Power'erg 10by1min @20 1r PB

again the theme is lack of sleep and a PB

 

woken at 3am and then at 5am to feed the baby - up at 6:30 for work ZZZzzzz...

 

today was down for 8by1min @20 with 2min rest - but looking back on my powerErg work I last did this rate work with 10 reps and 1 min rest so requested the change from Q and he was happy

 

through the "race warm up" i felt like the tortoise rather than the hare

 

Set up the session and went for it - last time I had 1:33.0 as my end result so targetting beating that I went off aiming at 323m - all went well - couple of timing issues (especially last two reps) but target beaten - 1:32.7  :-D

 

Each rep as it happened

60r18 70% HRR - session 2 today

Simple 60min @18SPM with a HRR at 70% (146) although temp in the erg shed a little high at 22c I got the work done and feel better for it after the lunch crunch lol

4by750m 3r - push to destruction

The numbers will not show the pain I just went through - I wish there was a PMG "pain measurement gadget"!

 

Put it this was on the first rep I was in "discomfort" even had the start of "erger's" cough at the end - the second rep I was in pain - the third rep I started to bathe in lactic - the fourth rep I was in a place that is not nice - not nice at all - not exactly sure how I got through it to be honest - I hit the "wave" (my equivalent of the runners "wall") within 30 seconds of starting it - I had another 1 min 45 seconds to get through - if you had offered me 1 million pound sterling to get another 0.1 second of the time I could not of done it (that isn't to say on another day I couldn't go faster - just not today)

Once finished I had a nice lie down for a few minutes ...

 

Put into context I've PB'd my 30min - 6by1min and now 4by750 in 4 days off the back of 4-5 hours of broken sleep a night and had a headache for the last two days - on top of a bad groin/thigh/knee. Can't bloody wait till I get some sleep and am fit  :lol:

 

Previous PB 1:31.3 - now 1:30.9

All da trees - 3by3k 3r

Todays lunch session was 3by3k @24 with 3r - the target was 30min TT +4/5 so looking it up before I went down that put me around1:46 - which would give 10:36 for 3k - so keeping with the 3 theme I aimed at 10m33s -  :-D

 

All went well with it - after the last two days it was quite breezy - HR didn't really rise until into the second one (only 1k warm up due to time constraints) and that maxed at 158 which is less than 80% HRR. The only niggly issues - yep the right upper leg and a dull headache all the way through - still boxes ticked and move on  :-D

Welcome back to hell! 6by1min 1r

"Welcome back to Hell" was what went through my mind once I finished this - although I have done a few interval sessions here and there, I don't think I've attempted one the day after a TT, if I did I swifty forgot about it. Even so I can't remember pushing myself through this kind of pain for a long long time, but today I did.

 

The session was 6by 1min on 1min off (my PB was 1:26.7 - so you know what's coming :lol: ) but after last night’s 30min TT PB I found it hard to sleep, even more so when the baby woke at 4:30am (which to be fair is very rare) after I settled her though I could not get back to sleep and just laid in bed till it was time to get up. (I would have gone into work early and got a row in pre work but my car is in the "shop" - "garage" so I’m getting a lift) so after 3 hours of sort of sleep and legs like lead from last night this session was not something that was going to be very pleasant.

 

And indeed it wasn’t. Drove through the 5k warm up but the HR was struggling to go over 150, a sure sign of tiredness as it normally pops just over 160. Set up the 6 by 1min and got myself set – the target was 348m (1:26.0 pace) set of well on the first rep although I could feel myself of balance as I favoured the non-injured leg (I would say good leg – but that’s my right one – which is injured :lol: ) managed to hit target so happy enough although the stroke rate was a little low maybe. Second rep and it started to bite a little and with the tiredness I lost focus at the end and pulled up short, lost a couple of meters through that. Third set and still going strong I decided to try and make the meters back from the second set which I did. Still in control, then the fourth set and it started to bite, lengthened out the stroke, as again I had noticed I’d been shortening it, and managed to hit target, but that was getting nasty.

 

OK fifth rep and here’s where the benefit from the session comes, although it don’t feel that way when you are in the middle of it, first 10-20 seconds is OK and then it gets nasty – real nasty – so you try and hold on and then push a little at the end at the same time your thighs are seizing up so the battle goes on in your head and legs – I won both but lost 1m – stupid legs. The interval between the fifth and sixth rep is where the war is won, even if you can’t hold on to target, by forcing the legs through that minute you succeed in the training, within 10 seconds it was nasty, real nasty, I called for Beowulf and he gave what he had, but he was spent, about ten seconds to go on the last rep I still saw 347/348m predicted finish but there was nothing left – poor Beowulf.

 

 

Now did I mention that was nasty – cos I haven’t felt that bad in a hell of a long time – welcome back to hell cos there is more and worse to come over the next few weeks – lets go to WAR!

 

Oh ye - I PB'd by 0.4 for the set :-D

30min TT PB - Rowpro Race-night Series

So tonight was the Race Night Series on Rowpro - I signed up at the weekend for it and got the clearance from the Mrs :-D so left work and home to spend time with the baby before she went to bed and then did a few chores before heading out to the shed a little later than I wanted to.
So only time for a 2k warm up and then signed in to Rowpro race - and I crashed out - so signed in again - and I crashed out - rebooted the laptop - and it crashed -

Rebooted again and at this point I shut down my fans (24C and 61% hum in the shed!) and turned off the music and was about to tear something apart - so then I had a brain wave - put it into the erg and get the training effect - so I set up a 30min piece and set off - still carrying the groin/thigh/knee strains I wanted to be a little cautious at the start and so aimed at 1:42 split - but found myself after a little time sitting on 1:41.1 average - and wasn't to uncomfortable so I kept it there.
About 5k in the knee started acting up but although painful it was still moving so kept it going - found it a little tough about 10minutes out but just kept it rolling and then upped it with three minutes to go and inside the last minute I let Beowulf out to play.
PB by 11m - and plenty to come on the right day - but I'll let that day come to me

Signed into general chat and saw the 1 minutes being set up - missed the first heat but asked if I was still eligible to enter and got the ok so entered the second heat - wasn't all out as I'd only just finished the 30min :lol:

Then signed into the second 1 minute and crashed again - twice - eventually I managed to get my last 1 minute done - again not an all out affair as I need to be careful with the groin - especially after not warming up properly

Turns out I won racenight by the narrowest of margins  :-D which is unusual for a fat bloke

30r18 recovery row HRR 70%

New Q-Power training schedule out and it calls for a 30min TT today - so with it being a 30min race night series on Rowpro tonight I signed up for it - should be fun with new Q-Power team member Dave signed up and Lewin :-D good mix of nationalities on there also http://therowingcompany.com/rns/entries So as I had a lunchtime to kill I just went through a 30r18 "recovery row" at HRR 70% - although I did go slightly over in places by a few beats - this was mainly due to thinking about racing though :lol: happy enough with the row - but the right thigh/groin/knee still having niggles so I may only hit 95% tonight and aim around 1:41 - we'll see how I feel later.