No Rowing!

After a weekend of recovery I hit the gym again.

Five pretty fast kilometres on the treadmill (18:53) followed by 20 minutes swimming – 200 w/u and the remaining non stop and a pretty easy pace. The goal was just to keep moving.

Tomorrow I’ll do a double. A run outside in the morning and either an intensive row or spinning later in the evening.

Row Challenge – Day 6/6

My left glute is aching today, getting carried away yesterday probably wasn’t wise: 10km remaining…

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Excitement, arrogance and a small bit of innocence got the better of me today. After yesterday’s relatively good performance, I thought I’d be able to hold +220W for the final 10km of the challenge. I sat on the fecker and rowed at what I thought was a sustainable pace -230W- for all of 1500m; my body and mind (or just my mind?) told me this was not going to happen and I took it back to around 210W. This felt almost too easy, but because of the week that was, any increase on this power felt extraordinarily difficult. My mind games kicked in pretty heavily  with 6km remaining and by the time I hit the 3km to go mark my body started to fall apart. Stomach muscles were hurting in the recovery phase – this is odd since the recovery phase uses the back muscles! The stomach pain relented and was soon accompanied by a left glute pain, soon to be followed by left calf, right hand and a wave of nausea. I backed the power off to 190W -which still felt tough- and hobbled over the line in a time of 39:37 with an average power of 208,2W.

 

Row Challenge Day 1  : 10km, Power 206,4W, challenge av. Power 206,40W  – 60 km remaining
Row Challenge Day 2  : 10km, Power 201,3W, challenge av. Power 203,85W  – 50 km remaining
Row Challenge Day 3a: 7,5km, Power 211,5W, challenge av. Power 205,95W  – 42,5 km remaining
Row Challenge Day 3b: 7,5km, Power 213,9W, challenge av. Power 207,65W  – 35 km remaining
Row Challenge Day 4  : 10km, Power 204,2W, challenge av. Power 207,37W  – 25 km remaining
Row Challenge Day 5a: 7,5km, Power 206,7W, challenge av. Power 206,85W  – 17,5 km remaining
Row Challenge Day 5b: 7,5km, Power 216,6W, challenge av. Power 208,07W  – 10 km remaining
Row Challenge Day 6  : 10km, Power 208,2W, challenge av. Power 208,11W  – DONE!

Average pace for the challenge: 1:58.9/500m

Now – recover first. What next?

Row Challenge – Day 5/6

First set wasn’t too bad: 7,5km. One more set to do today…

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Took the second set out relatively hard. I’m not sure if I overcame the fatigue I was feeling yesterday or being so close to the end has given me a mental boost. Either way, it was a good day.

Row Challenge Day 1  : 10km, Power 206,4W, challenge av. Power 206,40W  – 60 km remaining
Row Challenge Day 2  : 10km, Power 201,3W, challenge av. Power 203,85W  – 50 km remaining
Row Challenge Day 3a: 7,5km, Power 211,5W, challenge av. Power 205,95W  – 42,5 km remaining
Row Challenge Day 3b: 7,5km, Power 213,9W, challenge av. Power 207,65W  – 35 km remaining
Row Challenge Day 4  : 10km, Power 204,2W, challenge av. Power 207,37W  – 25 km remaining
Row Challenge Day 5a: 7,5km, Power 206,7W, challenge av. Power 206,85W  – 17,5 km remaining
Row Challenge Day 5b: 7,5km, Power 216,6W, challenge av. Power 208,07W  – 10 km remaining

10km to go, ONLY 10km to go!!!

Row Challenge – Day 4/6

The body is feeling the strain today; sore left shoulder and my left bicep is feeling tight. Added to that…

Today was difficult. I skipped the rowing at lunch time and by the time I was actually on the way to the gym, I had all but convinced myself that the challenge was in need of modification and that if I did 40 minutes @ 200W on the Monark, that would be nearly the same.

I got changed and hopped on the Concept2 anyway, set it for 10km and pulled away at the fecker. Unlike the previous days, there was no time where I was comfortable, added to that, there was only fleeting occasions when I didn’t feel bad; at one stage I looked around to see where the nearest bin was incase I had to puke into it! I finished the set off in 39:53 with an average power of 204,2W and was never so glad to get off a rowing machine in my life.

There is a negative, fatalistic and positive way to look at today’s session:

The negative: The challenge is very, very tough – it’s going to take a lot of effort and determination to pull through.

The fatalistic: It’s too difficult. I’ll never make it.

The positive: Today was a turning point: It won’t get harder than that. Knowing what I had to go through today will make me mentally stronger.

‘Twas bloody hard though!

Row Challenge Day 1  : 10km, Power 206,4W, challenge av. Power 206,40W  – 60 km remaining
Row Challenge Day 2  : 10km, Power 201,3W, challenge av. Power 203,85W  – 50 km remaining
Row Challenge Day 3a: 7,5km, Power 211,5W, challenge av. Power 205,95W  – 42,5 km remaining
Row Challenge Day 3b: 7,5km, Power 213,9W, challenge av. Power 207,65W  – 35 km remaining
Row Challenge Day 4  : 10km, Power 204,2W, challenge av. Power 207,37W  – 25 km remaining

Year training hit-rate: 36/54 – 66,7%

Row Challenge – Day 3/6

The magnitude of this task is sinking in; why, why, why did I change from 60 to 70km? And why on earth did I stipulate a minimum average power of 200W?
I decided to break up the day today by doing two 7,5km sessions. This will put me half way there assuming I get the second one done. For the first row of the day I decided to go a little harder than usual – putting some watts in the bank for later in the week. I managed to average 211.5W so I can use this in a couple of ways.
1/ Row at 188,5W this evening – averaging 200W for the day.
2/ Row 200 or harder this evening keeping the extra watts for later in the week.

If I leave the final 15km row until Friday and hold 203W average until then, I will only have to hold 189W for the final session.
On thing to take comfort in -and to remember before each session: I have yet to feel as bad during or after a set as I do before one!

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I took the second row out a little harder than the first; tomorrow will tell if that decision was a wise one. The drive behind the extra effort was the fact that tomorrow is ‘only’ a 10km , I am half way and I am over my power requirement for the challenge. All that is required now is 35km @ 192,35W to complete the challenge… not easy, but there is room now for a bad day.

Row Challenge Day 1  : 10km, Power 206,4W, challenge av. Power 206,40W  – 60 km remaining
Row Challenge Day 2  : 10km, Power 201,3W, challenge av. Power 203,85W  – 50 km remaining
Row Challenge Day 3a: 7,5km, Power 211,5W, challenge av. Power 205,95W  – 42,5 km remaining
Row Challenge Day 3b: 7,5km, Power 213,9W, challenge av. Power 207,65W  – 35 km remaining

Year training hit-rate: 35/53 – 66%

Row Challenge – Day 2/6

Day two of my rowing challenge.

I fear that I may have bitten off a little too much this time. While creating the goal I firstly decided on 60km and then changed to 70km after realising that I always succeed in my goals. The row today was a struggle all the way. Holding +200W was very difficult. I’m going to have to hold an average HR of 160+ for the 50 remaining kilometers that need to be rowed between now and Friday.

Row Challenge Day 1: 10km, Power 206,4W, challenge av. Power 206,40W  – 60 km remaining.
Row Challenge Day 2: 10km, Power 201,3W, challenge av. Power 203,85W  – 50 km remaining.

Year training hit-rate: 34/52 – 65,5%

Training Weekend

My first weekend in a while where I could train, not only that; I trained both days!

Saturday was a 11,7km run in -12 C. Pace was 4:43/km, total running time was 56 minutes.

Sunday I went to the gym -because my left knee has a little niggle- and did a 10km row.

I have a goal for the week: Including today’s 10km – I want to row at least 70km by Friday. That’s an average of 12km/day after today’s humble start. I’m fairly certain that the knee-niggle is run related; if it turns out to be aggravated by rowing then the challenge ends.

Row Challenge Day 1: 10km – 60 km remaining.

Year training hit-rate: 33/51 – 64,7%

One Hour Row

I did 60 minutes on the Concept2 today – It’s just my 9th row of the year and I am already faster than I was last year. I know that the illusive sub-60 minute 15km row is in me now, the dilemma now is when to attack it. Ideally, I only want to attempt it once; so how do I insure that when I attempt it I get the best possible time?

Applying Marathon training principles, I should do lots of race pace training ad sub-distance.

Also a little bit of supra race pace and some slower than race pace too.

Because rowing is only a means to an end I am going to pair down the training to the bare necessities – grab the low lying fruit if you will. I think this will be done by doing a Very HARD 5km session and a 10km fartlek as the backbone of my training week. An occasional O’Neil test in the mix and one week where I just do as much rowing as I can.

Let’s try to do a 50km week next week between Monday and Friday and see how I feel from there.