C2 Training

06.04.20 C2 Training PPW2D1C1 “Speed pyramid”

A ramp up / down speed pyramid. Rest was 1:30 per 250m rowed and the intervalls increased from 250m to 1000m in steps of 250m then back down.

Had aa little trouble on the 1000m, but the shorter distances were ok (if slow). Targeted 1:52/100 as average pace for the session and managed to keep under it.

Session:

    • 2K warmup
    • speed pyramid
    • 10k Cold down

03.04.20 C2 Training PPW1D5C1

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 :/

02.04.20 C2 Training PPW1D4C1

This was a repeat of Tuesdays training session. A half marathon capped at R18 and a max. HR of 150.

I found it a lot easier than Tuesdays session and managed to knock a few minutes of the total time.

01.04.20 C2 Training PPW1D3C1

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

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.

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.

 

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