2k r24 taster

Been helping a friend today replace a shed roof... well when I say shed it's block wall, glazed and has a toilet, 14 foot by 16 foot.. would make a lovely erg shed :) and when I say help.. he got called away so I spent the morning removing the old torched on felt, 6 by 4 foot ply and 4 by 2 beams myself... he appeared back as the last beam was removed and it stopped raining.. lol then we got started on the new roof - the spin home turned eventful when his gearbox went and so to make it easier for the friend we called to tow the car we did a u-turn across three lanes... Back home eventually and after a catch up with my ladies and the dogs walked still needing to bath the cob webs, spiders, moss, rotten wood and woodlice of me I went out for a row - short on time as I need to be up at 5:30 am again tomorrow I opted for a rate restricted 2k target 1:40 r24

30r20 ish

30r20 tonight - but I either underestimated the legs, got too distracted in my head or whether I got a little too ahead of myself pace wise it boiled down to the handle coming down.. but I picked it up... then it went down again.. I managed to rally again and finish it, and with having 14 strokes missing from a full 30r20 (600 strokes) I can kid myself that equates to 140m ahem... Still I live and learn. Onwards and upwards

60r18 70% HRR row 2by1min

Have an appointment this evening so out for a late morning row, just set up rowpro to latest version so thought it would be good to try it out... I forgot to turn of sleep function on laptop.. 30 minutes in and laptop goes ZZZZZZzzzzz..... try to get it on again but rowpro connection gone so just carried on. Hard today for some reason, just felt a little flat, but knowing it is these rows which means I can do what I did yesterday spurred me on.

30 min TT 8,690m 1:43.5 r26

HR max 174 Ave 159 TE 3.5

Took yesterday off... Well I didn't get a chance to row - plus the 1min r20 blew my legs so decided extra day rest would be a good idea. Then woke this morning with a very sore back, put my back brace on and had a brisk dog walk and warmed it up then after a day off being out and looking after my ladies I got out and warmed up to see how I went. Target was sub 1:45 plan was r26 and hold 1:44.9 - once I got underway I was on 1:44 for the start so went with it and for once the breathing went well. Legs didn't give any grieve at all until about halfway and then only minor. Heart I don't have to worry about - plenty of excess capacity there.

1 minute r20 with video plus catch up on yesterdays sessions

I got yesterday's training in (2by25min and 2by1min) also managed the three one minutes today (1:30.3 was best) but had to cut short the 30 min r18 70%

3by2500 4r r24

Asked Q if I could push this a little to 1:44 pace - he said yes - so I did :) had a little stomach cramp just before final set, really must get that seen to

50r18 70% HRR plus 2by1min 1r

Simple session tonight watching Netflix - Star Trek: Discovery - 50 minutes rating 18 with 70% HRR cap (146) then two by 1 minute with 1 minute rest target 1:27.


13,550m 1:52.3 Ave HR 142 Max HR 149 - target 146 TE 2.5

The start of this felt like the good old days of knocking out sub 1:50 splits on the HR rows :)