Points system - 12by2:30 r20 30r - Brutal

Dug out an old training schedule Q put together for when we struggle to follow the set routine - I'm certainly in that position now - it a points system where rows are "worth" certain points and you need to hit a certain amount of points in a week to "get the gains" looking at it today I plumped for 12by2:30 r20 30 rest as it suits where my mind is - looking back to when I first did this session (Here - April 16th 2014 - I hit 1:40.2 with a struggle - then I spotted the day before I did a 40r18 75% HRR - averaged 1:48.3 - knowing I was way of that pace I put together in my head I should be OK at 1:42 pace (the guide is Current Seasons Best for 30r20 -2 for top score - so if CSB was 1:42 then target 1:40 for hi score - the actual scoring is a lot more complicated lol) so no warm up (no time) and off I set - yep 1:42 was a bit adventurous so dropped back looking for 1:42/43 pace and then towards the back 6 1:43/44 - made it and not too bad a average considering where I am 

Brutal start to the morning - 12by2:30 30r @20

After walking at 5:30 and feeding the baby then settling her - I was up and had my porridge - walked the dogs and fed them - into the car - into work and set up in time to do the full 5k race warm up and then get set for the new b@$tard session Q has dreamed up - 12 by 2m30s @20 targeting our 30r20 pace -2 - so for me that would be 1:40.6 (30r20 being 1:42.6) - somehow that translates in my brain to 1:39.9 once I start these type of sessions. And then off course I get even braver at the start. By the 5th one I was in trouble :lol: so then re-evaluate. OK hold sub 1:42 pace at least. Let's say it got nasty - and then got worse. But I toughened up buttercup and made it to the end. What a lovely start to the day  :-D

Bang on 50 strokes per rep and each rep from a standing start - some of those where very standing at the end :lol: +2:05 splits on the first pull (usually sub 1:50)

Garmin Details - http://connect.garmin.com/activity/480876911