Lanza session 3 - "Don't stay if you don't want to" more 500's

Well after being up early and out "sight seeing" (re going into every shop in lanzarote or so it felt lol) I got to the gym about 8pm - legs already tired I set of down there with a view of doing a 30r20 70% HRR and then maybe a few 1 min sprints - but once I got there I somehow ended up setting up the 5k race warm up and plugged in some 500's on the basis of

500m r2
500m r2
500m r1
1000m (paddle) r1
500m r2
500m r1
1000m (paddle) r1
500m r2

500m r1
1000m (paddle) r1
500m

The target was 1:30 pace - start was hard and then the second not too bad - the third was hell so was all the rest - at a few points I was saying to do the next rep and stop - towards the end the following song came on my headphones and as it so often does it spoke to me - it's only me that makes me stay on the erg so - don't stay if I don't want to - I stayed :o)

1) 1:30.0 r33

2) 1:29.9 r33

3) 1:29.9 r34

4) 1:29.8 r33

5) 1:30.3 r35

6) 1:30.2 r33

7) 1:30.1 r35

8) 1:29.4 r35

HR maxed out at 175bpm

Lanzarote Session 2 - some 500's

Basically Q wants me to do some time in the 1:30 zone - so the session was basically 500's mixed in with some paddling - no warm up other than the heat and the initial 2k plod. First one and I was ready to bin the session straight away - but as the Mrs and baby where enjoying the pool just outside I managed to crack on.

now I got interrupted on the fifth rep as I spotted the Mrs and baby heading off with a bag and thought she might be leaving so jumped off and made sure all was OK - it was - she was getting a drink for her and the baby from the pool bar :o)

So back to it - and as I'd managed to move the rowing machine across the floor I took the opportunity to turn it around and prop it into the wall. Just got to get each one done and on the 7th I even got the interest of the gym instructor who came down and had a look for the last 30 seconds. 8th rep was up and it was a case of get to 20 strokes to go and grip and pull.

After I finished and was on the paddle the Mrs came over and I got a few photos with the baby


... pictures to follow

Lanzarote Session 1 - 30r20 70% HRR plus 4by500

Well first thing first - had to update firmware to allow ergdata to work - luckily this can be done direct from the iphone these days :o)

Next change language to English and then set off on a sweaty 30r20 HRR 70% - no HR on the PM and ended up a little high on the stroke rate at the start

View from the erg not too bad

Then the pain came - 4by500 target 1:30 pace - first was horrible and nearly didn't even start the second - legs in horrors - felt like lead - but as I've started I might as well finish