Nice sessions Spider - your breaks sound exceptional. Working through 5k training sessions - start of the week was heavy sprints which ended unpleasantly (though on target), and I thought I was through the worst.... IMG_20240403_090845.jpg IMG_20240403_090829.jpg With my shiny new 5k pace in mind (1...

Thanks for sorting this out Jon.

The consistency part of me tends to favour the simple calculation of the first option.

Amazing result - well done everyone!!!

stumpy wrote: ↑Sat Mar 30, 2024 1:06 pm Well done Ian that time seemed a bit familiar so had a quick look phew that was close.

- maybe next season

Felt in the mood this morning, so I had a 5k test: Gave myself that first 1k to settle and negative split from there. Really happy to have snuck under 19 minutes.

Back online - no idea what happened there....

Anyone else not able to use ergzone at the moment?

Looking for something to pitch this at too.

Closest I've got currently is a 1/1r rate restricted to 20spm which ended at 2k+5 so it may well be 2k flat for unrestricted.....

Iain - nice 30m session. Agree they really help Mat - impressive result and bodes well for your objective. Following a hard HM yesterday (as posted elsewhere), a fully CV HM today: IMG_20240326_114603.jpg I skipped my warm up due to time constraints so happy enough with the result. Nice and level HR...

Thanks Dave - I'm willing to wager at least two cream eggs that the bulk of your PBs are entirely safe!

(I'm considering lobbying for a sub 5'8 class......)

Well done Michael and Rob - great work. I'm continuing to sharpen the pointy end of my HM times: IMG_20240325_093100.jpg Previous best in January was 1:23:58.9, slightly lower HR overall. Not sure I can motivate myself to do a FM before season end but it feels like that is ripe for a challenge - cer...

Inspiring results chaps

A more traditionally paced 2k than my first run: Three tenths slower than my PB but it felt more controlled.

Simple recovery session today. No real change from last time through, but I think last night's circuits session was still lingering:

Great power there Rob!

@quoka - not sure how I missed that image.. take care of yourself - I'm sure we've all run before we were walking. @ Iain - quite a milestone and good engine building. IMG_20240319_095724.jpg IMG_20240319_095648.jpg Ergzone can't now programme reps of 20s or less so no easy comparison. Rating was si...

Rob - I have done more than 1 FM in previous seasons, but generally that was a extended lead up to some long distance challenges. Good luck if you do tackle it! Iain - I'm impressed once again, with a decent HR for that rate 500m sessions this week: IMG_20240318_092629.jpg IMG_20240318_092614.jpg Re...

Sorry Rob - user error with my reply....

My main reason for subbing was to maintain access to some of the pre-programmed sessions and bits of data. I'd say it's no more in principle usable, but ever so slightly more straightforward if you use lots of the workouts already there.

Thanks Iain. I'm afraid my natural habitat is 24spm or less.

Hence today was much more pleasant:
Nice session to finish the week with, though clearly last time through my HRM was having a funny turn.

Winner! All yours Dave.

I wonder what tomorrow's session will bring? Hopefully something steady state for you? Today was something similar for me: IMG_20240314_090830.jpg IMG_20240314_090808.jpg To put it mildly I do not like this session. I'm seeing some benefit to the rowing volume and some more focused weight training ...

Ah Wolfie - that's the right artist so I think you can take the next guess unless anyone pops this evening with the track...

Sorry all - to my shame this slipped my mind.

"It is much too late to turn away
We started out as friends"

I've since posting this learnt they've changed their name, but the album was called Introducing the Hardline According to [insert name here]

Hit targets (sub 1:52.5 pace)
Faster than last time
Not anaerobic

Well done Rob - lots of good advice and high potential for more!!!

Busy weekend - well done Jon and Iain

2k sessions this week - not that they will help with the CTC!!
Apparently remembering to do a peak stroke once a minute is not my forte... Plus side, the session flew by.