have an all afternoon boat trip which will be boozy and there will be PEDs there too.

Enjoy the bourbon and steroids; take care to avoid getting rounded up into a COVID camp!

I had a really fun all dayer on Sunday...extremely good for the soul. Actually slept pretty well too and then ate most of the McDonalds menu yesterday and got another good sleep and feel fantastic today

Bench 4x6-80
DB Bench 4x8-30kg
Seated Barbell Press 4x6-50
DB Row 4x9-30
Preacher/Hammer Curl SS 3x8/8-40kg/16kg
Tricep Pushdown/Extension SS 3x10/8 35/28kg

have had a tight lower back and have been getting hamstring cramping the past few days. hoping it eases before I row tomorrow

45 mins steady distance.

meh, fine. back still really tight despite rolling and mobility stuff. motivation is ok ish but not brilliant...potentially related to the 11 hour hedonism session on Sunday.

drag a little higher than before but s/r still sneaking up to 19/20 compared to the 17/18 I used to do. maybe I should focus a little more on the PM5 and less on the TV

Am planning on doing an interval session tomorrow so long as I can get back early enough from the city. Slightly fearful of going really hard but also looking forward to it- the longer slower stuff still isn't sitting brilliantly with me temperamentally, so it'll be good to go harder.

98% humidity here - the wettest start to summer I can remember.


Time Meters Pace Watts Cal/Hr S/M
45:00.6 10,749m 2:05.6 177 907 19

5:00.0 1,175m 2:07.6 168 878 18
5:00.0 1,189m 2:06.1 174 899 20
5:00.0 1,184m 2:06.6 172 892 19
5:00.0 1,209m 2:04.0 183 930 20
5:00.0 1,206m 2:04.3 182 926 19
5:00.0 1,195m 2:05.5 177 909 19
5:00.0 1,200m 2:05.0 179 916 19
5:00.0 1,194m 2:05.6 177 907 20
5:00.0 1,195m 2:05.5 177 909 20

was due to do the Power Pyramid today but blew up very quickly

2k warm up in 2.08.1

plan was to match my times from 5 weeks ago when I did my PR but had no snap in my legs at all and mentally wasn't there either

250 in 1.33.2/500
500 in 1.36.5
was on course to match the 750 time of 1.38.5 but just felt awful and HDd with about 100 to go. didn't feel it was worth persevering with tbh.

did a 1500m warm down after

no getting away from the fact that I've lost power in my legs form not doing any sprinting the past month but wasn't expecting such a bonk today either.

maybe the 11 hour drink and drugs marathon on Sunday didn't help either?

IDK, after basically never quitting/failing a workout for about 8 months I've done it about 4 times since the first competition. Feels like I've lost fitness and also lost a ton of mental strength and confidence too.

am gonna find a way to punish myself on the erg tomorrow!

Summer about to knock out our biggest hearted H%Fer.

Sad to see because it's just a typical fattie rookie mistake. When do fatties train? That's right, they don't like the cold so they start running during summer at noon.

And then say they hate running and call it quits. Sigh.