I would guess it is pretty natural to have (1) a drop in motivation after a big event combined with (2) fatigue from the event and the work leading up to it.

Figure you will rebound well and the days off were needed.

Looking forward to the nationals in 2 weeks.

I think the event itself took more out of me than I expected, which shows how dumb I am, because a smart person should expect a max effort 2k, 1k and 500m within 3 hours to take a lot out of them.

I didn't take a day of afterwards and trained 5 days straight and thought I could train through it but I was just really tired by Fri and needed to be smart.

despite feeling fat and hungover, I do feel like my strength has returned and I'm hoping a good night's sleep tonight will set me up to do a good interval session tomorrow.

also went and saw the surgeon just now and had a follow up x ray on my broken foot. the bone is still broke, but it's knitting together fairly well. Apparently these breaks take 3 months to heal properly, so while it is slow (and I am still feeling pain), it's healing in the way it's supposed to be healing, which is great, because I really don't want to have to have an op

did the Power Pyramid today - a little over a month since the last time.

Overall 13.05.2 at a pace of 1.38.1/500m...an improvement of 3.4seconds overall, 0.4seconds/500m

very happy to have still made good progress on this one, particularly after the last time I did it, I made a huge improvement on the time before.

more important though, this is a really good psychological boost for me. I've felt really flat physically since the competition 10 days ago and training too hard last week and with only 10 days til the big one, this is probably the only true test of my fitness that I'll do. I might do one more sprint interval session in a few days, but realistically, if I'd bonked on this one it would have been tough for me to believe I could go faster than last time.

no heart rate data as my chest strap needs a new battery. my legs still felt a little tired and if I'm honest, it was close to a max effort, but I'm happy to have gone faster.

looking at my data and my drag was probably too low this time...124 s opposed to 131 last time and this might actually have slowed me down a little, albeit I purposefully flicked the damper down a little as my legs haven't felt that strong.


Time Meters Pace Watts Cal/Hr S/M
13:05.2 4,000m 1:38.1 370 1573 32

0:46.8 250m 1:33.6 427 1768 35
r: 1:30 25m
1:36.7 500m 1:36.7 387 1632 33
r: 3:00 20m
2:28.0 750m 1:38.6 364 1554 32
r: 4:30 20m
3:21.1 1,000m 1:40.5 344 1484 32
r: 6:00 20m
2:29.0 750m 1:39.3 357 1528 32
r: 4:30 19m
1:37.1 500m 1:37.1 382 1615 35
r: 3:00 24m
0:46.6 250m 1:33.2 432 1787 36

Impressive work! A 1:40 1k and sub-1:40 750s is nuts.

thanks and yep, it shows that the Plan and training works when a mid session 1k interval isn't far off what my PR was before I started on the plan.

it hurt though. my final 250m was 1.8 seconds slower than I did the previous time...I was right at the limit.

DB Bench - 4x8 32kg
Press - 4x5 50kg
Close Grip seated Hammer Row 4x11 - 90kg
Preacher/Hammer Curl SS 3x8-30kg/3x8-16kg
Tricep cable Push Down/Extension SS 3x8 35kg/10 - 24kg

fine. second time back in globo since lockdown ended. looking forward to being able to lift 2-3x per week once the competition is over and beginning to think about what/how I'll split if

rest day yesterday. was weird. woke up feeling fresh/fine but decided to take a day off anyway. didn't have much work on, so really chilled and relaxed.....and was utterly exhausted by the end of the day.

doing a sprint interval session tomorrow

today 50 min steady distance. HRM still broken/out of battery

Time Meters Pace Watts Cal/Hr S/M
50:01.2 11,966m 2:05.4 177 910 17

5:00.0 1,190m 2:06.0 175 901 18
5:00.0 1,189m 2:06.1 174 899 18
5:00.0 1,207m 2:04.2 182 927 18
5:00.0 1,191m 2:05.9 175 902 18
5:00.0 1,196m 2:05.4 177 910 18
5:00.0 1,204m 2:04.5 181 922 18
5:00.0 1,193m 2:05.7 176 906 17
5:00.0 1,200m 2:05.0 179 916 17
5:00.0 1,195m 2:05.5 177 909 17
5:00.0 1,200m 2:05.0 179 916 16

I don’t understand the data field “M”?

Is that calories per minute?

strokes per minute

They have a family restroom at the gym?

did my monthly challenge with my Facebook buddies today

10x1m 1r.

drag 136

Time Meters Pace Watts Cal/Hr S/M
10:00.0 3,113m 1:36.3 391 1645 32

1:00.0 311m 1:36.4 390 1641 32
1:00.0 311m 1:36.4 390 1641 32
1:00.0 310m 1:36.7 386 1629 32
1:00.0 312m 1:36.1 394 1654 32
1:00.0 312m 1:36.1 394 1654 32
1:00.0 312m 1:36.1 394 1654 32
1:00.0 312m 1:36.1 394 1654 32
1:00.0 312m 1:36.1 394 1654 32
1:00.0 311m 1:36.4 390 1641 32
1:00.0 311m 1:36.4 390 1641 32

haven't done this for 3 months and went into it thinking I'd aim for sub 1.38. The first one was quicker and I just figured I'd stay at that pace, which ended up being about right. I probably had another 1 or 2 in me at this pace but definitely not another 5.

I need to get a new battery for my polar strap, so still no HR data.

this will probably be my last 'max effort' session before my competition next Sat, but I'm happy to get a good one under my belt

Nice consistency! Other than "slower than you", I have no real idea how I'd pace that one

It was fun to do some really short intervals and you’re right that it’s not an easy one to contemplate and then through the course of it, your mentalhysical relationship changes (if that doesn’t sound too grand)

So after the first two I was ‘I’ve gone too fast, there’s no way I can keep going at this pace’ then it stabilises and you get to half way in some pain but feeling more confident in it. But the 1min starts coming around really fast and the hr stays a lot higher. Then for the final 3, the legs get heavier and it gets physically harder to pull and the effort to maintain the pace becomes a lot more. I was close to a puke about 30 seconds after the last one

2x1k 5r at planned 2k race pace

Time Meters Pace Watts Cal/Hr S/M
6:39.1 2,000m 1:39.7 352 1512 32

3:19.8 1,000m 1:39.8 351 1508 32
3:19.3 1,000m 1:39.6 354 1517 32


Reviewing the race data from 2 weeks ago, I only rated at 30, when I think 31 or 32 is going to be needed to get sub 6.40, so I was more conscious of trying to keep the rate higher in today's intervals. I also have a tendency for my torso to be vertical or even a little backwards still at the catch when I'm rating faster, so I was focusing on getting my torso close to 1 o clock for every stroke, which seems to help my power/pace a little too.

drag was 128. I did the last race at 129 and was thinking I might go to 132 ish this time. I'm preparing as if I'm not racing the 1k (definitely not doing the 500), so I don't care if I blow my legs up

this is the last high heart rate session I'll do before the weekend - probably two UT2 and one UT3 type rows this week in the aim to be totally rested.

pretty happy with the session - I do think it's helpful to be rowing at planned race pace a few days out to get the body and mind used to it. I would be absolutely delighted if I could average 1.39.7 on the weekend, but I know I'll have to go deep into the pain cave to get it done. I'm gonna give myself every chance to do it - I won't risk a fly and die by going too quick, but I think an evenly paced race is gonna give me more chance to get sub 1.40 than relying on my legs to be able to generate much acceleration for a negative split off say 1.40.5 pace

Looks like a pretty good place! I have the same problems with both rating up and cutting my lean short at higher rates, so being aware of it is definitely going to be helpful. Excited to see you try for another PR in a few days.

When you say torso at 1 o’clock - you are pulling right -to-left in that visual?

Yep

5x3 Bench - 90kg
4x6 Press - 50kg
3x9 close grip hammer high pull - 100kg
3x10/12 40kg Barbell Curl/Dips

So today confirmed that I’ve definitely lost pressing strength over the past 4 months of lockdown when I’ve both been lifting less and less aggressively. Not too bothered as I’ll get back to lifting more after the weekend

What does bother me is that I’ve got that horrible feeling that I might be coming down with a bug of some sort - just feels as if there might be an infection which…would be catastrophic for my chances on the weekend

Am gonna triple dose all kinds of vitamins and other immune and hope that does the trick.

something of an emergency in the wrath household as I am in the process of fighting off an infection, which is not great timing with the Aus Championships on Saturday.

I've been inhaling all kinds of immuno products for the past 24 hours and I think I'll be able to fight off the worst of it, but I've got weakness in my legs and chest and I'm coughing up green oysters. I'm hopeful that most/all of the symptoms will be gone by the race, but I can't control any lingering affect it'll have on my legs and lung capacity.

so I've cancelled today's planned UT2 and I think there's every chance I won't be able to row at all between now and Saturday.

question...is there any value in attempting a 20 min UT3 type thing on either Thurs or Fri for 'keep things moving' reasons? Assuming I'm not feeling too bad obviously

or do I just rest up as much as possible?

Bummer - hope you heal fast

i'm furious. almost certainly picked up the bug at the private game i played on Sunday where I sat next to a super annoying, morbidly obese Persian dude who breathed heavily over me for 6 hours.

What crap timing. Hope you bounce back super quick.

I would do a 20 minute UT3 if you feel up for it. It probably won't do anything for your fitness but I know for me it would be reassuring mentally. Hope you recover soon!

Hand recap?

2-5-10 and we’re playing a round of 20. Eff stacks approx 3k (I think) with straddle and 2500 with SB.

I open button to 55, (with 1010). Obese dude calls, Straddle goes 280, I call and Obese guy back raise goes 1k. Straddle shoved, I fold and SB sheepishly calls and shoes 76ss. Straddle has AA

Flop 10 5 5 r