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50th year PRs 50th year PRs

11-20-2021 , 07:11 AM
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.
11-21-2021 , 12:21 AM
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
11-23-2021 , 01:04 AM
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

Last edited by feel wrath; 11-23-2021 at 01:11 AM.
11-23-2021 , 08:28 AM
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.
11-23-2021 , 06:51 PM
Quote:
Originally Posted by Montecore 50th year PRs
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.
11-24-2021 , 12:37 AM
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.
11-25-2021 , 12:30 AM
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

Last edited by feel wrath; 11-25-2021 at 12:39 AM.
11-26-2021 , 12:03 AM
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
Yesterday , 11:37 PM
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
Today , 02:24 AM
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

      
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