Quote:
Originally Posted by feel wrath
first interval session in 3 weeks and my first time doing this one for 6 weeks.
250m 1.39.4
500m 1.40.3
750m 1.41.5
1000m 1.43.0
750m 1.41.9
500m 1.39.7
250m 1.36.0
Overall 13.28.9 at 1.41.1 an improvement of 0.5secs per 500m
really happy with this...I was actually pretty nervous about it. I 100% believe that it's the interval sessions that make me 'fitter' and so I was prepared to have stalled a little given my recent lack of this type of training.
I rowed it at a drag of 118 and the lack of interval training and the higher drag made me think there was a good chance I might bonk in the second half of the session.
I could definitely feel the extra drag in my legs (I'd warmed up at 125 and that felt really heavy, so I dropped it down a little before I started) and the jury's still out, but it was without a doubt easier to keep my speed in the final two intervals.
we'll see. either way, happy to get this out of the way and get back on the horse
did the Power Pyramid for my mid length interval session this week.
overall 13.20.3 at 1.40.0/500,
an improvement of 1.1 seconds per 500m...8.5 seconds overall on my previous fastest time
250m (90r) 1.36.2/500 sr 32
500m (180r) 1.38.7/500 sr 30 hr 157
750m (270r) 1.40.2/500 sr 30 hr 164
1000m (360r) 1.42.7/700 sr 29 hr 167
750m (270r) 1.41.2/500 sr 30 hr 167
500m (180r) 1.39.4/500 sr 30 hr 164
250m 1.33.0/500 sr 34 hr 155
extremely happy with this today. went out a little faster than planned with my early splits and got a little nervous half way through the first 750 that I wasn't going to be able to hold out, but I relaxed a little in the 1k leg and lengthened my stroke a little and that helped keep the heart rate in check
felt really fresh for the final two legs and was happy to see my heart rate stay lower.
I've had a great 4 weeks of training and can feel improvement in both my engine and the strength of my stroke. I'm really getting used to the higher drag now (125 for this) and think it's definitely a keeper
I'm tempted to try a PR in the next week or two, but I'm gonna hold out - I've entered a competition in 4 weeks time and I think I'll aim to peak for that...albeit I might do a semi 10k PR attempt for my 'hard distance' session on the weekend - won't go balls out but my go RPE 9.5