8by250 1r Wakey Wakey

Had everything set last night to get into work early and crank a 60minute piece out - food prepped, gym bag ready, clothes set...Lilly had other ideas at 2am ... oh well still managed to get into work early enough to row and decided to hit some "sprintervals" decided on 8by250 1r as this (along with a warm up and cool down slotted nicely into the time and I wanted to hit some high end work as I tend to leave that off at this time of the season. Target I quickly set was 1:23 first two reps - 1:24 3rd and 4th - 1:25 5th and 6th - 1:26 7th and 8th - why did I positive split rather than negative I hear you ask - well I was half asleep and didn't want to put up an aggressive session which I may come unstuck on at the start of the week. Think I got the targets about right - last two strokes where pretty uncomfortable lol - also doing it this way meant I could try and concentrate on the technique. Also wanted to push them through at 36 SPM and all reps where from race start (ie flywheel stationary)

 

30r20 70% HRR - 2min controlled pop (CTC) - "How To" video on installing Bat Logic erg adapter - Hayfever?

So firstly I think I have hayfever - feeling crappy last few days - high powered sneezing - slight pressure/pain around sinus eye area - runny nose? I don't know - anyway decided after yesterdays' rows and kettlebell workout plus pre work weight session this morning before work that lunchtime called for a 30r20 70% HRR - pace dropped of towards the end - not sure if that's the effect of the "illness" or the "drugs" (Sinutab and Centrine) not going to worry about it - still managed to get over 8k so no disaster.

Then as I had to wait for the showers in the gym I dialled in the 2 minutes for a controlled pop - target was r36 and 1:25 pace - slight problem with breathing right at the end - only to be expected I suppose.

Then I put a little video together showing the Bat Logic erg adapter and how to attach and detach it from the erg as a few people have asked (excuse the quality - a combination of my sinuses and other gym users may muffle some of the sound)

Morning weights

3 by 10 reps Deadlift - 80kg concentrate on explosive action

3 by 10 bent over row - 60kg

2 by 10 Smith Machine deep squats - just bar

2 by 10 Smith Machine deep squats - 30kg plus bar

3 by 10 Smith Machine flat bench - 30kg plus bar

Lat pull-down machine
1 by 10 on 3
1 by 10 on 7

1 by 10 on 10

Kettlebellkitchen

#kettlebellkitchen 15 double 16kg swings followed by 10 press ups on kettlebell then repeat and reduce press ups by 1. Press ups felt shallow but worried about KB slipping on tiled floor. Followed up by 3 sets of 10 reps KB shoulder press - constructive criticism welcome. This is after full day in work and pre work HM and lunchtime 30r24 rows.

30r24 puffing

So following on from this mornings horrid HM I wanted to work on some mid paced rows - 30 minutes at r24 aim was 8700m which is 1:43.4 pace started hard and managed to keep on target all the way through - and didn't even stop for a breather this time lol was puffing a lot though!

HM - Start - Pause - Start - Stop - Start - Stop - Start - Technique!

so really shouldn't set off on a HM without some recent distance work - well not at a pace near to PB at any rate - oops - got into work with about 1h15m so decided to tap out a HM looking at my age group PB of 1:46.6 pace I decided to go at 1:45 pace and then set off hitting sub 1:44 pace pretty comfotably then dropped to sub 1:45 then the HR was hitting 80% HRR although I still felt OK up to about 30 minutes and this is when the mind started it's tricks and I took a pause but carried on with only a moment lost. Just before the hour mark though I actually put the handle down twice and un clipped from the erg but managed both times to get back on - the first time I hit about 1:45 splits and could still have broken my PB but this probably drove me to distraction and in part caused the second one. After picking up again on the last time I decided to just get through and aim at r20 with HR cap 80% and concentrate on technique - hard and fast drive - heals down - fast hands - not so easy when your legs are fried. Still HM completed and burnt some calories. Averaged over one hour and 15 minutes with a HR of 160 should do some good. Need to get distance work back in though, since December 24th 2014 when I pulled the HM at 1:46.3 I haven't rowed anything more than a 60 minute piece in a sitting - and I've only done 7 of them !

KettleBelled - 30r20 battle

Trained Friday lunchtime with a short sprint session. Saturday I was looking after my daughter as the wife was working - somehow ended up buying myself 2 16kg kettlebells at some point lol and that night once the dogs where walked and the baby was in bed I dropped in Facebook for suggestions as to a quick and easy session to which Ben Morris came back with "15 swings then drop to 10 press-ups on kettlebells, then 15 swings, then 9 press ups and repeat down to 1 press up" I did the swings with a single KB and got down to 7 press ups before I struggled and dropped to doing the press ups from the floor by the 5 - nice sweat on at the end - followed up with 3 by 10 double swings and then 3 by 10 shoulder press (standing) - Sunday out all day and Monday I had a half day in work then home to look after my daughter while mum worked at the same time I was hit by DOMS lol triceps are the worse followed by chest, backs of shoulder and inner thighs. So today when I got down at lunchtime to the erg it was painful to warm up - but - the good news is my heels have adapted to the "Ruby slippers" (BAT Logic) and I got through the row with no blister pads nore signs of blisters so looks like I have that sorted :o) - bad news is I blew about 20 minutes into the row and took a tactical break of about 30 to 60 seconds to regroup - actually finished the piece happy even though I had to stop. Hopefully the blood flow will help recovery also :o)