Firstly last night (Friday) - 4 x 15 mins planned, but both of us were feeling queasy in the stomach department, and after a trip to the bathroom in the 1st interval, and 9 minutes in the 2nd I decided to let discretion be the better part of valour, especially as it was (literally) an accident waiting to happen :) We've put it down to a new snack bar we had on Friday, that we won't be having again :)
Now to the important one - Day 64.
We started a bit later than expected due to an overrunning meeting at my bank (New computer system, and all that entails - The bank shall not be named but the system is in severe need of some proper UAT, and the training department needs to pull its socks up as well)
Plan - 5 Intervals - 30', 1hr, 30', 1hr, 30', 5R - 3hr 30 min total rowing, 3hr 50 total time, the most we've ever rowed in 1 session.
Anita - Absolutely magnificent.
1. 30' - 6165m @ 2:26 20spm
2. 1hr - 12331 @ 2:26 20
3. 30' - 6209 @ 2:25 20
4. 1hr - 12809 @ 2:20.5 23 (PB by 302m, 3.4s/500m!!!!!!!!!!!!!)
5. 30' - 6042 @ 2:29.0 22
TOTAL - 43556m @ 2:24.6 rowing time, 2:38.4 inc rest
This girl is crazy!!! Not only does she churn out 2 hours at 20spm, but between 2 and 3hrs she does a massive PB for the 1hr by 302m!!! This is Anita's first Marathon distance, and she would have gone through the FM in 3:43 total time. She says the 100km doesn't scare her anymore - It's going to hurt, but it's doable, and its all about conditioning.
Me - First time over 50km in one session, so got to be happy with that :)
1. 30' - 7594m @ 1:58.5 23spm
2. 1hr - 15026 @ 1:59.8 24
3. 30' - 7535 @ 1:59.4 25
4. 1hr - 14586 @ 2:03.4 24
5. 30' - 7462 @ 2:00.6 26
TOTAL - 52203m @ 2:00.6 rowing time, 2:12.1 inc rest
I'm now happy with my conditioning - For the last 5 minutes of the last interval (From 3:25 to 3:30) I was easily pulling low 1:50's/high 1:40's. My issue is my left sitting bone. I will need to factor in short breaks every 10k for the 100k to make this doable - Indeed to get under 7hrs I need to pull 2:00, and can have 2+ mins rest every 10k, though I doubt I'll need any more than a minute rest per break.
Anita is planning a 12843m (Just over the hour) row tomorrow to get to 100k for the week, and we will stay at 100k per week now until the 100k event in March :)
Cumulative distance since 3rd Oct: 2124730m (1320.5 miles)
Anita - 973692m
Andy - 1151038m
The Journey:
Start - Topnotch Gym Colchester CO4 9ES
Finish - Kolm, Austria http://www.webcams.travel/webcam/1317392367-Weather-Kolm-Saigurn-Apriach
Showing posts with label #feelinggood. Show all posts
Showing posts with label #feelinggood. Show all posts
Saturday, 14 January 2012
Wednesday, 11 January 2012
Day 62 - 2MM, and Blind Faith :)
First up the 'Blind Faith' bit - Anita suggested this as the title as she believes anything I tell her with regards to the training we are doing but, I made a bit of a boo-boo this evening.
I must having been looking at next week, as we did 4 x 20' tonight, and there was only 3 intervals in the plan. Hey ho!!!! Onwards and Upwards :)
Anita - She went out at 2:19 pace, held that for 3 intervals, then went to a 2:24 last interval cool down. The maintenance of the 2:19 splits got harder and harder, and required some clawing back in the last few minutes of the 2nd and 3rd intervals, which she was able to do which says a lot about her fighting spirit!!
Me - I went quite freestyle, and ended up doing 1:59, 1:55, 1:59 and 1:55. This felt really good; last nights 10K PB has really hit home about what I can do now - If I'd been told I'd be doing sub 1:50 splits for a 10K back when we started this in October, just over 3 months ago, I wouldn't have believed it!!! The last interval 1:55 started at 1:59 until 15' left, when I decided to drop the average by 1s/500m every 5 mins, doing 1:48 to get down to 1:58 for only about 40s, then at 10 minutes 1:42 for about a minute, then at 5 left I decided to get it down to 1:55, so went at 1:45 for 3 minutes to get it to 1:55, where I finished. I upped the stroke rate on the last 2 intervals to 26/27 and it felt easy!! I honestly think I could have hit a PB 2K in the last interval if I had wanted to, after over 1 hour's worth of moderately intense rowing!
Lastly we passed 2MM together since 3rd October :)
Anita - 17117m
Andy - 20521m
Cumulative: 2019997m (1255.4 miles)
The Journey:
Start - Topnotch Gym Colchester CO4 9ES
Finish - Marchtrenk, Wels-Land, Austria http://en.wikipedia.org/wiki/Marchtrenk
I must having been looking at next week, as we did 4 x 20' tonight, and there was only 3 intervals in the plan. Hey ho!!!! Onwards and Upwards :)
Anita - She went out at 2:19 pace, held that for 3 intervals, then went to a 2:24 last interval cool down. The maintenance of the 2:19 splits got harder and harder, and required some clawing back in the last few minutes of the 2nd and 3rd intervals, which she was able to do which says a lot about her fighting spirit!!
Me - I went quite freestyle, and ended up doing 1:59, 1:55, 1:59 and 1:55. This felt really good; last nights 10K PB has really hit home about what I can do now - If I'd been told I'd be doing sub 1:50 splits for a 10K back when we started this in October, just over 3 months ago, I wouldn't have believed it!!! The last interval 1:55 started at 1:59 until 15' left, when I decided to drop the average by 1s/500m every 5 mins, doing 1:48 to get down to 1:58 for only about 40s, then at 10 minutes 1:42 for about a minute, then at 5 left I decided to get it down to 1:55, so went at 1:45 for 3 minutes to get it to 1:55, where I finished. I upped the stroke rate on the last 2 intervals to 26/27 and it felt easy!! I honestly think I could have hit a PB 2K in the last interval if I had wanted to, after over 1 hour's worth of moderately intense rowing!
Lastly we passed 2MM together since 3rd October :)
Anita - 17117m
Andy - 20521m
Cumulative: 2019997m (1255.4 miles)
The Journey:
Start - Topnotch Gym Colchester CO4 9ES
Finish - Marchtrenk, Wels-Land, Austria http://en.wikipedia.org/wiki/Marchtrenk
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