Indoor Rowing on the Concept2 target was sub6 on the 2k as a 40 year old - now 50 and just getting some ducks in a row lets see where we can go. Previous Overall World Record holder in the 100km 6H12m39.2s ave 1:51.7 and Irish National Record holder in 30's 40's and 50's groups. Age group European & Irish 2k Champion and British Open 2k Champion
Lunchtime and I got in for a 30r20 70% HRR which was rather pleasing as it was only 57m off my 30r20 at 80% from the 19th September :o) look like the training is going well then. That was followed up by a 500m r32 target was 1:26.0 - started a bit too slow so needed a controlled pump towards the end :o)
2by30r20 5r 75% HRR which resulted in 8,030m 1:52.0 and 7,865m 1:54.4 forgot me water bottle so quite thirsty work lol did rig up my C-Breeze which helped hugely I think
Then 500m at 2k <5 - figured 1:30 should be OK - it wasn't it bloody hurt! 1:29.6
So spotted a 500m throw-down on Facebook yesterday (google translated version here -
Guillaume Guillou, Coach and Athlete in Hyeres CrossFit offers a challenge on the rowing machine: 500m for time! In this challenge to the 15/03 you can try to win a compression shorts 2XU Two lucky will be drawn, it which will leave many chances to athletes who have done better than William to those who have not been faster! Time to beat: 1: 28.3! to participate, you shoot and share your video on facebook using the hashtag # 2XUDefiGuillaume! requirements: - Good show her BEFORE and AFTER the 500m. - Post the video on his profile publicly. - Use the hashtag # 2XUdefiGuillaume and tag our page and that of William in the description of your video.Go to the page facebook 2XU France to see the video of Guillaume! )
and with little prep I decided it would be good to see where I lay in terms of a 500m - I'm not going to be training for next couple of days so what the hell. I actually had a try this morning before work but just not motivated to complete it - still lunchtime meant more coffee int he system so off I went - 2 min warm up - then a 500m race start and then set to go - target was sub 1:19 although I would love to have broke my all time PB of 1:18.0 - still not bad and something to work on - power wise I never got any lower than 809 watts - (1:15.6) and SPM wise I maxed out at 44 - so ye a lazy day...
Didn't get time to write this up yesterday - basically my heels where in a bad state from the new Nike Omada rowing shoes after Tueasday - I went a size bigger than what I am as I heard the shoes where narrow fitting - maybe that caused the issue - could just be "new shoe syndrome" though as I tend to get blisters every time I buy new shoes no matter what they are for (hmm maybe I have weak skin) on Wednesday I wasn't rowing anyway as had appoinments for my daughter which took up a few hours during the day. So yesterday even though my heels looked like this ....
I wanted to erg got set up and took a few strokes - yep that's feckin hurting! So i went and raided the first aid and got some padded plaster things and put them on - they where enough to reduce the pain to where I could row. Set up a 5k race warm up and got through that then set up a 1k just to test the waters and to get a film of the BAT Logic in action - unfortunately I HD'd - just too tired - been a long week. The good news is that my heels are staying down which is the big reason for the BAT Logic for me :o)
The vide below is from Bristol in October
I set up a 500m just to get a completed row and recorded that also - even struggled to finish that - reckong the "relaxing Spa weekend" wore me out!
"Can you do a race warm up, have a short rest. Then set up a 500m piece – 5 stroke start and then settle to a 1:28 until the end. Then at least an 8 min rest… at least, please!
Then set up a 2000 piece. Row the first 650m as you would the race. So a solid aggressive start, then look for the 1:32 cruise. If you feel good and you want to push out to 750m you can, but that’s the limit. Then paddle to the end as a warm down."
So just a 30r20 HRR 70% at lunchtime - ignore the first HR reading the strap wasn't sending probably - seems like there might be some light at the end of the tunnel
Boatcoach readout - got the HR showing now :o)
Then 500m pump targeting a sub 1:25 pace
Boatcoach readout - bit annoyed that boatcoach didn't email me my stats - well it did - but for the 500m cool down I did FFS
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
Quick blog will fill in details later but good day out - Sam Blythe pipped me by 0.1 to fastest 2k - damn him :lol:
2k 40-49H 6:04.6 (PB)
1k 2:54.9
500m 1:18.3
The details ..
Well I'm sat here waiting to board the plane back to Cork - looking forward to seeing the Mrs and baby seems like I've been gone a week but it's only been two nights. Set off on Friday afternoon after a day in work and landed in East Midlands to be picked up by Jen on her way down from Durham. Got into the hotel about 9pm to meet up with Q and the team. Quick catch up with everyone then into bed probably got to sleep about 1am after chatting with Q (room buddy) woke at 5 but back to sleep till 8am beds where quite comfy.
Got to the venue on time and scoped out the set up. Same as last year. Bank of 8 or 9 race machines with about 7 or 8 warm up. Seemed a smaller crowd than last year but ever so friendly as these events are. Met up with a few new and old friends then on to business.
5k race warm up done felt very hot and dry in the warm up area. Thankfully the doors where open so the race area had a breeze and was a little cooler. Set up drag and got ready to race. Wore headphones for the first time in a race and found them a help. Plan was to attack the first 1k and try to settle to a lowish stroke rate of about 32 but I think adrenalin got the better of me and probably brought the rate up. First 500 at r34 on 1:31.3 which was about where I wanted - maybe a fraction slow. But then I seemed to slump into 1:32 1:33 and I think I mentally played it save through 1k at 3:03.9 I was way off where I wanted to be and so started to formulate a attack. This was to start a build from around 800m out - well more of a slow burn with a real drive from 500m. This plan seemed to work and from 600m out I started the countdown. So every stroke from then I tried to apply more and more power and when I eventually came to the last 100m I was still thumping through 1:28 pace but the burn in the legs was deepening and I did slow slightly through the line although I did take a final stroke with only 2 or 3 meters left. A PB by 0.4 seconds. Final 500m of 1:28.3. Beaten by 0.1 on the clock for overall fastest 2k but Gold and Irish Record in the 40-49H. It also reminded me of the power I have in the final run in and a way I can draw on that :-)
During the break Q and I worked on my technique and we've identified a lovely little area which should if I develop it correctly pay some dividends across all pieces ;-)
Then to set for the 1k - I had no markers in the 30-40's as I was in the first wave but after seeing a guy in the 60's group lay down a 3:08 (I believe British Record) I had to re-access my 3:04 cruise and so targeted sub 3. Started with the 1:30 split and through to about 500m on 1:29.5 then figured I'd try my new home straight approach - thump at around 300m out - split down to 1:18 and then I held low 1:20's and finished the final 500m on 1:25.4 with final stroke at 1:26 and another Irish 40-49 record with 2:54.9.
So then the 500m again the plan was to hold 1:20. But once on the machine the adrenalin got hold. Second or third stroke was 1:12 and I slowly backed off to hold 1:16 - 1:17 trying to break my old PB of three years ago (1:18.0) I held it sub 1:18 until the last three or four strokes and it finally clicked over to 1:18.3 FFS! Final stroke 1:25. But I notice from the video that about 10 strokes from the end I lost my seating and this caused me to stop with the full leg drive and finish on arms. In the end I was probably more miffed with that then missing the fastest 2k by 0.1 lol still another Irish 40-49 record and on race software.
At the end the calculations where made and I managed the fastest 500m and 1k, won the triple challenge and also 40-49H. A good day followed by a good evening.
As always it important to note the massive amount of work Q puts in to this for me and the team. And also the positive affect of the team itself being there to help each other out. Also a big well done to all who competed and helped out on the day.
