8by500 1:30r r30

As I got my Xmas eve jobs done I was rewarded with some erg time.. Not sure rewarded is the best description for it.. 8by500 1:30 rest r30. Using the erg I bought for 300 euros and rebuilt.. Had a few niggles still but hey ho

Irish 2017 - would rather go and lose than stay at home and wonder

So signed up for the Irish a couple of days ago in for the 1k, 2k and 500m sure why not. Had another trip to Dublin and back on Thursday so no training but Friday wanted to get something positive done and went for a horror session unfortunately a stomach cramp set in and the session came to a halt then started thinking if signing up was a mistake. Today was another day and I went in early to do a simple 30r20 aimed at 70% HRR but let it rise up to 80% by the end. Decided to then put some one minute bursts in hoping to hit 1:30 pace on r30 - well lets just say I rather enjoyed that and stretched it from two to three reps. Fairly safe to say I'll be using the power end of the spectrum come Saturday

I also enjoyed that - 12by 1min 1min r

If I am to compete at the Irish in January I need to get used to not being able to breath very well - or technically make some race paced adaptions to allow my body to become accustomed to the carbon poisoning and lactic burn - and feels as pleasant as it sounds - burning poisoning .... So to start the ball rolling this lunchtime I picked the 12 by 1 min on 1 min off session - idea being to pick a pace I hope to target at the Irish all going well - 1:32 and r30 as an introduction until I build the bodies resilience - wasn't expecting the session to destroy me and if I'm honest I could of gone a little harder maybe - but I need to build not fall over at the moment.

not feeling it this morning (30r20 75% HRR) felt it at lunch! (4by1k 5r) (with video)

Got in and on the erg the morning feeling tired and it showed - struggled to get any power on at the start so rather than the usual dip into low 1:40 splits I sat at the high end and sweated my way through it - felt a lot harder than it should. 

8,281m 1:48.6 r20 - 30 min 75% HRR

So then lunchtime and i had been dabbling with a 2k test at 1:36 pace with a thump on the end - but after this morning I didn't want to tempt that so the next choice was 4by1k and get used to the higher rating needed - target was a 1:36 arbitrary figure r30 but as I set off on the first I found without pushing too hard I was able to come in under 1:35 - first rep felt pretty OK - second one felt like hell lol serious thoughts of binning the session but after the long rest I was ready to go again and dug in to keep the negative splitting - so for the final rep I set up the camera to check my fat belly and crappy technique (as at this point I've not watched it back) maintained the low 1:34 needed through the first 500m and then increased the pressure - felt tough but under control - back a little sore but not too bad.

 

4by2k r30 5r - neg split - all sub 6:30

So a repeat of the 4by2k r30 5r - but today I wanted to aim at getting them all sub 6:30 - I was hoping to just nudge under ie 6:29.9 - but mucked up - so went with it and neg split - got into trouble on the last rep so pumped it home to get it over with - it's interesting how the pain/leg ache develops with these and what you do with it - first rep wasn't any trouble - second rep the leg ache started after about 2 minutes and it comes on sudden but then doesn't really get much worse - that's where the training comes in to keep pumping - especially on the third rep when it kicks in within the first minute and the final rep after 30 seconds lol

Garmin Details

4by2k r30 5r

Almost ran out of time at the weekend - life huh!

4by2k @30 5r target pace 1:38.0 - got excited on the last one with controlled pressure for final minute to drop it sub 6:30

6:32.1 - 1:38.0
6:31.9 - 1:38.0
6:31.9 - 1:38.0
6:29.8 - 1:37.5

All r30

http://i1255.photobucket.com/albums/hh630/Beowulf-91/Mobile%20Uploads/DSC_1617_zps2426079e.jpg