Wolfie I will be happy in the knowledge that I CAN go faster without actually doing it!!

Well done for finnishing Ian. After yesterday something a bit longer!! :D Lvl4 - 3x (176/180) Wup - 1k Time dist spm HR split 10:00.0 2274 18 134 02:11.9 - (+10m) 10:00.0 2292 18 151 02:10.8 - (+11m) 10:00.0 2275 18 147 02:11.8 - (+11m) 10:00.0 2296 18 157 02:10.6 - (+15m) 10:00.0 2275 18 149 02:11....

I`ll bite Wolfie. :D Wup - 3k Time dist spm HR split 01:00.0 268 32 149 01:51.9 01:00.0 271 32 156 01:50.7 01:00.0 272 33 160 01:50.2 01:00.0 280 36 163 01:47.1 04:00.0 1090 33 157 01:50.0 CD - 2k Could have/should have/would have gone off a bit faster :lol: but wanted to finnish as not much time le...

Nice return after a break Mat.

Quite a hard days training. :shock: AM - climbing training. PM - Lvl4 session 2x (176+180) Wup - 1k Time dist spm HR split 10:00.0 2274 18 122 02:11.9 (+10m) 10:00.0 2291 18 140 02:10.9 (+7m) 10:00.0 2273 18 138 02:11.9 (+9m) 10:00.0 2302 18 150 02:10.3 (+21m) - bad bad boy!! 40:00.0 9140 18 137 02:...

You are smokin those times David! =D> =D> SO round 2 for me of PP. Decided to train earlish to try to avoid the heat/humidity - didn`t quite manage it!!! Also meant training fasted which I usually try to avoid when doing intervals. 8x500m Wup - 3k Time dist spm HR split Prev 01:51.7 500 31 153 01:51...

A few last thoughts Iain - I suffered a bit from the same thing last year too many longer sessions at low/medium intensity & not enuff where I was pushing hard, hence I think my improvements were a lot slower than previous years. Almost everyone has an spm preference & its important not too ...

Hi iain. I don`t think u need to massively change what you r doing but I will tentatively make a few suggestions - I do some EM sessions mixed with the PP sessions on a long rotation. ( i use these as a bit of a benchmark for my progrees as I have done them from the start) EM like pete doesn`t reall...

Nice one Ian in this heat - any sort of interval session is tuff. =D> =D> Iain have replied in PP thread. AM - climbing training, good session. PM - changed my mind a few times then thought no guts no glory - go down in flames!!! :lol: :lol: EM wout - COuntdown 7...1minR30sec start at 20spm & in...

Iain I was having the same trouble when I restarted - couldn`t seem to sustain hi ratings for any length of time. To state the obvious you get good at what u practice, I know EM often in wouts says just concentrate on hitting the target spm not the pace. Its about getting comfortable & a rythm a...

Weather hot & humid again but need to do something a bit pushier. :shock: Power strokes - 7x3min R90s; first 6 sets at 170 drag, last set back to normal drag. Wup - 2.5k Time dist spm HR split 03:00.0 772 23 155 01:56.5 - 2min@22spm+1min@24spm 03:00.0 778 23 160 01:55.6 - ditto 03:00.0 787 25 16...

Very difficult to predict how you will feel in this weather I find Iain, very easy to underestimate the effect of weather conditions especially on heart rate. I would just have a go & adjust pace accordingly!! ( says the man who has done 2!! ). Any HM is a great wout!

Similar for me Iain - heat is back!!! AM - climbing training. PM - Wup - 1k Time dist spm HR split 06:00.0 1354 20 127 02:12.9 06:00.0 1354 20 130 02:12.9 06:00.0 1354 20 132 02:12.9 06:00.0 1354 20 136 02:12.9 06:00.0 1354 20 138 02:12.9 30:00.0 6770 20 132 02:12.9 CD - 1k FInally managed an OCD ro...

SO last session on my first round of the PP - waterfall!!! :shock: Wup - 2k Time dist spm HR split 11:59.3 3000 27 158 01:59.8 10:00.2 2500 28 158 02:00.0 - stroke rate was all over the place. :evil: 07:57.7 2000 29 160 01:59.4 - saved the day with the traditional finnishing sprint. :lol: 29:57.2 75...

Big difference Iain in a 1:1 ratio compared to 1:2 when resting!!! Looks pretty good to me for having a week off!!

Very generous of you Ian

Iain might have to try that one - sounds fun!!!! :lol: Chapeau Ian for doing short intervals in this heat =D> =D> I chickened out & did another lvl4 wout. This time using 1.49ref pace & 176/176/184/176/176/184 Wup - 1k Time dist spm HR split 10:00.0 2269 18 135 02:12.2 (+5m) 10:00.0 2265 18 ...

Looks a good session Ian - may have to copy that one sometime. Had a covid booster on Monday which totally floored me yesterday :twisted: :twisted: - day spent lying on the sofa! Felt a bit better today so decided to do something early before the temps go stratospheric & do something a bit less ...

First apologies for always mixing up Ian & Iain - I blame old age & a climbers fat fingers!! :lol: Ian that looks hard on the lungs! Wanted to do a wout before the temps got too hot. Decided to restart the Lvl4 wouts as I feel I have lost leg power. :twisted: Not sure what to aim for as ref ...

Iain I find those sessions hard as well the pain is longgggg drawn out rather than short & sharp. :shock: Nice consistency Stumpy & faster split at same spm. =D> Something similar for me today NOT!! :D AM - CLimbing training PM - 10x1minon/1off Wup - 3k Time dist spm HR split 01:00.0 276 33 ...

Looks like u were suffering the after effects Ian going by HR!! :shock: Started a power strokes wout 7x3mins & HD on R2 - legs felt heavy & too many distractions.chores this am. :twisted: Wanted to do something so tried a new EM wout 4x10min R0!! start at 20spm & up spm by 2 each interva...

This seems to be turning into a cycling thread! :lol: :lol: Change of plan today & decided to do some more rowing instead of going to the climbing wall - chores at home to do!!!! :twisted: One I have only done a few times stolen from JonT 5k/4k/3k/2k/1k R90s @ 18/20/22/24/26spm Wup - 1k Time dis...

Inline - I am sure Iain will chime in on the UT2/UT1 argument for part timers like ourselves :D - has been done to death on other threads most recently in "what training". David as Iain says very impressive starting splits & choosing that PP session to start! =D> =D> Same session for m...

Nice low HR Stumpy. Usually on my onesome at weekends!!! :shock: AFter thursdays efforts & heat increasing just an easy wout again today - a replica of last 30min session: Wup - 1k Time dist spm HR split 06:00.0 1354 20 127 02:12.9 06:00.0 1354 20 130 02:12.9 06:00.0 1353 20 132 02:13.0 06:00.0 ...

Hi Iain on a sample of 1, I find for anything over 1k it always pays to start a bit slower than overall target & slowly ramp it up. On 30min+ sessions I often find that holding a pace or going faster becomes easier quite a bit into the piece - almost like it takes this long to really get the aer...