View All Posts: Jonathan
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| » The Good, The Bad and The Ugly (Go to post) | 15-02-2021 @ 22:13 | ||
Bim said:Monday 15/02/21 Row - 2x15 min UT1 3r Time Meters Pace Watts Cal/Hr S/M HR 15:00.0 4,114m 1:49.3 267 1220 23 144 3:00.0 825m 1:49.0 270 1227 23 135 6:00.0 824m 1:49.2 269 1224 22 142 9:00.0 823m 1:49.3 268 1221 23 147 12:00.0 821m 1:49.6 266 1214 23 149 15:00.0 821m 1:49.6 266 1214 22 149 Time Meters Pace Watts Cal/Hr S/M HR 15:00.0 4,097m 1:49.8 264 1209 22 150 3:00.0 826m 1:48.9 271 1231 22 148 6:00.0 822m 1:49.4 267 1217 22 149 9:00.0 821m 1:49.6 266 1214 22 152 12:00.0 814m 1:50.5 259 1191 22 151 15:00.0 813m 1:50.7 258 1187 22 151 Helped set up a brand spanking new C2 for someone today who had been waiting for it for about 6 months. I had to test it out so this session was on the new machine  it was in the garage which is on a slight slope so I spent half the session wondering if it was any harder than being on the flat. Still feeling drained, hopefully this light session today will sort me out for tomorrow.Evening Circuit - 25 min Breaking in someone else's C2 - what an honour I am on the lookout for a second rower if you ever hear of one. I'd like to row at the same time as my wife or brother if at all possible. I feel that sociable rowing would be a good thing. Not because it's any fun, rather that the pain is shared | |||
| » Jonathan's Log (Go to post) | 15-02-2021 @ 22:09 | ||
| An uncomfortably warm session today. The temperature in the gym has jumped from 1 or 2 degrees (which is perfect) to 11 degrees (which is not) in the last 48 hours. I don't like heat at all. The plan had been an 8500m 30r20, but my dinner was weighing a little heavily on my belly. So I broke it up a bit. C2: 12:00 3435m 1:44.8/500m 20spm 169bpm 5000m 17:27.5 1:44.7/500m 22spm 169bpm Both repetitions were rather tough. The 5k was especially unpleasant in the final 1000m. Doing the 12 minute set before hand certainly takes it out of you. It's nice though to be hitting fairly fast times (for me) but at much lower stroke rates. It bodes well for the future. https://i.ibb.co/D57V2dW/IMG-20210215-212305.jpg https://i.ibb.co/ySZd5jn/IMG-20210215-214609.jpg | |||
| » The Final Countdown (Go to post) | 14-02-2021 @ 21:21 | ||
| Not heard from you in a while Boar - how is your's (and your daughter's) recovery going? | |||
| » old timers occasional log (Go to post) | 14-02-2021 @ 21:20 | ||
jt said: There is probably a direct link between starting too fast and your last sentence. It made me smile lots though because I understand the demons very well. I'm not sure it's even a case of starting too fast. I think that the issue with short distance rowing is that there is insufficient investment of effort, by which I mean, it's incredibly easy to convince yourself to put the handle down because it's immediately horrible and you're only a minute or two into the row, so not too much is lost. I've shocked myself at the pace I've done at late stages of longer rows, but then I've put so much more into them that putting the handle down just doesn't occur to me. The last 30 odd minutes of my HM were done at over 170BPM, the last 2k of my 5k pb were done in 6:40 - I just can't seem to summon that kind of effort/willpower on short stuff. Which is why it's largely absent from my training at the moment. So I take my hat off to you and Paul does grinding out these horrible sprint sessions because (and quite contrary to how I started out rowing) I fecking hate them | |||
| » old timers occasional log (Go to post) | 14-02-2021 @ 19:53 | ||
jt said: ITs 85-95% of Max HR 170-178 bpm. Its hard to achieve without burning out before the end of the session. Probably easier to achieve on 4x2x2MR when you can blast it more. AN is max. I have my first taster on Thursday Yippee kay ai. It's the number of repetitions that makes it look especially brutal. Have fun with the AN - I've been to that level of intensity only a few times but I very often put the handle down. My brain overwhelmingly wins against my body in the argument of "why the hell are you doing this you idiot?" | |||
| » old timers occasional log (Go to post) | 14-02-2021 @ 19:04 | ||
jt said:My body says sleep, my brain says 4am cricket! 5x4TR I foolishly thought if I had long enough rest periods I could do these @1.40. The rest would of had to be ITRO 24hrs! ERG 10mins 2332m 20 116 5x4TR 1200m 1.40.0 30 155 1171m 1.42.4 30 158 1172m 1.42.3 32 160 1174m 1.42.2 31 163 1182m 1.41.5 32 166 4mins 833 20 114 In the first minute off rep 1 It was obvious I would not get all @1.40 my hips and outer upper thighs were sore from the get go swiftly followed by lungs and pretty much everything else. With Hindsight (and viewing Bims 4's today) 1.40 would be stretching it for me right now. Will try for all in the 1.41's next time. Bench 60x10x3 80x10 100x10 120x8 125x5x3sets 105x8x2sets 8xtri extensions This session reminded me why I normally do weights before rowing! Did some COC got 5 and 4 reps on no 2 RH, and a gnats cock from a close x2 LH finished it with a spring hold. Then close no 1 until it opened my hand 1 rep L and R. Solid rowing, benching and crushing. With the TR, is it dictated by HR or is it simply a max effort affair? | |||
| » Sam Martin (Go to post) | 14-02-2021 @ 18:55 | ||
Very good pace with the 150kg farmers and strong logging too  | |||
| » The Good, The Bad and The Ugly (Go to post) | 14-02-2021 @ 18:54 | ||
| How do the 4 minute reps feel compared to the 2k? Good pace there | |||
| » Jonathan's Log (Go to post) | 14-02-2021 @ 18:53 | ||
Bim said:Great couple of sessions. I've had that with the HR before, a few beats slower than it usually is at a given pace, great at the time, but crap when I'm chasing numbers in later session. JT said:Super UT1.8 session. Thanks chaps. The backside ache/discomfort seems to have settled down a bit, so back to more regular 30 minute sessions. Planning to try to knock off an 8500m 30r20 in the next two weeks, so watch this space. | |||
| » Jonathan's Log (Go to post) | 14-02-2021 @ 13:23 | ||
| Many thanks J. HR was back to normal ranges today, but nevertheless a nice relaxed row. https://i.ibb.co/TYx8Tnh/IMG-20210214-125530.jpg | |||
| » Jonathan's Log (Go to post) | 12-02-2021 @ 23:11 | ||
| Had a top-notch 30r20 capped at 160bpm this evening. Weirdly, my heart just took ages to get going. It took the whole of the first split to actually get to 160bpm, so the first 6 minutes are stupidly fast. Faster than I could maintain for the full 30 minutes, regardless of heartrate. Even the second split was still very fast. The end result of 8305m is a pb by 113m at this heartrate. I've no idea why it went so well today, but I'm not grumbling. I had a long day at work, did 6-7k steps in the woods and haven't eaten especially well.....most odd. https://i.ibb.co/6sgYbrf/IMG-20210212-224357.jpg | |||
| » Jonathan's Log (Go to post) | 12-02-2021 @ 19:14 | ||
jt said:Whats the Highest HR you have seen on your monitor? What do you reckon your man is? Have you calculated your training bands? I think 184 is the highest I've seen. Since getting the monitor at Christmas, I've not really done any sprint work at all, so I'm not sure if that's my true max. I would guess my true max is about 190. I've not calculated training bands, but do quite often do HR capped rows now. | |||
| » Jonathan's Log (Go to post) | 11-02-2021 @ 20:24 | ||
Sparrow said:Nice 2k and 4k/15 mins. Your SR is nice and low for those paces - as it should be! Thanks Millsy. I was just saying to my wife that I just can't rate high unless it's a max effort piece. It seems that I've settled into a 'standard amount of power per stroke', and to go faster I just increase the rate. A bit of an abortive session this evening but productive nevertheless. I'm doing long hours at work at the moment, not sleeping well and the gym was 1c, so a bit conscious of the injury risk of doing too much, especially with my arse pull. Anyway: C2: 15:00 - 4208m 1:47.0/500m 20spm 166bpm 5:00 - 1433m 1:44.7/500m 23spm 165bpm 5:00 - 1250m - 2:00.0/500m - just a cooldown. | |||
| » old timers occasional log (Go to post) | 11-02-2021 @ 17:30 | ||
| That looks unpleasant. What was the rest between sets? | |||
| » The Good, The Bad and The Ugly (Go to post) | 11-02-2021 @ 17:29 | ||
| Excellent 5's. Very fast indeed. | |||