2by30r20 5r 75% HRR + 500m

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

Two solid sessions - 40r18 AM - 4by2k r24 4r PM

So this morning I was up at 5am which gave me plenty of time to get in and crank out 40 minutes r18 at 75% HRR (153) although the pace is still way off the drift wasn't as dramatic as recent rows and so quite happy with it - 1:53.0 10,619m

Then lunch came along and I was hmm'ing and arr'ing what to do - had originally planned on the 4by2k r24 but something almost changed my mind - in the end I went with the original idea - pace - well last week was 1:44.1 average and wanted to push on from that - so aim was 1:43 but once the first one was complete and it came in under I went with the 1:42's - all reasonably comfortable and a good end to the week ave 1:42.2

dealing with "stuff" already! 40r18 75% HRR 2by1min

Well after this morning I was all set for another row at lunchtime - checking the schedule from Q (which I aim to stick as close to as I can) it was asking for a 50r18 70% HRR and 2by1min 1r - not going to have time for that - so 40r18 75% HRR and 2by1min 1r - so off I set - happy as Larry until about 10 minutes in when a guy walked passed carrying a barbell with all it's weight on it - bang - into my right upper arm which bruised immediately quick glare and wave and I carried on - then pop - the PM5 error-ed and that was that - batteries out in order to get it working again - I mean FFS can I not just row - well actually I can - so I then set u pa 30 minute row and just carried on - ah that was quite nice rather than the alternative of having a strop lol then another ten minutes passed and another guy brushed passed - no worrier - at least he didn't hit me with a barbell... just after 15 minutes passed I could see a lady eyeing up the space nest to me on the floor as she does sit ups etc - the space to the right of me had been cramped in with people moving machines so not a lot of floor space - as the girl moved a machine I though feck it and got up and pulled the erg over to the side a little more to give her more space - and back to it - pleased with myself for carrying on lol now with the new ergdata app I knew I could split off the data stroke by stroke - so - I incorporated the 2by1min 1r in at the end - job done.

Row like a freak - 3by 1min r20 - 30r18 75% HRR - 2by1min

Almost didn't train today - feeling battered this week by "life" but decided just go down and crack on seeing what others are getting through at the moment and still training is very motivating on these down days – also saw James Howard mention that anyone who could go sub 2k pace on a 1min r20 was a freak – so swapped out today’s session with net Thursday :o) couldn’t face 50r18 neither did I have time if I added on the 2by1min at the end.

1min r20 325m 1:32.3
1min r20 331m 1:30.6
1min r20 333m 1:30.0

30min r18 75% HRR – nearly stopped after about ten minutes as I just wasn’t into it - 30min r18 8214m 1:49.5

2by1min 1r
1min r30 (30 strokes on ergdata) 353m 1:24.9
1min r30 355m 1:24.5

50:00 r18 70-75% HRR plus 2x1:00[1:00]

Going to try and get back on the plan as best I can

So - 50:00 r18 70-75% HRR
(5x10m: 75,70,75,70,75) +
2x1:00[1:00] @2k-3    

And now I just read that properly I realised I cocked up already - had it in my head it was 70,75,70,75,70 (and I'm blaming Al for that cos I was looking at his splits before I went down lol)


50 mins
1:47.6 145 (70% HRR)
1:48.1 152 (75% HRR)
1:53.2 141 (70% HRR)
1:50.4 150 (75% HRR)
1:55.0 142 (70% HRR)

2* 1 mins 

1:25.4, r33 159

1:25.2, r32 167

felt good during the minutes :o)

30r18 75% HRR 2by1min 1r

Lunchtime session was 30r18 75% HRR and then 2by1min 1r target was 1:26.0 so 348m.

On the 30min there felt like a lot of tiredness in the legs and looking at last weeks session I knew I had done 1:47.0 splits at the start so just tried to ignore the tiredness and get the same - after about 15 minutes the legs felt a bit better lol

On the 1min I came out slightly faster then the target - felt good and long in the stroke so all's well today :o)

30r18 75% HRR 2by1min 1r

Lunchtime session was 30r18 75% HRR and then 2by1min 1r target was 1:26.0 so 348m and I came out slightly faster - felt good and long in the stroke so all's well today :o)

Garmin HR Detail

45r18 75% HRR

So today the schedule called for 45+30 r18 70% HRR 2r - but I ain't able to stick all that together - so I'm doing 45r18 75% HRR 3h30m rest then 30r18 75% HRR - so first up the 45min - got in the work gym and the air con was off so set that going and got changed - started well but soon found I was slowing down to keep the HR under control - very sweaty - the temp only ducked under 18c by the end and humidity is high here.

Garmin HR Data

50r20 75% HRR

was going well till someone moved the fan to point away from me ffs mind you once they left the room cooled a little more and so I was able to push on a little