The rowing was 20' with 10 Power Strokes as fast as possible every 2' (@ 18', 16' etc.). The base pace was 2:25 for Anita and 2:00 for me.
Anita's lowest pull was a 1:39, mine a 1:16; Anita finished with 4383m (2:16.9), me 5243 (1:54.4), and it was a nod to what we will be doing after the 100k, more interval training to try an help our sprint times.
The Treadmill was interesting - 6km/hr at a max incline of 9% got my HR to 140, but I could still have a chat with one of the instructors (Phil Munro @ Inspiring Fitness, see on Facebook Groups) for the last 5 or so minutes before the cooldown. Anita was in a very similar range.
Lastly the X-Trainer really shows where we have come from. Anita had a target Cardio of 143HR, which she had to maintain at around 60rpm - She would have been up in the 160's before October, so that's a difference of 20 beats for the same power output in 5 months!!. I struggled to keep my HR at 150, and it involved me going up to 90-100spm every minute or so for 20s to do so. I would have been between 160 and 170 at 75spm 54 months ago, so about 20 beats difference for me too (At the top end nearer 40, as I wiould have been approaching 190BPM at 100spm on the X-Trainer) - It really shows our base fitness improvement to date.
We are both doing HM's online today at a modest pace, so will report on these and cumulative distances later
No comments:
Post a Comment