Nicely done Jon. I think that is probably too fast for me as I think my 1:56 target is more realistic! But never say never!

Took day off for this one as a good time means I may not schedule another HM until next May's Marathon Challenge! My form has been up and down recently. Back in January I was thinking that this season I might realistically again break 90min. But despite only breaks of a week or 2 my training has ...

That is the theory Mike, but I am sure there is some overlap in the training effects and not all are required. By far the most important stat for 5k-FM is anaerobic threshold (as well as the ability to maintain close to this). In a vacuum that would probably be best served with UT1/AT harder ...

Finally got my data sorted as took day off for the solstice row. Sunday: 8x500. Last time I did with >2min rest per interval was 25 months ago! Averaged 1:56.0 @ R30.3 last 1:52.5 @ R35. Since then increased fitness then lost it, but I thought this sounded a reasonable target:

Time Distnc Rate ...

I find HR goes up rapidly after a break, but can sustain higher HR (so presumably stroke volume is lower). Look forward to the results.

I struggle to get the hydration / dehydration right on the morning rows that make up most for me. Usually a bit dehydrated when I get up and hydration should be done gradually if it is to be absorbed rather than pass through. I wouldn't consider a moderate or hard FM+ without drinking and almost ...

Nicely done Ian. As your target should have been 1:58.6, great success!

You have an interestingly different take on % of HR maximums. I once asked about how high others got on the Waterfall. Joe (the Ultra guru) said his "HR PB was 97%, 98% & 99% of max for this session! I would normally expect ...

No I haven't gone mad and think the next CTC is for May, 2019 CTC similar to this month hence the bump. Consensus was a bit quicker than 2k, as this is a few metres shorter maybe 2k-1?

NIce OCD Spider. Jon, that is an impressive pace matching the 60R20 that was possibly my best row of last season. Really impressed that you neg spit this. in my row I started pulling 2:07s, but beginning of the final 5' I was struggling to hold 2:11s! Good strength endurance!

Thanks Plummy.

Many thanks Jon, looks good at the moment to me.

Impressive CTC as ever Ian. I was hoping for sub 2k pace, may have to revise this as I won't get many attempts in! This really isn't proving popular. On the face of it the long rests make this more attractive to me than the typical short CTC intervals, obviously others disagree!

Ian impressed that 55% even an option for such a long row in this heat/humidity! Good idea to use avoidance o0f the horrible 4x1k as an incentive to get the CTC done. Yesterday managed 45min at HM pace to get ready for the solstice row. I hope to beat it, but have provisionally set a "Gold Standard ...

Very impressive Spider. Will try and post my 8x500 in the next day or so when I have access to HR data, but definitely NOT 4S quicker than your 1ks. I thought about using 1ks (my next PP short intervals in rotation), but given above was my first non CTC fast session for ages, thought getting used to ...

Hi Wingsun and welcome to FS. It would be interesting to know what Copilot suggests. Sorry I don't recognise the acronym "BNO".

Happy to try and answer any questions you have. But I would say your initial priority is to get your stroke as good as possible as it gets ever harder to correct faults ...

Still a good session Spider. Saturday did 105 mins @ 2:15.2 R16 (missed OCD in last interval by 1M). Yesterday 8 x 500 r3' as prepn for CTC, will post on PP thread when I download HR data.

His surname is Brooks so Rocket Roy Brooks and I agree with you, very self effacing guy and chief claim to fame was that he was at some stage George Soros's live in chauffeur !!

I heard he was his housekeeper. Never had the pleasure of meeting him, but what I heard was that most of the year he ...

Great to hear from you Paul, how have you been?

Nicely done Spider and Jon.

My training has been all over the place. But for the record, I posted today's in PP thread (10 x 1' r1'), couldn't row on Tuesday as needed to travel for internet. Last week:
Week ago, attempted 30' r3', 20' r2', 10'. Got no further than the 30' (2:08.8 @ 23SPM average ...

Ian nice 4x2k session, but adding an extra rep is just showing off! Pushing the 4th harder and finishing as fast as possible would be the normal approach. I would expect once the pace gets more taxing most hit >90% HRMax on the second rep and not far off max on the last (as finished all out).

For ...

It is all terminology. As I understand it (please chip in as there are differences in use and I am paraphrasing from many sources so may well be missing something important):

UT2 is hard enough to stimulate increased base fitness, but sustainable for the long term. Broadly that means that the use ...

So does that mean that for you it is always necessay to do a recovery day after every hard session and that more conventional SS needs to be done in addition?

Interesting that your HR is very predictable Mike. Mine certainly isn't. However like most "real life experiments" there are too many variables so almost certainly I have not controlled the additional variables and possibly will rarely be able to. As for HR zones, largely a difference in terminology ...

Even Mike Caviston (who I consider the high priest of negative splitting) only recommended 1S slower than target at the start! 6S?!

I admit to making a lot of assumptions, and so may well be wide of the mark, re the physiological actions and responses concerned. But I have noticed that I recover from hard sessions quicker if I work a bit harder at the start of the session and usually take HR to AT levels. There is some support ...