Days 53 & 54 - A Tale of Two Challenges

After the Half Marathon jolity on Christmas Eve the plan was to do the C2CTC 5k downhill (2k,1.5k,1k,500m each with 1R), the C2UK Challenge Series 5K and a couple of gym sessions this week, but due to general levels of illness (Anita has been fighting off a fever for the past 4 days) on the 2 Challenges have been done - Total 10k each this week.

Firstly the C2CTC (Concept2 Cross Team Challenge) where Anita and I compete for C2TweetCrew.

Anita went first and set some very good times (Though she didn't see it that way):

2K - 8:23.8 PB (Previous PB 8:35) - 2:06.0 Av
1.5K - 6:18.9 - 2:06.3 Av
1K - 4:17.5 SB - 2:08.8 Av
500m - 2:01.9
Total - 21:02.1

She hadn't been feeling particularly well, and suffered a bit from a runaway heart rate during what is a particularly nasty challenge.

Me:

2K - 6:51.0 PB (Previous PB 6:56.5) - 1:42.7 Av
1.5K - 5:15.4 - 1:45.1 Av
1K - 3:32.0 SB - 1:46.0 Av
500m - 1:38.2
Total - 17:16.6

I lost it in the arms (I haven't done enough metres this month) from 500m into the 1.5k and struggled to keep the time respectable.

Currently we are both in the 2nd C2TC boat for December.

Onto earlier today - the 5K for the C2UK Challenge Series.

I went first and set a 17:53.9 PB (1:47.4), previous best 18:29.7. I feel a bit disappointed as my November Challenge Series of 6344m was at 1:47.6, so I wanted at 1:46 av - again not enough metres this month, which I plan to remedy in January for the Virtual Team Challenge (Rack up as many metres as possible in January for your team)

Anita then set an amazing 21:39.2 PB (2:09.9), Previous PB 22:46.4 (2:16.6)!!!!!!!! She is much happier when she can maintain her HR, and indeed she was at 2:11.5 at halfway and Neg-Splited her way to a sub 2:10 average, which is a massive milestone.

We may or may not retry the C2CTC tomorrow AM, but in the PM I'm going for a dip in the River Stour (Top of Essex) with a few mad friends, current water Temp 10C, but the ambient temp tomorrow should be 12C - It could be a lot worse on December 31st at 52N :)

http://maps.google.co.uk/maps?hl=en&q=Wrabness&gs_upl=&bav=on.2,or.r_gc.r_pw.,cf.osb&biw=1366&bih=643&ion=1&um=1&ie=UTF-8&hq=&hnear=0x47d974abf5b46aad:0x167e8ebc38f87fc7,Wrabness,+Essex&gl=uk&ei=wET-Tr6-L5D48QO9hYCyAQ&sa=X&oi=geocode_result&ct=image&resnum=2&ved=0CD4Q8gEwAQ

Cumulative Metres since 3rd October: 1706329m (1060.5 miles)

The Journey:

Start - Topnotch Gym Colchester CO4 9ES
Finish - Völs, Tyrol, Austria http://en.wikipedia.org/wiki/V%C3%B6ls,_Tyrol

Day 52 - HM

A Half Marathon 21097m for us both today, followed by a lovely afternoon and evening of films, food and Poker with some amazing people in Colchester.

First - Anita came in at a 2:17 average for her first ever HM - 1:36.22.6, good for 10th on the 40-49 Hvt Ladies World Rankings this season!!!! This was at an average 23 spm. She was steady at 2:16.9 until 5k left, slipped very slightly to 2:17.2 before she muscled it down to 2:17.0 at the end. She came out of this fairly unscathed, with only the normal aches and pains. Amazing Rowing!!!

Her PB graph (plot v 500m split times) looks like this:

Her HM pace is faster than everything after and including her 30 minute pace!!!! There's plenty of PB's to be set in April and updating of her Nonathlon Score (www.nonathlon.com)

I came in with a 1:54.1 average for my second HM ever - 1:20:14.6, previous PB 1:24:01.6 so a good 3:47 quicker than my first HM over 3 years ago. I averaged 1:52.9 until 5k left, when my bugbear the numb bum came into play and made things really uncomfortable. Constant re-positioning really effected everything, and I was a little bit annoyed as I'd already done all the hard work for a sub 1:19 time.

As it is I am really pleased with it, as I'm following the same progression as Anita with the times:

 Same for me, faster HM than everything from 30 minutes inclusive.

Now for the Full Marathon in 2 weeks, with a couple of different 5k pieces in between and some easy taper sessions in weeks 13 and 14 of the Eddie Fletcher Plan.

Anita: 21097m
Andy: 21097m
Cumulative: 1657969m (1030 miles)

The Journey:

Start - Topnotch Gym Colchester CO4 9ES
Finish - Gschnallenhöfe, Imst, Austria http://www.panoramio.com/photo/55816474

Day 51 - Leaving it all in the gym!

3 20' Intervals tonight, 2:24,2:17 and 2:20 for Anita, 2:00, 1:54 and 1:57 for me, 2R.

A difficult one tonight - Both of us sweated more than we ever have done before and the heart rates were definitely high on the 2nd and 3rd intervals.

I went down the route of going 1s/500m quicker for 18 minutes, and allowing myself a 'rest' in the last 2 minutes with a pace 9s below the average for the piece.

On the 2nd interval I kept it sub 1:52.5 for the first 15 minutes (>4000m, which is one of my favourite targets going back to when I started on the indoor rower) - It hurt a lot more than it should have!!!

For Anita tonight was described as 'Mind Over Matter' - She suffered from the Handle-Down demons after the end of the 2nd interval, but toughed it out yet again to complete all the intervals - I've said it before but I'm very proud of how she is managing with all the metres.

We're now coming to the end of the C2 holiday challenge - Just Friday's hour and a HM on Saturday to go - but both of us will finish over the 200km target - The C2TweetCrew (Our Affiliation on the C2 website) currently have 18 members over the 100km threshold!!!!!!

Lastly we passed 1000 miles together tonight since the start of our training on 3rd October :)

Anita: 12836m
Andy: 15395m
Cumulative: 1615775m (1004.2 miles)

The Journey

Start - Topnotch Gym, Colchester,
Finish - Sankt Christoph am Arlberg, Vorarlberg, Austria http://www.stantonamarlberg.com/en/home/index.html

Day 50 - Tough, but worth it!

4 lots of 15' 4R tonight, 6'/9' split, 2:14/2:24 Anita, 1:51/2:00 for me.

The 1st interval went smoothly, the power was there and the heart rate stayed nice and controlled. After that however it got very tough - the spm for my pieces were 23, 24, 25 and 26, but on the last I tried to maintain a decent spm purely as a test, and hit the last minute at 1:40 splits. It really feels I've fallen off my peak with only 4 sessions in the last 2 weeks (After 5 sessions per week for the 9 weeks beforehand) but I'm set on getting back to that peak ASAP, with a cheeky little HM on Christmas Eve.

Anita completed all the intervals but has said the same thing - It was really tough. A decent percentage of Erging is definitely in the head, and we both are prepared to tough it out to get to where we need to be - 100km in a single session :)

Anita - 13044m
Andy - 15673m
Cumulative - 1587544m (986.7 miles)

The Journey:
Start - Topnotch Gym Colchester - CO4 9ES
Finish - Braz, Vorarlberg, Austria http://www.youtube.com/watch?v=Hq_a28r8loA

Day 49 - Back on it :)

A fresh start of sorts today, 2 lots of 30', 3R - 2:27 for Anita, 2:03 for me.

Anita found this all very easy, completing the distance at 18 spm and 15(!)spm respectively, the strong slow stroke rate a way to get her heart rate up a little bit :)

I also found this OK apart from the numb bum again (I'm using a big towel on the longer rows), and on the second interval did the first 12 minutes sub 1:52 @ 22spm; a small test after the fail last Wednesday.

We both felt remarkably excited about getting back into the rowing routine today, which can only bode well for the future, and Anita said she got quite animated discussing erging with a work colleague earlier, and was worried about becoming a rowing bore :) As if that's possible :)

Anita: 12249m
Andy: 14637m

Cumulative: 1558827m (968.8 miles)

The Journey:
Start - Topnotch Gym Colchester, CO4 9ES
Finish - Feldkirch, Vorarlberg, Austria http://en.wikipedia.org/wiki/Feldkirch,_Vorarlberg

Day 48 - Wednesday Win for Anita, Woe for me.....

A planned 3 30' intervals on Wednesday night, 2:24, 2:16, 2:24 for Anita, 2:00, 1:54 and 2:00 for me - 3R

The first interval went Ok-ish for both of us - we've both been feeling rundown as we've just been so busy on the run-up to Christmas but it was still good to sit down and row for 30 minutes at a reasonable pace.

The second interval however was a very mixed bag. Anita rowed a 2:16.9 for a PB 30', but did say it was very tough (This for someone who rowed a 2:10.9 to 6344m not too long ago) whereas I hit the wall.

Not wanting to make excuses but 'The Perfect Storm' occurred for me:

1. Felt ill anyway
2. Forgot my gloves (Starts to hurt my hand due to me grip, plus I never seem to be able to get the power down at the same stroke rate)
3 My earphones gave up on me.

As such I maintained 1:53 for about 16 minutes, but it was then my arms fell off, plus my spm were too high and my heart rate became unmanageable ( Again I did a 1:476 for 6344m not too long ago) so I handled-down at 5k (19:40), and rowed a slow 2k (9:03) beside Anita as she was rowing towards her PB.

We decided to not do the 3rd interval as we both felt pretty spent :)

That's it for this week - We have Anita's sister over from Michigan for the weekend, and her youngest is overnighting tonight so we'll be having a lovely festive time of it.

However the plan stands for next week - Week 12 and the final normal week of the 14 leading to the first Marathon, with a HM piece (Anita's never done a HM attempt, me only once) on Christmas Eve, setting us in good stead for the 2 taper weeks of the plan.

I will also be doing a short weekly round-up on the Concept2 UK website (www.concept2.co.uk) of our progress, so expect to see this in the coming weeks

Day 47 - Ending a strange week with some endurance

After a very busy week for us both (2 Dentist Appointments, 1 Hospital Appointment, 2 Christmas Meals) we didn't get the chance to row on Tuesday, Wednesday or Friday, so i decided today was a good day to really test ourselves over a nice long row:

4 x 40', 4R, planned 3 x 2:27 for Anita, 3 x 2:03 for me and a low-as-you-can last interval, between 2hrs and 2hrs 40 of rowing to really test where we are.

After some really good advice from Stu Thorp and Trevor de Koekkoek of the C2Tweetcrew regarding nutrition and hydration for the row we had as much Porridge we could eat (Not that much in the end, Porridge always does that to me), with a Banana, Energy Gel and Glucose Tablet during the row.

I found the first 3 intervals (up to 2 hours) fairly uneventful, apart from a slight numb bum (had the C2 seat pad and a Towel on the seat today), then stepped it up for a 1:57 average, passing 10k at 39:05 in the last interval, giving me a grand total of 39529m for the session.

Now to Ms Wells - Again the first 3 intervals were unremarkable, with just slight aches and pains but nothing special. Onto the last 40 minutes, where Anita rowed a 2:17.0!!! Putting this into perspective, rowing between 2 hours and 2 hours 40 minutes her av/500m against a few of her current PB's:

5k PB 2:16.6 (+0.4s/500m v today's last interval)
6k PB 2:16.1 (+0.9s)
30' PB 2:17.4 (-0.4s!!!)
10k PB 2:19.5 (-2.5s, if she'd rowed for another c. 6 minutes!!!!!!!)

Absolutely amazing! She is a complete rowing monster with amazing mental toughness. 33261m for her for the session

Plus she also passed 1MM lifetime in her 3rd interval today!! And we together passed 1.5MM since we started this plan on 3rd Oct.

Next week - Back to normal with the hard week of the last Eddie Fletcher cycle, plus 4 x 45' on Saturday for our first 3hr row :)

Anita: 33261m
Andy: 39529m

Cumulative: 1504614m (935.12 miles)

The Journey:
Start: Topnotch Gym, Colchester CO4 9ES
Finish: Rietli, Muhlehorn, Switzerland http://en.wikipedia.org/wiki/M%C3%BChlehorn

Day 46 - Stepping it up again :)

2 lots of 40 minutes today, 2:27 for Anita, 2:03 for me, 4R

Some interesting physiological differences today for me - In the last 20 minutes I actually started to get cold!!! I sweated a bit less than usual tonight, but definitely took on as much liquid during both the day and the workout as I usually do.

Yesterday was a pretty protein-rich day, having been to the famous Company Shed in West Mersea (http://www.guardian.co.uk/lifeandstyle/2007/sep/23/foodanddrink.restaurants) with our close friend-down-from-London Beth, her partner Michelle and their crazy Staffy Chana. The seafood there is simple and amazing, and after a 3 mile walk it really hit the spot :) I just wonder if the visit affected me today (Though performance-wise I felt fine)

Anita has achy arms this evening - She was rowing at 18-20 spm, but it was only afterwards that she started to feel it.

We've a very busy week this week, with both of us at Christmas Parties on Friday, so Saturday is now planned to be 40 min WU 2:27 Anita, 2:03 me, 4 x 15 intervals 7'/8' split 2:14/2:24 Anita, 1:51/2:00 me, 40 min CD 2:27 Anita, 2:03 me - Anita will be around 34km, 40.6km for me :)

Also nice to see this evening 11 c2tweeters are on the Holiday Challenge Honour Board :)

Anita: 16331m
Andy: 19519m

Cumulative: 1431824m (889.9 miles)

The Journey:
Start - Topnotch Gym, Colchester CO4 9ES
Finish - Petersort, Morschach, Switzerland - http://en.wikipedia.org/wiki/Morschach

Day 45 - Week 9 Done, and Stewart Lee :)

2 Lots of 30' yesterday, 2:24 for Anita, 2:03 for me, 3R

Nice easy, slow fat-burner yesterday morning, all at 22 spm for both of us, now not quite restful but near-too, all at an easy conversational pace if you're in a chatty mood :) We both got a good night sleep on Friday which helps :)

We both are very conscious about how much hydration will be important on the long rows, because even on these easy rows we are sweating buckets!!! For Anita this is a bit of a novelty, because as she has become fitter she has started to sweat more - a bona fide physiological change.

We then went down to London to see Stewart Lee in Carpet Remnant World (http://leicestersquaretheatre.ticketsolve.com/shows/126516643/events) which was absolutely hilarious, and also got a signed copy of the transcript of one of his earlier shows, "If You Prefer A Milder Comedian", thanks to Anita :)

Yesterday:
Anita: 12249m
Andy: 14639m

Cumulative - Since 3rd Oct
Anita: 636412m (395.5 miles)
Andy: 759562m (472 miles)
Both: 1395974m (867.6 miles)

The Journey:
Start: Topnotch Gym Colchester CO4 9ES
Finish: Pfaffensprung, Wassen, Switzerland http://www.maplandia.com/switzerland/zentralschweiz/uri/pfaffensprung/

Day 44 - End of a long week

4 lots of 15 today, 9'/6' split, 2:14/2:24 for Anita, 1:51/2:00 for me, 4R.

Both of us have had a long tiring week this week, with early starts (5am for me) and some late evenings, and as such tonight was quite difficult.

I felt the lack of energy tonight, with the 6' at 1:51 4 times feeling tough at times. I try to lose myself in something at that point, either music or whatever is going on around me at the gym at the time.

We both hit all our targets, but Anita felt it as well tonight.

Anita: 12969m
Andy: 15629m

Cumulative: 1369086m (850.9 miles)

The Journey:
Start: Topnotch Gym, Colchester, Essex, CO4 9ES
Finish: Oberalpenstafel, Oberwald, Switzerland http://www.summitpost.org/ski-route/162566

Day 43 - A call to arms....

After a call to arms for the C2TweetCrew by Johan today's plan changed slightly - 3 lots of 20 mins, 2:24, 2:17 and 2:20 for Anita, 2:00, 1:54 and 1:57 for me, 2R, at the gym followed by the C2CTC 4x200m 1R challenge for November when we got home.

The 20 minute pieces tend to be quite hard, being the 3rd of 3 training days, and also including quite a quick interval as the 2nd of the 3 20's. Tonight wasn't too bad, but the impending unknown 4x200m challenge piece definitely made me try to reserve some energy. Anita also felt the session was quite hard, and lacked energy, but knocked out the distance as she always does - all the targets were met.

After the short journey home (20 minute drive) we both put our attempts in for the team challenge (Later I was made aware that I had put Anita in as a man at signup - Oh how we laughed :s)

4 x 200m is a bit of an unknown for me - I don't really know how to properly sprint on the rower so I gave it a fly and die - Started out way to fast and suffered in the final 2 intervals but was happy with it nonetheless, especially as it was after 15.4km of rowing already this evening (Video at x4 speed so you don't get too bored!)

2:15.4 at 1:24.6 average - Not too bad but sub 2:10 would be a possibility if I was fresh

Then Anita's turn :) She openly admits to not liking sprinting, but I think she did superbly.

2:49.6 at 1:46.0 average!!!!! Not bad again after 12.8km

Anita: 12836m + 800m C2CTC = 13636m
Andy: 15395m + 800m C2CTC = 16195m

Cumulative: 1340488m (833 miles)

The Journey:

Start: Topnotch Gym, Colchester, Essex
Finish: Niederwald, Goms, Valais http://en.wikipedia.org/wiki/Niederwald,_Switzerland

Day 42 - Anita strays to a PB.....

4 lots of 15 mins tonight, split into 6'/9' portions, 2:14/2:24 for Anita, 1:51/2:00 for me, 4R

Not particularly enjoyable for me tonight as I felt a lack of energy, but it was still nice after work to be able to get on the erg and row. I hit all the targets, but again the 3rd interval felt the most difficult (Psychological more than anything else now - still got an interval left to do at that point).

Anita however is going from strength to strength, and now lets herself have a blow out on the last interval of the 4-interval days. Tonight she broke her 15 minute PB (was a single piece 3375m (2:13.4), now 3402 (2:12.3)) ON THE 4TH OF 4 INTERVALS!!!!!

Obviously I had to tell her off for straying from the plan afterwards :)

Anita: 13184m
Andy: 15639m

Cumulative: 1310657m (814.6 miles)

The Journey:
Start: Topnotch Gym, Colchester, Essex, England CO4 9ES
Finish: Brigerbad, Brig-Glis, Valais, Switzerland http://en.wikipedia.org/wiki/Brig,_Switzerland

Day 41 - The Calm after the storm :)

2 lots of 30 mins tonight, 2:27 for Anita, 2:03 for me, 3R (1s/500m quicker than the last 4 weeks).

After yesterday's 6344m blast today was a nice sedate hour of UT1/2 intensity rowing. Possibly because yesterday was such a landmark it felt a lot easier than ever before, for the both of us, and that an hour is a bit of a cheat :) Anita says she feels like she should be doing more, but I'm of the ilk that Eddie Fletcher knows what he's doing, and though I've modified the plan slightly (Up the pace by 1s/500m on all pieces every 4 weeks) I don't want to diverge from it - It's produced some pretty phenomenal results so far at relatively short distances :)

Anita: 12249m
Andy: 14639m

Cumulative (Since 3rd Oct): 1281834m (796.7 miles)

The Journey:
Start - Topnotch Gym, Colchester CO11 2TR
Finish - L'Ermitage, Loèche, Switzerland

Rest Day - The Joe Simpson 6344m Challenge :)

The November Challenge Series piece today - A torturous 6344m one-off piece.

Prior to this challenge Anita's best 6K time ever was 2:16.1 average (Actually faster than her 5k split), mine was 1:51.9.

Anita did a 10 min WU row beforehand, then this was what followed (Sped up to x64 speed)

Absolutely amazing!!! 27:39 (2:10.8 - 5.3s/500m better than her 6K PB!!!!, and 21s better than her targeted 28 minutes!!) The 572km rowing done since 3rd October on the Eddie Fletcher plan has really payed dividends already!!!

Then I stepped up (Or is that sat down :)) with the unenviable task of trying to match what Anita had just done. After a quick 5 min WU I got to it.

22:46.0 (1:47.6), 4.3s better than my 6K PB split (1:51.9) - Ecstatic isn't the word!!!! This is at a current 127kg as well (184cm, just over 6ft).

The rowing is really changing my body - I can for instance comfortably get into a UK Large T-Shirt now, yet I'm 19st 13lb!!! It would be very interesting to do a body-fat test now, as my vital stats are now far smaller than most people of my weight. I've always been a sporty type (Played county/area level at Soccer & cricket in my youth, as well as holding throwing records still) so I think I've always had the potential to do this, just needed a Concept2 and a training plan to do it, plus an amazing fiancee to train with :)

Anita (5"9') has an ideal build for a rower; tall with long, strong limbs, and this training is really bringing out the athlete in her, but she is seeing the same sort of changes I am (Not too much weight loss, but decent inch loss), and is easily a UK size 14 at 84kg!! Think we'll start cross-training after Christmas on the lead up to the 100km, and it will be interesting to see if we maintain weight on what is a very moderate calorie regime (1800 for Anita, about 3k for me)

Day 40 - 8 weeks done and a birthday

2 lots of 30 minutes to end week 8 and the 2nd of the 4 week rotations in the Eddie Fletcher Marathon Plan - 2:28 for Anita, 2:04 for me, 3R

I woke up 1 year older this morning (now 32) and to celebrate Anita and I went to lunch with my prospective father-in-law, Paul, at a lovely Thai restaurant in Witham.

Before this we did the 2 30 minute pieces, Anita describing it as a warm up, then warm down, whilst watching Saturday Kitchen on the monitor in the Gym.

We are now both rowing fit, after 1.2MM together in 8 weeks, so these saturday pieces feel very easy, which is good considering we'll row about 14 (me) and 18(Anita) back to back in  March,

I'm a Management Information Analyst by day, so below is a graph of what the Eddie Fletcher Plan looks like, plotted by Metres  Rowed/Day:

Smooth this out and it would almost resemble a heart beat trace :)

Challenge Series 6344m tomorrow - Looking forward to it :)

Anita: 12167m - 565781m cumulative (351.6 miles)
Andy: 14519m - 676477m cumulative (420.4 miles)

Total - 1242258m (772 miles)

The Journey:
Start: Topnotch Gym, Colchester CO4 9ES
Via: La Tzoumaz (Our Honeymoon Destination :))
Finish: Riddes, Martigny, Valais, Switzerland http://en.wikipedia.org/wiki/Riddes

Day 39 - A little test for Sunday :)

A repeat of Tuesday today - 4 lots of 15 mins, 6'/9' split, 2:15/2:25 for Anita, 1:52/2:01 for Me, 4R.

Much of a muchness tonight for the first 3 intervals; Anita wasn't feeling particularly well but she stuck to the task brilliantly.

Then the 4th Interval - I think we both thought he same thing - use it as a bit of a tester for the 6344m Concept2.co.uk Challenge Series November piece.

Anita ended up with a 2:14 average for the 15 mins, First 6 minutes near 2:12, down to 2:25-2:20 for the next 5, then racked it down towards 2:10 over the last 4 minutes, into the 1:57 region for the last 30 secs - Again she is showing how strong she is now, and at 5"9' she is blessed with long levers leading to a lovely technique.

I ended up with a 1:50.7 average, and like Anita did the 2nd furthest distance ever in a 15 minute piece I've ever done, but with some large pace changes.

For the first 6 minutes I was alternating 1:47 minutes with 1:52 minutes, went down to 2:00 for 3 minutes, then from 5 minutes out went down to 1:47, towards 1:45 with 2 minutes left, then into the low 1:30's for the last minute - 4062m in 15 mins for me, 3358m for Anita :) I think we're both ready for the Challenge Series now - If we can do what we did during rowing minutes 45 to 60, then after a Warm Up she should be able to sustain a really good pace for the whole 23/28 minutes :)

Anita: 13110m
Andy: 15653m

Cumulative: 1215572m (755.5 miles)

The Journey:

Start: Topnotch Gym, Colchester CO4 9ES
Finish: Mazembroz, Valais, Switzerland http://www.alltravels.com/switzerland/valais/mazembroz-577306

Day 38 - Keeping us honest :)

3 lots of 20 mins today, 2:25, 2:18, 2:21 for Anita, 2:01, 1:55, 1:58 for me, 2R.

Nice and easy again today to start with, with an nice slow(ish) 20 mins, followed by the fast piece, then a warm-down.

Anita - "I felt like I'd done a work-out, even though it was only an hour".

Wednesdays to me are the most difficult pieces we do on this plan, with the middle 20/30 minute piece  a real good blow-out. It's nice to now be able to comfortably sustain 1:52 for 15 minutes, before letting the pace drop off towards 1:55 over the last 5 minutes. I now consider 1:55 a HM pace for me (1:20), and will be trying to go below that on Christmas Eve :) For Anita I think 2:22 is achievable now for a sub 1:40, which would be amazing :)

Anita: 12745m
Andy: 15266m

Cumulative: 1186809m (737.6 miles)

The Journey:

Start: Topnotch Gym Colchester CO4 9ES
Finish: Aigle, Vaud, Switzerland http://en.wikipedia.org/wiki/Aigle

Day 37 - Cheat Week :)

4 Lots of 15 mins tonight, 6'/9' split, 2:15/2:25 for Anita, 1:52/2:01 for me, 4R.

Anita now regards an hour of rowing as "Cheating" - It doesn't seem enough :) We are both well ahead of the training plan with regards to how easy it feels, which can only mean Mr Fletcher's plan is a resounding success, and the minor amendment I made to it before the start (Increase pace by 1' on each piece every 4 week-cycle) seems to be pushing our fitness levels up even quicker.

I can honestly say I've not felt this fit since Uni (Where I was playing Football (Soccer) 7 days a week) some 12 years ago, Anita says she is fitter than at any time in her adult life, and compared to 2 years ago (When both Anita & I set most of our current PB's) both Anita and I are streets ahead - Last week I PB'd on the 30 mins on the 2nd of my 3 30 min pieces on the day, and Anita's last 25 minute piece last Friday (Out of 3) was at a lower pace than her best ever 5k, even though she rowed for 2 minutes more.

We both now end the 4 piece Tuesday/Most Fridays with a sharp interval - My 1:52 6' ended up nearer 1:47, Anita's 2:15 6' nearer 2:11 - I'm very proud of what Anita is achieving, and looking forward very much to a lifetime with her, staying fit on the Concept2 :)

Anita: 13074m
Andy: 15500m

Cumulative: 1158798m (720 miles)

The Journey:
Start - Topnotch Gym, Colchester, CO4 9ES
Via:
Calais
Reims
Troyes
Dijon
Geneva
Finish - Chardonne, Riviera-Pays-D'Enhaut, Vaud, Switzerland

Day 36 - A Cheeky little Hour....

2 lots of 30 mins tonight - 2:28 for Anita, 2:04 for me, 3R.

A nice easy fat burner tonight - After a very full-on day at work it was nice to get on the Concept2 and just row.

We're both finding weeks 1 and 4 of the plan (Lower Intensity) quite easy now, as our strength and endurance keep on increasing.

Anita kept to a nice low SR (About 20), whereas in the 2nd 30' I changed it up a bit, with slow and fast intervals, 1:45 for 3 minutes, back to 2:07, then 1 minute at 1:35, back to 2:08 and so on

Really looking forward to Sunday and having a good go at the 6344m Concept2.co.uk Challenge Series piece for November, As secretly Anita is as well :)

Anita: 12166m
Andy: 14521m

Cumulative: 1130224m (702.4 miles)

The Journey:

Start - Topnotch Gym Colchester
Finish - Echandens, Morges, Vaud, Switzerland http://en.wikipedia.org/wiki/Echandens

Day 35 - Another week done, another week closer to the 100km

2 lots of 45 mins to end week 7, the second intense week of the 14 week cycle; 2:28 for Anita, 2:04 for me, 4.5R

The Saturday row is a nice long, relatively low-intensity row, but its still 90 minutes worth of rowing, so it's more a psychological test than physical now.

Anita is finding her physiology is changing - she always used to suffer from overheating during exercise. Now she perspires (no, sweats :)) more, but is regulating her body temperature much more efficiently than before, a sign of improving fitness. She also used to lose her breath during exercise, this doesn't happen anywhere near as much as before, only during intense (Sub 2:00) rowing. Psychologically she deals with the time aspect better than I do, and his happy with her music.

After every session now (1 hour being the shortest) I'm absolutely drenched in sweat, but within an hour (After we've got home and showered) I get the endorphin rush, which usually tides me over for about 2 hours before food energy kicks in. One thing I'm starting to realise through experience is the food choice prior to exercise is massively important - I need lots of Carbs/Natural Sugars. Today I had Scrambled Egg./Toast for breakfast, and suffered in the last 15 minutes (75 to 90 minutes) because of it. High carb breakfasts or lunches always allow me to exert myself to the fullest in rowing sessions, but low carb meals afterwards (high protein) are seeming to be the way forward for weight loss.

Lastly, I passed 1MM lifetime today (601018m since October 3rd this year), and expect to go past 2MM in February 2012. Anita has another couple of weeks to her first MM :)

Anita: 18249m
Andy: 21780m

Cumulative:
Anita: 502019m (312.3 miles)
Andy: 601018m (373.5 miles)
Total: 1103537m (685.8 miles)

Journey:
Start: Topnotch Gym, Colchester CO4 9ES
Finish: Chavannes-de-Bogis, Vaud, Switzerland http://en.wikipedia.org/wiki/Chavannes-de-Bogis

Day 34 - More progress on TFI Friday.....

3 lots of 25 mins tonight, each 25' split into 8'/17', Anita at 2:15/2:25 and me at 1:52/2:01

Had a bit of a dodgy tum tonight, which led to a bit of discomfort (Plus having to get off to move the towel that I was sitting on after 9 mins in the first piece - took about 15 seconds or so) but the pieces themselves weren't particularly difficult. Effectively I did the 6344m challenge series piece for November 3 times under 25 mins (the 3rd time in 24:20), having decided to blow the cobwebs out in the last 5 minutes of the 3rd piece (Sub 1:45 for 4 of the minutes)

Anita is just getting better and better, easily doing the 3 pieces, the last one in a 2:16.5 average overall. Her best ever 5000m was a 2:16.6 average (22:46) - She did a faster pace than her best ever 5000m for 2:14 longer, whilst following (to a point) the 2:15/2:25 setup above. 2:20 HM possibilities, planned for Christmas Eve :)

Anita: 16210m
Andy: 19248m (Lifetime 999686m :))

Cumulative: 1063508m (661 miles)

The Journey:
Start: Topnotch Gym Colchester CO4 9ES
Finish: Saint-Julien-en-Genevois, Haute-Savoie, France http://en.wikipedia.org/wiki/Saint-Julien-en-Genevois

Day 33 - Self Harm Wednesday, and an important landmark

3 lots of 30' tonight, 2:25, 2:18 (Fastest this year) and 2:25 for Anita, 2:01, 1:55 (Fastest this year) and 2:01 for me, 3R

Anita's words are - "The 1st one hurt, the 2nd one really hurt and I resigned myself to just getting the 3rd one done" - As it is she completed everything, and her middle 30 ' was her 2nd fastest ever (2:17.9), in the middle of 2 other 30' pieces!!!!! Another piece to log on Nonathlon :)

I didn't feel too bad (My left glute is still causing issues down my left leg, even though I sat on a towel tonight) and the first piece went OK. Then with the 2nd piece I set out nice and hard, had some good music come on the mp3 and was at 1:53 with only 8 minutes left. I decided to let the time bleed away until it got to 1:54.2 (My best ever was 1:54.3), and it hit 1:54.2 with 20 seconds left. As such I hit a PB in the middle of 2 other 30 minute rows :) Feeling a little bit big headed :)

Lastly we passed 1MM Cumulative tonight just into our 2nd 30' piece, so passed 1MM in 32.35(ish) sessions, in 74 hours 50 minutes, a 2:14.7 average.

Anita: 18940m
Andy: 22764m

Cumulative: 1028050m (638.9 miles)

The Journey:

Start: Topnotch Gym Colchester CO4 9ES
Finish: Saint-Germain-de-Joux, Ain, France http://en.wikipedia.org/wiki/Saint-Germain-de-Joux

Day 32 - Sprints after a day of databases.............

4 lots of 15 mins tonight, 9' 2:15 and 6' 2:25 for Anita, 9' 1:52 and 6' 2:01 for me, 4R.

Went over to St. Ives in Cambs today to go through the new database/client system schema, and got back to Colchester mid-afternoon, so it wasn't too bad a day considering.

In the first 15' I suffered again from the pressure-point issues in my left glute that I had last night, sapping strength  in my left leg again. For my second piece onwards I sat on my towel, which was a quick remedy. I hit all the targets and more though, so it wasn't anywhere near as big an issue as it was last night over the 90 minutes.

It's getting a bit boring re. Anita - She yet again stormed it, getting faster with every interval, finishing with 3350m (2:14.3) - I think 2:14 av for her 6344m Challenge Series piece is more than doable, if not a bit conservative :)

The biggy tomorrow - 3 lots of 30', including what will be both our fastest 30' of the season so far (2:18 for Anita, 1:55 for me)

Anita: 13228m
Andy: 15752m

Cumulative: 986346m (613 miles) - 1MM cumulative tomorrow, in 32.5 sessions :)

The Journey:

Start: Topnotch Gym, Colchester CO4 9ES
Finish: Pont D'Ain, Ain,. France http://en.wikipedia.org/wiki/Pont-d'Ain

Day 31 - Unexpected Pain..................

2 Lots of 45 minutes tonight, as we enter the 2nd intense week of the Eddie Fletcher Marathon plan - 2:28 for Anita, 2:04 for me 4.5R

Anita yet again rowed brilliantly, 22 strokes/minute across both pieces, with only slight bum ache in the last 5 minutes of the 2nd piece.

I however really did feel it tonight. My feel is that I didn't have enough for lunch or breakfast (Roast veg pasta at lunch, but just not enough of it and as such was in calorie deficit from about halfway through the first piece. Couple that with a severe case of numb bum from about 35 minutes into the first piece, which eventually started my left leg aching and my right foot going numb - It wasn't a brilliant night :(

I stuck at it though, and did the full distance, and feel pretty good now so its not all bad :)

Anita: 18248m
Andy: 21782m

Cumulative: 957366m (595 miles)

The Journey:
Start - Topnotch Gym Colchester, CO4 9ES
Finish - Polliat, Ain, France http://en.wikipedia.org/wiki/Polliat

Day 30 - Walkies then a slow-row

2 lots of 40 minutes today, 2:28' for Anita, 2:04 for me, 4R

We went to our good friend Tracey's early this morning to go for a nice long walk with her and her two beautiful woofers, Stan and Ruby through the beautiful countryside around Wivenhoe Woods and the Colne, which started the day of brilliantly.

Then we got to the gym to do the 2 40 minute pieces, and frankly they were very easy.

Anita did both 2:28' pieces at 18 strokes/min, whilst I had a bit of a mess around.

On the first piece I got to 10 minutes left at an average of 2:02, so went down to 2:10's for the last 10 minutes to get to 2:04 at the end.

On the second piece I did the first 10 minutes at 1:52.9, was at an average of 1:58 at 20 minutes (Meaning a 2:10 for the 2nd half would get me in at 2:04 average), was at 2:00 with 10 minutes left (Meaning a 2:16 for the last 10 would get me in at 2:04), decided at 5 minutes to do a minute at sub 1:40, then really had to mess about at 2:50 and lower to get it down to 2:04 with 11 seconds remaining.

I believe I could now Marathon at sub 2:00m pace, and HM at 1:55 (Best 1:59.5) - Anita could Marathon at 2:25, and HM at 2:22 in my opinion, and we will try the HM a week before the full marathon in early January.

Week 6 done :)

Anita: 16222m (417644m Cumulative, 259.6 miles)
Andy: 19360m (499692m Cumulative (So Close :)), 310.6 miles)

Total Cumulative: 917366m (570.1 miles)

The Journey:

Start: Topnotch Gym, Colchester CO4 9ES
Via: Calais, Reims, Troyes, Dijon
Finish: Saint-Albain, Saone-et-Loire, France http://en.wikipedia.org/wiki/Saint-Albain

Day 29 - Row then a Gig

3 lots of 20 mins on Friday evening, 7' 2:15 and 13' 2:25 for Anita, 7' 1:52 and 13' 2:01 for me, 5R.

We were a bit earlier to the gym than normal (Which was exceptionally quiet at 4:15pm) to get our session done before going out to see Mr B The Gentleman Rhymer (http://www.gentlemanrhymer.com/) at the Colchester Arts Centre (More about that later)

The session was relatively easy (Week 2 of the 4 week pattern of the Eddie Fletcher Marathon plan is ranked as the 2nd hardest) - Anita didn't feel particularly up for it, but still got through it brilliantly, averaging well under the 2:15 for the 3 7' portions of the row. I felt like it was a bit of a walk in the park to be honest.

We finished up there, met up with fellow Marathon trainee (Running this time) James McCullagh, went for a cheeky Chinese Buffet (2 plates for me, but I had just burnt approx 1400 calories) then onto the Arts Centre.

We arrived at 7:15pm, found out that Mr B was not on until 10, but stayed anyway, through some 'Interesting' electronica with videos - Think Aphex Twin/Squarepusher/Autechre/Boards of Canada, which to Jimmy and Anita was a bit like Audio-Warfare, but we stuck it out.

10pm came, Mr. B came on stage, and apart from a few (primarily 1) drunken 'oiks' (in the parlance of chap-hoppery) on the verge of spoiling it, was absolutely immense.

My amazing fiancee (Seriously, no vomiting please) bought me 2 of his albums for my birthday on the way out - An amazing night :)

Anita: 12895m
Andy: 15526m

Cumulative: 866155m (538.3 miles)

The Journey:

Start - Topnotch Gym, Colchester CO4 9ES
Finish - Chaudenay, Saone-et-Loire, France http://en.wikipedia.org/wiki/Chaudenay,_Sa%C3%B4ne-et-Loire

Day 28 - If we could row 500 miles.......

4 lots of 20' tonight, 2R - 2:25, 2:18, 2:21 & 2:25 for Anita, 2:01, 1:55, 1:58n and 2:01 for me.

Quite a nasty one tonight, which is exactly its purpose - to train the body over 80 minutes to try and reduce/flush out lactate.

The first 2 intervals weren't too bad, but 3 and 4 became uncomfortable in both the arms and the legs - Breath & Heart Rate wasn't an issue, just aches :)

Anita says Ouch!!! :) She was surprised about how much she had to exert herself to complete the session due to leaden limbs - Now everything hurts :)

We've passed 500 miles cumulative tonight (As per the title) - Next milestone 1MM cumulative next week.

Anita: 16884m
Andy: 20226m

Cumulative: 837734m (520.66 miles)

The Journey:

Start: Topnotch Gym - Colchester CO4 9ES
Finish: Premeaux-Prissey, Cote D'Or, France http://en.wikipedia.org/wiki/Premeaux-Prissey

Day 27 - Real Progress.....

4 lots of 15' tonight, 4R - 7' 2:15, 8' 2:25 for Anita, 7' 1:52, 8' 2:01 for me.

Very good showing tonight - The 1st interval is rapidly feeling the hardest as we've not really warmed up too much before-hand, but Anita said she is really feeling the difference with regards to her recovery time, with steady breathing even though her heart rate is elevated during the fast 7 minutes. She now has the strength in her arms to the fast 7' at low stroke rates  (22) as well, so she is quickly becoming a rowing monster.

I feel able to do 4 lots of 4k in 15 minutes now - 4k always used to be the benchmark and I've only been over 4k about 4 times before - It all bodes well for the 6344m challenge series piece for November, where I'll be looking for sub-23 minutes, Anita sub-28.

Anita: 13012m
Andy: 15599m

Cumulative: 800624m (497.6 miles)

The Journey:
Start - Topnotch Gym, Colchester CO4 9ES
Finish - Saint-Apollinaire, Cote-d'Or, France http://en.wikipedia.org/wiki/Saint-Apollinaire,_C%C3%B4te-d%27Or

Day 26 - Fat Burn Monday

2 lots of 40' today 4R, 2:28 for Anita, 2:04 for me.

The Monday and Saturday distance pieces in the Eddie Fletcher Marathon plan are now long slow fat burning pieces, with nice easy breathing and quite a low heart rate.

It is also a bit boring if the wrong music comes on! It's also a bit of a pain in the arse, especially for me in my left glute :) definitely getting a seat cover/cushion for the marathon in January.

Anita's words about today's training - 'A walk in the park' - 22 strokes/min and only some minor aches in her knees to show for 80 minutes rowing.

Lastly before the distances Anita lost 1.6kg last week, me 1.3kg :)

Anita: 16223m
Andy: 19361m

Cumulative: 787612m (489.5 miles)

The Journey:
Start - Topnotch Gym, Colchester CO4 9ES
Finish - Bèze, Cote-d'Or, France http://en.wikipedia.org/wiki/B%C3%A8ze

Day 25 - 5 weeks down, 18 to go :)

2 lots of 30 mins today, with 3mins rest between, 2:28 for Anita, 2:04 for me.

The Monday and Saturday dual pieces have become quite easy over the last couple of weeks, both at UT1/2 so good fat burners - http://www.fletchersportscience.co.uk/uploads/img4731d3f5392f41.pdf - The Eddie Fletcher Marathon training plan suggests the 5th session of the week is always optional - Not on my watch :)

Interestingly my hands have really calmed down - the callouses have leveled out, and though my hands are in a state they've rarely been in before there isn't any discomfort doing rowing from them now. My calves however really fasciculate (twitch) on the way home from the gym, and the feeling is like very small electric shocks, almost like a fluttering feeling. Slightly off-putting if strangely amusing to watch :)

Anita is really feeling the benefits - we had to go into Colchester Town Centre this morning to do a quick bit of shopping, and in doing so we pretty much power-walked from the car park into town, around the shops and then back again - Anita commented on the way back that she would have been out of breath before after walking a decent distance as we did, but now there were no issues. I think her being able to maintain a low heart rate is making all the difference, and that at least a 1kg per week weight loss for her over the rest of the training is a distinct possibility, putting her well below 11 stone by the end of March, 3 months before our wedding :) Weigh in tomorrow morning :)

Also cumulatively we went over 3/4 million metres today, done since 3rd October :)

Anita: 12165m Today (342408m, 212.8 miles total)
Andy: 14521m Today (409620m, 254.6 miles total)

Cumulative: 752028m (467.4 miles)

The Journey:

Start: Topnotch Gym, Colchester CO4 9ES
Finish: Aujerres, Haute-Marne, France http://en.wikipedia.org/wiki/Aujeurres

Day 24 - Bicep Buster :)

4 lots of 15 mins tonight, 2:15 6' 2:25 9' DF 150 for Anita, 1:52 6' 2:01 9' DF 155 for me, 4' Rest between intervals.

Really felt it in the arms tonight, but put that down to a low-carb lunch (Chopped Salad) meaning lower energy levels than normal. As such I had to up the stroke rate a bit (27/28) to maintain the 1:52 pace (though in reality this was nearer 1:51). The 1st rest was a bit longer than it should have been due to a work phone-call, and because of that I found the 2nd interval the hardest (as my heart rate had dropped to normal)

Anita again completed everything asked of her, declaring the first interval felt like a warm-up :) She is now immensely strong in her arms, and I'm confident in her maintaining 2:14 (28:20 Total) for the November Challenge Series 6344m (I'll be looking at 1:48/1:49, 23 mins Total)

Anita: 12933m
Andy: 15464m

Cumulative: 725342m (450.8 miles)

The Journey:

Start: Topnotch Gym Colchester, Essex, CO4 9ES
Finish: Bugnieres, Haute-Marne, France http://en.wikipedia.org/wiki/Bugni%C3%A8res

Day 23 - Confidence Booster :)

3 Lots of 20 today, 2:25, 2:18 and 2:21 for Anita, 2:01, 1:55 and 1:58 for me.

I failed to finish last Wednesday (See the blog for Day 18) so today held a little bit more than a usual training day for me.

The first 20 minutes felt like a warm up, the 2nd 20 minutes felt like the main event and the last 20 minutes felt like a warm down - A very satisfactory feeling that I can now quite easily pop a sub 1:55 20 minute piece out in the middle of a session, where my best 30 minutes ever is only at 1:54.3 (7876) - Indeed in 6 weeks time the middle 30 minutes of the 3 on that day should be at 1:54, which will be my best 30 minutes ever :)

Anita again monstered it at a very low strokes/minute (21/22) and I'm getting more and more confident in her ability to go the Marathon distance and longer, and hopefully she is too :)

Anita: 12744m
Andy: 15302m

Cumulative: 696945m (433.1 miles) - Since 3rd October

The Journey:

Start - Topnotch Gym, Colchester CO4 9ES
Finish - Pont-la-Ville, Haute-Marne, France http://en.wikipedia.org/wiki/Pont-la-Ville,_Haute-Marne

Day 22 - Time for reflection......

4 lots of 15 minutes today, 6 mins/9 mins split, 2:15 & 2:25 for Anita, 1:52 and 2:01 for me, with 4 minute rest periods between intervals.

Apart from slight fatigue in the last minute of the 6 fast minutes in last 2 intervals it was quite easy fo both of us, and got me thinking back to 3 years ago, when for the Charity Week at work a number of us rowed over 500km in the 40 working hours of the week, each taking 15 minute intervals, with some of us taking 3 intervals per day.

I wasn't much heavier then than I am now, but my best interval for the week was 3823m, with most of them in 3600m region. It was the first time for me on a Concept 2 rower.

Tonight my lowest 15 minutes was 3850 metres (following the Eddie Fletcher plan), and my highest 3902, rowing 4 intervals with only 4 minutes rest between them!!!

Anita only rowed a couple of intervals that week, and both rows were in the 2800/2900m region.

Tonight she rowed 4 intervals with the lowest at 3208m, which would have been the furthest rowed in 15 minutes by any woman doing the challenge 3 years ago!!!!!!

We've both come some way, but I'm under no illusions that we've got the hard miles yet to come to get ready for the 100km in March.

Anita: 12898m
Andy: 15465m

Cumulative: 668899m (415.7 miles)

Journey:

Start: Topnotch Gym, Colchester CO4 9ES
Finish: Éguilly-sous-Bois, Aube, France, http://en.wikipedia.org/wiki/%C3%89guilly-sous-Bois

Day 21 - Halloween Horror?????

To put it bluntly, no!!

2 lots of 30 minutes today, starting the 2nd 4-week rotation of the Eddie Fletcher Marathon Plan, Anita at 2:28 and 2:04 for me.

The Monday and Saturday rows now seem like a bit of a cheat, which is all to the good as we will be planning to be rowing close to this pace for 8.5 (for Anita) and 7 (for me) times as long in March for the 100km

Anita - 12166m
Andy - 14521m

Cumulative - 640536m (398.1 miles) - Inc. both 1609m runs from yesterday.

Journey:

Start: Topnotch Gym, Colchester CO4 9ES
Finish: Saint-Parres-lès-Vaudes, Aube, France http://en.wikipedia.org/wiki/Saint-Parres-l%C3%A8s-Vaudes

Rest Day - The Mile!!!!!!!!!!!!!

We both completed the Mile today for Round 2 of the Concept2 Challenge Series, with some interesting results.

Anita completed hers in 6:41.3 (2:04.7 average). She clocked 3:10 (1:58.8) at half-way, which at that point had me worried as her best 2k time (Set a couple of years ago) was at 2:08.8 average. She hit the wall at 900m (Breath and heart-rate) and struggled home, but in a very respectable time.

Unfortunately she was distraught, and I had to drum it into her that she would have broken her best 2k ever if she'd kept going, and to look at where she had come from; a complete lack of cardio exercise until she was 38. I am very very proud of her, and I hope next time she listens to me when I suggest the right pace to go at (2:01/2:02) - Next time we do this she'll go sub 6:30 :)

I started off quite quick (1:36/7) for the first minute, then settled down at 28 strokes/min, touched 1:45 once in the 4th minute and finished at 5:21.9 (1:40.0 Average) - Not bad for someone who's best 2k is at 1:44.5 Average and still sits at 128.1kg!!!! I feel fitter than I have in a long while, and with 335km rowed this month I'd hope so :)

2 Lots of 30 minutes tomorrow, 2:28 for Anita, 2:04 for me :) :)

Day 20 - 1 Rotation done!!!!

2 lots of 30 minutes today to finish the first 4 week rotation, 2:29 for Anita, 2:05 for me.

The sense of improvement is very strong after today - It was really very easy, and both Anita and I are happy that 2:26/2:02 will be possible for the full Marathon in January.

We've both got the mile tomorrow (1609m) for the challenge series, so being able to blast a time out will be very interesting. Anita is going to try and stick at 2:00 for as long as possible, me at 1:40

Anita: 12084m
Andy: 14405m

Cumulative:
Anita: 277893m (172.7 miles)
Andy: 332738m (206.8 miles)
Overall: 610631m (379.5 miles)

The Journey:
Start: Topnotch Gym, Colchester, CO4 9ES
Finish: Luyères, Aube, France http://en.wikipedia.org/wiki/Luy%C3%A8res

Day 19 - Back on Track :)

4 lots of 15 minutes today, 2:16/2:26 for Anita, 1:53/2:02 for Me

I had a bit of a point to prove to myself tonight, but the first 15 minutes was really hard.

I've been working at a drag factor of 170 (High, but strengthening my arms), so for the 2nd 15 I went down to 150, which felt much easier, but meant a faster stroke rate for the 1:53. It felt good, so I went up slightly to 155 for the last 2 15's and will be staying there.

In the last 3 minutes of the last interval I went up to a steady 1:48, which also felt good; as such the last interval was about 80 metres more than it should have been, but I needed to stretch it out a bit.

Anita again did brilliantly, stretching out a bit on the last interval again to about 40 metres more than planned. We're back on track!!!!!!!!!!!!!

Anita: 12837m
Andy: 15358m

Cumulative: 584142m (363 miles)

The Journey:
Start: Topnotch Gym Colchester CO4 9ES
Finish: Trouans, Aube, France http://en.wikipedia.org/wiki/Trouans

Day 18 - Blame Dave Gorman for the Non-Finish :)

A planned 3 20 mins, 2:26, 2:19 and 2:22 for Anita, 2:02, 1:56 and 1:59 for me.

Anita and I, with our friends James and John were off to Cambridge to see a certain Mr. Dave Gorman, the amazingly Jewish Non-Jewish comedian give his Powerpoint Presentation on Wednesday evening, and as such we were at the gym at 6:15am to get the 3 20 minute pieces done.

Bear in mind we finished at the gym on Tuesday at 7:30pm, so we were back there less than 11 hours after we left :)

Anita did brilliant, but I spectacularly imploded after 8 minutes of the 2nd 20 minutes (1:56). Over the course of about a minute all the energy left me, and I was struggling to get the pace below 2:05/500m for the last 11 or so minutes of the piece. I can't say I've ever felt like that before.

I felt so bad (Wobbly on my feet) that I decided to not try the 3rd 20 minute piece, considering I had a full day of work ahead of me then an evening of comedy.

Anita also decided to not do the last 20 minute piece, as in her words "we do it together or not at all" - Love is not a strong enough word :)

Happily though Dave Gorman was brilliant, and his support act Jay Foreman had an interesting musical turn of phrase, including Moon Chavs :) If Dave ever reads this in some weird kind of alternate reality you're my 5th/6th favourite comedian, and you're in Anita's top 10 :)

http://www.davegorman.com/livedates.html

Anita: 8428m
Andy: 9843m

Cumulative: 555957m (345.5 miles)

As a Journey:

Start: Topnotch Gym Colchester CO4 9ES
Finish: Saint-Quentin-sur-Coole, Marne, France http://en.wikipedia.org/wiki/Saint-Quentin-sur-Coole

Day 17 - Notice of Marriage :) Plus breaking the rules!!!

4 lots of 15 minutes today, 6min/9min split at 2:16/2:26 Anita and 1:53/2:02 for me.

Started the day at the registrars in Colchester formally giving notice of our marriage in June next year, ended it with what now seems an easy session on the Concept2, but in week 1 was very difficult.

We actually were a bit naughty and had a bit of a sprint for the last 30 or so seconds, putting 40 metres on my distance (In the 1:20's for about 20 seconds) and 30 metres on for Anita. It bodes pretty well for the rest of the training :)

Anita: 12789m
Andy: 15306m

Cumulative: 537686m (334.2 miles)

The Journey:
Start - Topnotch Gym Colchester CO4 9ES
Finish - Juvigny, Marne, France http://en.wikipedia.org/wiki/Juvigny,_Marne

Day 16 - 500km up!!!!!!!

Back to week 1 this week - 2 lots of 30 minutes, 2:29 for Anita, 2:05 for me.

No music tonight as we couldn't find Anita's headphones (Somehow they got into the bottom of my bag) so a nice boring row :)

Anita now says it feels like a bit of a cheat only doing an hour :) and that she wants to go faster than she is - Good signs.

I hit a nice rhythm at 24 strokes/min whilst watching Anglia Tonight - Doubt that is a sentence that has ever been written before :)

Anita - 12083m
Andy - 14404m

Cumulative - 509951m (316.7 miles)

Journey:

Start - Topnotch Gym Colchester CO4 9ES
Finish - Taissy, Marne, France http://en.wikipedia.org/wiki/Taissy

Day 15 - 3 Weeks done, but a bit of a struggle

2 lots of 45 mins today to finish week 3, 2:29 for Anita, 2:05 for me.

It was a bit of a struggle all told, the av. pace bounced up and down like a yo-yo, even though I thought I was pulling a consistent pace. As such some fast paced minutes were called for to keep the av. pace right over the 45 minutes.

Anita  found it to be a bit of a slog - we didn't start until 3pm and had only had breakfast before so a bit of calorie deficit came in. Also there was a bit of sleep deprivation due to work and the gym time spent after work this week, so we're both glad the hard week of the 4-week cycle is done. The next week 3 (Week 7 for us now) starts November 14th.

Next week is a repeat of week 1, so we will see how we've progressed.

Anita - 18126m
Andy - 21607m

Cumulative - 483104m (300.25 miles)

The Journey:
Start - Topnotch Gym Colchester CO4 9ES
Finish - Cormicy, Marne, France http://en.wikipedia.org/wiki/Cormicy

Day 14 - Pain..............

3 Lots of 25 minutes tonight, 8 mins at 2:16 Anita/1:53 Andy and 17 mins at 2:26 Anita/2:02 Andy

All the targets were hit tonight but something made it one of the hardest sessions we've done - It hurt!!!

For me it seemed warm in the gym tonight, and I don't function well if I can't keep cool. For Anita she says it was her mental state - she really didn't want to do it - that made it difficult.

Anyway the worst part of the worst week of the 4 week pattern is done, and again I'm a very proud fiance :)

Anita - 15816m
Andy - 19019m

Cumulative - 427555m (265.7 miles)

The Journey:
Start - Topnotch Gym Colchester CO4 9ES
Finish - Nouvion-le-Comte, Aisne, France http://en.wikipedia.org/wiki/Nouvion-le-Comte

Day 13 - Most Metres in a Day again!!!!!!

3 Lots of 30 mins tonight, 2:26, 2:19 and 2:26 for Anita, 2:02, 1:56 and 2:02 for Me, with 3 minutes rest between them.

This day (The Wednesday in Week 3 of 4) is the hardest day of the Quasi 4 week pattern, and both Anita and I aced it :)

Anita's middle 30 minutes (6473m) was only 75m less than her best ever in 30 minutes, in the middle of 2 other 30 minute intervals!!!!!

For me the 7763m tonight is only 113m behind my best ever. Fully Head-Colded up as well!!!

Both were the best 30 minutes we have done this season!!! Progress and a chance to update Nonathlon (www.nonathlon.com)  :)

Anita - 18805m
Andy - 22521m (Both the most we've ever rowed in 1 day)

Cumulative - 408536m (253.9 miles)

The Journey:
Start: Topnotch Gym Colchester CO4 9ES
Finish:  Gauchy, Aisne, France http://en.wikipedia.org/wiki/Gauchy

Day 12 - Rowing with a Cold :(

4 lots of 15 minutes today, 9 minutes at 2:16 for Anita, 1:53 for me, and 6 minutes at 2:26 for Anita, 2:02 for me.

Both of us did the required distance, Anita struggled on the last one but made up the time to get back on track in the last 6 minutes.

I've got a cold that has come out today, but completed all the distances, indeed rowing the furthest on the last 15 minutes.

Anita - 12861m
Andy - 15509m

Cumulative - 367210m (228.2 miles)

The Journey -

Start - Topnotch Gym Colchester CO4 9ES
Finish - Inchy-en-Artois, Pas-de-Calais, France http://en.wikipedia.org/wiki/Inchy-en-Artois

Day 11 - Most Metres in a day ever, for both of us!!!!!!

2 lots of 45 minutes today, 2:29 for Anita and 2:05 for me

Anita again did really well, completing both 45 minute stints well, and the only issue I had was my posterior falling asleep in the last 15 minutes :)

I lost 2kg last week, and over an inch on my Chest, Waist and Hips (Over the last 2 weeks), whereas Anita actually gained 200g, and gained slightly on her Chest measurement, but lost on her hips.

I believe I am now losing fat having toned a bit in week 1, whereas Anita is still putting muscle on, and will start losing over the next few weeks.

Anita - 18127m
Andy - 21607m

Cumulative Total - 338840m (210.6 miles)

The Journey:
Start: Topnotch Gym Colchester CO4 9ES
Finish: Arras, Pas-de-Calais, France http://en.wikipedia.org/wiki/Arras

Day 10 - 2 Weeks done, and a visit from Jimmy!!!!!

2 lots of 40 minutes at default marathon pace today (2:29 Anita, 2:05 Andy)

Both of us completed the time quite easily, and a few minutes into our 2nd stint the legend that is Jimmy McCullagh turned up at the gym, after doing a test for his London Marathon training.

We had a 10 minute-ish conversation (Both Anita, Jimmy and I) and we were shocked that it was an easy conversational pace for us. Anita is definitely keeping her heart rate much lower, and her breathing is very controlled, even on an 80 minute piece like we did today.

We also noticed in the Gym today a 50km challenge board, where the challenge is to rack up 50km in the month of October on either the Treadmill, Cross Trainer, Bike or Rower. We have done just shy of 300km together in the first 2 weeks of October!!!!!

Anita - 16112m
Andy - 19207m

Cumulative Total - 299106m (185.9 miles)

As a Journey:

Start: Topnotch Gym Colchester CO4 9ES
Finish: Burbure, Pas-de-Calais, France (http://en.wikipedia.org/wiki/Burbure)

Day 9 - Strangely Relaxing................

A very strange one today, 3 lots of 20 minutes, 7 mins at 5k Pace (2:16 Anita, 1:53 Andy) and 13 at Marathon Pace (2:26 Anita, 2:02 Andy), with 5 minutes rest between them all.

Both of us have agreed - It was quite easy!!!!!!!!!!!!!!

Anita - 12662m, and all targets hit
Andy - 15228m, slightly naughty with the last 20 minutes by going faster than the plan (The last fast 7 mins was at 1:51.6)

End of week 2 tomorrow, with a couple of 40 minute stints at default marathon pace.

Total Cumulative Distance - 263787m (163.9 miles)

As a Journey:

Start - Topnotch Gym CO4 9ES
Finish - Zoufaques, Pas-de-Calais, France (263.8km, 163.9 miles)

Day 8 - 80 minutes, really feeling it now...........

4 lots of 20 minutes with only 2 minutes of rest between them today.

Anita's 20's - 2:26/500m, 2:19, 2:22, 2:26
Andy's 20's - 2:02/500m, 1:56, 1:59, 2:02

Anita did amazingly well today, far better than last Wednesday which was only 3 20 minute intervals.

I hit all the targets today, due in the main to upping the stroke rate when my arms couldn't pull hard enough. Felt really quite good at 29/30/31 strokes per minute for the last 2 intervals, so fell back on cardio fitness.

Anita - 16630m
Andy - 20058m (1039m to HM)

Cumulative Total - 235897m (146.6 miles)

As a Journey:

Start - Topnotch Gym Colchester CO4 9ES
Finish - Coulogne, Pas-De-Calais, France

Day 7 - Interval Torture

4 lots of 15 minutes today, 7 at 5k pace (Anita 2:16/500m, Andy 1:53/500m) and 8 at Marathon Pace (Anita 2:26, Andy 2:02)

Anita again did really well, and only just missed the target on the 4th interval. I again struggled in  the 3rd and 4th intervals with the 1:53 pace - Just didn't have it in the arms again to pull the low stroke rate.

Anita - 12756m
Andy - 15236m

Total Combined - 199209m (123.8 miles)

As a Journey:

Start - Topnotch Gym Colchester CO4 9ES
Finish - 10km into the Channel (Dover to Calais)

Day 6 - 80 Minutes, Week 2 Starts

2 Lots of 40 minutes today, both at Marathon Pace (2:29/500m Anita, 2:05/500m Andy)

I found it very difficult in the arms in the 2nd 40 minute stint, Anita however felt strong throughout, especially with her breathing - This is brilliant as breathing and heart rate maintenance have always been an issue in the past.

Anita - 16112m
Andy - 19206m

Total distance now amassed: 171217m (106.4 miles)

As a Journey:

Start - Topnotch Gym CO4 9ES
Finish - Cheriton Junction, Folkestone

Tomorrow - The Channel to France

Day 5 - Week 1 Complete :)

Finished week 1 today (5 hours) with 2 30 minute pieces and 3 minutes rest at default Marathon Pace (2:29 for Anita, 2:05 for Me)


I think both of us can agree that it felt more like an hour warm-up!!! All to the good that our Default Marathon Pace feels nice and easy in week 1.


Anita was easily hitting the 2:29 pace at 19 strokes per minute for the first 45 minutes, before she started to feel it in her arms.


I played about with the pace in the 2nd half (1st half 21 spm) and for the last 5 minutes of the row got down to 14 strokes per minute at the prerequisite pace (2:05). Had some interesting fasciculations due to the exercise

Anita - 12085m
Andy - 14404m

Total Distance now complete - 135899m (84.5 miles)

If Mapped as a Journey:

Start - Topnotch Gym Colchester - CO4 9ES
Finish - Sandway, Kent (M20 J8)

Next Stop 1hr 20 (2 40 minute pieces) on Monday......................

Day 4 - Day 2 all over again..............

4 15 minute intervals with 4 minutes rest again today, made of of 6 mins at 5K pace and 9 mins at Marathon Pace

Anita - 12481m
Andy - 15223m

4 day total so far: 109410m, or nearly exactly 70 miles.

Anita found it difficult with the early start at the gym (We were rowing by 6:15am), and as a Type 2 Diabetic we maybe didn't eat breakfast early enough (About 5am) for her to get the required energy, but she stuck at it and did finished all the pieces!! V. Proud of her.

I found today so much easier than Tuesday, with the inclusion of a little bit of Lucozade Sport :) Now doing the 1:53 500m pace for 6 minutes at 25/26 strokes/minute for all the 4 periods. I think this will help all our times and distances!!!

Now, the Journey: http://www.theaa.com/route-planner/index.jsp#fromNode=248260045572461%7CCO4%209ES,%20Highwoods%7CSTREET%7C600202%7C228517%7CtoNode=308260063461839%7CWeavering,%20Maidstone%7CSTREET%7C577795%7C155587

Start - Topnotch Gym CO4 9ES
Today's End - Between J7 and J8 M20 (Bearsted/Weavering, nr. Maidstone in Kent) - 109.41km (70 miles)

Day 3 - V. Difficult

Quite a painful one today - 3 lots of 20 minutes with 2 minute rests between, first at Marathon Pace, 2nd at 10k pace, 3rd at Half-Marathon Pace.

27392m done between us, taking the total to 81706m in 3 days training.

Anita - 12318m rowed v 12561 training target
Andy - 15074m rowed v 15132 training target

Anita suffered on the 2nd and 3rd interval with keeping up to the pace, and thoughts are that the lunch we had today compared to yesterday wasn't as substantial and energy-giving (Ham Rolls v Tuna Pasta Salad) - Something to bear in mind from now on.

I struggled slightly on the 3rd 20 minutes, with a 2:00.4 500m Pace where I should have done a 1:59, but that's all part of the training; to get fitter and better!!!!!!!!!!!!!!!!!!!

Now to our Journey if plotted on a Map

Start: Topnotch Gym CO4 9ES (Colchester)

End: J31 M25 (Purfleet) at 81.706km (50.8 miles)

Day off tomorrow!!! Next set Friday AM prior to work - Expecting that one to hurt a lot!!!!!!!!!

Day 2 - 15 Min Interval Training

4 Lots of 15 minutes (6 minutes at 5k pace, 9 minutes at Marathon Pace) with 4 minutes breaks in between today.

Anita rowed superbly, rowing 12698 metres compared to a plan of 12691

Andy - 15134 metres out of 15224, with the last 5k Pace 6 minutes (1:53) really hurting.............

3 Lots of 20 minutes tomorrow...................................

Total Rowed Distance Since Start of Training - 54.314km

Start Topnotch Gym CO4 9ES

Finish J13 A12 - Ingatestone Bypass

Day 1 Done!!!!

Training done for the day - 2 lots of 30 minutes with a 3 minute break.

Anita - 12083 metres - 2:29 split/500m
Andy - 14399 metres - 2:05 split/500m

Currently the above paces are what we plan to do for the full Marathon test on January 8th 2012.

The Journey has begun.................

Start - CO4 9ES - Topnotch Gym Colchester.
Total Distance Rowed 26.482km
End Day 1 - J22 A12 (Witham North)

Where will we end up - Best guess is somewhere in Russia (Planned 3780km after the 100km day between us)

Training Starts Tomorrow!!!!!!!!!!!!!!

Training for the 100km Indoor Rowing Challenge for Sport Relief 2012 starts tomorrow. Anita will be rowing 1.65 million metres in training for the 100,000 metre main event, and I will be rowing 1.95 million, and both of us  from tomorrow until the big day (Saturday 17th March) will have rowed over 130 hours in preparation.

We will keep you all posted on here on how the training is going.

Cheers,

Anita & Andy