03.04.20 C2 Training PPW1D5C1

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I wasn’t looking forward to this session at all. A 5k hard session, which would be the longest I’ve tried to hold a higher rate (>20) in a while. I had no idea what pace to chase and initially I thought that I would be happy with a 2:00/ 500 but secretly hoped for a 1:58/500

I found it hard, but not extremely difficult. The higher rates are still uncomfortable and I find them hard to sustain using any sort of power. but this is why I’m doing the plan 🙂

Session:

  • 2K warm up
  • 5k hard
  • 30 Minutes cool down

*I apologise for the huge row summary for the 30mins, I forgot to change the amount of splits :/

01.04.20 C2 Training PPW1D3C1

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I was not looking forward to todays session. I had no idea what to set as targets and past rows displayed my lack of power and speed at higher ratings.

That said – the pace was supposed to be close to 5k pace, which I guessed would be currently at abnout 2:00/500m (PB -1:46/500m). I think the next cycle should be a lot faster.

Session:

  • 2K warmup- various pace and rating
  • 5x1500m intervals with 5Min rest in between
  • 5k Cooldown at R18 – HR restricted < 145

20200401_PPW1D3_4x1500

20200401_5kCooldown

31.03.20 C2 Training PPW1D2C1

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Sounds like a weird title but it makes kinda sense.

PP = PetePlan

W1 = Week 1

D2 = Day2

C1 = Cycle 1 

 

This was a steady state row, I tend to favour the longer rows that reccomendedby Pete in his plan (hence the adapted version)

Target was a R18 HM at 2:07 (this was previously my usual bread and butter row). I had to keep slowing down both pace and rating to keep under the 150 BPM Heart rate restriction. The row was a little uncomfortable towards the end, but completed under 1:35:00.

Start of the (adapted) Pete Plan

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This was my first row of the PP – a 8x500m interval session with a 3:30 rest in between.

The target pace is is the 3 seconds faster than your 2k sprint time. As I haven’t done a 2k piece in a while and I am far from peak fitness, I was not quite sure what pace to target and just went for it..

As you can see from the results the average pace was a little of my best (1:40 / 500m) – but at least there is room for improvement 🙂

Session:

  • 2K warm up
  • 8x500m 3:30 rest
  • 10k cool down

 

 

All in all a good session and a good start.

09.04.18 OTW Training

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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.

https://connect.garmin.com/modern/activity/2612837455

 

Marathon Plan Week 1 Day 2

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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

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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

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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