6by1min 1r - maybe not as bad as I thought

Bat man... felt more like Fat man.. by the end I was lying on the floor fecked man lol schedule called for 6by1 min on 1 min rest - not really sure where to target it so went with my recent 2by1min pace of 1:27 and see how I got on but deliberately increased the rate to 34 in order to get the lungs working - that plan worked. After warming up I felt flat as a pancake - in fact I started the first rep and stopped as I was just not switched on and need to be on these to look after the back. After the 4th one I really wanted to quit but decided to crack on and try to shut down that part of the brain... it worked - felt like getting sick after the 6th and had a little lie down for myself. Definitely need to drop some more bey weight but now after looking back at previous scores today's was actually pretty good considering.

1:26.8 r34 TE 2.7 Max HR 174

7th October 2016 - 1:29.2
18th July 2014 - 1:26.4 (40 age group PB)

AM aborted 10k r24 80% HRR - PM 6by1min 1r r32

First HD of the renewed campaign - in hindsight it was a bit of a daft idea to attempt a 10k r24 at 80% HRR first thing in the morning after waking late and so no breakfast - would have done a 60r24 70% HRR if was in on time as the legs are also destroyed at the moment... oh well 4k done at 1:45 pace so not a complete waste.

So for lunch I served up and old favourite 6by1min on 1min off although I had a quick look back at my 40-49 age group PB for this (1:26.4 - funnily enough that was done in October ... 2014) I quickly came to my senses and aimed for a sub 1:30 pace - and that was still a reach - did the full race warm up in which I aim at hitting 1:30 split and found that a lot tougher than normal - still it's just training - so off we set - snot, spit and sweat flying everywhere - concentrating on a strong full stroke and kept it strictly to the r32 helped a great deal - even managed a bit of a thump on the last one :o)

335m 1:29.5 r32

336m 1:29.2 r32

336m 1:29.2 r32

336m 1:29.2 r32

336m 1:29.2 r32

340m 1:29.2 r32

6by1min on 1min off r32 (strict) 1:29.2 ave 2,017m

6by1min 1r - hold on ... 6by30 1r

had to adjust again - but at least I come out of the training in a positive frame of mind which is huge for me - started of with 6by1m1r but in the 3rd one I had a moment where the legs locked up and I dropped from 1:25 to 1:32 pace - managed to pick it up and finish strong but in the fourth rep the legs where cooked after

So then I though about doing 3by1m 1r and reduce the pace but i remembered Q had mentioned 30 second blasts so I looked that up - if I read it right it was 10 reps of 30 seconds with 2 min rest - but that rest sounded like a bit too long - especially as I was due to get a report out to my directer - so shortened rest to 1 minute and found I could hold good form and got through the 30 seconds easily enough and hit it on the last (I decided on 6 reps to complete the 3 minutes) so happy enough with that

Short Sharp Shock - 6by1min 1r

There's a 2k race held in Clonakilty on the 11th May - I haven't 100% decided if I am going at the moment (1h20m one way in the car) but as I had a meeting at 1pm today I decided to do some short sharp shock treatment to see where I stand with the speed after all the 70% HRR rows and 60min HM and FM TT's - so the shortest session in the book of Q is the 6by1min - PB on this is 1:25.1 - I used the app on the iphone to work this out to be 352m per minute - what I should of done was take the 2114m from the PB (14th Nov 2013 - start of race season - plenty of speed work 9 days before the Irish 6:06.0 2k) and divided it by 6 - 352.3m!

5k race warm up and not used to rowing 1:30 pace at all - decided this was a bad idea - but started anyway :lol: surprised I didn't come apart a lot sooner - in fact the legs only really showed signs of lactic cramp on the last rep - the breathing however ... well I had to apologise to the other guy in there after :lol:

oh the meeting - well - I sweated a lot :lol:

Garmin Details http://connect.garmin.com/activity/490696161

Last rep got tough at the end

Not too bad considering

Welcome back to hell! 6by1min 1r

"Welcome back to Hell" was what went through my mind once I finished this - although I have done a few interval sessions here and there, I don't think I've attempted one the day after a TT, if I did I swifty forgot about it. Even so I can't remember pushing myself through this kind of pain for a long long time, but today I did.

 

The session was 6by 1min on 1min off (my PB was 1:26.7 - so you know what's coming :lol: ) but after last night’s 30min TT PB I found it hard to sleep, even more so when the baby woke at 4:30am (which to be fair is very rare) after I settled her though I could not get back to sleep and just laid in bed till it was time to get up. (I would have gone into work early and got a row in pre work but my car is in the "shop" - "garage" so I’m getting a lift) so after 3 hours of sort of sleep and legs like lead from last night this session was not something that was going to be very pleasant.

 

And indeed it wasn’t. Drove through the 5k warm up but the HR was struggling to go over 150, a sure sign of tiredness as it normally pops just over 160. Set up the 6 by 1min and got myself set – the target was 348m (1:26.0 pace) set of well on the first rep although I could feel myself of balance as I favoured the non-injured leg (I would say good leg – but that’s my right one – which is injured :lol: ) managed to hit target so happy enough although the stroke rate was a little low maybe. Second rep and it started to bite a little and with the tiredness I lost focus at the end and pulled up short, lost a couple of meters through that. Third set and still going strong I decided to try and make the meters back from the second set which I did. Still in control, then the fourth set and it started to bite, lengthened out the stroke, as again I had noticed I’d been shortening it, and managed to hit target, but that was getting nasty.

 

OK fifth rep and here’s where the benefit from the session comes, although it don’t feel that way when you are in the middle of it, first 10-20 seconds is OK and then it gets nasty – real nasty – so you try and hold on and then push a little at the end at the same time your thighs are seizing up so the battle goes on in your head and legs – I won both but lost 1m – stupid legs. The interval between the fifth and sixth rep is where the war is won, even if you can’t hold on to target, by forcing the legs through that minute you succeed in the training, within 10 seconds it was nasty, real nasty, I called for Beowulf and he gave what he had, but he was spent, about ten seconds to go on the last rep I still saw 347/348m predicted finish but there was nothing left – poor Beowulf.

 

 

Now did I mention that was nasty – cos I haven’t felt that bad in a hell of a long time – welcome back to hell cos there is more and worse to come over the next few weeks – lets go to WAR!

 

Oh ye - I PB'd by 0.4 for the set :-D