60r20 - 17k - if at first you don't succeed - Irish Record 40-49H Hour

So got in early this morning and intended on cranking out a 17k hour – (1:45.8 pace) as my legs where feeling a little heavy I decided to go r24 (I was thinking about doing it r20 originally – I have done a sub 1:45 pace r20 17k in my youth – well last year I think lol *update just found it - 2nd July 2014 - 1:44.3 pace ) so off I set and zoom my heart rate went – thought maybe the belt was not sat properly and it would settle – but no it was racing away – still I cracked on – but after I got through the third split (22m30s) I just didn’t have it in me to push on and stopped :o(

So then lunchtime loomed and I decided to go back to basics – r20 hour (I had time as I got to my desk half an hour early) and cap it at 80% HRR (160bpm) got set up and set off – had a mess about with the HR strap as somehow I had it round towards the side – sorted that out and saw that I was sitting sub 1:46 without a huge strain – blew through the HR cap after about ten minutes and kept on it – worked out if I got to halfway with ave pace a 1:45.5 or lower that I could ease of and then pick it up at the end. That’s what I did – snot and spit and sweat flew everywhere and still a few demon moments to contend with but I got there in the end :o) Also qualifies as a new 40-49H Irish record (beating my own previous record) so that is nice

The Stats:

TE 5.0

EPOC 274m/kg

Ave HR 165bpm (85% HRR)

Max HR 178bpm

Ave resp rate 36 breaths per minute 

1414 kcal

40r20 70% HRR - recover

Just a simple plod this lunchtime - still hoping to get back that sub 1:50 split on the hour rating 20 at 70% lol

Fitness Matters WOD on a Model B - Drag 170 (plus a little lunchtime training)

Well I trained at lunchtime - aiming for 6 by 5min on 1min rest r28 - got about halfway on the 4th and lost motivation - which I am struggling with at the moment without any races or TT's to aim for - kind of in a wilderness 

So tonight a rare opportunity to train at home turned up - so I grabbed it - looked on Facebook at the Fitness Matters WOD and saw it was ...

500m x 15 (1 m rest) R24

(Reps 5,10,15 free rate)

Actually - I just remembered I saw that this morning and thought it was pretty nasty - wish I remembered that earlier ... So I asked Sam Blythe if he'd done it so I had a target - he said he hadn't but was kind enough to give me one (I'm not sure how kind it was now ...) the target 

"Start 1.35.x on the 24's. And 1.29.x on the free rate (which I would aim to do around 2km rate)"

Now as mentioned I had to do this on the Model B with PM3 - but I had the firmware updated and so plugged it into the laptop to get it set up on Rowpro (offline) need to dig out my HR reader as well at some point, So got the drag on the B to 170 (lowest it will go on the cog) and then just went straight into it conscious of time. The slide wasn't great and took some getting used to, the foot placing was the old wooden ones which I basically got my feet in and out of without loosening the straps lol and managed to get stuck while wiggling a couple of times. The row itself was fine for the first four reps r24 - then the 5th rep got me puffing and only 1min rest was interesting as I made a few deals with the demons on my shoulders - this continued (deal making) up until the final rep - can't remember what I promised them - but it's gonna be costly! Boy was I sweating by the end. Cheers Sam - over to you!

30r20 just row it

Somehow managed to get into work early enough to get a 30r20 done before I started at 8am - it did mean skipping breakfast at home and getting to my desk a little sweaty - oh who am I kidding - I was drenched lol. I had it in mind to go sub 1:45 and stuck to that - had a few wobbles mentally but managed to starve of the demons today. Not a bad start for a week - in fact only 60m off my age group PB for this session from  October 2014

6k r24 - weak Irish record

Went down hoping to do three 6k's targetting 1:44 pace or quicker and taking about 5 minutes rest - got the first one done and about half way through the second but didn't have the energy today - need to recharge

Still - broke my 6k 40-49H Irish record .... (very weak still - it will be sub 1:40 at least when I go at it)

5k Irish 40-49H record (incl CTC)

So I trained on Monday – Tuesday I was hoping to train early morning before the daughter got up (I was off for the day as the crèche was closed and the Mrs was in work so meant I needed to take the day off – had a lovely day though visiting a “open farm” with the crèche ;o) ) Wednesday was wiped out as I was messing about trying to get a loan car sorted out. So today was first day of training for a few days and decided to have a crack at my 5k and 6k Irish 40-49 records – they were both set during the “9 records in 24 hours” so not amazingly fast (1:43.7 pace for the 5k and 1:46 for the 6k) so just set up the 5k (with a 4810m split to tick the CTC) and set off aiming at r24 1:43.5 – errr I went through 1k at about 1:41.1 pace so as I felt OK just went with it – by halfway I was at 1:40.5 pace and increased the rate to 26 – by the end I was hitting 1:30 pace at r30 lol – I didn’t do the 6k after – not bad considering I’m not exactly on a up and up with my training at the moment – and only 4.3 seconds off my 5k PB – oops.

44r20 HRR 70% Incorporating the CTC (4810m)

Tried rowing before work - didn't work - twice - so just took it easy at lunchtime and watched Games ot Throwns while I rowed the CTC by 2.5