Power'erg 10by1min @20 1r PB

again the theme is lack of sleep and a PB

 

woken at 3am and then at 5am to feed the baby - up at 6:30 for work ZZZzzzz...

 

today was down for 8by1min @20 with 2min rest - but looking back on my powerErg work I last did this rate work with 10 reps and 1 min rest so requested the change from Q and he was happy

 

through the "race warm up" i felt like the tortoise rather than the hare

 

Set up the session and went for it - last time I had 1:33.0 as my end result so targetting beating that I went off aiming at 323m - all went well - couple of timing issues (especially last two reps) but target beaten - 1:32.7  :-D

 

Each rep as it happened

CTC July 2013 + Q's punishment

When I first saw the CTC for this month it intrigued me, very close to the PowerErg sessions we (well I) do 1min @20. With that in mind I asked Q if it would be OK to have a go at it, just to see what I can do and it makes a change to the 1minutes, I would of course have to do something else as a simple 2min @20 wouldn't give me much of a training effect so I suggested the full 5k race warm up then 2min @20 a 2min rest and then at a reduced pace a further 5 sets of 2min @20 ... that's what I suggested, it wasn't what Q came back with  :twisted: 

So the CTC, had to be careful with the knee and watched for any signs during the warm up, but to be honest the ab's hurt more :lol: so then set up the CTC and started the camera, back to the seat, realised I hadn't connected the HR to the PM, so reset and reset the camera and off we go 

http://www.youtube.com/watch?v=eeWVFVLJi2w

and off went the C-Breeze, so reset again and off we go, my target 1:33, why, cos Nav said so  :lol: 

http://www.youtube.com/watch?v=znOs4l82evg

oh - Q's punishment, well he decided I could do 7 reps on 1 min rest, cheers Q, i suppose he did give me 3min rest after the CTC, but the bloody seat wasn't sitting on the slide right from the main piece and that was annoying, but hey