Kayak Erg30:01  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
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
Concept 2 Erg34:24 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.
Running1:06:00  12.0 km (5:30 / km) +88m5:18 / 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
Concept 2 Erg34:37 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.
Concept 2 Erg34:51 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
Walk (Commute to work) 16:25  2.0 km (7.3 kph) +20m
Running49:13  8.8 km (5:36 / km) +66m5:23 / 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
Walk (Commute from work ) 17:50  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