L4s, etc...the Wolverine(sque) Plan

[Huw Thomas]

Huw, I am assuming that TTT isn't time trial or hardly recovery!

Team Time Trial on the bike - that wasn't recovery I agree but row was.

5k Gentle today 2:02 r28. MHR 140, mainly UT2 with a bit of a spurt at the end.
L1 Tomorrow again - don't they come round quick! 6x1k 1r

[Huw Thomas]

3k warm up - then L1 6x1000m 1r

Target: 1:52-1:53 for 5, fast last

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22:18.8 6000 1:51.5 31

3:44.1 1000 1:52.0 33 144
3:44.0 1000 1:52.0 32 149
3:43.9 1000 1:51.9 31 153
3:43.8 1000 1:51.9 31 157
3:43.7 1000 1:51.8 32 159
3:39.2 1000 1:49.6 33 164

Pretty much perfect and minimalist neg splitting although I say so myself!!

Phew - not much left after this - pretty much perfectly paced for my current fitness level
1500m cd

Next 4 x 1500m / 4min rest target 1:51.5-1:52.5 for 3, fast last

[Iain]

Well done Huw, excellent session. Struggling with a sore back for a couple of weeks now and hurt it saving myself from a fall yesterday.

Sessions referred to above from last weekend:

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Time	Distnc 	Rate 	Pace	Hrmax 	%	HRmin	%
13:40.0	3,131 	23	02:10.9	158 	85.9%	104	56.5%	- Hadn't calculated distance so guessed and a bit fast 
13:40.0	3,132 	22	02:10.9	163 	88.6%	153	83.2%	
13:40.0	3,132 	22	02:10.9	166 	90.2%	161	87.5%
05:36.2	1,285 	22	02:10.8	166 	90.2%	162	88.0%	- ambushed by H/D Daemons
12:00.0	2,748 	22	02:11.0	162 	88.0%	109	59.2%	- restarted for balance
12:00.0	2,748 	22	02:11.0	165 	89.7%	161	87.5%
12:00.0	2,748 	22	02:11.0	167 	90.8%	163	88.6%	- pleased to stay at anaerobic threshold

1:22:36.2	18,920 	22.2 	02:11.0	167 	90.8%

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10:00.0	2,274 	20.0	02:11.9	156 	84.8%	82 	44.6%	+17M - steady start, a bit over R22/4
10:00.0	2,242 	19.2	02:13.8	159 	86.4%	142 	77.2%	+18M - more variable
10:00.0	2,227 	18.8	02:14.7	162 	88.0%	143 	77.7%	+18M
10:00.0	2,210 	18.4	02:15.7	160 	87.0%	143 	77.7%	+17M
10:00.0	2,237 	19.2	02:14.1	161 	87.5%	151 	82.1%	+13M - tough at start
10:00.0	2,226 	18.8	02:14.8	163 	88.6%	144 	78.3%	+17M - fighting for pace at R18 then settled
10:00.0	2,204 	18.4	02:16.1	162 	88.0%	145 	78.8%	+11M - first 2 min R16 rough
10:00.0	2,271 	20.0	02:12.1	170 	92.4%	151 	82.1%	+14M - better than expected, HR >AT for R24 but 2:02s

1:20:00	17,887 	19.1 	02:14.2	170 	92.4%			+123M

[Huw Thomas]

Good sessions Iain. Your hr shows you must have been working hard.


10k steady day - L1 moved til tomorrow

Did put a measured 2k in supposedly at r22

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7:34.1 2000 1:53.5 21

Felt very hard - but does make me wonder what my 2k would be at normal race r30-32. ?
Not enough though to suffer the pain of one just at the moment.

Think I was pulling too hard - both legs and upper body were very tired whilst usually it's just the legs. Smoothness went out the window a bit. My style at the moment is more smooth high rate 28-33 which is more cardiovascular than muscle strength, but I guess this' emphasis was too far the other way. I will try Iain's suggestion of a few stronger stokes amongst a more longer row to see if it feels better. Looking for power I have a much faster acceleration at the catch and then forget to compensate and slow the recovery and rate ends up being too fast! So much to think about!

[Huw Thomas]

5k PP plan 4x1500 4r

target: 1:51.5-1:52.5 for 3, fast last

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Intervals
Time	Meters	Pace	Watts	Cal/Hr	S/M
22:12.9	6,000	1:51.0	255	1178	32

5:35.6	1,500	1:51.8	250	1160	32 hard
5:35.0	1,500	1:51.6	251	1165	32 harder
5:32.5	1,500	1:50.8	257	1184	32  near handle down here
5:29.7	1,500	1:49.9	264	1207	32 another almost handle down but didn't want to waste all the effort of last 3
r919

hr monitor failed but would have been at 164 (my default max effort steady state top end TR band)

CTC tomorrow!

[Huw Thomas]

CTC today. 800m warm up Then CTC Burrell Blast : 1911m, 90s rest then 1931m

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Time Meters Pace Watts Cal/Hr S/M
20:12.9 5,066 1:59.7 204 1002 29 135

14:39.0 3842 1:54.3 233.8

7:25.0 1,911 1:56.4 222 1063 32 140
7:14.0 1,931 1:52.3 247 1148 31 158

5:33.9 1,224 2:16.3 138 774 24 125. cool down 

[Huw Thomas]

6k very gentle 2:20 today

[Iain]

They are some good sessions there Huw, putting me to shame.

After failing at the VO2 Max paces recently, decided to bring forward my preparatory row for the May marathon. Basically a slightly slower but longer L3, although as I am out of tape I did as 6 x 5k r30S to allow normal drink stops without chewing hands up rowing one handed.

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Time	Distnc 	Rate 	Pace	Hrmax 	%	HRmin	%
22:16.4	5,000 	22	02:13.6	158 	85.9%	91	49.5% - HR up a little quicker than expected (although did start too fast and have to slow down)
22:16.4	5,000 	22	02:13.6	158 	85.9%	133	72.3% - HR settled not as bad as expected
22:16.5	5,000 	21	02:13.7	157 	85.3%	141	76.6% - Shame re pace slightly misjudged, still better than normal L3
22:16.4	5,000 	21	02:13.6	158 	85.9%	142	77.2% - Pace a bit more variable, but no danger of H/D
22:16.4	5,000 	21	02:13.6	157 	85.3%	137	74.5% - Struggling to maintain rating and pace a little, but home in sight
08:53.2	2,000 	22	02:13.3	159 	86.4%	139	75.5% - All easier now last interval
12:43.4	3,000 	24	02:07.2	172 	93.5%	158	85.9% - decided to speed it up and legs responded (weak stroke, but higher rating maintainable)

2:12:58.7	30,000 	21.7 	02:13.0	172 	93.5% - more than happy with that on 3rd consecutive row, should be able to do other 12k when fresh.

[Huw Thomas]

Magnificent 30k Iain - good luck with Marathon later this month - I may well try the same

7.5k steady today - another interval session tomorrow.

[Huw Thomas]

10x600 m 1r again - last done 3 weeks ago. 1:50.5 /31 (1:51.5-1:50.4 /31, 1:49.0/32 1:46.2 /33)

long 20min slow warm up with one sprint bit

Target 1:49-1:50 for 9, fast last

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Intervals
Time	Meters	Pace	Watts	Cal/Hr	S/M
21:48.7	6,000	1:49.0	270	1228	32

2:11.9	600	1:49.9	264	1207	32	144
2:11.8	600	1:49.8	264	1209	33	150
2:11.6	600	1:49.6	265	1213	32	153
2:11.4	600	1:49.5	267	1217	32	155
2:11.4	600	1:49.5	267	1217	32	157
2:11.1	600	1:49.2	268	1223	33	158
2:11.1	600	1:49.2	268	1223	32	161
2:10.9	600	1:49.0	270	1228	33	161
2:10.1	600	1:48.4	275	1245	33	163
2:07.5	600	1:46.2	292	1304	35	162
r445					

Getting faster!

[Iain]

Thanks Huw, took precautionary day off yesterday for sore back and at work today. Great that I am now routinely rowing >R20 for long distances, but much weaker stroke means I struggle to produce the pace on shorter rows

Great improvement Huw. Maintaining an even higher rating and managed to match your last interval

[Huw Thomas]

Relaxed day today 8k 2:04 /27 for April fool - c'est tout!
EXR Easter egg search

Eggs found:

Yacht club loop - boston *
Rowing on the edge - exr world*
hot n cold -EXR world
Castle loop - bled*
Cliffside henley. *
Henley loop - henley
Checkpoint bled *
muddy river*

[Iain]

Failed CTC no. 3 turned into an L1 with long rests.

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Time	Distnc 	Rate 	Pace	Hrmax 	%	HRmin	%
7:33.7	1,911 	29 	01:58.7	172 	93.5%	- just couldn't hold 2:00 splits, alternating 1:59/2:01 then 1:58/9 with eyes shut
0:45.2	190 	29 	01:58.9	163 	88.6%	 - H/D when at 2:01 R30 already
5:00.0	1,273 	30 	01:57.8	175 	95.1%	- practice sub 2:00
5:00.0	1,268 	30 	01:58.3	178 	96.7%	- intended slower, but hit rhythm so as above.

18:19.1	4,641 	29.5 	01:58.4	178 	96.7%

[Huw Thomas]

Awh such a shame Iain- maybe try more gently to get one effort in the bag. Don’t let it psyche you out.

9k gentle for me - faster session tomorrow
Still on track as April fool
6/8 EXR collected

[Huw Thomas]

10k today for April Fool, Made 200 club (204,021m) for World erg challenge

Tried to do a faster 5k in the middle.
Tired but no/little power today. Played with DF (normally 124 reduced to 111 - felt better but of course less power so reverted to 124)

Wheels came off around 1800m in so plodded at bit and then back on (a reduced) pace

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19:44.4 5000 1:58.4 27

3:46.7  1000 1:53.3 31 130
3:58.0  2000 1:59.0 28 148
4:15.6  3000 2:07.8 25 135
3:49.9  4000 1:54.9 28  144
3:64.3  5000 1:57.1 28  156

Going to do some moderate length 2 and 3k s to get the feel of 1:54 ish pace - I’ve ether been plodding or sprinting and need the harder moderate rows so I can judge economy and probably rate at 27/28

25:20 min iTT on the bike afterwards! (223w: 2.889wkg av)

[Huw Thomas]

Need to do some L4’s again

11k today very slow 2:20
Need to get more done at 2:00 and faster

30 min gentle Cycle too

[Huw Thomas]

Took a day off rowing today - needed a break - so said goodbye to April fool challenge.

Went on a glorious 3 hr bike ride instead

[Iain]

Hard luck with the Fools Challenge Huw. After another CTC failure
(again 1500 left), did 7:56 2k, not what I was hoping for, but running out of time and 4 more Nonathlon points. Turned it into a 20:47 5k to demonstrate that I could have gone faster! so a sort of L2?

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Time	Distnc 	Rate 	Pace	Hrmax 	%	HRmin	%
01:33.1	397 	30 	01:57.3	165 	89.7%	113 	61.4%	Failed 2k
07:35.6	1,911 	31 	01:59.2	175 	95.1%	112 	60.9%	CTC Int 1
01:37.0	405 	29 	01:59.7	170 	92.4%	119 	64.7%	CTC Int 2 failed
01:55.4	480 	28 	02:00.2	161 	87.5%	113 	61.4%	CTC Attempt 2
05:00.0	1,266 	30 	01:58.5	172 	93.5%	101 	54.9%	Started as <2min 5'
02:56.0	734 	30 	01:59.9	176 	95.7%	168 	91.3%	After brief slow down to 2:05 completed 2k 

20:37.1	5,193 	30.1 	01:59.1	176 	95.7%

02:04.0	480 	25 	02:09.2	170 	92.4%	161 	87.5%	Slowed post 2k
05:00.0	1,174 	24 	02:07.8	169 	91.8%	162 	88.0%	
05:00.0	1,159 	22 	02:09.4	171 	92.9%	165 	89.7%
00:47.0	187 	24 	02:05.8	172 	93.5%	169 	91.8%	Accelerated end of 5k

12:51.0	3,000 	23.4 	02:08.5	172 	93.5%

[Huw Thomas]

L2 4x1300 4r target 1:51-2

Programmed it by mistake on 1 min rest rather than 4 ...then thought shall I try....

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19:20.2  5200  1:51.5  30

4:52.6  1300  1:52.5  31  144
4:50.4  1300  1:51.6  30  153
4:49.7  1300  1:51.4  30  156
4:47.4  1300  1:50.5  31  163

r214

Pleased

[Iain]

That was very impressive on 1 min rest, matching average at lower rating than 6 x 1k r1'!

[Huw Thomas]

L1 today. was going to be 16 reps of 250m on 90s rest, but as I have a planned hard row tomorrow cut reps to 8

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6:28.4 2000 1:37.1 37

0:49.7 250 1:39.4 39
0:49.6 250 1:39.2 37
0:48.5 250 1:37.0 38
0:47.0 250 1:34.0 40
0:49.0 250 1:38.0 37
0:48.5 250 1:37:0 38
0:48.8 250 1:37.6 36
0:47.2 250 1:34.4 38
r692

[Iain]

That's a very good pace Huw. Unable to row yesterday after tricky dental extraction. Managed today, but was ambushed by H/D Daemons (will post on "What Training" later.

[Huw Thomas]

Another L1 8 x 750m / 1min rest - target: 1:50.5-1:51.5 for 7, fast last

last time about 3 weeks ago: 1:50.9 /31 (1:52.0-1:50.4 /31, last 1:47.0 /34).

Penultimate rep bit me ......Ok ...so I over-reached a bit! - but today was 1.5sec/500m faster than last time

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21:53.3 6000 1:49.4 31

2:45.3 750 1:50.2 31 143
2:44.6 750 1:49.7 31 150
2:44.6 750 1:49.7 30 152
2:43.9 750 1:49.2 32 158
2:42.2 750 1:48.1 31 158   too much neg split!
2:42.8 750 1:48.5 32 160
2:48.3 750 1:52.2 30 158  Had to ease for few seconds
2:41.7 750 1:47.8 32 163

Surprising how little I lost with the painful penultimate rep (5 sec or so) - managed to do a fast last though

[Iain]

Excellent effort to get rowing again Huw and good result overall. My training has gone off WP while I try and get final bits doe for the season. Details on "WHat Training". Failed hour attempt that was almost at the point I could have pushed through, rest just LSDs. Reduced sleep and nervous tension from dealing with the ache following dental work have taken their toll. Hopefully up for a proper session (CTC) on Tuesday.