10.02.17 OTW Quad power!

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.

 

Posted in OTW.

09.05.17 C2 Training

B 52’s
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…
#B52 #CaseyPrepPlan

08.05.17 C2 Training

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

07.05.17 C2 Training

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 :/

06.05.17 OTW

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

05.05.17 C2 training

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 !!

03.05.17 C2 Training

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

01.05.17 Bank Holiday Fun Part II

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 Targets
1) 6000m 2k + 18 1:58 / 500
2) 6000m 2k + 16 1:56/ 500
3) 6000m 2k + 14 1:54 /500

I managed to keep all the targets and the RPE for that piece was about 6.