Back on the machine - back on a programme

I was pretty upset about the last row. I had three days off the machine to allow my ego and soreness to recover. I have also been getting slammed at work so have had some late nights marking and preparing.

Today I decided that now the marathon season is over for me and moon shot is complete I can celebrate by focussing on sprinting once more. I really want to be under seven minutes again before I start the 26 week Concept 2 programme that runs up to BIRC. I find it amusing that 6:59.9 was my target for BIRC last year (I pulled 6:43.5) and I once again am struggling for that elusive goal.

The last 3 and a bit weeks of the Concept 2 programme I followed in the run up to BIRC demanded 4 x 3' AT today. The Free Spirits heart rate band calculator told me

"Your AT band is a heart rate of 169 bpm to 175 bpm with a mean of 172 bpm"

So I set up RowPro and off I went with the aim of doing the last at 1:45 or better and each one faster than the last. I was not too worried about the heart rate on the last one - just wanted to hit that pace.

1) 837m - max HR 165
2) 838m - max HR 173
3) 842m - max HR 180
4) 868m - max HR 185

So I was a little over - towards the end of the 3rd rep and the second half of the 4th rep. But it felt good to be pulling and I sprinted for home on the last rep. I did again have a little tenderness where I don't really want to have it, but it was fleeting and manageable. I will carry on rowing and keep an eye on it.

Metres today: 6877