40r20 - struggling and it shows - 34 hour recovery ...

done before work - on finishing I stopped the fenix 3 and the readout said 34 hours recovery lol

doing what I've told myself not to do by looking back - used to be able to do this pace/rate for a hour at only 70% HRR (146 bpm)

 

trudging through the darkness - 40r18 plus 2by1min 1r

So lunchtime was 40r18 70% HRR and boy was it slow - 1:58.5 - still it's from the dark and lonely struggles come the glory - topped of with 2  by 1 min on 1 rest (enjoyed that) 1:29.8 r32 and 1:29.0 r32 - with full 1.6m strokes ;o)

  

In the darkness at the moment - 30r20 75% HRR

Well following on from the working to the "preparing for the sunrise" I must be currently in the dusk - 30r20 at 75% when fully firing would lead to a split average of (at my peak this season) 1:47.3 - today 1:54.6 - still can't get much worse lol onward and upwards 

Inspired by Lloyd - CTC r24 (ish)

So inspired by my good team mate Lloyd (who did a mammoth job on this on the skierg!! I mean c'mon like he averaged 1:41.7 on a skierg!!) I went down at lunch to set a place on the ctc - but keeping to my training day so r24 - figured I could nail it all around 1:42 if I hit the first two reps a little harder - boy was the third one and most of the ... wait all of the fourth one tough!

Apr 2016 - The Tom Robinson Band Challenge

This challenge was chosen by the C2TweetCrew

Row 2 minutes, rest for 1 minute

Row for 4 minutes (from a rolling start), rest for 1 minute 30 seconds

Row for 6 minutes (from a rolling start), rest for 2 minutes

Row for 8 minutes (from a rolling start)

The first rep from a standing start the others should be rolling starts.

Record the distance rowed for 20 minutes (not including any resting metres).

4by2k 4r r24 - So much data - I'm in heaven

So weighed in this morning and down to 112.9 from 115.5 at the weekend - I realise this isn't a "true" weight loss but it's keeping me happy. On Q's schedule was 4by2k 5r which I wouldn't fit into lunch but figured if I dropped the 5 minutes rest to 4 I could get it done before getting to my desk at 8am - I did - just - no warm up though.. Target was 30min TT +2 - well I ain't in a PB 30 min shape so had to make a best guess - I decided on 1:45 pace (although I doubt I could get a 30min at 1:43 currently) set off and first rep was pretty easy - even without a warm up. Second rep and I had a intense pain in my left shoulder at the recovery stage - went on for a few minutes and almost stopped as the pain was pretty bad but it went again so all good. Third rep and found I was going well so 4th rep was a initial target of sub 1:44 - beat that - good sweat on at the end :o)

Now look at all the data - with the Fenix3 picking up the stroke rate from your wrist it gives a good overview of the info.

6:59.2 1:44.8 r24 157
6:58.4 1:44.6 r24 166
6:57.2 1:44.3 r24 169
6:51.6 1:42.9 r24 177

Withings - Weight

PM5 screen shots

Garmin 910xt and Fenix3

Garmin Connect from Fenix3

 Concept2 Logbook - Ergdata download

(Graph includes "rest" hence the odd flat lines)

dealing with "stuff" already! 40r18 75% HRR 2by1min

Well after this morning I was all set for another row at lunchtime - checking the schedule from Q (which I aim to stick as close to as I can) it was asking for a 50r18 70% HRR and 2by1min 1r - not going to have time for that - so 40r18 75% HRR and 2by1min 1r - so off I set - happy as Larry until about 10 minutes in when a guy walked passed carrying a barbell with all it's weight on it - bang - into my right upper arm which bruised immediately quick glare and wave and I carried on - then pop - the PM5 error-ed and that was that - batteries out in order to get it working again - I mean FFS can I not just row - well actually I can - so I then set u pa 30 minute row and just carried on - ah that was quite nice rather than the alternative of having a strop lol then another ten minutes passed and another guy brushed passed - no worrier - at least he didn't hit me with a barbell... just after 15 minutes passed I could see a lady eyeing up the space nest to me on the floor as she does sit ups etc - the space to the right of me had been cramped in with people moving machines so not a lot of floor space - as the girl moved a machine I though feck it and got up and pulled the erg over to the side a little more to give her more space - and back to it - pleased with myself for carrying on lol now with the new ergdata app I knew I could split off the data stroke by stroke - so - I incorporated the 2by1min 1r in at the end - job done.

Don't chase the sunset - prepare for the sunrise 30r20 70% HRR

So after two to three weeks of struggling with a combination of flu/chest infection and coming off a back of mixed/messing training after the Irish indoors (due to lack of motivation) which in itself came of the back of months of struggling after the back operation – which came after months of pain – today – the 5^th April marks a time when I am going to stop chasing the sunset (i.e. the heights of what I had in terms of where I was personally in my “erg fitness”) and look to build for a new day – a new sunrise. I have quite a lot of “stuff” to deal with outside of the training – looking after the Mrs as best I can, new baby due August, a three and a half year old whom I wouldn’t deny a second of my time to, my four dogs, the house and chores, full time work (with a possibility of moving location and so losing the gym) but none of that is too bad and I’m sure I’ll work my way round it … somehow. Of course I still have to deal with the training aspect itself – I’ve gained weight 115.5kg at the weekend (probably the kick I needed) and I have a continuous ache/pain in my back and legs – well actually my left leg has been pretty numb to the tough since before the operation – but get odd pains and tingles which I suppose I am hyper aware of. Still – I want my sunrise and so I will do what I know works during the dark hours of distance training to nail it – starting with the base build – 30r20 70% HRR crap in terms of distance – fantastic in terms of training and getting me started. Also ergdata has a new release (this is beta test on android but believe it’s live on iphone) and once the piece is loaded to the C2 logbook you click on the magnifying glass next to the piece and you get stroke rate, splits, HR ert (see pictures) - and it now records every stroke which you can download!!

Onwards and upwards!!!

Ergdata upload displayed on PC

Ergdata info displayed on Sony Z3 smart phone