More base building meters - 40r20 70% HRR

and again Netflix went down on me - after about 18 minutes I think :o(

and along came the diesel - 30r20 75% HRR

Well if Tuesdays row of 30r20 75% HRR was a choo choo (see here) then today's was a diesel locomotive - again managed to get to the office in time for a 30 min row pre work and went after the 75% HRR (153) hard from the start - went through the first seven and a half minutes sub 7 minute 2k pace without hitting HR cap and then I just let it peel back. Normally watch Netflix doing this but had problems after two minutes and although I tapped the screen a few times I couldn't get it going - so silence for 28 minutes apart from my breathing also meant I hadn't got the iphone plugged in for ergdata so combined with messing with the phone did go over by 3 strokes (oops)

We will remember them - 11011 r20 70% HRR

They shall grow not old, as we that are left grow old:

Age shall not weary them, nor the years condemn.

At the going down of the sun and in the morning

We will remember them.

As this is the 11th day of the 11th month - a day of remembrance for all those lost in conflict I set the monitor to 11011m (11th 0f 11th) and during the row thought about those who delivered the ultimate sacrifice.

8by500 - 1:30r - r26 box tick session

As alluded to early in the week I have three "tougher" sessions to do during the week alongside the steady rate work - one of these is the 8by500m 1:30r at the moment I'm capping the rate at 26 while my body adjusts to the carbon and also to give me some stability in my performance - target was 1:40.0 pace again this is to get a box ticked in order to progress with the session and stay well wide of any HD (Handle Downs) got in early enough to get this done before work - although meant no warm up - but with the pace I figured I would get away with that today. After the first rep I wanted to negative split it - box ticked and smashed.

Nice target for next week of 1:35.9

40r20 70% HRR - dialling down the intensity

Decided to go for a slightly longer row or 40 minutes today in order to drop the pace a little after finding this mornings session tough - so 70% HRR (143) was the target and session completed. Tomorrow I will have one of the tougher selections to complete all going to plan.

30r20 75% - Choo Choo

That stung a little - you think being "75% HRR" that it won't be that tough - but to get these done right you need to pile the pressure on from the start to drive the HR up to speed - so I did that - but it felt like rowing through treacle! Think my issue at the moment is dealing with the carbon dioxide as I was blowing like a small choo choo train going up a steep hill lol still another box ticked

 70m less than yesterday morning for the same average HR though

Keeping the Ergo Ego in check - 30r20 80% HRR

so following on from this mornings row and blog I set off down to complete one on my "tougher" sessions for the week - that being a 30r20 with a HRR % of 80 plus - this being the start of this journey I opted for the 80% HRR target (160) and after a 1k warm up (I know extravagant) got stuck in. Felt like a beast at the start and went through the 6 minute mark feeling good (this is often the place I know if it's going to come apart) but as all seemed well I kept the drive on and got the HR up to 160 at about 10 minutes - then just peeled back the pace to stay on target - I could have chased down the 8500m+ at the end - but that's not the box I need to tick