C2 Training

10.03.2017 C2 Training

After the dissapointing Ergo Champinship on Saturday, I decided to do another 30 minute piece.

This time the rating was limited R20 and a soft HR cap of 160
Result was 44m further than the free rate full out attempt last week…

08.03 World Wench Day Training

Eddie Fletcher Marathon Plan: Week A Day 3
3 x 20’ Rest 2’
i. 20’ MP R20-22
ii. 20’ 10KP R24-26
iii. 20’ HMP R22-25
HR cap 153 / AT

Morning Readiness:
HRV: 55 HR 53
Post Exersize:
HRV: 61 HR 61
RPE: 6
– going to try and collect this data (Heart Rate Variability) too – not sure how usefull it is atm…


07.03.17 Marathon Plan Training

No rest for the hungry, here. Trying to lose a few kilos for the upcoming season.
We aren’t a very rich boating club, but we do have a decent double racing shell that was bought for two very good ladies we had (sponsered, but they left a while back).
Now it sits empty, as with most clubs – there are not a great deal of youngsters active and the majority are 40-70 year old non-lightweights.
The boat is limited to about 180kg and we have 1 M49 YO LWT that wants to team up with me (i’m the lightest HW @ 95kg) and do some comps this year.
The more I lose, the more safety puffer we get and the less the boat rocks…. anyway…

Eddie Fletcher Marathon Plan
Week A Day2
4 x 15’ 4’ rest
i. 6’ @ 5KP
ii. 9’ @ MP
HR cap TR / 160 –
Target: stay as long in the zone as possible at different SPM

worked out at about 53 Mins in the zone with a little bouncing around the top end.


17.01.2017 C2 Training

Baring the cold for another session today:

EFMP Week C Day 2

60Minute Workout
4 x 15Min 4Min rest

15 Minute interval split into 2 parts:

  1. 9Min @ 5KP    Rates: R26 – R28    Pace: 1:53.5 – 1:51.0
  2. 6Min @ MP     Rates: R20 – R22    Pace: 2:02.0 – 1:59.0


Heartrate Cap:    TR (max 160BPM)

A bit faster than required, but went to HR cap and had to see how much was possible.

Back on the (EFMP) Plan

Last week I had to attend a Quality management course in Munich (Tüv QM-F) for ISO 9001:2015 adn get certified.

This meant commuting to Munich every day for an 8hr Seminar and an exam at the end.

The course was interesting, mostly due to the guy presenting the course. Still the commuting (about 90 minutes each way) made the days long and I wasn’t all that bothered to bare the cold and go training.

Much rather plonk down in front of the wood stove and watch NetFlix withe the wife.

A free Buffet at the venue, didn’t help either as the scales proved with an increase of 2kg.

Today was the first day of the third week -EFMP_WeekCDay1.

Plan states:

-2x45Mins rest 5Mins @ MP pace or lower. HR cap at UT2

I wapped this out for a 2hr continuous row at R18, same HR cap.


The first problem I faced was motivation.:

Snow and ice were blocking the path to my fitness room, so I had to clear a path there and avoid any hidden `mines´ laid by Dexter.

If that wasn’t bad enough, I probably should mention that the fitness room has no heating. I do have a 2KW electrical heater, which just about takes the chill off, but takes a while to get going. As such the room was just above freezing in there, when I started out:

Temperature was a cold 2.5°C judging the thermometer.

Still a few episodes of `Sons of Anarchy` managed to divert my feelings from the siberian cold and I managed to finish the row quite smoothly. I will add my feet were frozen at the end, though:

27k + change at UT2, quite comfortable.

14.12 C2 Training

Trying to alternate the sessions here, between 30minute erg and UT2 stuff.

Giving blood later, so not a lot of meters today.

This is one of the sessions I started last week, the 1 minute rest between intervals, helps lower the HR a bit, but not much:


This still hurt :/



New training program…

The next competition that I will be taking part of, is the german championship 30 minute ergo in Starnberg.


Basically 30 minutes as fast as you can – the one with the most meters – wins…

As I have mostly being concentratin on aerobic base building, I will be introducing some shorter, faster pieces to improve speed (I hope).

I will be posting times and averages, mostly just for me as a reference to see how and if I have improved any.