Two solid sessions - 40r18 AM - 4by2k r24 4r PM

So this morning I was up at 5am which gave me plenty of time to get in and crank out 40 minutes r18 at 75% HRR (153) although the pace is still way off the drift wasn't as dramatic as recent rows and so quite happy with it - 1:53.0 10,619m

Then lunch came along and I was hmm'ing and arr'ing what to do - had originally planned on the 4by2k r24 but something almost changed my mind - in the end I went with the original idea - pace - well last week was 1:44.1 average and wanted to push on from that - so aim was 1:43 but once the first one was complete and it came in under I went with the 1:42's - all reasonably comfortable and a good end to the week ave 1:42.2

trudging through the darkness - 40r18 plus 2by1min 1r

So lunchtime was 40r18 70% HRR and boy was it slow - 1:58.5 - still it's from the dark and lonely struggles come the glory - topped of with 2  by 1 min on 1 rest (enjoyed that) 1:29.8 r32 and 1:29.0 r32 - with full 1.6m strokes ;o)

  

dealing with "stuff" already! 40r18 75% HRR 2by1min

Well after this morning I was all set for another row at lunchtime - checking the schedule from Q (which I aim to stick as close to as I can) it was asking for a 50r18 70% HRR and 2by1min 1r - not going to have time for that - so 40r18 75% HRR and 2by1min 1r - so off I set - happy as Larry until about 10 minutes in when a guy walked passed carrying a barbell with all it's weight on it - bang - into my right upper arm which bruised immediately quick glare and wave and I carried on - then pop - the PM5 error-ed and that was that - batteries out in order to get it working again - I mean FFS can I not just row - well actually I can - so I then set u pa 30 minute row and just carried on - ah that was quite nice rather than the alternative of having a strop lol then another ten minutes passed and another guy brushed passed - no worrier - at least he didn't hit me with a barbell... just after 15 minutes passed I could see a lady eyeing up the space nest to me on the floor as she does sit ups etc - the space to the right of me had been cramped in with people moving machines so not a lot of floor space - as the girl moved a machine I though feck it and got up and pulled the erg over to the side a little more to give her more space - and back to it - pleased with myself for carrying on lol now with the new ergdata app I knew I could split off the data stroke by stroke - so - I incorporated the 2by1min 1r in at the end - job done.

40r18 70% HRR plus 500m Controlled technique

40r18 at 70% HRR at lunch 10,850m ave 1:50.5 - mucked up for about 14 minutes as I thought my 70% was at 136 (which is my 65% lol ) still working on technique - still finding it lumpy

Then 500m targeting 1:26.0 and again technique work - found my stroke rate too slow and got behind on the pace so drilled it home - 1:25.8 r32

video of 500m

40r18 65% HRR

yup that's about it really ..

40r18 - 70% HRR - more forward progress

Chopped more of the split on this one  :-D

Garmin HR Link

40r18 - 70% HRR

Lunch session - quite the pleasant after this mornings row :lol:

Garmin HR Link

Lost 5 days - AM 30r20 PM 40r18 HRR 70%

Well seemed to have lost five days of training - oops - did get out on the bike for an hour on Friday but nothing apart from that till this morning - just a 30r20 HRR 70% before work and then I got in a 40r18 HRR 70% at lunch time - not too bad on the pace after a drop off

Just a paddle - 40r18 65% HRR (136)

Just a paddle at lunch - was still feeling fried before I went down from the pre work session - but feel a lot better now  :-D interupted again today - by the instructor who came over for a chat 30min into the row  :roll: lost count of stokes so had to muck about to get it back on track.

No rowing tomorrow - Mrs birthday  :-D

Garmin http://connect.garmin.com/activity/480962602

"its not worth it" 40r18 75% HRR + 2by1m 1r

So last week my work had a "Be well" week talking about looking after your heart and health - have a nutritionist coming in to work with about a dozen people etc etc this week they have some "reward" where they are handing out two slices of pizza to everyone - got my ticket this morning and just walked past where they are handing out the pizza "it's not worth it" I said in my head and came upstairs to eat my soda bread, tuna, carrots  and cottage cheese.

Session at lunch was 40r18 with 75% HRR (151) and then 2 by 1min blasts targeting 1:28 pace - job done - HR kept dropping from the Garmin so might finally grab me a new strap

40r18 re-calibrated HRR 70% - 2by 1min 1r

40r18 HRR 70% - new HR limit of 143 means I need to re-calibrate a little - still came in at 1:50.1 so will hopefully knock that under 1:50 soon enough - also dropped the two 1 minutes in at the end - really just let myself concentrate on technique at the end of the second one - target was 1:28.0 - came in at 1:27.4 r34 and 1:26.9 r35 - quite enjoyed that

Garmin details http://connect.garmin.com/activity/475941275

40min r18 70% HRR - 11,013m

enjoyed that - sub 1:49 pace for 40min r18 - whats not to like - really found a sweet rhythm in the last split  

And at 48ml/kg and a TE of 2.3 no real cost to the system