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 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 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

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 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 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 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 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!!!!!!!!!

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