1 minute test - 392m

Decided to see what I could do with the minute today - weekend of chores and little sleep last night - missed training this morning and sore back what better time to try it. 2 minute warm up - 15 seconds race start practice then on to it - drag 180 - erg weighted down. Went OK - complete throat burn at the end - should of got 393 really - but learned from it for next time.

4by200m

Today I planned to do some 200m and vary the drag starting at max (215 on my erg) and drop it down to see how I felt it - third 200 was on 197 and finally 170 - found this too light to get the power on - interesting to note that the HR maxed on 155 during the rows but went up to 160 in the period after the row finished.

time split spm drag
29.9 1:14.7 48 215
29.8 1:14.5 44 215
29.8 1:14.5 48 197
30.0 1:15.0 50 170

Max watts 1043 - 100m sprints

Max watts today was 1043 - tried some 100m sprints - I think my two issues are the start and driving in enough power - I can hold 1:10/11 for most of the distance - but unable to get into consistant 1:09 region and first pull is high 1:40 split 

10by200m 3r r36 ish ....

Looking for more "structure" to my sprint training and so looked into Shawn Baker's log to get a session (he holds the 1 min record for 40-49 currently) spotted he did this session so thought I'd have a crack - no warm up as no time and all from "standing" starts - best split I hit was 1:41 on first pull I believe. Pleased enough with it - drag 180.

Video of final rep - 1:17.5

Max Watts 1002 - 1:10.4 - sticking at the 35 seconds

2 by two minute warm ups on drag 180 and then onto a 20 punch to check systems - looked good - 137m - 1:13.0 so then onto the 30 seconds - 203m - 1:13.9 - very nice - OK 35 seconds .... FFS 233m again - 1:15.1 - still new max watts and getting the body used to it - incredible dry mouth for the time I was rowing today.

Targets hit - on to 35 seconds - max watt 988 - 1:10.7

So managed the 25 minute HIIT kettle-bell session this morning before work and then for lunch I served myself a target of 200m for the 30 seconds piece - drag up at 181 and short warm up with technique work followed by progression sprints from 20 seconds up to 30 - but as I cracked my 30 second target (200m) I went on to the 35 second target (234) just missed and still have issues of loosing some seating - must bring in the seat pad.

Max watt 988 - 1:10.7

Time	Target	Split	Actual	Split
00:20.0	134	01:14.6	135	01:14.1
00:25.0	167	01:14.9	169	01:14.0
00:30.0	200	01:15.0	201	01:14.6
00:35.0	234	01:14.8	233	01:15.1
00:40.0	267	01:14.9
00:45.0	300	01:15.0
00:50.0	334	01:14.9
00:55.0	367	01:14.9
01:00.0	400	01:15.0

 

more sprint stuff - close to 200m on 30 sec

life stresses taking their toll - nothing major - just niggles. So no training over weekend !!SHOCK!! and delayed getting into work this morning - plus hassle during the morning left me mentally frazled at lunch but wanted to do something - a few different techniques tried and one that seems useful - results not great at the start but got within 1m of 200m on the 30 second piece ( I actually saw the predicted finish sitting at 206 at one point in the middle to early stages)