Indoor Rowing on the Concept2 target was sub6 on the 2k as a 40 year old - now 50 and just getting some ducks in a row lets see where we can go. Previous Overall World Record holder in the 100km 6H12m39.2s ave 1:51.7 and Irish National Record holder in 30's 40's and 50's groups. Age group European & Irish 2k Champion and British Open 2k Champion
Still full of snots but not affecting chest and therefore into work for a 60r20 this AM 70% HRR - but by half way the HR was just over the limit and the pace was way off where it should be so took the sensible option and backed off. That's the great thing about HR training the signs are obvious when the central systems are working overload and so there's no point pushing them when not needed.
So lunch time and not wanting to push the central nervous system too much I opted for some fun - 100m stand alones - wanted to test some different drags and foot positions and think I managed a PB as I've no record of me going faster than 14.3 seconds - certainly not as a 40 plus year old :o)
Kind of prep work for the 500m on the 29th August - wanted to try the 1 minute TT and I'll be lying if I said I thought I did well on this - really thought I would break 400m - not sure why lol but went down with the intention of a fast first 100m and hold on - but for some reason I didn't get the start right (1:52 first split 1:23 second) and then just couldn't get under 1:16 pace (that I remember) but managed to sit on 1:16/1:17 for the majority of the piece. Had a few issues losing my seating which I think you can see in the video. Once finished I looked at the monitor and was pretty disappointed but at the same time this is a PB by 1m (although not sure I've ever done an all-out 1 minute test - think the 1min PB I had was "extracted" from my 500m) at the same time I was sitting pretty comfortably on 1:16/17 so I think with some work we can break that 1:18 barrier - especially if I have a audience :o)
Drag 170
After the 1 minute I thought I would test the 100m - a better start hitting 1:40's on the first stroke but still too slow and lost too much - things to work on though
Did a 30r20 HRR 70% before work - the splits where down and not sure if this was because of early morning, lack of sleep or illness but jsut went with the HR.
Then at lunch I rowed a 1k TT – I’m happy enough with the row and confident of breaking the 2:50 barrier when the situation is more favourable
Issues today:
1)Lack of sleep for last few nights – even by my standards
2)Throat infection which is travelling to the chest
Now also to note other things of possible importance – the warm up left me with a lack of confidence in my power today – not sure if this was illness or nerves – probably a combination. I took an energy gel before going down to the warm up along with a black filter coffee – also took a caffeine energy gel between warm up and TT. Also I weighted down the erg on the front with two 20kg plates on the feet. Drag was at 145. Legs seemed to hold up pretty well as did the HR – the lungs weren’t too bad considering. Oh you can’t do 50m splits – I did set it up on the monitor with 50m splits but it defaulted to 100m splits.
So through 500 at 1:25.8 but then next 200m was at 1:25.5 then 1:25.0, 1:24.5 and 1:24.0 – although the final stroke was 1:26 I was holding 1:24 up to that last stroke but wasn’t seeing the predicted finish drop under 2:50 which was demoralising at the end
It actually showed 2:50.7 on the PM at the end but recorded at 2:50.8 - a PB and Irish Record but I know there is more in there.
Quick blog will fill in details later but good day out - Sam Blythe pipped me by 0.1 to fastest 2k - damn him :lol:
2k 40-49H 6:04.6 (PB)
1k 2:54.9
500m 1:18.3
The details ..
Well I'm sat here waiting to board the plane back to Cork - looking forward to seeing the Mrs and baby seems like I've been gone a week but it's only been two nights. Set off on Friday afternoon after a day in work and landed in East Midlands to be picked up by Jen on her way down from Durham. Got into the hotel about 9pm to meet up with Q and the team. Quick catch up with everyone then into bed probably got to sleep about 1am after chatting with Q (room buddy) woke at 5 but back to sleep till 8am beds where quite comfy.
Got to the venue on time and scoped out the set up. Same as last year. Bank of 8 or 9 race machines with about 7 or 8 warm up. Seemed a smaller crowd than last year but ever so friendly as these events are. Met up with a few new and old friends then on to business.
5k race warm up done felt very hot and dry in the warm up area. Thankfully the doors where open so the race area had a breeze and was a little cooler. Set up drag and got ready to race. Wore headphones for the first time in a race and found them a help. Plan was to attack the first 1k and try to settle to a lowish stroke rate of about 32 but I think adrenalin got the better of me and probably brought the rate up. First 500 at r34 on 1:31.3 which was about where I wanted - maybe a fraction slow. But then I seemed to slump into 1:32 1:33 and I think I mentally played it save through 1k at 3:03.9 I was way off where I wanted to be and so started to formulate a attack. This was to start a build from around 800m out - well more of a slow burn with a real drive from 500m. This plan seemed to work and from 600m out I started the countdown. So every stroke from then I tried to apply more and more power and when I eventually came to the last 100m I was still thumping through 1:28 pace but the burn in the legs was deepening and I did slow slightly through the line although I did take a final stroke with only 2 or 3 meters left. A PB by 0.4 seconds. Final 500m of 1:28.3. Beaten by 0.1 on the clock for overall fastest 2k but Gold and Irish Record in the 40-49H. It also reminded me of the power I have in the final run in and a way I can draw on that :-)
During the break Q and I worked on my technique and we've identified a lovely little area which should if I develop it correctly pay some dividends across all pieces ;-)
Then to set for the 1k - I had no markers in the 30-40's as I was in the first wave but after seeing a guy in the 60's group lay down a 3:08 (I believe British Record) I had to re-access my 3:04 cruise and so targeted sub 3. Started with the 1:30 split and through to about 500m on 1:29.5 then figured I'd try my new home straight approach - thump at around 300m out - split down to 1:18 and then I held low 1:20's and finished the final 500m on 1:25.4 with final stroke at 1:26 and another Irish 40-49 record with 2:54.9.
So then the 500m again the plan was to hold 1:20. But once on the machine the adrenalin got hold. Second or third stroke was 1:12 and I slowly backed off to hold 1:16 - 1:17 trying to break my old PB of three years ago (1:18.0) I held it sub 1:18 until the last three or four strokes and it finally clicked over to 1:18.3 FFS! Final stroke 1:25. But I notice from the video that about 10 strokes from the end I lost my seating and this caused me to stop with the full leg drive and finish on arms. In the end I was probably more miffed with that then missing the fastest 2k by 0.1 lol still another Irish 40-49 record and on race software.
At the end the calculations where made and I managed the fastest 500m and 1k, won the triple challenge and also 40-49H. A good day followed by a good evening.
As always it important to note the massive amount of work Q puts in to this for me and the team. And also the positive affect of the team itself being there to help each other out. Also a big well done to all who competed and helped out on the day.
