A more difficult training session –
same goals – reach target HR at the predetermined rating as quick as possible and keep it there.
It took a lot to get to the target HR, couldn’t do it within the first interval although it was pretty fast.
The rate 26/28 was quite hard to uphold – my training has been seriously lacking any high rating for such a long while it feels weird.
Format should have been:
4×15 mins with 4 mins rest
the 15 mins is split up into 6mins R26-28 and 9 mins R20-R22
I programmed 5 x15 not intentionally, but this may come into play on the esecond rotation.
I finished up with a 2k cool down
need to find a goal for my training, been slacking as of late.
Xmas, food and booze taking over.
I decided to redo the marathon plan to try and get some basis for a faster, fitter me.
I really would like to go BRIC or even and the crash-b this/next year in celebration of the half a hundred candles going to burn on the next birthday cake.
Training today was adapted from the Eddie Fletcher Marathon Plan:
3 x 30 minutes with 3 minutes rest between intervals
Heartrate cap = 148 limit for UT1
Rate cap = 20
Idea is to power doing R20 until the cap is hit then lower the power to keep within a few beats of the target.
I have baptised these the B52’s in honor of Casey Clarke sadistic training plan..
Alternate R18/1:58, R22/1:54 with 1:30 rest between intervals.
I found the 1:30 R more than sufficient for the HR to recover to well below 2xHRR (2×46=92) – most of the work was around about TR for me.
RPE for the piece about 7. A fine way to start the morning. I liked this one. opted not to do a 10k cd…
Just some steady work today:
36 Minute straight rowing, no rests. The 36 minute was split into 9 minute pieces with alternative rates/paces of 18/1:58 20/1:56
finished off the session (and the episode of house of cards) with a 10k, strapless, UT2 row
Yesterday was the daughters 17. birthday, so I found little time to do the scheduled training.
Decided rather than try to fit it in to do it a day later.
The session was a 3x5km with 2 mins rest between the intervals.
The active part was rate restricted 18 / 22 / 18 with target paces of 1:58 / 1:52 / 1:58
a very decent workout !!
30 minutes was planned. The typical 30R20 target pace 2k + 18.
I decided on 1:56 as I don’t really have a decent 2k time, and I didn’t really feel like doing one beforehand.
Instead of a straight 30, I dialled in a 60. The second half being a UT2 type row at R18 – target pace 2:05
time to flush out the legs witha nice relaxing R18, strapless HalfMarathon.
Target was sub 145 HR, a little bit higher than normal, but nothing strenuous.
Had to cut it short as I ran out of time:
Starting the new indoor rowing season doing some preperation base building stuff.
The plan is from Casey, a fellow sub7-er and theres a few of us doing it.
Todays session was a 3x 6km interval training with 1:30 rest.
the intervals was using different (low) rates, R18/R20/R22, with target paces based on current 2k pace:
|3 x 6k R1:30
||2k + 18
||1:58 / 500
||2k + 16
||2k + 14
I managed to keep all the targets and the RPE for that piece was about 6.
12 days off the erg due to lurgy / trips.
today still not 100% and debated wether I should jump on or not. glad I decided to
it was a sweaty mess, but I limited to 135 HR, strappless R18.
Thought i might have trouble with the HR, but the slower pace was ok.
Average daily meters dropped under 12k/day for the first time this season 🙁 [meh!]
but this was #115 HM of the season :/ [yeh!]
also getting very good at aiming the snotrocket into a bucket…
A sub 2:00/ 500 effort at R18.
Quite pleased with the result