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
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.
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.
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.
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