AM Weights - PM short stuff - incl 1 min r20 almost sub 1:30...

5 min warm up on bike and some stretches

Squat - Barx5, 45kgx4, 50kgx3, 55kgx2, 60kgx1
           80kgx5x3

Flat Bench Press - Barx5, 35kgx4, 40kgx3, 45kgx2, 50kgx1
           55kgx5x3

Power Clean  - Barx5, 35kgx4, 40kgx3, 45kgx2, 50kgx1
           55kgx5x3 (did have 60kg on but couldn't shift it for even one rep lol)

Seated Cable Row 3x8x91kg (maxed out the stack on the machine)

At lunch I was delayed by traffic so really hadn't the time to do much - so did a few 100m's then a couple of 200m's and finished with some 1 minute r20 - still trying to get that sub 1:30 - missed by 1 meter on the second one!!

1min r20 test

lunchtime and although I had half a idea in my head to test a 1k (looking at 1:29.9 pace) once I got most of the way through the warm up I decided against it - the gym was very warm at lunchtime and there was a enough fatigue in the body to know that something else was required - as Q had requested a 1min r20 test I figured that would be a good fit as I was well warmed up - two attempts at getting sub 1:30 but alas due to sloppy erg timing and movement of said erg i was not to get it today - on the first attempt the erg strain was such that the phone cradle did less cradling and more dropping of my phone hence the video cutting out - add to that my timing was all over the place - think this was in due to the fact the erg was shifting too much as was my backside on the seat lol so I'm afraid only 325m r20 1:32.3

HD on a r18 - 1 minute boost

In early to get a row in before work as no opportunity at lunch - aimed at a r18 30 minute piece but just before half way I basically couldn't be  arsed - lack of motivation and any goal at the moment - so then dialed in 15 minutes for a paddle just to burn some calories. Towards the end of that I decided to bash out a minute just to get me some positive mood endorphin's - as I was rowing it the monitor tilted further and further backwards lol by the end it was almost horizontal - target was sub 1:25 at a reasonably controlled rate and that was achieved.

another minute please - 394m 1:16.0 - with video

Hmm that was a bit lackluster - just didn't have the oomph I needed in myself today - really need to get a fire going inside to get these 1 minutes done - still not a complete disaster and happy I held on and went through the line. Started with a 1:49 split then 1:22 and down as far as 1:11- flicked from 395 to 394 right at the end FFS

died before the line - 1 minute TT

Went for the minute at lunchtime and was seeing 410 predicted finish at halfway but crumbled in the last ten seconds (had 399m then 397m) ended up with a 1:52 final stroke and 380m lol - not finished with it... 973 max watts

1 minute World Record 40-49H with video

Concept2 started recognizing the 1 minute and 100m ergs as world records earlier this year and that combined with a disappointment in the Open Irish 500m (Silver with 1:19.3) led me down the path of a bit of sprint training which also coincided with a lack of time available to erg anyway.

Although I've been keeping my blog going here I haven't published it as I wanted a good crack at the record before letting the other big boys know what I was up to and so should think that either Shawn Baker, Dirk Möller, Rob Smith, Graham Benton, Luke Wollenschlaeger, Marcos Cesar Morales, Mark Roberson, Noel Carey, Lloyd Gilby or Paul Brown (imagine if we all got together for a small team event ...) will add a few meters to this before too long. But for the briefest of times for the second smallest event I hold the record.

Warm up was a 200m steady then 2 minutes low rate and finally a 200m with the first 10 strokes the same as the 1 minute piece. Basically pushed of and hit 1:49 on first stroke then 1:22 and down to 1:13's and held it there - about 5 strokes before the end I was showing 399m as predicated finish but I just paced the finish to make sure I did. Quiet happy about that as my back operation was less than 6 months ago - maybe got some fire back in the Wulf's belly.

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