Strength

This morning I was very resistant to what I know needed to be done.  Sitting on the erg for 60 min, rowing at 70% heart rate.  I kept thinking about how much my legs and back are going to hurt.

After about 30 min. of talking myself into it, I sat down and just started pulling.  I had procrastinated earlier by doing some "research" into heart rate training.  I've yet to buy Phil Mafatone's book, which I'm sure will pretty much answer all the questions I have at this stage, maybe the next steady state row I'll finally buy it.  What I found was some useful information for the present workout actually.  There are lots of ways to calculate heart rate based training intensities;


"In 2007, researchers at the Oakland University analysed maximum heart rates of 132 individuals recorded yearly over 25 years, and produced a linear equation very similar to the Tanaka formula—HR_max = 206.9 − (0.67 × age)—and a nonlinear equation—HR_max = 191.5 − (0.007 × age²). The linear equation had a confidence interval of ±5-8 bpm and the nonlinear equation had a tighter range of ±2-5 bpm."
http://en.wikipedia.org/wiki/Heart_rate

I used the nonliner equation to estimate the MHR, then used the Karvonen method to estimate the ranges.  The equation is

THR = ((HR_max − HR_rest) × %Intensity) + HR_rest

Here is an interesting article on Mark Allen's take on HR training.

For today's session I estimated a range of 140-150 for 65%-70%.  I used this range because it's right on the boarder of recovery and endurance.

Today's row session produced the following results:

Then after a few hours:

4x3 Snatch @ 133
4x2 OHS @ 165
3x3 Bench @ 202

I ended up doing Power Snatch.  Which at this stage is easier for me to do than a full snatch.  Meaning I am still a novice.

The OHS still feel very heavy.  The bench press I feel stronger, so I did set's of 3 reps.