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The Good, The Bad and The Ugly

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jtIcon...31-07-2020 @ 21:03 
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old age traveller
Member 332, 7976 posts
6.39 in the bag
BoarIcon...31-07-2020 @ 21:17 
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Nothing left in the tank.
Member 5, 25597 posts
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superb !

I would set off in the 1:37's and keep it there , you would probably do a 6:39 without too much suffering, and you need to suffer for it to count !
BimIcon...01-08-2020 @ 21:20 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Well thanks for the confidence, I'm going to set off aiming for 6:40 I think and see how much pain I can take Grin never used to get nervous about rowing, why am I starting to feel it now?

Saturday 01/08/20

Morning
Skipping - 10 minutes
Metafit circuit - 20 minutes

Row - 30 minutes UT1

Time Meters Pace Watts Cal/Hr S/M HR
30:00.0 7,663m 1:57.4 216 1043 17 143
6:00.0 1,594m 1:52.9 243 1136 20 138
12:00.0 1,580m 1:53.9 237 1114 19 144
18:00.0 1,533m 1:57.4 216 1044 17 144
24:00.0 1,493m 2:00.5 200 987 16 145
30:00.0 1,463m 2:03.0 188 946 15 147

Drag - 130, I often have it 150 - 160 on this set, kept the S/M low as well, made for quite a different row.


Afternoon

Row - 3x10 minutes 1 min rest UT1

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,917m 1:53.6 238 1119 25 144
10:00.0 2,669m 1:52.4 246 1148 24 144
10:00.0 2,645m 1:53.4 240 1125 26 143
10:00.0 2,604m 1:55.2 229 1087 25 144

Furthest I've rowed in a day by a long shot, feeling a little fatigued by the end but not too much. Glutes not happy.
SparrowIcon...01-08-2020 @ 23:13 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		Excellent sessions.

That 10 x 500 must have been spicy!
jtIcon...02-08-2020 @ 10:21 
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old age traveller
Member 332, 7976 posts
On the longer intervals I have at least 3 minutes between them, towel off stretch and drink and that helps with the achy breaky arse.
BimIcon...02-08-2020 @ 21:07 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		It was Sparrow Grin

I'll try a bit longer next time jt, just wanted to stop the pulse from dropping too much

Sunday 02/08/20

Run - 20 min
Cycle - 2 hours with kids
BimIcon...03-08-2020 @ 19:09 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Monday 03/08/20

Row - 500m warm up, 3x2k 3 min intervals, 500m cool down.

Time Meters Pace Watts Cal/Hr S/M H/R

500m
2:03.8 513m 2:00.6 199 985 28 121

3x2k
20:49.9 6,000m 1:44.1 310 1365 29 156
6:56.4 2,000m 1:44.1 310 1367 30 150
6:55.5 2,000m 1:43.8 312 1374 29 157
6:58.0 2,000m 1:44.5 307 1355 29 161

500m
2:15.8 516m 2:11.5 154 828 26 136

Got about half way through the second 2k and realised I was pretty dehydrated due to various bollox occurring today. The last set was awful and I was pretty close to quitting, glad I stuck with it though, decent amount faster than last weeks.

Anyone take caffeine before rowing? I used to love it before a big weights session, not tried it before rowing yet.
BoarIcon...03-08-2020 @ 19:15 
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Nothing left in the tank.
Member 5, 25597 posts
Administrator
Post Edited: 03.08.2020 @ 19:15 PM by Boar
I bought a stash of those cheap 'blue bolt' type drinks from tesco - they have caffine in them and i would only have one for a big row/test type thing....I have also bought some small 'beet it' shots (1.38 each from amazon) and i swear they work for a 2km TT ..... they have somthing in them your muscles burn thru light wildfire


nice thrice 2k !!
SparrowIcon...03-08-2020 @ 20:42 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		I have 2k fear.

You do 2k thrice and take it in your stride. Animal!
BimIcon...04-08-2020 @ 15:18 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Ok, cheers Boar, I've got lots of lovely caffeine tablets, I'll give them a go.

Sparrow, I often find the C2 as much a test of willpower as it is of rowing ability!
jtIcon...04-08-2020 @ 18:02 
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old age traveller
Member 332, 7976 posts
Macroth, will be looking over his shoulder.
SparrowIcon...04-08-2020 @ 21:02 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		Quite right, BIM!

We’re working on our mental toughness as much as our cardio.

Big praise from JT there - Macroth is a rowing God!
BimIcon...04-08-2020 @ 23:48 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		I think Macroth is safe enough jt, for now! Grin

Tuesday 04/08/20

Run - 30 minutes UT2

Skipping - 10 minutes
Circuit - 25 minutes

Row - 30 minutes UT1

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,840m 1:54.7 231 1096 25 143
6:00.0 1,635m 1:50.0 262 1202 26 143
12:00.0 1,575m 1:54.2 234 1106 24 143
18:00.0 1,553m 1:55.9 225 1073 24 144
24:00.0 1,538m 1:57.0 218 1051 25 145
30:00.0 1,539m 1:56.9 219 1052 25 144
BimIcon...05-08-2020 @ 22:11 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 06.09.2020 @ 21:12 PM by Bim
Wednesday 05/08/20

Row - Boar Special 6x1k, 2 min intervals, first 1k warm up, last 1k cool down

Time Meters Pace Watts Cal/Hr S/M
21:27.1 6,000m 1:47.2 284 1276 29 150
3:56.8 1,000m 1:58.4 211 1025 28 128
3:21.4 1,000m 1:40.7 343 1479 29 151
3:21.5 1,000m 1:40.7 342 1477 29 156
3:21.6 1,000m 1:40.8 342 1476 30 161
3:21.6 1,000m 1:40.8 342 1476 30 162
4:04.3 1,000m 2:02.1 192 960 26 141

Another tough one, but a second faster on each split than last week, pretty much flat out, don't think I could have done anouther.

Run - 30 minutes UT1/UT2
SparrowIcon...05-08-2020 @ 22:17 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		Fantastic session.

How long did you rest between reps?

You say you were going flat out, but your SR isn’t that high. Have you never done any higher SR work?

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