Lunchtime CTC r24 – target 1:38 – 30r20 70%HRR pre work

Got in early this morning so went for a 30r20 70% HRR – little overcooked it but result was OK – 7704m 1:56.8 HR Ave 142 Max 151 (70% for me was 143 but guessing it’s slightly higher at moment as I am “untrained”)

Lunchtime wanted something more challenging so went for the CTC – r24 having done the r20 at 1:42.6 and the r22 at 1:39.9 pace I figured 1:37.9 would be a good target – so after upping the drag to 135 (was at 126) I went for about a  1000m warm up and then set off. Hmmm – that was a bit faster than expected – oh well best stick with it. Apart from the hands and feet and backside blisters I’m developing (not only the inners that go soft from lack of time on the mistress!) it wasn’t too bad – messed up the start of the 10th rep and a few reps I took the last stroke a little too early and had to watch the “predicted meters” reduce as the fan slowed down but apart from that and a lot of sweat all is well :o)

30r20 - kinda like old school

Couldn't decide on what to row at lunchtime - considered a r24 ctc shot but came to my senses and went for a 30r20 - instead of targeting HR specifically I thought I'd row to pace and see how I got on - target 1:55.0 pace and keeping a check on my back all went well. Ave HR was 140 which is below 70% HRR although I topped out at 156 bpm which is just over 75% all seems well with the back - but will continue to take it easy

OCT C2CTC - r20

So saw the consultant yesterday about my back and he was happy enough to sign me off - still need to wait a while before full bore erg training can commence but he said I would be OK to do some small amounts if I was careful - so 15 by 1min on 1min rest (October ctc) and rate cap it at 20 to keep an eye on my form seemed good - started with a target of 1:45 and kept a conscious aim to listen to my lower back although there was an ache to be honest I get worse from merely sitting in the chair or car for more than half hour - followed it up with some stretching and all seems fine now :o) still won't be going to silly yet .... had the drag down at 105 which strangely felt quite heavy

Beware of an old man in a profession where men usually die young...

After a full day in work (was supposed to be a half day still as sitting at my desk seems to cause me more grief than anything - well that and in the car for any amount of time) and a very early start - 5:30a.m. - by the time the daughter was in bed and the dogs where walked it was gone 9p.m. and I really fancied just lounging on the sofa - but then the power of Facebook struck - firstly seeing Lloyd Gilby powering through some training then this "meme" popped up - that was enough to get me up and changed and into the shed - a few light weights (nothing involving anything with the lower back even supporting) and then onto the bike - did manage to get on Sunday night for 20 minutes and averaged over 40km/h from the start so that was the plan for tonight - still getting a numbness in the "man area" which I needed to relieve a couple of times and then grabbed a video of the last minute - used that as a motivation to be honest - I dunno why but it worked.

TE 3.8

EPOC 157ml/kg

Work pressures - lifetime meters now at 19,911,891m ...

Very busy couple of days - no lunch yesterday and only managed to get away at gone 2pm today - did manage to test the power this morning - to be honest both sessions where disapointing - but at the same time I got them done

Aim this morning was 250's - but blew C-Breeze of on first attempt and on the second I didn't feel great in the leg/hip so stopped part way through the second rep

so lunch time and the HR was high

KB in the AM - Erg in the PM

So got the new kettlebell yesterday in work - will probably leave it here in work and just use it when I have a 15 minutes spare in the mornings for a quick burst - made sure I stretched and warmed up and then each exercise was taken very carefully - firstly without weight then with a 10lb weight disk and then with the kettelbell - any signs of discomfort and I would have aborted.

The session went (once the kettlebell was introduced)
Goblet squats 3 by 10
Swings 3 by 10
Snatch 3 by 5 each side

Videos below are the last set - comortable with all but the Snatch which will take some getting used to

Squats

Youtube link here - Goblet Squats

Swings

YouTube Iink here - Swings

Snatch 

YouTube Iink here - Snatch

Lets see how observant you are - watch the three videos and see if anything odd happens (apart from my form)

So then at lunch time I just went down for a 40r20 70% again making sure everything was smooth and easy on the back - stopped just after 10 minutes for about 20 seconds just to sort out the C-Breeze - it was getting very hot and sweaty and the C-Breeze wasn't pointed at me. Job done and I'm still moving :o)

30r18 70% HRR - continue the recovery

Just hitting the 30 minute piece again with a 70% HRR - this time @18. Was tough to get motivated as very tired this morning - but after a quick coffee and a piece of chocolate I managed to head down to get changed. Things ticking along nicely, still some skin to heal and niggle in the groin to sort out, but happy with the progress. 

Also somehow missed this tweet yesterday! Love it ;-)

Recovery row post 100k - 30@22 HRR 70%

Post 100k (see Saturday’s blog) “recovery” row today which I decided on a 30@22 HRR 70% (146bpm) fluffy but still a little bite in it to keep me interested. Wasn’t sure what would happen body wise to be honest – no major problems that have surfaced – knees a little sore – back a little aching – small skin loss on one finger – I suppose the main thing is the groin strain in the right leg (probably brought about by the body compensating for the knee on Saturday) it’s sore enough but not so bad that I think training would make it worse. 

To that end I set of on a  1k warm up – that brought to attention the butt skin loss – well scar/scab that had to me removed before I could row and then off I set on the 30r22 – after a while I noticed the breathing was heavy on the chest – but put that down to the body protesting – since when did I ever pay attention to that though.

So cracked on and lined up 8200m – failed by a meter even by breaking HR cap by 3bpm in the last minute – still that didn’t hurt as much as the shower after when the water hit the open butt scars !!