Last session before the Irish - 5k with a bump and a race start

So last session today before the Irish tomorrow - the Open 2k is on at 11:44 I believe and the Open 500m at 15:21 - oh wait I just remembered I didn't do any 500m training - whoops
 http://www.iirc.ie/list-of-entrants-by-race-category/

So today was planned as a 5k paddle with a single burst at about 4k. Then do a single 200m start, looking for 1:32 by 1800m. Paddle down to 1000m to go, but then stop there. Now my darling daughter did have me up at 2am this morning so feeling a bit frazzled this morning I went down and jsut ticked the boxes - the 5 was fine although the bump wasn't very smooth - oh wait it's a bump ... the race start was possibly a little over egged - ahem lol - so try and get an early night tonight and then up and 2 hour ish drive tomorrow for a spin out on the erg

 

500m and a race start

Requested -

"Can you do a race warm up, have a short rest. Then set up a 500m piece – 5 stroke start and  then settle to a 1:28 until the end. Then at least an 8 min rest… at least, please!

Then set up a 2000 piece. Row the first 650m as you would the race. So a solid aggressive start, then look for the 1:32 cruise. If you feel good and you want to push out to 750m you can, but that’s the limit. Then paddle to the end as a warm down."

Delivered

not a good day on the erg ...

5k warm up - felt OK but the main piece ... well ... ye that didn't go well at all - 1250 set up - wanted to try a race start on the PM (error no1) also my usual "music phone" hadn't charged up so had to use a different one with different music (error no2) which didn't seem to be as loud and meant I could really hear my breathing (error no3) kept thinking about what James said above lol had the splits set to 125 and for some reason decided to change my count (normally I count the strokes I take for 30 seconds so eg count down from 16 to do 32spm) (error no4)

So target wise I went with 25 sub 1:30 then settle to 1:31 - but as I found the 1:32's coming in and I couldn't work out where I was in relation to the piece and basically it was a mental drop out - I tried another 4 times and got no further than 500m on any of them.

5k r18 65% HRR two race starts

Bloody stomach is churning - bottom wobbling lol but last little bit done before the first race of the new season. As Ollie says "Turn up - Warm up - Row - Seemples" motto for the day then

10kr26 and some race starts

10kr26 a little struggle to keep the HR down with the stroke rate to be honest - did contemplate dropping it to r24 but decided to just stick with it. Then a 500m race start and that felt terrible - the 300m race start felt a lot better thank god.
10k was 1:49.0

500m 100m splits where

1:28.5 r37
1:31.0 r33
1:31.0 r36
1:31.0 r33
1:31.0 r33

300m 100m splits where

1:27.5 r38
1:29.5 r33
1:30.0 r33

Last little bit

In my sisters now just outside Manchester - flew to Liverpool from Cork earlier and bumped into a rower in Cork Airport - sub6 guy - so was pumping him for info :lol: there was also two hen parties there on the way to Liverpool - two of the girls I knew - but was more interested in talking erg! 

Just back from sisters gym that I got in for free to use the erg - 4 in there - I went to use one of the ones upstairs - they where both in need of tlc sprocket or clutch gone by the sounds of it. Still got the race warm up done then a race start - although the first attempt I thought I snapped the chain - I hadn't - think the clutch slipped - so a bit steadier on the second attempt - now eat - sleep - get to the venue :-D 

Spot the problem with the handle? 

300m of a race start

Just the 5k warm up today (dropping the last sprint) and then a 300m race start - so far everything is going well - no coughs - no sneezes - no injuries (other than the dodgy hip which doesn't affect me on the erg it seems) so looking good for Sunday

Single race start

Today was just the full race 5k warm up (over the next couple of days this will get truncated) and then set up 2k and start the first 500m as I intend to on Sunday - in both my 2k races  :-D

 

Went well and pleased with my start protocol - just winding it in now and getting the legs ready to pump - Sunday is going to be a long day

 

2k 30-39H 9:30am

2k Open 3:00pm

500m 30-39H 3:55pm

Race starts - race finish?

5k race warm up then two practice race starts - aim at hitting 500m sat on 1:31 pace - hammer it a little at the start - first one went well - second one I cocked up the start and was sat over 2:00 for the first few strokes so dug in to get the average down - not something I will be doing race day - I hope not :lol:

 

Then Q asked me to row 500m the first 200m at 1:31 pace then hammer it home - hmm wonder if I can do this Sunday (of course if I can it would mean I took the middle waaaaaaaaaay to easy)

been a hell of a day - race starts

up early to drop dogs and do a few chores - then train and pack - all went well till mother nature kicked in - 100mph+ winds caused a few issues - had my left leg caught in the car door that slammed shut on me - dropping the dogs at the kennels I literally got blown across the yard with no control of stopping - tree's down on the roads - car nearly lifting of (and I have a heavy car) the ground - got home to the entrance of our estate having a tree down across it - as it's basically down to the people who live near to clean up I helped out with that for a few hours - then home to hear that flights from Shannon (where I am flying from) are cancelled - possible issues in Boston as well - oh well nothing I can do about it so at about 10pm I went out to train - I can control that and I did - three 2k's with race start and cruise to 1400m - 1650m - 1750m out - job done - midnight here now - suppose I best pack :lol:

Session two - 2by300m race starts

Managed to get second session in - 2by300m race starts - went hard to see what a hard and fast start felt like - think my issue with this would be the big slow down to 1:31's as a cruise - can see me under rating and then yo-yoying

First one too aggressive so second was more controlled

30r18 70% HRR and 3 race starts

Today just some leg flushing - so 30r18 HRR 70% - bloody HR dropped from the PM but kept an eye on it and it got up to 148 I think a couple of times - but stayed well inside the 70% most of the time.

 
Then three race starts with 200m's - set up as "race" on the PM for the full lag affect - worked well and if you do focus on the "ave split" it's surprising how crap it is! :lol: focus on the split focus on the split