An erging evening (Thursday)
As the title suggests, this evening has mostly been spent training. I had 2 sessions to complete today and as usual had to work my day around other commitments so didn’t get both session in until this evening.
5pm Session #1
Steady away 15k (3x5k) on 90sec rest. Rate 18 HRR70%
Ave/500m 1.54.4
No dramas found a cooler spot to train and got the job done. Had a good stretch off after.
9pm Session #2
My first attempt at some peak power training. All max efforts at DF 200 with 10 sets. 7 full length strokes in each minute then resting for the remainder of the minute. Aim was for 90% of peak power which I achieved (just), wasn’t particularly great to be honest but desired training effect achieved.
Last bit of food now then off to bed. Up early teaching then another double day tomorrow. Session 1 is going to be interesting
Out of the frying pan into the fire – Some new interval training (Friday)
Ok I am starting to feel a bit tired now. A reasonably tough week still with 2 more sessions to go. Mentally I felt strong warming up this morning but physically a bit aching and starting to feel just an ounce of physical tiredness. Oh well one piece at a time.
This morning piece was a new one for me. A high intensity interval session with very little rest. I had no idea of pacing so thought I would go off reasonably hard and accept that it would soon bite. That was the idea though; I needed to be working in an uncomfortable state, ideally under 2k pace.
I took an extended warm up and rowed out to 6km with the usual bursts. A short break then into the piece.
What I liked was that it wasn’t horrific but was bloody hard work if that makes sense?! The rest periods just weren’t long enough to gather any thoughts about stopping and the session is over quite quickly.
As always I kept telling myself to sit up and be strong, long and efficient. I felt I kept the rate up well and was consistent – pacing seems to be ok as there wasn’t anything left at the end and the legs were biting.
Oh and I did it twice by the way – which was nice!
Took 4km on the bike to cool down.
(2x) 45 secs on (20 secs rest) x10
(8 minutes rest between 2 sets)
1.31.3 r33
1.31.9 r33
Need to rest now as I have some more work to do tonight.
Another piece, 3x2k – just get on with it (Friday)
After this mornings session I got home, had some lunch and got an hour or so sleep.
Always a bit nasty when you wake up knowing there is more work to be done. Looking outside it looked cold and wet but got my kit on and headed out for a steady warm up.
Next session was some AT work. The worst part was the warm up as I sat in my dark gloomy garage with very little light and watching the flood water under me! Gathered my thoughts and set off. Just 3km or so with 1 controlled burst then off we go:-
3x2km (5r) @85% r26
ave/500m 1.41.7
1.40.6
1.42.1
1.42.4
Will get some stretching done now and eat. Another punishing piece tomorrow.
Bailey 1 Osborne 0 – 4 x 750m (3r) (Saturday)
The word of the week is ‘unpleasant’.
Having spoken to the boss this morning checking up on general feelings and fatigue levels (boots fitting, mail getting through etc), the broad consensus was that I am feeling pretty good. The careful eye on fatigue levels comes because of a tough week of intensity training. With one more to push today Q’s thought was I would be rather tired and pace may be slower than normal (it turns out he was bob on and I was around 1 second/500m down). Because of this it was not to be the usual pace indicator for a 2k that we often look at – today was just more stress on the body and to ask for more adaptations.
So looking back through some of my previous 750’s blogs (which haven’t been rowed for nearly 2 months) I found a pattern of words appearing – pain, suffer, discomfort, suffocate etc. Oh yea I remember now – these are a right bugger!
Having had a good sleep and a lazy morning I ventured out into the cold garage and set up some music and looked to set the place alight with a good row. The normal warm up of around 5km went nice as I set myself up for action.
The first set went ok up until around the last third when without warning the handle got heavy the legs were thinking other wise and I was starting to use my arms to really find the pace. I giggled in the 3 minute rest period that followed, giggling that Q always seems to hit the nail on the head. I knew it would be slower than a normal session as I set myself ready to go for the next set.
This set was horrible from the off. No rhythm, slumping, heavy, legs not playing, really not fun. There was no giggling in this next rest period – I sat contemplating the best plan to get through the piece. I was worried this would turn into survival mode as I readied myself to go again.
In the third I reminded myself it was just training and settled for a better rhythm and really tried to improve my stroke instead of looking like I was just going through the motions.
The final set was much the same and even though I was suffering on my own, I put on my poker face and tried to sit and look like I was in control – small mind games to try and trick my body all was well. I decided to finish steady and strong as opposed to burying it just to try and nick a second or two and really tried to compose myself on finishing.
On finishing I sat for 30 seconds or so and then rowed out a couple of km without getting up. A short walk to finish the cool down and then home for tea and biscuits.
After stretching I felt pretty rough and have spent the last few hours lying on the sofa and eating.
A rest day tomorrow which I am very looking forward to and then an easy day on Monday. Just one more hard piece before a small taper going into the English Championships.
Thus far feeling good about race plans and pulling a good time next Sunday – We’ll see.
4x750m (3r)
ave/500m 1.32.4 r33
1.32.0
1.32.9
1.32.6
1.32.3
