Weekly Target Completed

So my 21,000 meter weekly goal was achieved today which was pleasing. Completed it with a row of just over 7,050 meters. Really pleased with the row today, seemed a little easier. I focused on ensuring that my shins did not pass vertical during the recovery. I actually believe this made a big difference. Whilst the drive did not feel as long the efficiency of the stroke meant that I had a quicker stroke per minute (SPM). Really need to focus on maintaining this - found that as soon as I was distracted the longer stroke came back into play. I guess the consistency will come with practice.

The other pleasing part of the row today was my recovery - finished the row with my heart rate a little over 170, within a real short period of time that had fallen back to 120.

Three rows this week: -

1. 8068 Meters - 30 minute
2. 5,753 Meters - 20 minute
3. 8018 Meters - 30 minute

Total - 21,839 Meters (13.57 Miles)

Next week I intend to focus on technique once more, really need to work on maintaining stroke consistency. Badminton and Squash also on the plan - hopefully I will feel the benefits of the rowing on the courts.

Referred to the Indoor Rowing Training Guide (version 2) again today - worth a quick scan now and then. Particularly the technical faults and solutions section. Check out fault number 8, simple but true. RELAX!!

Something I own and would not go without are my GripMaster hand pads - these certainly do help.....a worthwhile investment. Also help you to relax and grip the handle lightly!

Failed - but for a valid reason :-)

So last week I failed to hit my 21,000 meter target, that said I think I had a valid reason. I had planned on rowing on Sunday but instead ended up playing 5-a-side football.........good enough reason I think. So last week I completed approx 17,000 meters.

Started this week with a reasonable row this evening, 30 minutes completed covering 7,059 meters (2:07.5/500m). A little down on my recent pace (2:06.5/500m) but happy. With warm up/down a little over 8000 meters in total. I certainly do notice the difference when rowing the day after squash / football. The legs feel a little heavier and not a willing. Becomes more of a mental challenge.

Will look to complete the 21,000 meters this week.

Found another interesting blog on the web this evening, take a look if you get the chance:

http://indoor-rowing.blogspot.com/

Tough but Rewarding

Tonights row was a tough one. Having played badminton last night I found that I was somewhat lacking energy. That said I was still pleased with the outcome of the row. Again I opted for a 30 minute row with a warm up/down at either end.

For the 30 minutes I completed 7,115 meters which is an improvement on my previous row. My 500 meter pace improved - 2:06.5 average over the the 30 minutes. This is an improvement of just under 2 seconds per 500 meters on previous pace. Ultimately this improvement can be put down to my competitiveness and wanting to better my previous row which I used as a pace boat for this session. Whilst the pace boat does help pass the time, I need to be careful that it does not become an obsession to beat/improve on. I found myself starting out quicker than normal to get ahead of the pace boat which ultimately meant a harder middle session. May opt not to use on the next row.

Word of advise, don't let the girlfriend cut onions at the end of a session, not ideal! Cry like a baby - not quite but almost.......

Something I read today has made me want to again focus on technique next week -

"your legs are responsible for 70% of the power in your stroke."

I'm not entirely sure I am achieving this, something to work on and read up on.....will report back findings. Also going to start looking for other indoor rowing blogs to try and become part of a rowing community.

I have me a pace boat...

Good row this evening, ended up completing 7028 meters for the main row (30 minutes) with another 1000 during the warm up / warm down. For the next few sessions I think I will use this pace as the gauge. Found the pace pretty good for the duration.

I have posted the chart for the row, very pleased with the consistency throughout. As can be seen, heart rate at the end was getting high! Need to understand more about this rate and the level I should be working within.......will research further.

Again I had numbness in my left/right foot. The pins and needles have subsided but I am still suffering somewhat at the end.

This week I plan on completing over 21,000 meters. Would like to hit the half marathon distance. So far so good !

Easter Sunday Row

If today is the resurrection of Jesus, then today I took his place upon the cross. Well thats how I felt on the rowing machine anyhow......

For a 30 minute row it should not have been soooooo difficult - during the session I covered 7009 meters with an average 500 meter pace being 2.08.4 which again, should not have been so hard. Yes I was pleased that my 500 meter pace was on average 2 seconds faster than my past row, but I'm still confused as to why it felt so tough. Looking at the stats it may have been that I started out a little quick - about 15 minutes in I seriously felt like stopping. I guess another plus is that I did not!

With the warm up/down I covered 8013 meters (4.97 miles). Better than sitting on my backside watching sport all afternoon :-) Hmmm or is it.

I guess still an improvement, still not feeling 100% and fighting off this cold - hopefully over the coming weeks I will see my average pace for 30 minutes drop below 2.05 for 500 meters.

Right where is the chocolate!

Nice shoes for rowing....

Had a couple of steady rows the past few days. Tonight I started to up the intensity a little - starting to feel a little better - I think the cold is starting to go !

30 minute session this evening - 7,683 meters at a very steady 2:10 pace. Happily I finished the row still with some feeling in my left foot. I think the pins and needles is subsiding a little. Felt very strong at the end of the session.

Previous row on Saturday was also pretty steady - 20 minute session covering 4,686 meters again at a steady 2:08 pace.

Hopefully next week I can start to pick up the pace again getting back to <2:05 pace for 500 meters over 20/30 minutes.

These two rows where separated with a squash game - which reminds me - I need to look into a rowing plan for anaerobic training. This should help my game fitness.

So whats with the shoes? Well I'm very impressed with my new trainers (that came highly recommended - thanks James Memmott), Nike free 3.0 trainers. Great for rowing in because of the flexibility offered and comfort. Very nice and worth every penny - especially when you buy them in the US !

150,000 Meters - Where would that get me?

This evening I topped the 150,000 meters mark on the rowing machine - which is a little over 93 miles. When put like that I think I will stick to using meters - sounds a lot more impressive.

Tonight had a steady row - 5000 meters (3.1 miles). Slowly and surely getting back into it after being away for a few weeks. Think another steady row is in oder tomorrow. Should be playing badminton next week and will look to setup a squash match as well.

I did a little research on maintaining my Concept 2 rowing machine and found that the concept 2 website provided me (not surprisingly) with the details. In summary: -

Daily

• Wipe monorail with a cloth after use.
  

Every 50 hours of use

• Clean and lubricate the chain with the oil provided (or 20w Motor Oil or 20W 3-in-1 oil).
• Check the socket screws used to install the front leg and framelock for tightness. Also check that each toe piece nut and bolt is tight.
• Check battery power on monitor.
  

Every 250 hours of use

• Inspect chain for stiff links. If thorough lubrication does not help the chain should be replaced.
• Inspect chain-handle connection for wear. If the hole has become elongated, or the U-bolt is worn halfway through, the entire connection should be replaced.
• Tighten the shockcord if the handle does not return all the way to the fan enclosure.
• Loosen or tighten the nuts on the Performance Monitor arm joints as necessary.
• Check for dust inside the flywheel with a torch. Vacuum if needed.
  

Approximately every 800 hours of use

• Replace the batteries in the Performance Monitor (PM2 or PM2+). The PM2 and PM2+ use 2 AA batteries.

Right then, back to fighting off this cold !!!