Ending on a positive – 6 by 2min “Just Row 2016”

Spotted last night on Facebook an event in Manchester in April called “Just Row” and after looking at it in more detail this morning I think I’ve found something to help pull me out of the current dip I’m in. Pretty much resigned myself to not competing in the 2k this season (but not saying definitely lol) although I hope to make an appearance at the Irish. So this even being in April and in my sister’s neck of the woods seems perfect – even if it’s merely given me a lift for my training and for whatever reason I don’t make the event – i.e. my back implodes again (no more surgery please) it’s still put a smile on my face and some fire in my belly. The event is:

Workout A: 6 x 2 minute intervals with 1 minute rest per round
Workout B: 1 minute sprint
Workout C: 13 minutes
You will complete all three workouts within a one hour time-slot. The first workout will be done at the start of your hour slot, the second at 30 mins, and the third at 40 mins.
Your overall position will be determined by the total distance rowed across the three workouts, with a tenfold scale applied to workout B. E.g. total distance = A + (B x 10) + C
Athletes will be split by sex, weight and age. Standard indoor rowing weight classes will be used (athletes will be required to weigh in on the day):
Male: Open (over 75kg), Lightweight (under 75kg)
Female: Open (over 61.5kg), Lightweight (under 61.5kg)
There will be two age categories within each weight/gender class; under 40 and a Masters category for over 40.

So with that in mind I thought I’d have a pop at the 6by2min on 1min rest – target was 1:38 at rate 26 – tough but not unmanageable and certainly got a sweat on – I think the tactics for this are going to be very important!

6by2min 1rr

hmm - today’s session - 12by2min 1rr @2k +2 to +3 - so I thought about 1:33 should do it - 645m - it did something alright - started of feeling tired in the warm up and sluggish was hoping that would clear by the start of the session itself - it didn't. Still in the vein of ticking the session boxes I set off and after about 5 strokes "ping" the brass ring on the handle flew off - I kind of stopped and looked trying to work out what it was and once I realized I had to dig in to get the first rep back on target - not a great start but hit 646m so target achieved - but I was blowing hard - lungs really struggling - not sure if it's the humidity or lack of recent speed work but it was not a good sign – also struggled to get the rate up over 30spm for some reason – possible being half asleep – either way I was on for a fight from the first rep – by the third rep I was looking for the “get out clause” knuckled down to get 6 reps done but by that point I was really rasping in the breathing and just had to stop.

I did try to start again and just do the next 6 reps with a bit of a gap but me lungs where not co-operating

Pro’s & Con’s of the session
Con’s
1) Didn’t get the 12 reps done
2) Couldn’t get the rate up

Pro’s
1) Got 12 minutes of work done at a fast pace
2) Burnt some calories

Garmin HR Details