3by2k r24 HRR 85% - We are the ones who will never be broken

So today I opted for a interval session - when I was sorting the shed out I found a old training schedule on the wall - it had 3by2k 5r r24 HRR 85% - so as this training schedule was at a good time in my rowing "career" I plumped for it.

Full race warm up at old race pace was tasty...

The into the session - wasn't 100% sure on what pace it would come out at so went for 1:45 to start and let that drift where it needed to ..

7:08.8 1:47.2 r24

7:12.8 1:48.2 r24

7:15.5 1:48.8 r24

TE 3.8

Lloyd this came on towards the end of the third rep and thought of your spirit my buddy

We are the ones who will never be broken

We are the ones who survive

This is the sound that brings us together

You are the one by our side

3by2k 4r r24 no time for warm up - on it - do it - get off it.

3by2k 4r r24 no time for warm up - on it - do it - get off it. Pushed a little on the first and then just punched the second and third home for the 1:44/45 pace - happy with that - knee still hurts but no more than if I was doing "light rowing"

Spun the erg round today - so instead of starring at a blank wall I can see what else is going on in the gym

3by2k 3r r24 - positive steps

The session should really be 4by2k r24 with 5 minutes rest - but allowing for work/back I opted to shorten it to three and also drop the rest to 3 minutes. Target is usually 30 min TT +3 - so that would be 1:44.5 based on 40+ 30 minute TT (8,864m 1:41.5) hmm I didn't actually realise that - and just picked sub 1:45 out of the air - oops - still I reckon that did me some good and think I could of pulled of a 4th even on the shortened rest - yay - positive steps

3by2k r24 5r

Tend to find these ones a bit odd - no exception today 3by2k r24 5r - target 1:43 - when I think I've rowed a r20 30min piece faster I tend to think this should be "easy" now don't get me wrong it wasn't hard but you have to keep the concentration going and the legs do feel it and even the lungs to an extent - at least I wasn't on the floor after lol

3by2k 3r.@24

5k warm up and the session was 4by2k 3r which would be a struggle to fit in - it went

1) 6:48.0 1:42.0 @24
2) 6:48.0 1:42.0 @24
3) 6:48.0 1:42.0 @24

First 400m of first rep was a bit bouncy then settled.

Was contemplating rep 4 but then got a call from the Mrs - Lilly decided to eat "snuffle baby" (like Vicks) Dr recommended we take her to emergency (toxins in It) where I am just coming back from - all OK - she had a great time.being fussed over

3by2k @24 r3

Today's session was set up as 4by2k but in order to fit it in I chopped a rep and started more aggressively than the 30min TT +2 target. I found over the last day or two that a slight tweak in my technique is already paying dividends - so instead of hitting the 1:38 I intended I was sat on 1:37's on the first rep. The second rep I was looking at 1:40 and the final rep 1:42 - all came under target and the tweaked technique felt comfortable and powerfu

3by2k r24 HRR 80% (168) incl sub 6:30 2k

Looking back I completed this row on the 4th October but without the HR cap that day – result was1:39.6 so target for today – well “go hard or go home” 5k race warm up and so I targeted sub 6:30 on the first rep and if I had to back off due to HR cap I would – luckily I didn’t until the last 20 seconds or so but still managed the target – funny thing was on the first rep I was hoping the HR would stay down as I was feeling great – the second rep and it was like the energy had been pulled from me – still head down and maintained a decent split – the third rep I was trying to work out why I hadn’t taken up golf three years ago … still job done and overall 0.3 seconds faster per 500m than Oct and on a HR cap

 

Just want to keep track of current “niggles” as I noticed when I looked back in Octobers entry that I had the issue with my left middle finger back then (this isn’t a moan it’s just for the record) butt blister (left cheek) - right knee clunking - middle finger left hand still giving gip - and possibly most concerning - right lower ribs at the front (first noticed after 750's) will keep an eye on them but this close to crash-b i don't see a point in backing off - worse that happens is it takes longer after to recover

Trying to find a rhythm - CTC - 3by2k 3r

So after Sat nights 60min PB http://roadtosub6.blogspot.ie/2013/12/60min-pb.html there had been a bit of head scratching in camp-Q as to my 2k (when you couple the recent 500m 1:19.7 with the hours 1:43.5) so it was decided to trial a few things – one of which is a 6k TT – so I had the bright idea of doing it yesterday lunchtime … yep you guessed it HD – twice – first one after 600m and second one after 1400m – why – well possibly legs fried a little from Sat (which I think after doing todays row I can confirm :lol: and secondly I didn’t find the rhythm – r24 for 60min and r32 for 6min both require very different breathing patterns to a 6k r28 and I always need to play around to get my body used to it before I get a good attempt in – and I always forget this and just go for it anyway :lol:  so today’s intention was to get used to the rate and the rhythm so with this month’s CTC being 3by2k it seemed a great choice and would give me added incentive to get through – I don’t think the Paddy’s mind when I do this ;-D

 

So the target was r28 and I thought I’d aim at 1:39 pace – but that would mean a finish of 6:32 – and that doesn’t look as nice as sub 6:30 – so 1:37.5 it was – basically I sat on it from start to finish – the pace drifted up in the middle as far as 1:37.8 but no further – and as I thought it worked a treat – the first 500m of the first rep the usual “panic attack” feelings set in but with it only being 2k I was able to drive through them – I think this comes to bear due to the large increase in oxygen the body craves and the mind is like “WOOOO WTF BRO!” once over that I was able to settle into it – and then I could feel the tiredness in the legs – which again was good – especially when it hit me with 1300m to go in the final rep – just drove on through it and finished with a little flurry – rated a little higher than I would have liked – but good training and a score for my Paddy guys and gals!