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The Good, The Bad and The Ugly

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BimIcon...30-08-2020 @ 21:36 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
jt said:I have no doubt you could do over 8200m in a max effort

Welcome back on Boar d


Cheers jt, you'll be pleased to know your comment helped me to decide on today's session, and gave me that extra little push.

Sunday 30/08/20

Run - 20 minutes - UT1/2

Row - 30 min max effort, default pb - 8302m

Time Meters Pace Watts Cal/Hr S/M H/R
30:00.0 8,302m 1:48.4 275 1245 28 163
6:00.0 1,654m 1:48.8 272 1234 28 149
12:00.0 1,654m 1:48.8 272 1234 28 159
18:00.0 1,661m 1:48.3 275 1246 29 164
24:00.0 1,665m 1:48.1 277 1253 28 169
30:00.0 1,668m 1:47.9 279 1258 29 174

Felt great to be doing some hard work again Grin also showed me that I can get my H/R a bit higher when I pay attention to it. I hit a max of 175 today, don't think I've gone over about 166 before? The 30 min UT1 sessions have definitely helped in pacing my workout based on my H/R. I also dropped the resistance today down to 140, in the past I would have done this at 160ish Roll-Eyes I'll probably drop it to 130 next time I attempt one of the longer rows. I was pretty stuffed by the end of this, but I think with just a touch more work I should have a 1:48/500 10k


Cellar session

Bench
20x20
60x5
100x10
100x10
100x10

Squat
20x10
60x5
100x10
100x10
100x10

Pendlay rows
40x20
40x20
40x20

First time doing any strength work in three weeks. I've already lost most of my strength, it doesn't seem like I've lost any more by taking some time off it.
SparrowIcon...31-08-2020 @ 04:51 
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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 half hour of work Mr Bim. Did you prefer the lower than usual drag factor?

A 36 minute 10k would be fab.
jtIcon...31-08-2020 @ 20:17 
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old age traveller
Member 332, 7976 posts
Great work on the 30minute you should nail the 60min and HM while you are at it
BimIcon...31-08-2020 @ 21:21 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Sparrow said:Excellent half hour of work Mr Bim. Did you prefer the lower than usual drag factor?

A 36 minute 10k would be fab.


Cheers Sparrow, yes, the lower drag factor was better. I've only recently tried altering stroke rate, drag factor and form, and it's helping for sure.

I'll get them in in the next couple of weeks jt. I'm thinking one decent paced longer row a week for a while will be good.

Monday

Painted the exterior of a house today, at least it didn't rain :/

After yesterdays row I've had to revise all of my training bands:

Resting HR - 42
Max HR - 175
Heart Rate Range - 133

55% - 115
70% - 135
80% - 149
85% - 155
95% - 168
100% - 175

UT2 - 115 - 135
UT1 - 135 - 149
AT - 149 - 155
TR - 155 - 168
AN - 168 - 175


Row
UT1 - 30 min - 7900m

Time Meters Pace Watts Cal/Hr S/M H/R
30:00.0 7,900m 1:53.9 237 1114 24 149
6:00.0 1,666m 1:48.0 278 1255 25 148
12:00.0 1,590m 1:53.2 241 1130 24 148
18:00.0 1,567m 1:54.8 231 1094 24 149
24:00.0 1,545m 1:56.5 221 1061 24 149
30:00.0 1,532m 1:57.4 216 1042 24 151

Set off at a decent pace and got the HR up quick, tried to keep S/M down a touch.
BimIcon...01-09-2020 @ 21:29 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Tuesday 01/09/20

Cycle with kids - 1hr
Circuit - 25 minutes - hard work after time off

Row - 1k warm up, 2x2k 3 min rest, 1k cool down

Time Meters Pace Watts Cal/Hr S/M H/R
17:55.5 5,000m 1:47.5 281 1268 27 151
3:57.2 1,000m 1:58.6 210 1022 28 130
r: 1:00 12m
6:59.1 2,000m 1:44.7 304 1347 28 158
r: 3:00 20m
6:59.2 2,000m 1:44.8 304 1346 26 164

1:41.5 1,014m 0:50.0 2792 9908 25 142

A very tough second 2k and a desperate need for a dump stopped a third 2k from being attempted Roll-Eyes

Unsurprisingly feeling a touch fatigued today and nasty posterior chain doms from Sunday, all part of taking time off Grin
SparrowIcon...01-09-2020 @ 21:33 
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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		When you’ve got to go, you’ve got to go! I’m sure you’d have nailed the third 2k anyhow.
BimIcon...02-09-2020 @ 19:47 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Wednesday 02/09/20

Row - 30 minutes UT1

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,003m 1:52.4 246 1146 26 147
6:00.0 1,674m 1:47.5 282 1268 27 146
12:00.0 1,620m 1:51.1 255 1178 26 148
18:00.0 1,587m 1:53.4 240 1125 27 148
24:00.0 1,566m 1:54.9 230 1093 26 148
30:00.0 1,556m 1:55.6 226 1078 25 149


Run - 30 minutes UT1/UT2
SparrowIcon...02-09-2020 @ 20:49 
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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		Are you following any particular programme at the moment, or are you doing your own thing?
BimIcon...02-09-2020 @ 21:29 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Sparrow said:Are you following any particular programme at the moment, or are you doing your own thing?


No particular program this week, the general plan though is one day UT1 work, one day either intervals or a harder longer row. Just get myself used to being back on the rower, then start something more structured next week.
BimIcon...03-09-2020 @ 19:27 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Cheers Sparrow, you got me thinking about a program Grin I'm going to go with one of the ones in the guide jt posted, just modifying it slightly as I haven't got the time or motivation to do regular 60-90 min UT2 rows Roll-Eyes I'm just going to roll the Preparation and Pre-Comp phases together and then do the normal comp phase at the end.

So based off a 6/7 session week it's going to be:

Prep + Pre-Comp phase - 7 weeks
3xUT1 30-60 min
3xAT 18-24 min

Comp phase - 9 weeks
1xUT1 30-60 min
2xAT 18-24 min
2xTR 12-18 min
2xAN 9-12 min

Not added it up exactly but that should bring me up to just before Xmas, slight taper then nail some more pb's
BimIcon...03-09-2020 @ 19:38 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Thursday 03/09/20

Bike ride with kids - 1 1/2 hrs
Skipping - 10 minutes
Circuit - 20 minutes

Rowing
With the above program in mind I'm going to be working strictly off timed intervals and H/R for most sessions.

AT session tonight, 4x6 min intervals, 3 min rest

Time Meters Pace Watts Cal/Hr S/M
24:00.0 6,661m 1:48.0 277 1253 29 155
6:00.0 1,720m 1:44.6 305 1350 30 154
6:00.0 1,665m 1:48.1 277 1253 29 155
6:00.0 1,646m 1:49.3 268 1221 29 156
6:00.0 1,630m 1:50.4 260 1194 29 153

Made a big effort to get H/R up quickly, took 4 minutes for the first one, the rest were a fair bit quicker with the last one taking about 1:30.
SparrowIcon...03-09-2020 @ 20:02 
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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		Glad to be of assistance!

A man with a plan. I actually need a rigid plan or I’ll just end up binning it off.

Good start.
BimIcon...04-09-2020 @ 16:25 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Friday 04/09/20

Bike ride with kids - 1 hr

Row - 2x20 min UT1 3 min rest

Time Meters Pace Watts Cal/Hr S/M
40:00.0 10,594m 1:53.2 241 1128 24 150
20:00.0 5,439m 1:50.3 261 1197 27 149
20:00.0 5,155m 1:56.3 222 1063 20 150
BimIcon...05-09-2020 @ 22:19 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Went away to Filey for the weekend yesterday to visit my dad, so no rowing today. I did get a half decent bike ride in, did about 5 hours, mostly steady with a touch of hard work. Should be back in time tomorrow to get a C2 session in.
BimIcon...06-09-2020 @ 21:07 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Sunday 06/09/20

Bike - 4 hours steady

Row - AT - 3x8 min 3 min rest, 500m cool down

Time Meters Pace Watts Cal/Hr S/M
24:00.0 6,756m 1:46.5 289 1295 30 153
8:00.0 2,315m 1:43.6 314 1381 30 151
8:00.0 2,234m 1:47.4 282 1271 30 154
8:00.0 2,207m 1:48.7 272 1236 30 153

Quite a tough session, it's taking a lot of effort to get my H/R up to start with.

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