FatBusting : BartMan log.
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Hey Bart<br />
Have posted a good rowing sesh for you to try in red Beards diary, based on the BFL. Good to hear how you fair. -
Did the BFL programme as per snapperslayers programme on RedBeards thread.<br />
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Easy (ish) the 1:55 and 1:50 splits, the 1:45 and 1:40 a bit harder to hit and stay on - probably did closer to 1:46 and 1:41 splits, was over more than under by a second. the last 'sprint', meant to be 1:35, you have got to be kidding!! Managed to keep it under 1:40 for that split, on the 1:38 and 1:39 marks.<br />
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Heart rate, after a minutes wind down to make the 20 minutes row was still up at 168 bpm, so shudder to think what it was at the end of the sprint!!<br />
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Must get a decent heart rate monitor - my old one broke can cant be fixedÂ
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Good to hear you got through it, was surprised you thought it was "easy (ish)", maybe you could throw 1 or 2 more cycles in just to make it a little harder or reduce the time each minute by a few seconds. Also put a bit more pressure on yourself by staying under the target eg 1.45/500m on the sprint, try to keep your speed under that, 144 at the most; only 1 or 2 secs diffeance, will make alot of differance. The last sprint 1.35/500m certainly tests your ticker in a couple ways, heart rate going mad plus the mental strenght to keep pulling when you dont think you can.<br />
Good work! -
yeah, half the battle is mental thats for sure - those couple of seconds look small on the monitor, but by fuck the are massive when rowing away!!<br />
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When I say easyish, I mean keeping to the 1:55 and 1;50 splits - not the whole thing!!<br />
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Will call the whole thing easy when I can be 1:45 or lower, and 1:40 or lower for those splits. And will call it beaten when I can finsih with a 1:35 or lower!!<br />
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So won't be for a few weeks I reckon, at the least - a ten day trip to fiji will set me back a week or three!!<br />
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Got some good results doing a two minute cruise / 1 minute hard rows for a while - 30 minutes. cruise being between 1:50 and 1:55 splits, hard being between 1:40 and 1:45 - nearer then higher as you get tireder!<br />
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You do a bit of rowing too snapper? -
I am doing the BFL - 3 weeks to go - Red beard talks about it in his diary. On cardio days I find the rowing the best, get the heart rate peaking at 190 clicks on that last sprint. Down to under 1.30/500m now on last sprint.
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fark, 1:30, there's a target then, fark <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt=':)' /><br />
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Think I will have to practise rowing at that rate when fresh to start with, to see if I can get there, let alone after 18 minutes!! -
HOLIDAY TIME:Â Fiji from 3rd to 10th, back into exercise Monday 13th.<br />
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Won't be back on deck doing ANYTHING until march 13, so expect I'll be back to my norma fatbastardness by then :shifty:<br />
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Will attempt a few paddles or soemthing in real water while away <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':)' /><br />
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so good luck fat busting folks. -
[quote name='Nick the Aussie']At the end you should have difficulty lifting 5kg on each arm <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
[/quote]Dang....that comes at the start...
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Progress report:<br />
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Fiji, week long no training with exercise consisting of snorkiling, kava drinking, a bit of the other, lying in the sun and drinking cocktails with long names and longer prices. <br />
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Weight Gain 400g from starg weight of 105kg (measured on airport scales on at Nadi Airport).<br />
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Lack of weight gain could have had something to do with the heat which topped out at over 40 degrees :nta<br />
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Planning on a long slow 10k row tonight to ease back into training, a visit to the supermarket to get some decent tucker, and back into training, as have reliable information that Willie Weka has today started body for life, wieghing in at 99.7kg. Not bad for a former fullback / first five... -
Got me inspired Bartman, too much time spent with Shark in da pub has seen me slide.......<br />
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Joined the gym over the weekend in time for the 12 week challenge.<br />
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He goes 99.7kg. -
managed to get that row in.<br />
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10,000Â :Â 38:59.4<br />
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Nice cruisy row, watched the first half of the Crusaders v Bleus game. Blues now just shitting themselves as the Crusaders turnj up the pressure!!<br />
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Got the decent food in too now, so no excuses, and have offered up Willie Weka a no boozing duel... -
[quote name='BartMan']<br />
managed to get that row in.<br />
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10,000Â :Â 38:59.4<br />
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Nice cruisy row<br />
[/quote]<br />
:shocked:<br />
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That's bloody good for a 'cruisy row'<br />
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How many strokes per minute are you doing on a distance like this? -
2 days now of the booze bud.<br />
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Soooo glad I took the heinie out of the ridge though, reckoned I deserved one after yesterday......still guttsed it out - all good now. :angel13: -
Read somewhere that you got that rower Duluth, well done!!<br />
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Was stroking at about (oo-er) 28-30 strokes per minute, 1:57 per 500m. Should try and get that stroke rate down I read somewhere, and it does work, get the rate down, by pulling harder, and when you up your rate back to 30, you are still pulling hard out, and your times just plummet!! -
Lunchtime row:Â 7500Â :Â 28:56.9<br />
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evening row:Â 6500Â :Â 24:18.1<br />
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Eating good today - shit loads of water.<br />
Breakfast:Â Rabbit food cerial.<br />
Morningn tea:Â apple / banana<br />
lunch:Â 2 x molenburg rabbit food filling sandwiches.<br />
snack:Â banana<br />
dinner:Â rice n tuna n vege. -
[quote name='BartMan']<br />
Read somewhere that you got that rower Duluth, well done!!<br />
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Was stroking at about (oo-er) 28-30 strokes per minute, 1:57 per 500m. Should try and get that stroke rate down I read somewhere, and it does work, get the rate down, by pulling harder, and when you up your rate back to 30, you are still pulling hard out, and your times just plummet!!<br />
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Yeah I got a shiny new Model D. It's got the new flywheel cover that makes it quieter than the previous models..<br />
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I've only had it for a little over a week so my times are still quite poor. I realised early onthat my technique was the issue and I wasn't getting enough work transferred directly to the flywheel mainly because my leg drive was so shit.<br />
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My natural SPM would be around 27-28 but I've been trying to concentrate on slowing it down and pulling the handle harder. Also I read a lot of people row strapless to ensure the technique is correct and power isn't lost to the straps. So at the moement I'm doing around 24-25 SPM strapless at a rate of around 2:05 on the longer distances.<br />
Think I'll do a few more 10kms like this and then try what you said and increase the SPM but put the same force on the handle on a 5km -
yeah, I read that strapless thing too, tried it a few times, but never really got into it! but it is pretty much all about the legs for the power, that is for sure.<br />
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downloaded from the concept2.com site some neat training programmes too over the years, but can't remember how to get them - started training to row a marathon, but got bored with it after a few weeks - wasa 6 month programme!!<br />
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anyway, morning row: 5000m : 19:58.4<br />
breaky, healthy cerial shit again.
