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Oct 2019
10:18pm, 16 Oct 2019
35,018 posts
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Nellers
Surely that needs dope testing!😉
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Oct 2019
9:23am, 17 Oct 2019
35,019 posts
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Nellers
Finished the workout last night with 42 minutes of the "6 minute stroke rate sequences" from wolverine. It feels weird but it makes you really think about what you're doing all the time. Much easier to concentrate on form this way than during a steady state session.
THis morningI've done a 60 minute steady to wake me up. A few jobs to do through the day but the plan is for a tempo sesh later (probably 3 x 4km @ 2:06 or better). Starting to feel the fitness coming back but still not sure how a 2km would go as I've done nothing to work my top end so far.
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Oct 2019
12:15pm, 17 Oct 2019
13 posts
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Craggy
That's a very fast CTC Sinj well done, gotta be nudging a sub 1:30 500m based on that?
You're banging out some good metres Nellers, hopefully you'll be on the distance table before too long!
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Oct 2019
7:20pm, 17 Oct 2019
35,022 posts
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Nellers
Cheers Craggy. Getting back in the distance league is in the hands of the Lord (although Fetch doesn’t like it when we give him that title).
Got the session done tonight. 3 x 4km all at better than 2:05. With 3km of warm up, 590m recoveries and 1km warm down that’s got me to 30km for the day.
And I’m properly knackered!
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Oct 2019
8:30pm, 17 Oct 2019
14 posts
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Craggy
Haha good luck Nellers! Wow nice double session today, that's a lot of metres, I predict you'll be in great shape very soon 👍
10k session today made up of
4375m @ rate 18
3' rest
1250m @ target 2k pace (sub 1:45).. 1:44.5 pace
3' rest
4375m @ rate 18
PM3 failed today, it saved my total time and distance but not the splits, that's the second time it's done that recently, might be time for an upgrade 😉
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Oct 2019
8:43pm, 17 Oct 2019
35,023 posts
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Nellers
That’s another tough one mate. Great pace on that middle piece. Sub-6 is there for you.
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Oct 2019
11:26am, 18 Oct 2019
469 posts
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Muttley
Morning all. 10,000 done at a steady UT1 pace, a smidge faster than last time at slightly better hr numbers so I'll take that, thank you. Metres in the bank and hopefully enough to leapfrog CW in the distance table 
Interesting sessions you're doing there, Craggy. Another one dictated by the coach, yes? There must be a theory to underpin stuff that specific.
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Oct 2019
12:32pm, 18 Oct 2019
15 posts
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Craggy
Thanks Nellers, I hate the 2k but as the standard distance it has to be done lol
Yes Muttley, I find these sessions where I go from low rate into free rate, I carry the long powerful strokes from the r18 into the free rate 2k pace. I'm usually about r33 for 2k but yesterday I was holding pace at r30 and the stroke felt strong and efficient.
Well done on your 10k, sounds like you're seeing good fitness gains 👍
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Oct 2019
8:49am, 19 Oct 2019
35,029 posts
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Nellers
Got up early so I could do my session before the rugby.
5 x 1500m/1000m recovery. Free rate but minimum pace to hit was 1:59.
ErgData had some problems so the session is recorded as 2 parts. Connection dropped out after the third effort but I got them done, and all at better than the planned pace. Rate was climbing to hold that pace in the later efforts though, which shows that form is deteriorating as fatigue sets in. That's where I need to put the work in I think.
Anyway, done in time for the kick-off so that's the main objective hit.:-)
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Oct 2019
7:54pm, 19 Oct 2019
35,042 posts
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Nellers
Second session of the day done: 60 minutes of 6 minute stroke rate sequences. It amounted to just under 14km. Knackered but pleased with the way things are going.
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