Punch the Power - 8by2:30 r20 full frontal video of last rep lol

Well today's session - done early as wouldn't have time in a lunch break - was 8 by 2m30s rating 20 with 3 minute 30 rest - have to admit the rest was maybe a little long for me - or maybe I didn't push hard enough early on?

Two reasons I didn't push earlier is a) lower back a little tender at mo b) no idea where to pace this (haven't done these in a long while) c) it was frickin early lol I figured somewhere between 1:35 and 1:40 would be a good place for the pace after a 1k with bursts at rate warm up I opted for 1:40 and to be honest in the first two I thought that was about spot on. After the third I obviously needed to negative split the rest - the 7th went quite well so on the 8th I thumped it (while keeping control)

2:30.0 750m 1:40.0 20

2:30.0 750m 1:40.0 20

2:30.0 750m 1:40.0 20

2:30.0 751m 1:39.8 20

2:30.0 752m 1:39.7 20

2:30.0 753m 1:39.6 20

2:30.0 757m 1:39.0 20

 2:30.0 779m 1:36.2 20  

8by2:30 r1 @20

8by2:30 r1 @20 before work this morning - aimed at sub 1:40 pace as when I looked back the closest session I found was from May 29th which was 2x4x2:30 [0:30][3:30] that came out at 1:38.9 first set and 1:37.8 second but being cautious still after time off.

result - 1:39.2

damn it - just found the session was done on 16th Oct this year - came out at 1:38.7 - still not too far off

8by2:30 1r @20 - when even your eyelids sweat!

Had to go back to May 29th to find a similar session - that was 2x4x2:30 [0:30] [3:30] r20 that came out at 1:38.4 so as I wanted to try and bed down the new technique I figured a pace around 1:39 would be good to start with and see how we felt at half way - we felt sweaty - very sweaty lol by the end even my eyelids seemed to be sweating! Tough session but never out of my control, Will push on to 1:38.5 next time all going well. Please note every rep was spot on r20 ie 50 strokes.