09.04.18 OTW Training

Weather was very nice. Not too hot, not too cold at about 20°C.

I had intended to take a 2-er out on the water. The water temps are still low and falling in in a single doesn’t appeal to me. More people turned up, so we decided to take out a brainless quad.

Had a great time, good sweat for a 10km row.



Marathon Plan Week 1 Day 2

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



Back on the marathon plan

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.


not just rowing

Had a good weekend, mostly house stuff – making some renovations that I might post seperately at a later date.
Did an hour of R18 on Sunday, but I felt so wasted it turned out I was going at a slower pace than I had for the last 18 months.

Made a nice dinner with mashed potatoes, vegies and a mushroom sauce on Saturday. Was quite nice – hardly miss meat at all (he says after 1 week)
We did have a slight cheat day on Sunday though. We had a second breakfast at 12:00 which turned out more like a brunch (the kids joined us, having just got up)

I must have eaten more than I wanted, as I did manage to put on a few pounds over Saturday on the scales… no comment

Yesterday was back at work though, so no distractions. We even went to the gym for a weight session, where I even managed to up the weight on a few excersizes.

This morning the scales reported that I was back on track. I do need to make sure that the weight loss isn’t too quick tho.

Start of Diet: 15.10.2017
Start weight: 104kg

Actual weight 97,7kg

Garmin Index Smart Scales..

so I bought some scales…
unfortunately i didn’t approve the purchae beforehand with the wife
– so it was the wrong colour – the new ones are on the way…

but back on topic. They do work fine – wlan connection updates automatically to the garmin connect..
I did however discover one bug – I noticed that the weight recorded differed from that I saw on the scales.
It turns out that the value from garmin watches overwrites or averages the weight out.
Well I’ve deleted the value that was in there, and I guess we will see if that fixed the problem or not.

The GAT diet is still ongoing (day 2) – looking for some good recipes for the weekend 🙂

A new Era…well maybe

I haven’t updated the site in what feels like years, mostly because I didn’t have anything spectacular to post.
Training took a dip with me starting a new job and time becoming unavailable. Added to this, some health problems and marzipan meant I wasn’t in a nice place.

I’ve started to look at a new approach to my diet. Having recently being operated on both knees and having the meniscur and some cartlidge removed, meant having a little athritic pain, when doing certain excersizes.

My wife having similar difficulties (Volleyball/Skiing injuries), got hold of a book about healing athritus which pointed us towards the GAT diet.

Basically, it relates to the fact that we have been eating wrong and the Ph level of the water in our bosied is acidy.
By eating more basic foods/ regional and seasonal we can improve this, put our body back in balance and “hey presto” – no more pain …..

Well, early days for this call sign. After two days fasting and this being my second day on the diet i’m still getting used to it all.

I will try and update the blog and write any finding here.

Oh.. one good thing so far.

Lost about 5kg since 15.10 (5 days) from fasting….watch it bounce back though

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.


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 :/