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Training Log: shotgunmcos

In the last 7 days:

activity # timemileskm+m
  Running3 2:46:27 18.4(9:03) 29.62(5:37) 220
  Concept 2 Erg3 1:43:52 14.91(8.6/h) 24.0(13.9/h)
  Yoga1 45:00
  Swimming1 35:10 1.12(31:27) 1.8(19:32)
  Walk2 34:15 2.5(4.4/h) 4.03(7.1/h) 41
  Kayak Erg1 30:01 2.55(5.1/h) 4.1(8.2/h)
  Total11 6:54:45 39.49 63.55 261
  [1-5]11 6:54:10
averages - sleep:6.7 weight:85.9kg
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Tuesday Jan 24 #

6 AM

Kayak Erg 30:01 [1] 4.1 km (8.2 kph)
ahr:115 slept:5.6

Early session after settling Evan. Cadence 41dspm. Well, I guess there is no such thing as early with a baby. It was just the start of the day. No clock on the manual kayak erg set up but knowing my pace on the water in a tub and knowledge of cadence and effort, I deduce as follows
30dspm = 7kmh
40dspm = 8kmh
50dspm = 10kmh
etc..

So just based on round numbers I'd hit in the tub with Sean. I'd love to actually have a go on a Kayak erg or better yet a K1. From reading, steady state (10-15km) for elite paddlers is 40-45dspm (double strokes per minute). 55dspm is 1km race territory and 80dspm is all out. Seems to hold true for my manual set up. I could probably sustain 40-45 for a while but pushing 55-60 is almost losing control. 80 would feel manic (and brings home the technical proficiency of the elite paddlers to control the stroke through the water at that pace). I do plan to incorporate intervals to make the kayak erg more interesting.

For AR I would aim to hold 36dspm but this now seems sort of meandering along to me (assuming its not battling 8ft swell aka ITERA 2016)...

10 chin ups and 20 press ups before the session
290/380 YTD

Monday Jan 23 #

12 PM

Swimming 35:10 [4] 1.8 km (19:32 / km)
slept:7.1

Lunchtime session. Squeezed in
2x400m with 60 sec rest in on 7:11, 6:54
3x200m with 30 sec rest in on 3:22, 3:21, 3:18
4x100m with 15 sec rest in on 1:37, 1:39, 1:36, 1:36

Wrecked afterwards. Took the first 400 handy to warm up. The 200s were threshold pace and the 100s were tough. The last 2 I just push hard. Focused on keep length per stroke but it got harder and harder to do
11 PM

Concept 2 Erg 34:24 intensity: (7 @0) + (1:18 @1) + (28:29 @2) + (3:29 @3) + (20 @4) + (41 @5) 8.0 km (14.0 kph)
ahr:147 max:174 shoes: New Balance 1080 White

10 chin ups & 20 press ups
Felt I could try one more rep which is good. Another week before the goal moves up

Upper body thus warm I jumped on the erg. Mainly I'm just happy to be rowing. My shoulder is recovered and I can focus on fitness.

Same as last night chased my best (capped). I had a slender lead of 1 boat length with 2km to go but lost it and more keeping the heart rate capped. I managed to stay in touch though and pulled ahead again on the last 20 max effort strokes. Chocolate recovery shake made with coconut milk after nom non nom.

Sunday Jan 22 #

8 AM

Running 1:06:00 [3] 12.0 km (5:30 / km) +88m 5:18 / km
slept:6.9 weight:85.9kg shoes: New Balance 1080 White

Watch charging so ran this by feel. Beautiful cold clear morning. Felt laboured after the late erg last night.
10 chin ups and 20 press ups after with Zoes favourite teddy on my back
10 PM

Concept 2 Erg 34:37 intensity: (10 @0) + (1:11 @1) + (27:49 @2) + (4:27 @3) + (16 @4) + (44 @5) 8.0 km (13.9 kph)
ahr:147 max:174 shoes: New Balance 1080 White

Tracked last night's workout and pace boat began to overtake me with 1km to go. With 300m left I poured on full effort to overtake again. Full effort at 20spm takes control. Natural instinct is to drive the rate up.

Saturday Jan 21 #

10 PM

Concept 2 Erg 34:51 intensity: (18 @0) + (1:15 @1) + (30:18 @2) + (2:00 @3) + (14 @4) + (46 @5) 8.0 km (13.8 kph)
ahr:148 max:176 slept:6.6 shoes: New Balance 1080 White

Z2 Base fitness. Figure sticking to base will help overall base. Rock steady 20spm. Held the cap for all but last minute which was max effort still at 20spm. Drove heart rate from 153 to 176 in 20 strokes. Felt good actually even if power is not there yet.

This morning
10 chin ups & 20 press ups, then
10 more chin ups (8,2) & 20 more press ups which was tough

Later
10 chin ups & 20 press ups
260/520 YTD

It's really helping to rebuild my shoulder strength

Friday Jan 20 #

12 PM

Running 51:14 intensity: (18 @1) + (35:25 @2) + (15:13 @3) + (18 @4) 8.82 km (5:49 / km) +66m 5:36 / km
ahr:150 max:161 slept:6.8 shoes: New Balance 1080 Blue

Beautiful crisp cold sunny afternoon. Running so slow on hills I'd be better off walking.

10 chin ups and 20 push ups
Then another 10 chin ups (8,2) and 20 push ups.
2nd rep was a lot tougher

230/460 YTD

Thursday Jan 19 #

5 PM

Yoga 45:00 [2]

10 chin ups and 20 press ups too
210/420 YTD

Wednesday Jan 18 #

8 AM

Walk (Commute to work) 16:25 [1] 2.0 km (7.3 kph) +20m

12 PM

Running 49:13 [3] 8.8 km (5:36 / km) +66m 5:23 / km
slept:7.0 shoes: New Balance 1080 Blue

No HRM with me so this was on feel. No harm. Tried to keep it easy but I know I was over my cap at times and also I had to get back to work for a meeting. Still unfit but it felt marginally better than last week
4 PM

Walk (Commute from work ) 17:50 [1] 2.03 km (6.8 kph) +22m

10 chin ups and 20 press ups
200/400 YTD

10 reps still full effort
60 Tricep dips during a TV add break too for a burn

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