Weightloss workouts help

[TMcNasty]

So I'm 41 and I just got back into rowing for weightloss on 7/5/11. I setup 4 scheduled rows a week on RowPro. I do 30 minute workouts on these days mainly because it's a rankable piece that I can use to track my progress. And to be honest I prefer 30 mins. I'm doing okay there so far. I usually run around a 2:15-2:20/500 depending how I feel. 65XX to 66XX meters. My heartrate gets pretty high on these though. Especially near the end. At the 2:15 pace or higher I'm in the low 160's. My MHR is 179 and my RHR is 61 if you want to eyeball my percentages.
Anyway I think it would be in my best interest to do longer less intense workouts on the other days. Right now my main goal is fat loss. So I'd like to go for say 40-45 mins those other days at a heart rate closer to 145-150. I take one day off a week fwiw.
Does this sound like a good plan? I'm wondering if I might be doing the 30 minute runs too often seeing as how my heart rate is close to, if not in, my AT range. Should I do more of the 40-45's in a week and less of the 30's? Any suggestions are welcome. I know there are weightloss plans out there, but I didn't want to get too structured because some of my weekday rows are while I'm home alone w/ my 6-mo old before work. Some days I just can't get her to cooperate so my runs might get interrupted.

[jamesg]

Looks like you'll get pretty fit, so well done, with either combination. Getting fit and staying fit is essential, life-long. Whether you get thinner or not depends on some other factors that may arise during the rest of the day.

[gregsmith01748]

I think your plan sounds fine. 3 30' and 3 45' sessions a week would give you a good balance. If you find later on that you want more structure, you might take a look at the interactive weight loss plan on the concept2 UK website.

[rowop]

is 10k in 36 minutes an exceptional or average time?

[Bob S.]

is 10k in 36 minutes an exceptional or average time?

At this point in the season, it would rank 21st out of almost 1200 men - all ages, both weight categories. See the C2 ranking chart.

[Citroen]

is 10k in 36 minutes an exceptional or average time?

It could be the result from having a mis-configured PM3/PM4 depending on how exceptional an athlete you are.

[BoB/335]

I added protein in EVERY meal as strongly suggested by my doctor because of my diabetes. I was fairly thin with some extra weight around the midsection. I started losing weight almost immediately. Also making it a 5 meal day (with on-time meals)

Once I started exercising the weight kept dropping (along with my Glucose numbers) and have gone way lighter than I ever would have imagined. Actually, never thought I had that much to lose to begin with. Anyway, I feel great and will NEVER get back to where I was again. Try eating more protein to lose weight.

[BoB/335]

btw, working on a six pack for the first time in my life at 53.