40min r18 70% HRR - 11,013m

enjoyed that - sub 1:49 pace for 40min r18 - whats not to like - really found a sweet rhythm in the last split  

And at 48ml/kg and a TE of 2.3 no real cost to the system

3by2k 3r.@24

5k warm up and the session was 4by2k 3r which would be a struggle to fit in - it went

1) 6:48.0 1:42.0 @24
2) 6:48.0 1:42.0 @24
3) 6:48.0 1:42.0 @24

First 400m of first rep was a bit bouncy then settled.

Was contemplating rep 4 but then got a call from the Mrs - Lilly decided to eat "snuffle baby" (like Vicks) Dr recommended we take her to emergency (toxins in It) where I am just coming back from - all OK - she had a great time.being fussed over

30r20 HRR 70% - low battery

Got in again before work and got straight into the 30r20 - battery on Suunto is low (screen getting dim - managed to last the session - hope it will last this lunchtime as well) also battery on my bluetooth speaker gone FFS - didn't drink any water on the drive in and I reckon that combined with the baby waking at 3:30am cost me the 0.3 seconds per 500m from the same session yesterday

40r18 - 70% HRR - inners coping better than outers

following on from the AM session - PM session was 40r18 @70% (146) went along nicely and managed to keep the overall split sub 1:50 pace - which is nice - but the arse is getting shredded so I'll be off to buy that spray on skin stuff - get ready to hear me scream! and with the new handle and the upping of meters the hands are coming apart - stupid week skin! The inners (heart and lungs) are coping fine though  :-D

30r20 70% HRR - 1:47.8 Ave Pace??

So trying to keep up with pre work AM rows (just 30r20 @ 70% HRR - 146) and as I was off worked yesterday - today is my Monday - looked at my last one of these and targeted the first split of it as a start - but emm the HR wouldn't come up - so I dug in a little deeper to push it on - the HR didn't reach 146 for the first time until 20 minutes - no warm up or cool down - but some lovely meters - still tired in the legs but the heart as usual carries me on

30r20 when the going gets tough

Today saw the 30r20 on the schedule - all out war (no HR cap) but after HD'ing three times on this last week (twice about 12 minutes in and the last time after about 18 minutes all on PB pace 1:43) today was about laying down a.marker and steadying the helm. So prior to setting out I was thinking about 1:44 pace but during the warm up my back and legs where still feeling the effects of Saturdays power washing extravaganza so target became 1:45 and although the HR doesn't show it - it was feckin tough going - still marker down and time to push on

In other news it seems I will be missing the Irish indoor later this year as they picked the day I get married on 22-Nov-2014 - Murphys law!

**** 10k PB ****

Had some distractions earlier in the week that took the enjoyment out of the erg for me for a few days, decided last night to put that behind me. Up early today and after having my breaky - walking the dogs - feeding them - checking on the baby I managed to get in work early enough for a 30min row 1:48.6 HRR 75% @20.

Lunchtime I wanted something a little more taxing so went after the 10k no1 ranked piece in my age group which was by Sam Blythe - bloody good rower who's currently ranked above me on every piece over 2k - won't be long till he's done the ones under as well :lol: so trying to keep him on his toes I went after the 10k (I have struggled with the 30min too many times recently and he's scored 9072m for that! FFS

Plan today was sit under 1:42 pace @26 and let that rate drift up if needed - pretty pleased with it - felt very comfy for the majority - although the new model D (black stealth erg) has a new handle which is doing the usual of tearing up the hands - soon wear that down though.

So this is 0.1 sec per 500m slower than my 30min - I will have it one day!