Beat the coach, win a shirt! - Crossfit Rowing Challenge

So spotted this on the 18th Feb on CrossFitRowing page in Facebook

Beat the coach, win a shirt! Coach Jonathan just finished The Good Hurt- can you beat this score? Here's the WOD:
1000m, 4' rest
750m, 3' rest
500m, 2' rest
250m.
-Use the "interval-variable" feature on your PM3+ monitor!
-Men: beat Jonathan's score on all 4 intervals
-Women: average under 1:42.5 on all 4 intervals
-Post a screen shot to the comments, we'll get your contact info, and send you a shirt!

So once I checked they would send it to Ireland and that I could do it today I asked Q if it was OK to give it a bash he came back with a yes and some targets - and said this "Big training benefits from this session if you throw your heart and soul at it. It will require major focus and concentration."

So - the fact I was up most of the night with a sick toddler and awake at 5:45 am this morning was going to help - NOT - managed about 3 hours broken sleep i reckon last night - on the back of a lack of sleep the rest of the week - still I went down with my targets and set of on the warm up - if nothing else it's a good test of rowing and pushing the body while the mind is tired and fighting sleep deprivation.

Set of on the 1k after a warm up and all was going well - fought to keep myself pretty close to target and got through in a reasonable state, 4 min recovery of breathing and gentle paddling, Steadied myself for the 750 and off I went the start went OK and even the middle was reasonably comfortable but come towards the end the legs showed the tiredness and I was grinding through, OK 500m up and hit 1:25/26 at the start but then the legs started locking up badly and was a case of holding on for the finish - still managed to drill majority of the strokes home sub 1:30 split but I was in trouble. 250m left - 25 strokes - was hoping to light it up a bit here - but the legs where not with me and again it was a case of drill it home - I felt like I was pulling r30 but the monitor shows I was up at 35 - still not exactly blistering for 250m lol - job done - legs done - lungs done - throat done - t-shirt claimed :o)

Friday the 13th blues - HD on 4by1k

oh yes - just remembered - it's Friday the 13th!

disaster of a session and i won't get near the erg again till Monday which makes it three times as bad! just feeling "empty" at the moment and tired - went down with the intention of 4by1k 5r and went through warm up - bicarb before and not sure if that messed me up more but felt bloated and stiff - pains in upper back and knee plus thighs feel solid.

6 times I set off on a 1k and 6 times I HD'd furthest I got was 480m shortest was 118m - mixed it up by just setting up a single 1k and then going back to reps - nope - nada - no go - completely mental as although the body is tired it wasn't collapsing

8by500m 1:30 - balls is alls

Target - 1:29.5

Feeling "flat" and nervous as I went down to the gym - contemplated putting it off but what's the point in that - first two reps OK although legs aching - third and fourth rep I seemed to miss time the start as I was hittin 1:29/30 on the splits all the way through but the average never dropped under 1:30 fifth and it was getting tough about 200m in - 6th the legs just buckled about 250m and slowed to over 2:00 split - managed to not HD as I know I will be without the erg at the weekend and then just dragged my ass home

so - do I take extra break or just try and get through .... ten seconds to go and I managed to pick up the handle and said "just count 50 strokes and don't look at the monitor" so basically thats what I did - although of course I flicked to have a look and once I saw I was under 1:32 pace that's where I aimed to finish and did the same for the last rep - felt rather ill after ... still do ... must be good for me - it didn't kill me

8by500m - again - but faster

Completed this yesterday but the last two reps disintegrated to 1:34 ave although overall I came in at 1:31.4 so the target today was to beat yesterday obviously but without the back end collapse - and although I felt heavy in the legs even in the warm up (did have second thoughts about starting it) I just got on and did it - first rep as always went through OK - at the start of the second rep I lost the connection on the ergdata and so although distracted I got through on target then after trying to sort it out just took the iphone off and went off the screen - this changed the session focus for me as i was just flicking my eyes to the ergdata screen and checking the split - after I took it off I needed to check the PM itself and then I got drawn into looking at the average - still I was able to hang on to 1:31's with a odd 1:32 popping up - every time I saw a 1:33 it was matched with a 1:30 or 1:31 on the next stroke - rate wise was quite low at 32/33. From the fourth rep i started the lies and said one more rep. On the 7th and 8th rep I cocked up the start and found myself at 1:35 ave after 100m even though I was hitting 1:31's. Legs where cooked and breathing was heavy - but I'm getting used to that now ;o)