Fitness Matters WOD on a Model B - Drag 170 (plus a little lunchtime training)

Well I trained at lunchtime - aiming for 6 by 5min on 1min rest r28 - got about halfway on the 4th and lost motivation - which I am struggling with at the moment without any races or TT's to aim for - kind of in a wilderness 

So tonight a rare opportunity to train at home turned up - so I grabbed it - looked on Facebook at the Fitness Matters WOD and saw it was ...

500m x 15 (1 m rest) R24

(Reps 5,10,15 free rate)

Actually - I just remembered I saw that this morning and thought it was pretty nasty - wish I remembered that earlier ... So I asked Sam Blythe if he'd done it so I had a target - he said he hadn't but was kind enough to give me one (I'm not sure how kind it was now ...) the target 

"Start 1.35.x on the 24's. And 1.29.x on the free rate (which I would aim to do around 2km rate)"

Now as mentioned I had to do this on the Model B with PM3 - but I had the firmware updated and so plugged it into the laptop to get it set up on Rowpro (offline) need to dig out my HR reader as well at some point, So got the drag on the B to 170 (lowest it will go on the cog) and then just went straight into it conscious of time. The slide wasn't great and took some getting used to, the foot placing was the old wooden ones which I basically got my feet in and out of without loosening the straps lol and managed to get stuck while wiggling a couple of times. The row itself was fine for the first four reps r24 - then the 5th rep got me puffing and only 1min rest was interesting as I made a few deals with the demons on my shoulders - this continued (deal making) up until the final rep - can't remember what I promised them - but it's gonna be costly! Boy was I sweating by the end. Cheers Sam - over to you!

Fitness Matters WOD - 48 min alternating rate ladder.

Bit stressed currently so today I did the Fitness Matters WOD which consisted off

"48 min alternating rate ladder. 
(6 mins x 8 @ rate 18/22/18/24/18/26/18/28)
So set the C2 for 48 minutes and a split length of 6 min. You need to give thought to pace for each rate BEFORE you start. The R18 is not flat out, but quality and fairly even pace on each of the 4 splits of 6m. Great focus on technique. Then as the subsequent rates increase look to also increase your pace/500m accordingly."

I "borrowed" Sams splits as my target :o)

Went OK - used the first 6 minutes as a warm up - bit pissed off I messed up the third r18 as I had it down to do 1:52 on my piece of paper but during it in my head I got 1:53 from somewhere. Legs where dead on last 6 minutes but managed to drive home with 1:35's for final minute