Fess up: What did you do on the machine today?

[stu9560]

This morning a mid tier, 3 x 12 minutes 2:30 rests 24 spm 2K+14 (so target pace 2:14)



Felt a little harder than the heart rate indicates: that 127 on the final one is near the top of my UT1 band (120-130). But a decent session. With warmup and warmdown about 10,000 metres done, which can't be bad.

[stu9560]

Another mid tier today, same rating as previous but quicker pace.



Instrux said 24 spm 2k+12 1:30 rest, x 8. Went well enough and was a decent mid-level exertion. The final interval was me showboating, to see if I could hold it at 1 stroke slower rate. I find that to maintain the pace but drop 1-2 spm forces a focus on technique.

Thank you to Lord RowAlong for another well-designed workout, and onwards and upwards!

[stu9560]

After a couple of days off, back in the saddle. Bottom tier 2 x 20 mins 90 secs rest, 20 spm 2k+18-20 and 18 spm 2k+20-22.



Pretty much on the nose. A satisfying workout.

Seems quiet round here. Am I using the wrong soap?

[MisterK]

Chest press and flyes this morning then 5k time trial this afternoon. I know many would do it the other way round, i.e. cardio before weight training, but it seems to work better for me this way. Anyway, I'm pleased with my time of 21:31.5, a season best. Not the fastest 75 year old, but not the slowest either, so thank you John Steventon for the 5K Training Plan.

[stu9560]

This 63-year-old would be happy with that time!

[stu9560]

I had a go at 30 minutes broken down into 10 x 3-minutes of which 2 mins at 24 spm 2k+16 and 1 min at 15 spm 2k+30.

The 24 spm segments were straightforward (this is a bottom tier sesh after all) but I struggled to hit 15 spm and was mostly nearer 18 during those parts, but at the prescribed pace. I guess those long 16-spm Wolverine workouts are not for me!

[juergen]

Welcome Juergen. Stick with it, it does become easier, honest. And keep us posted about progress!

Just did Row 5 this evening - had a couple of long days at work and no head for a row, but now I want to do 3-4 a week. I also plan to do the series twice and compare my results. If its something worth sharing, i will.

But Row 5 today confused me a bit.
John, is you maxHR really 211? (you mentioned that 140 is 66% and 146=69%). The calculator on your page and also my Polar default sets my max around 172-174 (I am also 48). So are you one of the "outliers" that are massively of (quote from your page)? Sure, you are fit, I am fat, but when you mentioned your age and your 66%/140 while I "struggled" to stay under 120 I had a very very big question mark over my head This HR would put me very uncomfortably in Zone 4

I just watched the end of your Row2 again where you also show the HR zones (around 31min)... 146 also puts you in Zone 4...... I have the feeling you "sold" us Row 5 as HR2 but did a HR3-4 training Also in Row 3 (Garden one with drills) you mentioned you dropped to 130 with the drills, wouldn't that be zone3? I am more confused then ever... I better stop thinking about that for tonight

So i guess you did this watt step test to figure yours out - how about a video for that?

[MisterK]

Did this months CTC today. Somebody described it as being a bit spicy. I'd say it is hot hot hot!
When I first looked at it I thought, no way am I attempting that, but then decided to accept the challenge. I was certainly flagging on the last interval of 1500m, but I'm in boat 1, at least for today (maybe ). Whatever happens, I won't be doing it again this month!

[RowAlong]

Today, I Kayaked 9km in the morning (not fast) and then had a HYROX simulation in the afternoon.

I think I’ll sleep well tonight!! Although I’m up early for the EXR Group row…

Great rowing everyone!

John.

[stu9560]

I don't often venture into top tier territory but I decided to have a go at the 45 seconds to 2 minutes 15 seconds ladder (No 1 on the top tier YouTube playlist). Well that blew out some cobwebs. Happy with the results. My notional 2k pace is 2:00 so I was pleased to see 1:5x throughout and closer to 1:50 during the 45 second blasts.