30r20 75% HRR - time to push on

Coming up to three months post microdiscectomy now so must be time to push on with some "proper" training - talked to the coach (Q) over the weekend and there is a plan in place for the forthcoming weeks a combination of base work at r20 depending on length of session between 70% and 80% HRR with three other "base" sessions to fit in as and when - starting off on a reduced pace to get the job done and then push on with them as the weeks progress - need to keep the ergo ego in check ....

So this morning on with the show - 30r20 75% HRR - and I was certainly blowing on this - amazing how a mere extra 5% can feel so much harder than envisaged - job done - box ticked - on-wards and upwards!

Ending on a positive – 6 by 2min “Just Row 2016”

Spotted last night on Facebook an event in Manchester in April called “Just Row” and after looking at it in more detail this morning I think I’ve found something to help pull me out of the current dip I’m in. Pretty much resigned myself to not competing in the 2k this season (but not saying definitely lol) although I hope to make an appearance at the Irish. So this even being in April and in my sister’s neck of the woods seems perfect – even if it’s merely given me a lift for my training and for whatever reason I don’t make the event – i.e. my back implodes again (no more surgery please) it’s still put a smile on my face and some fire in my belly. The event is:

Workout A: 6 x 2 minute intervals with 1 minute rest per round
Workout B: 1 minute sprint
Workout C: 13 minutes
You will complete all three workouts within a one hour time-slot. The first workout will be done at the start of your hour slot, the second at 30 mins, and the third at 40 mins.
Your overall position will be determined by the total distance rowed across the three workouts, with a tenfold scale applied to workout B. E.g. total distance = A + (B x 10) + C
Athletes will be split by sex, weight and age. Standard indoor rowing weight classes will be used (athletes will be required to weigh in on the day):
Male: Open (over 75kg), Lightweight (under 75kg)
Female: Open (over 61.5kg), Lightweight (under 61.5kg)
There will be two age categories within each weight/gender class; under 40 and a Masters category for over 40.

So with that in mind I thought I’d have a pop at the 6by2min on 1min rest – target was 1:38 at rate 26 – tough but not unmanageable and certainly got a sweat on – I think the tactics for this are going to be very important!

Need to keep it "real" 30r20 70% HRR

Fallen into the trap of going to hard too soon this week - started a few sessions without real prep and although I was backed off on the pace to something I believe I can manage I found myself handling down multiple times including, 4by750, two 2k's, 8 by 500 - so decided to reel it in and finish the week strong so went after the 30r20 70% HRR hard from the start this morning and it paid off - phew

2 by 30r20 70% HRR - base build

Some 30 minutes stuff today - tried a hard session yesterday lunch .. well three different sessions - lets not mention them... today's first 30 minutes started as a 60 minute but as the HR was rising and the pace was dropping and the back was aching I decided to call it a day

Lunchtime Row

small but positive steps - 30r20 70% HRR 8k+

First time post op I've managed over 8k on the 30r20 70% HRR and it was well within the HR guides I think I topped out at 147 but due to the Garmin 910 not wanting to start this morning I don't have that data FFS - in fact because it wouldn't start I was delayed by about 6 minutes and nearly binned the session - rather glad I didn't now

Luckily came to my senses - CTC

This month’s CTC is Row 250m, 1'R, 500m, 1'R 750m, 1'R, 500m, 1'R, 250m and finish - I had a brainwave of doing the 250's at 1:20 pace and the 500's at 1:25 pace with the 750 at 1:30 pace - which would average at 1:25.6 - 6m25s - but after going through my race warm up and struggled to pull 1:30 split for 300m I very quickly re-evaluated - the plan then was to hit 1:35 pace for the first three then see - I think I had it about right - blowing big at r28 (any higher rate would have done for me at this moment) then the 500 on the down side I increased and for the final 250 through 1:25 pace from start to finish - job done as was I. Had a slight stomach ache today and crap night’s sleep last night - woken at 3am by our dog who's had a operation recently and in the kitchen - reckon he saw a cat through the back door and went berserk, Then up at 5:45am for pre work row - joy.

Actually just noticed I got through the 750 at sub 1:34 - happy with that for where I am

Bit of a jaunty angle - 30r20 70% HRR

Set the erg up at a angle today so I could keep an eye on technique - seemed to me to look ok at r20 so will try and get some video. I'll be honest I'm pretty down in regards to the erg at the moment - feels like (and it is the case) that I have lost sooo much ground on my competitors I'm questioning whether I have the resolve to dig in and rebuild again....

Can you guess the series I'm watching?

So seems I can still count - plug ergdata in after row complete to check the number of strokes