Tuesday, 30 December 2014

90r20 OCD failure

absolute disaster of an OCD row this morning - target was 1:49.9 r20 and all seemed to be going well and the monitor was showing me 1:49.9 on each split change so god only knows what happened on the 5th and 8th rep - o woo is me


Wednesday, 24 December 2014

HM r26 - 40-49H Irish Record

Got in work and figured I had about 1h15m to row in order to get to my desk in time. So figured I could just about squeeze in a HM and set it up. Started at r24 and then let the rate drift up. The HR is obviously faulty and doesn't show the story - the phlegm on the monitor does lol my HM PB is 1:12:43.8 or 1:43.4 pace so still way of that.

Tuesday, 23 December 2014

Back to work - 30r20

Back to work this morning and managed to get in for a thirty minute row - 30r20 and as the HR was acting up I just went for the split - reckon the majority of this was 75% HRR

Friday, 19 December 2014

Thursday, 18 December 2014

Lanza Session 4 - no go

Well no good - went down late and tired and so decided on a 40r24 session but set off too hard for my mental state and so down came the handle  - the sweat was also dripping!

Wednesday, 17 December 2014

Lanza session 3 - "Don't stay if you don't want to" more 500's

Well after being up early and out "sight seeing" (re going into every shop in lanzarote or so it felt lol) I got to the gym about 8pm - legs already tired I set of down there with a view of doing a 30r20 70% HRR and then maybe a few 1 min sprints - but once I got there I somehow ended up setting up the 5k race warm up and plugged in some 500's on the basis of

500m r2
500m r2
500m r1
1000m (paddle) r1
500m r2
500m r1
1000m (paddle) r1
500m r2
500m r1
1000m (paddle) r1

The target was 1:30 pace - start was hard and then the second not too bad - the third was hell so was all the rest - at a few points I was saying to do the next rep and stop - towards the end the following song came on my headphones and as it so often does it spoke to me - it's only me that makes me stay on the erg so - don't stay if I don't want to - I stayed :o)

1) 1:30.0 r33
2) 1:29.9 r33
3) 1:29.9 r34
4) 1:29.8 r33
5) 1:30.3 r35
6) 1:30.2 r33
7) 1:30.1 r35
8) 1:29.4 r35

HR maxed out at 175bpm

Tuesday, 16 December 2014

Lanzarote Session 2 - some 500's

Basically Q wants me to do some time in the 1:30 zone - so the session was basically 500's mixed in with some paddling - no warm up other than the heat and the initial 2k plod. First one and I was ready to bin the session straight away - but as the Mrs and baby where enjoying the pool just outside I managed to crack on.

now I got interrupted on the fifth rep as I spotted the Mrs and baby heading off with a bag and thought she might be leaving so jumped off and made sure all was OK - it was - she was getting a drink for her and the baby from the pool bar :o)

So back to it - and as I'd managed to move the rowing machine across the floor I took the opportunity to turn it around and prop it into the wall. Just got to get each one done and on the 7th I even got the interest of the gym instructor who came down and had a look for the last 30 seconds. 8th rep was up and it was a case of get to 20 strokes to go and grip and pull.

After I finished and was on the paddle the Mrs came over and I got a few photos with the baby

... pictures to follow

Monday, 15 December 2014

Lanzarote Session 1 - 30r20 70% HRR plus 4by500

Well first thing first - had to update firmware to allow ergdata to work - luckily this can be done direct from the iphone these days :o)

Next change language to English and then set off on a sweaty 30r20 HRR 70% - no HR on the PM and ended up a little high on the stroke rate at the start

View from the erg not too bad

Then the pain came - 4by500 target 1:30 pace - first was horrible and nearly didn't even start the second - legs in horrors - felt like lead - but as I've started I might as well finish

Friday, 12 December 2014

30r20 70% HRR - plus a minute - signs of improvement?

Well I think there is a small sign of improvement in todays row - granted I didn't row before work (dropping the dogs to kennels as going on holiday tomorrow) but this is arguably the strongest (of the HRR ergs) since I was sick in the start of November - on the 5th November I managed 8,222m with 1:49.4 but that was pushing a ave HR of 143 (and that's off the PM4 - so no doubt it was slightly higher). After finishing it I dialled up the minute rows and completed one at 1:24.0 pace (357m) but as my butt was showing signs of it's wear and tear from the three half marathons in the week I pulled the plug without starting the second one as I'm sitting on a place tomorrow I need what remains of my skin to stay there lol

Thursday, 11 December 2014

Just the minutes 3by1m 1r

Dropped the 30r20 HRR 70% today and just did the minutes - after the 5k race warm up - was hoping I might feel a bit better doing them (the minutes) I didn't - nearly HD'd on the second set but managed to finish and start then finish the third set. Think I'm about cooked for now lol

HM @24 80% HRR

So after a good 7 hours sleep last night I was up and raring... to go for another pre work HM this morning - set off a little harder than yesterday and let it tail off. Now there seemed to be some good news as just after half way the HR drift really settled down and I actually gained and held pace - beat yesterdays time by 10 seconds and TE of 4.3 which is still down on Mondays.

Wednesday, 10 December 2014

30r20 70% HRR - poorer - 3by1min 1r - poorlier

Well 30r20 70% HRR to start at lunch and was not great from the start and got worse - to the point I was pulling 2:00 splits at the end - very poor for me - even worse than yesterday!

 And again in order to mix in some oomph I dialled in the 3by1min 1r and targeted 355m per split - no1 the legs felt destroyed from the start but ended a meter ahead - no2 a meter to slow - no3 I feel poorly lol but finished - really feeling pretty ick now

HM @24 80% HRR

So after a good 5 hours sleep last night I was up and raring to go for another pre work HM this morning - set off in the same vein as yesterday and although I was hoping to chop a chunk of time of I ended up looking at the same finish time so I actually tried to target it but missed by 0.3 seconds on the overall time! lol

Some good news was that the ave HR for the piece was down 1bpm - yep - grasping at straws :o)

Just checked "Training Effect" and it came out at 4.2 vs 4.4 for yesterday - so again a little encouragement.

Tuesday, 9 December 2014

30r20 70% HRR - poor - 3by1min 1r - poorly

Well 30r20 70% HRR to start at lunch and was not great from the start and got worse - to the point I was pulling 2:00 splits at the end - very poor for me - I'm hoping that the HM this morning is the cause and not another backward stumble.

 So in order to mix in some oomph I dialled in the 3by1min 1r and targeted 355m per split - no1 bang on - no2 a meter too much - no3 I feel poorly lol but finished - bit of a shock to the system for some reason (I only did this last week) but still feeling the effects from it now

HM @24 80% HRR

Had a thought last night to do a HM this morning - so as I actually managed to get up on time I got into work with enough time to get it done - initially I thought about a 1:54 pace - then 1:50 - started and hit 1:48 so stuck with that but as the wheels started to wobble I steadied it by turning it into a 9-% HRR row and ploughed it out.

Monday, 8 December 2014

More HD'ing 30r20

Warm up - start row - HD - useless - plugged in 15min and tried a OCD split - failed - can only get better no?