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3 Dec
12:07pm, 3 Dec 2024
44,316 posts
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Nellers
That sounds refreshing, Muttley. 
I'm still quite nervous about hitting the higher rates/paces. Building in to it slowly though. Plan is to get another r20 session done tomorrow then to add in a threshold piece next week and repeat/ extend that the following week if that works OK, and if that works out then a "race pace"-ish piece the week after, then see where we go from there.
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4 Dec
12:15pm, 4 Dec 2024
44,323 posts
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Nellers
2 x 8 min at r20 this morning, with some short bits of higher rate hit int he warm up. All still feels good, and I even managed a short run last night. It's going too well! It's making me nervous.
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8 Dec
12:02pm, 8 Dec 2024
3,632 posts
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Muttley
Too stormy still for running so a bash on the rower this morning. 3 x 15-minute stroke ladders of 5-4-3-2-1 minutes at 20-22-24-26-28 spm, aiming to accelerate by 2-3 secs/500 with every rate change.
I'm nothing if not consistent
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8 Dec
12:13pm, 8 Dec 2024
20,859 posts
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Jingle, jingle Jef.
Nicely consistent but those odd numbers !! (2:15.5. and a/m 23 ) arrrgh!! 🤣
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8 Dec
12:59pm, 8 Dec 2024
1,575 posts
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Fenners-Reborn
Easy 5km in 22:02 after a 5 mile+ run but before 30 minutes cycling plus gym session.
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9 Dec
11:10am, 9 Dec 2024
44,339 posts
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Nellers
That is proper precision grinding, Muttley. Nice one! Or more accurately nice 3!
Fenners, knocking out a 22 minute 5k after a run and calling it easy is just showing off!
I've done 4 x 10 min @ r18 this morning in a pretty chilly shed. Getting that base rebuilt is going to take some time but the sooner I get it started the sooner I'll be race-ready.
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11 Dec
12:08pm, 11 Dec 2024
3,638 posts
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Muttley
Had some time on my hands this morning so I picked Mr RowAlong's 70-minute "round trip". It's a bit convoluted but easy enough to follow and the whole workout flew by. Definitely one of my favourites.
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13 Dec
4:24pm, 13 Dec 2024
44,350 posts
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Nellers
So on one of the podcasts I listen to (Indoor Rowing, The Science of Rowing or At The Thousand) a while back they were talking about testing for progress and targeting paces etc. but that doing 2kms too often was detrimental as it takes a huge effort and a lot of recovery.
They were suggesting using a 5 minute piece at r24 to serve the same purpose. It's (theoretically) sub-maximal and shorter in duration but as you get stronger you should see an increase in speed and a decrease in ave and max HR.
Somewhere there's a table setting training zone paces based on this 5 min at r24 test, but I'm less bothered about that for now.
So after doing my weights stuff at the gym round the corner from my In-Laws place where I'm staying for a long weekend, I did 1270m with an ave HR 146 and a max 159.
I'll try it again in a week or 2 and see how it goes then. Hopefully there'll be some noticeable difference.
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15 Dec
12:38pm, 15 Dec 2024
1,593 posts
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Fenners-Reborn
10km PB, accidental. 44:34 then 8km  on the treadmill
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15 Dec
2:32pm, 15 Dec 2024
3,655 posts
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Muttley
Unexpected pb's are the best!
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