60r20 70% HRR - rather encouraging

Monday morning tiredness today and although part of me wanted to stay in bed instead of getting up and going to the gym that wasn't going to put me in a good mood for the rest of the day nor week so up I got - dogs walked - drove into the gym and got set for 60r20 70% HRR - set up the c-breeze which seems to take so long at that time in the morning and of I went - felt a little sluggish and took me a while to get into it but all went well and pretty encouraged to see that this row at 1:53.1 pace 15,906m is only 146m behind a 60r20 from september 30th - but that was at 80% HRR!

So for reference - today - HR Max 146 and Ave 142 TE 2.4
and in September for 146m more - HR Max 160 and Ave 151 TE 3.5

AM 60r20 70% HRR PM 30r20 destroy yourself

Sinuses felt a lot better this morning after last weeks cold so set about a 60r20 70% HRR to see how the body itself was - and seems like it's OK a RB (Return Best - kinda like a PB (Personal Best) or SB (Seasons Best) but this is for when there is a big break in training) by 5m from last weeks  although the average HR was a touch higher at 142 vs 140 but the TE was lower at 2.4 vs 2.7.

Lunchtime and the feast was scheduled as the usual 30r20 Monday destruction - and oh boy did I jump in two feet into this - extremely tough session but very enjoyable... once finished lol - even my eyelids where sweating - god only knows what the folk in the gym thought of me cos I was puffing good

 

Weights and Engine Building 60r20 70% HRR progress

Trained pre work yesterday - weights program

5 min warm up on bike and some stretches

Squat - Barx5, 35kgx4, 40kgx3, 45kgx2, 50kgx1
           70kgx5x3

Overhead Press - Barx5, 10kgx4, 15kgx3, 20kgx2, 25kgx1
           30kgx5x3

Deadlift  - Barx5, 40kgx4, 50kgx3, 60kgx2, 70kgx1
           80kgx5

Lat Pulldown 3x8x86kg

No lunch session as appointment for Lilly with Enable Ireland

This morning woke with one nostril blocked and a throat feeling like sandpaper but as it is purely a head cold (ie not traveled to the chest) so back to 60r20 70% HRR - wasn't expecting anything great on this but maybe a false positive due to either starting slower or the cold lowering the HR I got the best result so far since being back

15,813m 1:53.8 r20 HR Ave 140 HR Max 146 TE 2.7

AM 60r20 70% HRR and PM weights technique

So in this morning for the 60 minutes - didn't feel that it went well but the end result was up a couple of meters on the last one so happy with that.

Then at lunch I went in to see one of the instructors and go through some basic lifts - that being squat and deadlift. Although I have done them before I've never been with someone on a one to one to go through it - and both exercises felt so much better after so looking forward to getting stuck into them :o) ended up just going through (slowly) a few squats and deads.

60r20 AM - 8by500 r1:30 r28 PM

Up early and in to the gym for a hour rating 20 with HRR of 70% closely adhered to and felt pretty good - slight DOMS from yesterdays' dalliance into lifting "weights" but not that would slow me too much. Even saw a lift in pace towards the end which back in days gone by was a sign that the body was resetting itself and the training was taking effect - hopefully means the same this time :o)

 So then at lunchtime I figured a drop into the 8by500m was in order - to tie in with Q's current thoughts r28 was a good fit and after a 3k warm up off I set - target was sub 1:35 - I ended up negative splitting the thought of which I pretty well cursed on rep 6!! Then on rep 8 I completely missed the start as I was trying to wipe the sweat of the handle so playing catch up from the start - didn't quite catch up though....

AM 60r20 70% HRR - PM 10kr22 open HR C2CTC

Pre work in to gym for a 60r20 70% HRR - nearly had a breakdown when I walked in and couldn;t see the ergs!!! But then spotted them over near the window - phew - quite nice location as when's it's dark the window works as a mirror so I can see both what's going on around me and keep a eye on my own "form" good session and was pretty strict with HR.

;

 So lunch time loomed and I wanted a bash of the 10k - aim was to low rate it and just keep the push on - no looking at the HR and grind it out - pleased enough with that - I'll call it r22 even though it shows r21