3by2k 4r r24 no time for warm up - on it - do it - get off it.

3by2k 4r r24 no time for warm up - on it - do it - get off it. Pushed a little on the first and then just punched the second and third home for the 1:44/45 pace - happy with that - knee still hurts but no more than if I was doing "light rowing"

Spun the erg round today - so instead of starring at a blank wall I can see what else is going on in the gym

r18 work - 50 and 60 minutes HRR 70%

ye - that didn't go well - Pam was pretty bad after the operation so instead of being out the same day she was in on morphine over night and it was Tuesday before she felt semi human - I used a opportunity of taking Lilly to Enable Ireland to train as I had about an hour - ended up with 50r18 70% HRR 13,055m 1:54.9 - I was really enjoying it but had to cut it short to pick up Lilly.

Today I was up at 5am to get a full 60min done before starting work at 8am - r18 - 70% HRR - HR raised a bit quicker today.

One thing I have had a issue with since a week before running my last marathon is the left knee - feel pain across the front radiating from bottom right to upper middle hoping it sorts itself out sooner rather than later....

"Go as fasht as you can!" 3by2500m r24 r4

"Close your eyes and pull like a dog!"

so the gym I started attending have a new sign up just behind the ergs -

so shall be looking to that for inspiration in the coming months :-)

Another early start - awake at 5am dogs walked and got coffee and banana then drove into the gym - changed and set up but no time for warm up. Target was 30 min TT +4 pace  figured around 1:48 might work so off I set and just knocked off the session - sweat was pouring and breathing was heavy - luckily i don't have to listen as I have my headphones in lol

 

2by30r20 5r 75% HRR + 500m

2by30r20 5r 75% HRR which resulted in 8,030m 1:52.0 and 7,865m 1:54.4 forgot me water bottle so quite thirsty work lol did rig up my C-Breeze which helped hugely I think

Then 500m at 2k <5 - figured 1:30 should be OK - it wasn't it bloody hurt! 1:29.6

30r20 80% HRR - post running marathon

So managed to get the 30r20 in this morning (completed the running marathon on Saturday so a little sore but not too bad) decided to aim at 80% HRR (160 bpm) and was blowing good and had a lovely sweat on - result was 8098m 1:51.1 pace ave 151 bpm max 164 bpm TE 3.1

forgot how much that hurt - 4by500 1:30r

popped out for a quick session at lunch - has to be in order to get there and back and showered .... unless I skipped the shower ... hmmm maybe not. Anyway flicking back to before the time away from the erg I spotted a 8by500 r24 at sub 1:35 pace - so thought that would be grand to do ...

Got to the gym - changed and ready to go - out to the two ergs and they'd used the strap I gave them to fix one - fantastic - oh wait both the ergs are in use... so a few minutes wait and a very short warm up then programmed the 500's - young lad jumped on next to me and i caught him doing sub 1:40 splits at sub 30 rate and thought he looked quite smooth - about ten seconds after i started my 1:34 r26 he got off - hope it wasn't because of what I was doing. anyway on I went but nearly sacked it off after the first but rated to 26 to see me through - the next three where quite the struggle and new I'd need to end on the 4th - some good must have come from it ... anyway tomorrow I run a marathon and then I'll start planing how I'm going to get the training done.

30r20 70% HRR Energie Gym - Bat Logic

Well into the new gym this morning and kept faith with the 30r20 70% HRR while I get up and rowing again - as I brought in my BatLogic footplate and shoes I was able to use the erg with the snapped foot strap (I also gave them a old strap I had so they can get it fixed) hooked up the Polar HR reader but unfortunately didn't pick up on the Garmin HR strap - still had the Fenix and so was ablt to keep a close eye on the HR. Felt quite warm so will have to take my temp gauge in and see what the temp is like in there.