Clonmult....how many pounds lost during this challenge.
well done BTW.

I never get blistering..I grip handle very lightly..only hook my hands rather than hold ! My pace is dropping so much. I must start some speed sessions to up my energy. Nice to see you guys getting stuck in!

Weight loss on the "idiotic cardio workout plan" is over 10lbs. The electronic scales are useless, they just seem to hunt around, stick a finger in the air and guess.

The good old fashioned mechanical scales put me in at 15st9 a month back. Now I'm 14st13lbs.

Good one, sub 7:30 will be there soon ....

I somehow stayed clear of the rower at lunch, not in the office tomorrow. Body will be glad of some time away from the cardio. Then monday morning, time to get on and give the 2k a serious go.

Have been doing Tabata on the rower every other day for 6 weeks or so. Started a warm up this evening and decided to try a 2000m a couple of minutes in.

I lodged a 7:20 without really pushing - 80-85% or so. The last time I tried was around 6 months ago and I was blowing by the end with a 8:30.

Tabata has really moved my fitness on. Will attempt a sub 7 minutes by the end of July.

I do my Tabata routine on a Concept 2 rower, you'll need one with a PM3 computer for ease.

I start off with a brisk 500m row about a 1:50 pace at resistance setting 8.

The fun bit:

Reset the computer to select the following options:

Select workout> New Workout> Intervals: time> Work 20 seconds (lowest it will let you do)> rest 10 seconds> tick box

You are ready to go!

During each 20 second work interval you need to put in 100% effort. My first 20 seconds is usually around 115 - 118 metres.

Rest 10 seconds and start again.

You need to do this 8 times, I can assure you there won't be a 9th.

The first 4 are OK; the last 4 are tough. I have virtually nothing left to give during the last 5 seconds on the 8th interval and I struggle to put in 100 metres during that last 20 second phase. I really like it because there is no grind, 4 minutes and I'm done and can get on with some weights and core work. You aren't limited to the rower either, the same principle can be used running, cycling, weights etc The important part is that your recovery time needs to half of your exercise time.

I will caveat the use of this exercise by saying that I have been gradually moving up to this over 6 months from sedentary state to going to the gym every other day. Don't just get off the sofa and use Tabata as a quick fire method to resolve a beer belly issue, it cant be used this way and reading the literature it can be dangerous due to the extended elevated heart rate.

There is quite a bit of additional reading on the web and if you want a giggle YouTube has some footage of people doing it.

Good luck if your thinking about trying it. I will be updating the PH Wiki with my future efforts against all distances..

Half Marathon this morning, 1hr 35:42.4

First 15k was fine, had to slow right down after that as it felt my arse was going to fall off!

sorry Richie but I trump you on that one..did it in January. Only do it once a year.

Cheers for the info, I've always been a bit of an exercise fanatic but I've only started using the rower for the last few weeks. I'm looking for another way to get some high intensity interval training in, and I just find it a nightmare on the treadmill due to the time it takes to speed up/slow down, so that sounds exactly what I'm after.

Might give it a few more weeks before I try that program though I can't believe how tiring I've found the rower so far- my best 2,000m time is 8mins 20secs (on highest resistance) and I felt dead on my arse afterwards! I thought I was pretty fit- I can run 2miles in a fraction over 12 minutes, play football regularly, and do weights at the gym 3-4 days a week (with cardio days on top!) yet the rower just absolutely destroys me at the moment!

Still, it's always fun to find a new challenge

Yes, the rower does rip up your arse/hams a bit. I'm not a rower (but fitter than most) and it hits me hard. I have noticed this getting easier in doing regular 30 minute rows.