10 x 100m on 2 mins rest, power cleans

Tonight was a power session, aiming to condition the body for a max 300m on the indoor rowing machine in the next few weeks.

2000m warm up as usual, pootling along at 24 strokes per minute to get the heart rate up and the muscles ready. 1:59 pace, heart rising slowly to 146 at the end. Felt good tonight and it dropped very quickly back under 100 which is a good sign (I think?).

Main session - 10 x 100m with 2 mins rest between and aiming for a hard standing start and then 'cruise' at 1:12 pace at around 50 strokes per minute until the clock stops. I must have planned the rest periods just right because it was stating to get hard at number 5 yet only in the last one with 30m to go did I start to really struggle.

1 - 14.8s - 1:14.0 - r49 - ehr 142
2 - 14.9s - 1:14.5 - r44 - ehr 140
3 - 14.8s - 1:14.0 - r49 - ehr 143
4 - 14.8s - 1:14.0 - r49 - ehr 144
5 - 14.9s - 1:14.5 - r48 - ehr 145
6 - 14.8s - 1:14.0 - r49 - ehr 144
7 - 14.8s - 1:14.0 - r53 - ehr 146
8 - 14.7s - 1:13.5 - r53 - ehr 148
9 - 14.8s - 1:14.0 - r53 - ehr 151
10-14.7s - 1:13.5 - r53 - ehr 154

average - 1:14.0 - r50

Happy to get all under 1:15 comfortably. Next time will aim for 1:13.5 average.

Power Cleans

10 x 60kg
1 x 90kg
110kg - PB attempt - body said no! Turned into a very quick deadlift instead as the arms stayed straight and locked out.... involuntary refusal!

Back to the erg for a couple of 30 second bursts at 20 strokes per minute (10 strokes) at max power.

30s - 166m - 1:30.3 - r20 max drag (heavy and strong)
30s - 166m - 1:30.3 - r20 drag factor 100 (fast and explosive)

Interesting that I hit the same pace at both max and minimum (pretty much) drag factors with two different styles of stroke. I prefered the low drag one to be fair, felt like I could do a few more, less of a drain on the muscles.

Lactic death

Time to get stuck into this lactic tolerance session and see how things are.

15 reps of 200m with 2 mins rest between each rep, faster than 1k pace, slower than 500m pace.





Having read Kev and Pete's reports, 1:27 looked like a decent target. Then, there was Jon Bone's...surely I had to try and get within 5 seconds of him, despite being the world class performer he is.

2k wu 1:58.9

 

15 x 200m on 2 mins rest - 8:34.7 - 1:25.7 - r35

I felt good for the first few, as you do, and started negative splitting but too much each time. 15 reps is not 8 reps...! Worked very hard right to the end. In fact, despite the last 3 being slower, I worked harder - it's just that the legs, arms, back and everything failed with 50m to go each time no matter how much I willed them to work!

Had a very strong headache from #13 onwards and had to take a detour out the fire exit 3 mins after finishing for a big chunder. Was very wobbly legged for about 5 mins or so. Pleased with the effort level, and the result was quite handy.

2k wd 2:30 strapless