I'm doing some general aerobic work. I won't write down weight work, since it is fairly easy to remember. So far, I started 3 weeks ago on the rower, at 3000m. I've just added 500m each time, not really paying attention to pace or power, just getting the distance in and keeping the stroke rate and power as consistent as possible. I've been hovering around 80-85 watts at 26 stroke rate. Steady state rowing is typically done at 18-22 stroke rate, with the same power you would use at faster pieces, so stroke rate is the main variable for speed. So today I slowed down and pushed harder:
20 stroke rate
I'm just doing steady state for the first six weeks. I'll keep adding 500m until it takes over an hour, which should be around 12000m, and will occur around the end of the block.
Slowed down a lot towards the last 3000m, which did not happen previously. I had fewer carbs this morning, and it felt like low glycogen.
I noticed a drop off at the halfway mark again. No hard breathing or burning, just flatness, which most likely means low glycogen again. Carb wise breakfast had a cup of milk, cup of strawberries, and a banana, so I think this will have to increase.
This was actually an off day, but I needed some light activity to get the blood moving.
I had some jellied toast with my usual breakfast, though no banana, so actual carbs weren't much higher. Everything felt really strong and easy. I did do a sprint in the last 500 meters, but I don't know the pace.
I'm slowing down in the last 3k. However, it looks to happen in the last 3k for each workout, despite increasing distance each time, so it is probably just fitness lagging. One week of straight base training left, after which I add threshold and vo2 max work.
This was an off day, so just getting blood flowing.
I lost about 30 seconds in the beginning getting a fan set up, so pace was a bit faster than indicated. This is the furthest I will go now.
First 40 minutes/8000m were really easy, and I averaged 2:25/500m. Last stretch it was harder to keep each stroke consistent, and they averaged lower. The weakness felt muscular, so they probably don't have the stamina to accommodate what the heart can now push out. That will be remedied with threshold work starting now, continuing with the steady state for 80% of training volume, increasing intensity as rpe dictates.
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