60r18 75% HRR - plus 2by1min 1r

Another day where I could happily have stayed indoors and watched TV ... well I would have been happy for a few minutes until I got restless lol so out to the shed at the bottom of the garden in my shorts and vest with headphones and phone to watch netflix (tonight was headhunters episode 2) 60 minutes set up and off I went - forgot how "tough" these easy sessions are once the heart and lungs are getting up to speed - nothing easy about rating 18 sub 1:50 pace for a hour lol still it's also pleasing to see the pace develop and not quite sub 1:50 yet but happily sub 1:51 with 16,224m 1:50.9 HR ave 150 TE 3.6 Max HR was 157 (target 153) and that was because I started thinking about hammering the two by 1 min - Jeff I blame you for that :o)

1min 368m 1:21.5 r40
1min 350m 1:25.7 r35

60r18 75% HRR + 2 by 1min 1r 2k -3

Managed to get out fr a late afternoon session today, and although ideally this would be the 30r20 death by rowing session I decided to put that back tomorrow as it took me until Sunday to get the 4by2k done. So that gave me the 60r18 at 75% HRR then 2by1min with 1r at 2k -3 - well K so y 2k isn't 5:59.9 quite yet but we all have our dreams so I placed my 2k at 6 and aimed for 1:27 pace on the 1 minutes.

60 minutes started great but as the untrained heart and lungs struggled towards the end it did become a bit of a slog.. a sweaty one at that

Then onto the 2 by 1 min with 1 min rest - funnily I found the first one tougher than the second - rated a little hi for my liking but job done.

Time to go to work

Yesterday's blog was extracted from a longer email to my coach Q who came back fully supporting me and I think he's looking forward to it lol he also mentioned getting in as much 70/75% HRR work as I could (sensibly) at the moment so that's what I did at 8am this morning. 60r18 75% HRR.