When you are training hard on the erg it’s like you’re in your own little world. Things go on around you in the gym, but it is all just a little blurry outside of your erging bubble. I forget sometimes that there are sometimes 30+ other people in my little gym when I’m mid session. However, on a bank holiday weekend there is no-one. I arrived there at 11am and the lights and music were off, not a single person to be seen, perfect. On with the lights, on with the music, and on with the c-breeze:
Not one to give a session to people without being willing to do it myself, today I did a 30min rate 20 piece, as I had put that in Shirley’s programme for this week.
30r20 = 8319m / 1:48.1 / 20
1:47.9, 1:48.1, 1:48.2, 1:48.3, 1:48.6, 1:47.9 (all 20spm)
Clean and press = 40kg, 3 sets of 8
Chin ups = 3 sets of 3
Seated cable row = 49kg (max), 3 sets of 10
I haven’t done a 30r20 for quite some time. It’s one of those sessions that when it’s been a CTC challenge before I can do 20spm rowing to get better at it, and am then able to row it in the low 1:46′s, but I find it has a negative impact on my free rate distance rowing then. If I do more low rate rowing I simply get better at low rate rowing, hence not doing much of it. I do think that having some restricted rate, high power, sessions in your overall plan can be beneficial though, just not too much.
The clean and press I felt very quick and powerful on today, so will either add one more set, or a few more reps to each set, next time.