AM aborted 10k r24 80% HRR - PM 6by1min 1r r32

First HD of the renewed campaign - in hindsight it was a bit of a daft idea to attempt a 10k r24 at 80% HRR first thing in the morning after waking late and so no breakfast - would have done a 60r24 70% HRR if was in on time as the legs are also destroyed at the moment... oh well 4k done at 1:45 pace so not a complete waste.

So for lunch I served up and old favourite 6by1min on 1min off although I had a quick look back at my 40-49 age group PB for this (1:26.4 - funnily enough that was done in October ... 2014) I quickly came to my senses and aimed for a sub 1:30 pace - and that was still a reach - did the full race warm up in which I aim at hitting 1:30 split and found that a lot tougher than normal - still it's just training - so off we set - snot, spit and sweat flying everywhere - concentrating on a strong full stroke and kept it strictly to the r32 helped a great deal - even managed a bit of a thump on the last one :o)

335m 1:29.5 r32

336m 1:29.2 r32

336m 1:29.2 r32

336m 1:29.2 r32

336m 1:29.2 r32

340m 1:29.2 r32

6by1min on 1min off r32 (strict) 1:29.2 ave 2,017m

**** 10k PB **** CTC 10k r24 - Irish Record

Well last week was a write off training wise - started with food poisoning intermixed with stupidly jogging (first time in 4 years and trashed my calves & thighs - still tender!) and then no training at the weekend once again. So wanted to give myself a kick up the butt (in both physical and mental aspects) the CTC suits this to a tee as I'm able to target something and have a mental push to finish. Last week I capped my hr at 80% HRR for the first 9k so today I decided to increase that to 85% and basically see how the body reacted to the previous week mess.

Seems to react quite well - and even though I wasn't 100% sure what my PB (free rate) was (33:35.7 - 1:40.8) I knew it was around the 33:34 mark so I made sure I got into the 33:33's and still kept to the r24 - spot on  ;-)

Garmin HR Details

Recovering from food poisoning CTC

Well Saturday was a planned day off spent in the wildlife park with a picnic - Sunday was spent in bed with food poisoning - most likely from a cooked chicken bought from a local supermarket - Monday in work feeling sorry for myself - this morning into work early enough to set up a 60min row but stopped after 30min as I felt like getting sick - lunchtime I wanted something with a bit of oomph - so took last weeks last session which I missed (10k r24 80% HRR) and after getting to half way decided to complete the 8750m as specified then put a sting in the tail - needed to do this to get myself over the finish line - still feeling crap - appetite is non existent - 34:23.5 - 1:43.2 r24

Garmin HR Details

this mornings effort

10k r24 HRR 80% (160)

As it says on the tin - looked back to the last time I did this session (27th Dec 2013 1:44.2 pace that day) and I aimed at sub 1:41 pace and once I hit the HR cap I left the pace drift - did the same today

oh yes - weighed in this morning - 106.6kg - 235lb - 16stone 11lb

Garmin Details

OK - I'm on the track (see yesterdays blog) 10kr24 80% HRR

Lets see if I can stay on it and not get derailed! :lol:

Today called for 10k r24 at HRR 80% (160 for me) and after a 4k warm up I set about it - aimed at 1:41 until the HR got up and then reduced pace as needed - interestingly this is the 3rd fastest 10k in the 30-39H group at the moment (or would be if I ranked it - but that would knock my second spot off :lol: ) - is no one doing 10k's at the moment?