30r20 80% HRR - post running marathon

So managed to get the 30r20 in this morning (completed the running marathon on Saturday so a little sore but not too bad) decided to aim at 80% HRR (160 bpm) and was blowing good and had a lovely sweat on - result was 8098m 1:51.1 pace ave 151 bpm max 164 bpm TE 3.1

30r20 target pace - turned out to be quite a strong row

as per - no training over weekend - also not in early enough this morning to train early - so lunchtime and 30r20 called looking for a target I plucked 1:47 from somewhere and off I set after a 1k warm up - somehow chopped through the first 7 and a half minutes still under 70% HRR and sub 1:47 pace!! Did contemplate swapping it out for a 70% HRR overall piece to see if I could clip 1:50 pace but stuck to the plan and manager to hit target at 80% HRR - so pretty happy with that.

30r20 80% HRR - pre work

It's funny in a way but I am a bit disappointed with this - I'm compiling season best and age group bests to try and keep track of my post operation row and on doing that saw I rowed a 30r20 80% HRR on the 9th November and covered 8483m - today a mere 8414m - OK the other row was a lunchtime session as opposed to half awake but still lol anyway job done and certainly got sweaty

It's also brought into question the accuracy of the fenix 3 again - just emailed there support guys

Keeping the Ergo Ego in check - 30r20 80% HRR

so following on from this mornings row and blog I set off down to complete one on my "tougher" sessions for the week - that being a 30r20 with a HRR % of 80 plus - this being the start of this journey I opted for the 80% HRR target (160) and after a 1k warm up (I know extravagant) got stuck in. Felt like a beast at the start and went through the 6 minute mark feeling good (this is often the place I know if it's going to come apart) but as all seemed well I kept the drive on and got the HR up to 160 at about 10 minutes - then just peeled back the pace to stay on target - I could have chased down the 8500m+ at the end - but that's not the box I need to tick

Broken but not destroyed

After the 100m session on Monday I had problems with my lower back. Tuesday more problems and no training then on the way home I went into the GP to see what was going on - drugs and rest ordered. 

Wednesday 8th July morning - Broken - had to get ambulance as back completely locked up and was not able to stand after sitting on the sofa even sitting I was in huge amounts of pain - took on board a lot of gas and air to get upright and then more to get from the ambulance stretcher to hospital trolley. Faced with lying on a trolley and getting more drugs or going home on lots of drugs after diagnose that my back was in spasm I chose to go home - that took a lot of time to stumble a small distance on crutches - after getting home my wife told me the nurse had said she was concerned at the amount of pain I was still in as they had given me enough drugs to kill most sensations!

Tuesday July 14th 

Still not able to walk very well - bending over to the ground is still very painful and often not possible (pain is now in right hip and lower back and travels down right quad) but erging doesn't seem to cause a issue so went up to the shed and on the model B knocked out a 30r20 with about 80% HRR. Garmin 910xt would not turn on!!

 And then I thought about some weights - again the moving about between sets caused more of a problem than moving the weights 

10 by 50kg (2by15kg plus 20kg bar) bench free weights x 3

10 by 30kg (2by10kg plus 10kg bar) EZ barbell curl x 3

8 by 60kg (2by15kg 2by5kg plus 20kg bar) bench free weights x 3

8 by 35kg (2by10kg 2by2.5kg plus 10kg bar) EZ barbell curl x 3

5 by 70kg (2by20kg 2by5kg plus 20kg bar) bench free weights x 3

5 by 40kg (2by10kg 2by5kg plus 10kg bar) EZ barbell curl x 3

Wednesday 15th July

Back in Work today and early enough to set a 60 minute row up - but after 30 minute I'd more sweat rolling of me than Niagara falls has water plus  the HR wasn't playing ball so stopped just after 30 minutes. Ended up at 30r20 80% HRR

 At lunchtime today I set another 30r20 up and kept to the 70% HRR as depressing as that was ... also got the Garmin 910xt working again - although I now can't turn it off!!

30r20 80% HRR

So started a new training cycle today - but not understanding it fully (lots of numbers) and feeling under the weather I said I'd do a 30r20 70% HRR and then proceeded to do a 30r20 80% HRR  - feels like I am miles from where I was and therefore even further from where I want to be but got to put the markers down - Ave HR 158 (160 is upper limit - maxed at 163 - 600 strokes exactly)

This is where I am - time to build or crumble

Just trained for the first time since the Irish 500m final - that's 8 days ago - what with sickness and "life" that's just how it's gone. I've no entry in for BRIC which is a relieve as it would have been money wasted. So to all who are attending - race just a little bit harder for me and enjoy it! I'm also not going to be entering CRASH-B as I'm just not in a place that I am able to go. It's hugely frustrating but that's where I am at and so I need to deal with it and move on. I am therefore going to start my build for 2016 a little earlier and look to the positives which is that I can still train and have something like that to look forward to. So train hard champs as you never know when a speedbump will knock your wheels off. - so 30r20 - oh joys!

I kinda enjoyed it - I went down with the intention of 1:47.5 - but then started off a bit harder (1:44 for first 5 min) backed off then to 80% HRR (didn't want a HD straight off the bat - leave that for a day or so lol) that drifted up to 1:49.0 for the 20-25 minute chunk - at which point I dropped the HR cap and drove for home - nothing spectacular just to get a bit of a push on and came in on the last 5min at 1:43.6 - overall 1:46.2 (8474m) which gives me a starting point for the next one.