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Train Hard : Road to Henley!

5 Jun

It’s been a couple of weeks since I’ve been on an erg, as the last few weeks have been used for race prep, with lots of mid-week outings, however on the road to Henley, the training is getting ramped up further!

Tonight’s work was 2 x 5km pieces, rate 18.

It hurt!

Weight : 58.6kg

Piece 1

Time : 22.00.1
Average Split : 2.12.0
Average Stroke Rate : 19
Watts : 152
Calories : 302

Piece 2

Time : 22.37.2
Average Split : 2.15.7
Average Stroke Rate : 18
Watts : 140
Calories : 294

A good 37 seconds slower in the second piece, after a five minute break – understandably so though!


Train Hard : 2km Testing – Round 2

13 May

It’s been a couple of weeks since the last test, and we’ve had races and camp in between, but here it is – my results from tonight’s 2km.

Time : 8.00.1
Average Split : 2.00.0
Average Stroke Rate : 28
Weight Pre-testing : 56.1kg

Split breakdown :
0-500m : 1.55.4
500-1000m : 2.00.4
1000-1500m : 2.03.0
1500-2000m : 2.01.3


Building on the last 2km, I had a plan and I tried to stick to it, but I found myself stupidly pushing at the wrong times.

I went off hard and quick in the first 100m, to get myself a good head start and got my split down to 1.50.0, however as I then eased out to get a consistent pace I aimed for my previous split of 1.58.0 and failed to stick at it and couldn’t keep my rate high enough. I just didn’t have the energy in my legs or glutes to push harder, and my arms wouldn’t move any quicker.

I’ve lost a kilo since the last test, I hadn’t eaten much today and last week I had come down with the start of a virus – I’m hoping this may be the reason I just couldn’t find the energy to push for more.

As I finished the test my cough kicked off again, and I could feel a lot of gunk loosened off in my chest.

I’m a little annoyed with myself – I’m not going to lie! I’m far to competitive not to be! But having said that, it’s not an awful time in the grand scheme of things, it would have just been nice to get it a little lower – it’s only a difference of 4.4 seconds on my last test, and I have missed the last few erg sessions as I keep running myself in to the ground! I’m still trying to master the art of balancing all angles of life!

Annoyingly though, heart-rate-wise I recovered quickly, and more importantly it didn’t just give up mid-erg!

Sports Tracker Workout Results for 2km testing

Train Hard : 2km Testing!

15 Apr

So it’s been a quiet couple of weeks – I’ve finally shifted the cough, and I’m back on it.

I’ve been working on the weights, but not been doing so much on the ergs due to work commitments, so I knew tonight would be a good test run. I’ve missed a fair few of the lactic tolerance sessions, so going into the test I was feeling pretty nervous! Plus, all of the indoor work I’ve done in the last 3 months have been on the RowPerfects – which makes getting the rate up much easier than on the ergs as you have the weight of the machine to push off from.

We warmed up with a few 200m bursts over 10 minutes to find our limits, and then straight into it after a couple of minutes break.

And to cut a painful 7.55 short, I finished it!

Time : 7.55.6
Average Split : 1.58.6
Average Stroke Rate : 31
Weight Pre-testing : 57.2kg

Split breakdown :
0-500m : 1.50.7
500-1000m : 2.01.6
1000-1500m : 2.01.9
1500-2000m : 2.01.4

So, a good benchmark to work from, and I certainly learnt a lesson from it!

The aim of a 2km is to go off quick, find a good pace and settle for the middle 1km, then bring it back up to the same speed as the first 500m for the last split.

In my case, I hit it far too hard in the first 500m – I think as low as 1.42 – and so couldn’t pick it back up at the finish.
Although I did well to keep consistent and not let it drop any further!

Given the level of fitness I thought I had before I went into it, and not knowing what to expect, I’m not at all disappointed with my time, and more importantly I’m looking forward to smashing it in the next test!

Train Hard : Post 5km Testing

21 Feb

So, I was a little too exhausted, and strangely excited after last nights’ testing to manage to report back!

However, I’m rather pleased I managed to smash my previous time and got myself a split of 1m57s09ms – total time 19m39s 🙂

The last 100m hurt a lot, and I could feel all of the food I’d rammed down yesterday starting to move back up in a bid for freedom(!), but I managed to stay on the seat and keep it down, and one of the lovely novice lads Ross was on hand with bottles of water and jelly babies to revive us all once we’d finished!

Our coaches, Ralph and Jacqui were a great help all the way through it – a little frightening at times with their bellowing and screaming at us, but it helped with concentration!

Once you’re ‘in the zone’, its easy to let something slip for focussing too much on something else.
The software display for our machines contain so much information, and you have twenty minutes to focus and smash it – its quite a lot for your head to deal with, especially after a long day of work!

I found myself focussing on the distance left, watching it chug down, (wishing I could find an extra foot of legs or arms to make it go a little quicker!). The problem is, focus on that over everything else, and you can find your stroke rate shooting up!

For our testing we have a set average stroke rate to stick to – this is to make it fair for everyone testing, to have a constant to measure by.
The stroke for this test was to be between 26 and 28, average across the 5km.

Now in theory, this means you have the space to go crazy in the first few strokes to set yourself a good split, however it’s all about pace in a 5km – going crazy for too long means you can burn out earlier than you’d like, so it’s a tough judgement!

I did get my rate up to the high 30s for the first 10 strokes but made sure to quickly drop it back down and watch my average stroke rate lower over the remaining 4500m.
And having Ralph shouting ‘stroke rate, Charlotte’ was enough to remind me to keep an eye on that – anything over 28 would be a test fail and would not count!

Anyway, it’s sessions like this that I wonder if I’m wired differently to others!
I do love the pressure of having to perform in a fitness capacity like a RowPerfect test!

There were 3 rounds of testing last night, and my group were lucky enough to be the first to go, which meant we got it over and done with without little time to sit and worry about it!
And in good team spirit we stuck around after a bit of stretching (we attempted a jog around the block to warm down, but it was far too cold and soon gave up on that!) to watch the others complete theirs and cheer them on! It’s nice having people to push you when you feel like you’re dying – it’s something I find really helps, so I like to be able to return the favour 🙂

Train Hard : Testing Time!

20 Feb

So, tonight’s the night!

The final 5km RowPerfect testing this evening for the girls of the novice squad.

I’ve eaten so much today in prep for it!

Porridge for breakfast, some popchips as a mid-morning snack, chicken jambalaya for lunch, persian turkey for mid afternoon, followed by a banana. And several cups of coffee to keep me awake and kicking!

The last testing I did was the 5th of January, and my split was 2m.00s.03ms, giving me 20m.03s.05ms for the 5km test.


My aim is to break a 2 minute split – something that 5 months ago I would never have believed possible!

I remember sitting on one of the ergs in my gym a couple of days after my intro session to TRC, trying to pull an 8m.50s 2km, and getting 8m.48s – but that was hard! So to pull a 5km with a split of less than 2 minutes, I’m pulling almost a minute faster over 2km!

I may be at least 6 inches shorter than most of the big-pullers in our squad, but what I lack in height I aim to try and make up for in fitness and sheer determination!


I’ll be back later to let you know how I get on!

Train Hard : Squad results

9 Jan


Train Hard : Post-Xmas RowPerfect Benchmarking

5 Jan

So, having had a nice break away from the club over Christmas … well, a few days at least, today was the first fitness testing for 2013.

Discipline : RowPerfect

Rate : Capped at 28

Distance : 5km

Time : 20 min : 03 sec

Average split time : 2 min

Strokes : 565

Train Hard : RowPerfect Benchmarking

27 Nov

RowPerfect Testing

20 minutes

459 energy


23.9 avg strokes

2.12 split

2.7 recovery

1.43 max

32.1 stroke rate max

478 strokes

Train Hard : Second Benchmarking

24 Nov

20 minutes at rate 24

Split : 2:10:1 for 500m average

158.8 watts

282 calories


Train Hard : First Benchmarking

17 Nov

Rate 18, 30 minute piece

Split time : 2:18:8 average 500m

120 drag


130.8 watts


Also went to my Virgin gym after for a run on the treadmill:

2km : 8:38m

And did some weights:

Tricep, Bicep, Shoulder, and Core

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