60r20 70 am 4by2k r3 lunch

Actually enjoyed todays sessions, even when I went down at lunch to find someone using the erg.. Once he'd got of I asked if he'd finished, he said yes, I jumped on and we had a chat about drag :)

Train what you hate lol

After this mornings 60r20 70% lunchtime called for a session I struggle with, why, because I struggle with it so it's always good to train the weaknesses

4by2k r24

Is that a light at the end of the tunnel... 4by2k r24 5r

Or just some ******* holding a torch bringing me more work.. well in this regard that is good news as I have been offered a job - yay - still have the contract to sign but I actually can't wait to get back into the "workforce" and getting some semblance of a routine.... that is until the baby is born in December... lol

So tonight 4by2k r24 5r - target 1:45 pace - was falling asleep around 6pm so wasn't sure I would get the drive to get out in the shed to do this - but I managed and once under way got to enjoy it

4by2k r24 - messed it up ....

When you wake up at 5am and one of the first things that the brain works out it has in store is 4by2k r24 you really do wonder what is going on in my tiny brain lol

Still dogs walked and bags in the car into the gym and on the erg - 1km warm up then 4by2k 5r r24 last week I managed a target of 1:44.9 with no real problems so although we are supposed to be hitting a target based on a 30min TT time I felt the need to push a little bit - so I figured 1:43.9 should be OK - then I messed it all up..

2000 r24 6:55.8 1:43.9

2000 r24 6:55.2 1:43.8

2000 r24 6:54.6 1:43.6

2000 r24 6:51.6 1:42.9

4by2k r24 stupid OCD

Early start and spent the first 5 minutes or more with my eyes half shut as I stumbled around the house while my body tried to wake up lol dogs walked and bags in the car into the gym and on the erg - 1km warm up then 4by2k 5r r24 aiming at a target of 1:44.9 - no real problems - in fact felt very good - it's great where they have the ergs at the moment as it's dark in the early hours and the windows act like a giant mirror so I am able to concentrate on form - alas my pacing was all over the place in the final 2 reps... ;o)

2000 r24 6:59.9 1:44.9

2000 r24 6:59.9 1:44.9

2000 r24 6:59.8 1:44.9

2000 r24 6:59.7 1:44.9

Two solid sessions - 40r18 AM - 4by2k r24 4r PM

So this morning I was up at 5am which gave me plenty of time to get in and crank out 40 minutes r18 at 75% HRR (153) although the pace is still way off the drift wasn't as dramatic as recent rows and so quite happy with it - 1:53.0 10,619m

Then lunch came along and I was hmm'ing and arr'ing what to do - had originally planned on the 4by2k r24 but something almost changed my mind - in the end I went with the original idea - pace - well last week was 1:44.1 average and wanted to push on from that - so aim was 1:43 but once the first one was complete and it came in under I went with the 1:42's - all reasonably comfortable and a good end to the week ave 1:42.2

4by2k 4r r24 - So much data - I'm in heaven

So weighed in this morning and down to 112.9 from 115.5 at the weekend - I realise this isn't a "true" weight loss but it's keeping me happy. On Q's schedule was 4by2k 5r which I wouldn't fit into lunch but figured if I dropped the 5 minutes rest to 4 I could get it done before getting to my desk at 8am - I did - just - no warm up though.. Target was 30min TT +2 - well I ain't in a PB 30 min shape so had to make a best guess - I decided on 1:45 pace (although I doubt I could get a 30min at 1:43 currently) set off and first rep was pretty easy - even without a warm up. Second rep and I had a intense pain in my left shoulder at the recovery stage - went on for a few minutes and almost stopped as the pain was pretty bad but it went again so all good. Third rep and found I was going well so 4th rep was a initial target of sub 1:44 - beat that - good sweat on at the end :o)

Now look at all the data - with the Fenix3 picking up the stroke rate from your wrist it gives a good overview of the info.

6:59.2 1:44.8 r24 157
6:58.4 1:44.6 r24 166
6:57.2 1:44.3 r24 169
6:51.6 1:42.9 r24 177

Withings - Weight

PM5 screen shots

Garmin 910xt and Fenix3

Garmin Connect from Fenix3

 Concept2 Logbook - Ergdata download

(Graph includes "rest" hence the odd flat lines)