Wednesday, 20 September 2017

60r18 70% HRR continued improvement plus 2by1min 1r

So after a long day, interview this morning, then a few shops for this and that, spending quality time with wife and daughters playing "fashion show"... don't ask. Mrs (currently 7 months pregnant) wanted to watch a film which wasn't working so I spent a hour sorting that (including driving to shop to swap it), dogs walked and then it's 10:30.. OK 60r18 70 % HRR row here we come. With added 2by1min 1r. Looking good still :)

Monday, 18 September 2017

Monday night is 30r20 night

And although at 8pm I was happily dozing off in my arm chair the Mrs (now happily back after her weekend in hospital with the all clear for her and baby) called over "are you rowing or what?" so after a minute or so I was up and changed heading out to the shed.

Race warm up and set the clock - 30 min and had last weeks meters and split on the white board in front of me - 8,363m 1:47.6 - so the simple aim was to beat that. I aimed at splitting just under 1:47 for the session and set off. Found a reasonable rhythm and held on to it. In the final two minutes I decided to pile on some pressure to see if I could add 100m to last week's score... :)

Skierg option - 10k and 30 min HRR 70%

The Mrs is in hospital at moment, 26 weeks pregnant and needs a bit of observation but all is well now we believe. This means that I can't get out to the shed with the daughter in bed to row but I can complete this weeks session by jumping on the skierg - was supposed to be a 45 min r18 2r 30 min r18 70% HRR so I converted that to be a 10k and 30  min on the skierg - I ended up rating around 36 and just tried to push the HR up to 146.

10k r36 TE 3.2 Ave HR 133 Max HR 147
30 min r36 TE 3.3 Ave HR 140 Max HR 149

I believe, by virtue of no one else logging/claiming them, they are Irish 40-49H records

Friday, 15 September 2017

4by2k r24 3r box ticking

Nothing special, nothing exciting just training and a box ticked

4by2k r24 3r target around 1:46 pace

Thursday, 14 September 2017

Seems I was right 60r18 75% HRR 2 by 1min 1r

So two night ago I mentioned seeing good signs on the HRR row, well tonight's shows I'm on the right track :) over 16k in a hour at r18 75% HRR is pretty good going for a overweight old man. Maybe it was my choice of shows that I watched, had been watching "Mist" series on Netflix but with only one episodes (40 minutes) left I was flicking around and eventually picked "Norsemen" which I actually ended up "laughing out loud" to at one point while rowing.

Wednesday, 13 September 2017

Full body massage, haircut, getting chilly, 3by2500 4r r24

Popped in this morning for my birthday present from the wife of a full body massage and dry brush :) thank you wifey. Was in a bit of pain down the right hand side of back as she loosened that out but I've had worse back pains.. Lol felt pooped after but drank plenty of water and got a hair cut too.

Tonight I actually popped on a t-shirt for the row rather than vest/tank top. Bit chilly in the air and this wasn't gonna be a all out slog. Simple task although I struggled a tad to get up from the arm chair in front of the fire.. But promised myself poached eggs if I completed it. :)

Tuesday, 12 September 2017

Good signs on HRR row 60r18 70% plus 2by1min r30

Promising signs on the tail end of the 60r18 70% HRR row this evening as the pace levelled off rather than dropping like a stone. Always been a good sign of a mini breakthrough in terms of erg fitness. Followed that up with a pair of slightly over egged 1 min rate 30's.

Monday, 11 September 2017

Monday = 30r20

Mondays are generally 30r20 in Q-Power and just cos I took two go's at the 30 minute TT does not mean I get to skip this little bute. Looking back at last week's effort I scored 8,305m or 1:48.3 Ave so this week I was aiming to beat that but had to factor in yesterday's effort so plumped for watching a 1:47/48 split and just get through thirty seconds at a time as I did last night. Once again I think I picked it just about right, maybe couple have gone a tad faster but this is training and box ticked.

Sunday, 10 September 2017

More mental than physical - 30 min TT

The culmination of the current training cycle was a 30 min TT which I headed up to the shed to complete last night, unfortunately I'm mentally not firing 100% as I am still without a job, we have a baby due in December and my daughter has just started school.. so there are times when I am rowing where I feel guilty and that I should be doing something for the family, like get a job, I do spend a hour or so every day searching and applying, but as yet although I have had positive feedback from the interviews the job hasn't come along :( so 12 minutes into it last night - down came the handle as the down "funk" got me. That hasn't made the negativity of my situation any better, so, tonight I grabbed the bull by the balls and went back out to finish what I started. I also set a reduced effort on myself of a simple r24 1:46 pace ignore the average/predicted finish and simply row every 30 seconds by counting to twelve, this seemed to work and looks like I got the pace about right as I was pulling up a little in the penultimate split. Happy with the result - the fact I finished it more than the score. Onward and Upwards!!

Last nights failure

Friday, 8 September 2017

1min r20 blast (by 4) 30r18 70% HRR

Scheduled to do a few 1 minute r20 power blasts today :o) was hoping I'd manage to dip under 1:30 ave - but not to be I'm afraid. Four attempts in all - 1st one the erg went walk about so weighted it down for following attempts, second one I lost my seating and third one so fourth one I added a C2 seat pad but couldn't get the split down - still not too bad at least I still have some oomph which ain't bad considering I don't use weights other than to hold down my erg lol the 30 minutes after was just a paddle.

rep 1 - 1:32.0 (came in as r21 but that's due to erg jumping)
rep 2 - 1:30.6 r20 (shown in videos below)
rep 3 - 1:30.6 r20
rep 4 - 1:30.9 r20

30r18 70% HRR 7,880m 1:54.2