took out the “Stadt Mühldorf” today. A fast quad (with coxwain seat replaced for an extra oarsman).
Unfortunately forgot to start the watch , so only the return journey was recorded.
It felt very fast, and i’m pretty sure we broke the water speed record getting up to the 100km mark.
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
Casey’s Killer Prep Plan
this was a beast – I found it really hard.
It was a 6k +5k + 4k + 3k + 2k + 1k (+097m for a HM) with restricted rates (18/20/22/18/20/22)
Targets the same as the last few days for that rate – 1:58 / 1:56 / 1:54
had a really hard time trying to keep the #3 pace and rate. Had to take a breather and then reduced the paces just to finish..
good news was a I finished and qualified for a HM (first of the season)
bad news is that it wasn’t according to pace.. grrrr
first week of the 2018 season and 115k already done :/
After making sure the quad we are taking for the Gardalonga regatta next week is seaworthy, we took her for a quick spin.
Nothing too strenuous, but the sun was beating down and the seat a little uncomfortable.
about 17km in all
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.
Took out a 2x+ that had been refitted for 3.
This was my first time in the pilot seat (Rower #1). We didn’t hit anything or sink, so it dodn’t go to bad.
Not sure I kept the inside line though 🙂
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