AM 40r20 70% HRR - PM 500m test recording ergdata screen

Full of cold at the moment - feel like a kid as I go between a blocked and runny nose.... yuck lol so that slowed me getting up at 5am and by the time I got to the gym I figured I had about time for 40 minutes so off I went keeping it on 70% HRR (143bpm)

Over the weekend I was helping Rhona Ware out with some advice on the erg and during the session I put some power down as i wanted to demonstrate you don't necessarily need high SPM to hit the power - this ended up with some 1:18 splits quite comfortably appearing and then down to 1:13 at the same time I got an idea that I could record the ergdata screen "real time" as there is a option on my phone to to screen record ...

So not feeling 100% but knowing I can hit 1:18's, with a short time in the gym and the idea to test the screen recording all road led to a 500m trial - and after a 5k warm up of various rates/pace that's what I set up. Was hoping to get a good start - drop under 1:18 to get the average down then simply sit on 1:18/1:19 to the end - all went well until about 150m - 200m out the erg starting shifting at the front over to the right... I ended up having to back of for fear of hitting the erg next to me and so not the time I should have got but a successful test of recording the screen :o)

Long term training for long term benefits 40r20 70% HRR

Had two photos pop up on my Facebook feed on the "this day last year/s" thing - one from 21st March 2014 and one 21 March 2013 - 2014 showed a 70% HRR 30r20 done at a average of 1:47.4 - the other was 90% HRR 30r20 done at a average of 1:47.3 - if you ever needed an example of the long term gains from long term work there it was - so back to the grind and lets get this engine purring again

rookie mistake - 40r20 70% HRR

Don't drink a large cup of coffee before a HR restricted row .... ooops

Updated the fenix 3 and 910 to have the same user profile values before the row - still came out with different readings ......

40r20 70% HRR

Away for the weekend as it was our first wedding anniversary - although as the Mrs had a hour long massage booked I did find a erg for a 30r20 on the Saturday - bit sweaty in the gym though. Then yesterday although at home needed to sort a few things out and then up today to get in early for a pre-work row but as I was about to leave my daughter had other ideas and needed a hug or two :o)

So down at lunchtime and dialed in a 40 min row with the target or 20 spm and aim to keep in the 70% HRR bracket (143) new HR watch to test today - anniversary/birthday/xmas present combined - fenix 3 - unfortunately it doesn't currently allow a connection to the PM4 so had the 910xt for that. Very busy in the gym and although it nearly derailed my session I managed to crack on and actually got quite a good rhythm going - very happy with the result


10,996m
1:49.4
AVE HR 139
MAX HR 146

Todays rows - 30r20 75% & 40r20 70%

Not really feeling "it" at the moment - especially in the 40 minute row - just doing it rather than stuffing my face in the canteen to be honest.

More base building meters - 40r20 70% HRR

and again Netflix went down on me - after about 18 minutes I think :o(

40r20 70% HRR - dialling down the intensity

Decided to go for a slightly longer row or 40 minutes today in order to drop the pace a little after finding this mornings session tough - so 70% HRR (143) was the target and session completed. Tomorrow I will have one of the tougher selections to complete all going to plan.

"Naked" row

Wanted to erg at the weekend but "life" got in the way so although I put the model D in the boot on Friday it stayed there until I got back to work today :o( This morning I woke tired, grumpy and feeling fat and old - no change there then - and just did not have the motivation to get up early to row before work so only a lunchtime session and once down and changed I realised I'd left my "electronics" upstairs - so no ergdata, no headphones, no watch (HR) and no music hence "naked" row. The row itself was OK - just set 40 minutes and cranked 20 stokes per minute while keeping the HR in and around 143 (70% HRR when firing)

KB in the AM - Erg in the PM

So got the new kettlebell yesterday in work - will probably leave it here in work and just use it when I have a 15 minutes spare in the mornings for a quick burst - made sure I stretched and warmed up and then each exercise was taken very carefully - firstly without weight then with a 10lb weight disk and then with the kettelbell - any signs of discomfort and I would have aborted.

The session went (once the kettlebell was introduced)
Goblet squats 3 by 10
Swings 3 by 10
Snatch 3 by 5 each side

Videos below are the last set - comortable with all but the Snatch which will take some getting used to

Squats

Youtube link here - Goblet Squats

Swings

YouTube Iink here - Swings

Snatch 

YouTube Iink here - Snatch

Lets see how observant you are - watch the three videos and see if anything odd happens (apart from my form)

So then at lunch time I just went down for a 40r20 70% again making sure everything was smooth and easy on the back - stopped just after 10 minutes for about 20 seconds just to sort out the C-Breeze - it was getting very hot and sweaty and the C-Breeze wasn't pointed at me. Job done and I'm still moving :o)

Mo Meters - Guided by a beating heart 70% HRR 30 plus 40 r20

So got in the car to come to work - was up early so I could just about manage a 30 minutes before I got to my desk for 8am - in the car the song "Wake Me Up" came on - the lyrics seemed quite fitting for where I "am" at the moment in regards to training

Feeling my way through the darkness

Guided by a beating heart

I can't tell where the journey will end

But I know where it starts?

So guided by my HRR training I know where to start - lets see where this journey ends ;o)

30r20 70% HRR was the start guided by my heart 

So lunchtime and 40r20 70% HRR - was feeling pretty good on this