January 2017

17.01.2017 C2 Training

Baring the cold for another session today:

EFMP Week C Day 2

60Minute Workout
4 x 15Min 4Min rest

15 Minute interval split into 2 parts:

  1. 9Min @ 5KP    Rates: R26 – R28    Pace: 1:53.5 – 1:51.0
  2. 6Min @ MP     Rates: R20 – R22    Pace: 2:02.0 – 1:59.0


Heartrate Cap:    TR (max 160BPM)

A bit faster than required, but went to HR cap and had to see how much was possible.

Back on the (EFMP) Plan

Last week I had to attend a Quality management course in Munich (Tüv QM-F) for ISO 9001:2015 adn get certified.

This meant commuting to Munich every day for an 8hr Seminar and an exam at the end.

The course was interesting, mostly due to the guy presenting the course. Still the commuting (about 90 minutes each way) made the days long and I wasn’t all that bothered to bare the cold and go training.

Much rather plonk down in front of the wood stove and watch NetFlix withe the wife.

A free Buffet at the venue, didn’t help either as the scales proved with an increase of 2kg.

Today was the first day of the third week -EFMP_WeekCDay1.

Plan states:

-2x45Mins rest 5Mins @ MP pace or lower. HR cap at UT2

I wapped this out for a 2hr continuous row at R18, same HR cap.


The first problem I faced was motivation.:

Snow and ice were blocking the path to my fitness room, so I had to clear a path there and avoid any hidden `mines´ laid by Dexter.

If that wasn’t bad enough, I probably should mention that the fitness room has no heating. I do have a 2KW electrical heater, which just about takes the chill off, but takes a while to get going. As such the room was just above freezing in there, when I started out:

Temperature was a cold 2.5°C judging the thermometer.

Still a few episodes of `Sons of Anarchy` managed to divert my feelings from the siberian cold and I managed to finish the row quite smoothly. I will add my feet were frozen at the end, though:

27k + change at UT2, quite comfortable.

so, I decided to give te Eddy Fletcher Marathon Plan a go.

It’s basically a 12 week program with a 2 week taper for longer distance competitions, not excludingly Marathons, I hasten to add.

“Officially”, I plan to start CW 5 (30.01), but I will be using the time beforehand to acclimatise myself by doing the a few oft he rows in the correct sequence. This is also for collecting data for using the correct paces and such.

The plan itself, consists of 3 rotations of 4 weeks with 5 training sessions a week and a two week taper.
The reasoning behind the training method is simple – to achieve a fast FM your HR needs tob e about 80-90% of maximum fort he whole time – so this is what is trained. A lot of rows at 80-90% at rel. low rates.

I adapted the plan to use HR bands instead of % of HRmax. The HR bands are based on the Karvonen method of using the Reserve HR (HRmax-HRrest), which I beleive is a more accurate representation.


12 Week Marathon Plan (5 Sessions)

I did a HMmax test which consisted of 5x4Min intervals with 30 seconds rest. The Wattage produced was increased by 25W each interval until the last, which was a maximum effort. Result can be found here <link>.

Based then on the observed HRmax and measured HRrest (Polar H7 in the morning before getting out of bed) – this is my current HR band table, displaying the Karvonen values compared tot he HRmax %.

The pace description is taken directly from the EF Plan. I listed 3 different timings and paces based on 2k TT time.
I only did one TT in the 2015/2016 season, which was a 6:52 time, but I didn’t feel it was a 100% effort. That said I plan to try and keep within the boundaries of the 6:48/6:44 reccomendations. I do want an improvement and I already completed a FM @ 1:59/500m pace.

Well – so much for the theory, we will see how the practice goes :/