Lay it on the line

And I was certainly laid out by the end of this

 

Q’s torture for today was 8by500’s – previous PB was 1:30.3 (from 26^th July 2013) – so I decided 1:30.0 would be a good target (I really wish I didn’t keep coming up with these brain waves) and so after a bit of mucking about at work I managed to get down a little later than planned and went through my warm up – actually felt quite good – legs still tired but not as bad as yesterday – so target in the head and of I set. First couple went well – as usual with my intervals they are all from a standing start (ie no pulls until the timer hits zero) but by the 4^th it was starting to bite a little and the thoughts turned to “how the hell do I get out of doing the next 4” the an answer of course is it that it’s the next 4 that will give the benefit for the training – in fact there is not much point doing the first 4 without the last. But it really started to bite :lol: the brain started to work out what splits I could hit and still PB – but the wulf in me stayed focus on the target – in the 5^th set I had a large lactic burn and so started upping the rate to try and minimise the damage – I knew if I could get to the last 2 I would be doing well – and also knew I could bully my way through the second to last – which I did – so final rep and it was time to leave in on the line – managed a small push at the end – over the finish line and I was slumped onto the floor – ahhhhhhhhhhh

 

You may spot that the rest meters on the first 4 are higher than the last – Q was encouraging us to row out the lactic which meant rowing for 30 seconds at the end of the rep – which I managed on the first 4 and I think it helped – I was too goosed after the 5^th to do that oops

 

Tough enough

Last week I think I set three new PB's in the 30min free rate (Monday night) - 6 by 1min on 1min off (Tuesday lunch) - 4by 750's (Thursday lunch) - oh and PowerErg 10by 1min @20 1min rest - so actually 4 PB's - come Saturday I was trashed but had one session left - another interval session - but due to lack of sleep throughout the week (Baby waking in the middle of the night) and the legs trashed from training after a 5k warm up and four attempts to get started I gave in and came in only to walk the dogs and promptly fall asleep :lol: Sunday I took as a rest day knowing my legs where still pumped and even today they feel like they are going to burst through the skin.

 

So what was on today’s training sheet - oh a 30min TT - joy! Down at lunchtime after another night of broken sleep last night - oh great left the Suunto watch at home! Still I warmed up - oh bloody brilliant my bluetooth speaker battery has gone - fine set the 30min and lets go - legs felt like lead but I wanted to give what I could so set off aiming at that magic 1:40 split - after about 5 minutes that started to drift as the legs started to protest - stupid legs - and then it was a case of ploughing through - watching the split getting slower is a hard thing to do for me and keep going - it's sooo easy to HD once that drift starts so in that respect I'm happy I got to the end and got the training benefit - that 9k will have to wait for another day ...

3by 20@18 HRR 70% - session 2

Managed to sneak in a second session again today - have to take the opportunity when it arises - simple 3 by 20@18 HRR 70% (146) bit of a slog but worth it :-)

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

60r18 70% HRR - session 2 today

Simple 60min @18SPM with a HRR at 70% (146) although temp in the erg shed a little high at 22c I got the work done and feel better for it after the lunch crunch lol

4by750m 3r - push to destruction

The numbers will not show the pain I just went through - I wish there was a PMG "pain measurement gadget"!

 

Put it this was on the first rep I was in "discomfort" even had the start of "erger's" cough at the end - the second rep I was in pain - the third rep I started to bathe in lactic - the fourth rep I was in a place that is not nice - not nice at all - not exactly sure how I got through it to be honest - I hit the "wave" (my equivalent of the runners "wall") within 30 seconds of starting it - I had another 1 min 45 seconds to get through - if you had offered me 1 million pound sterling to get another 0.1 second of the time I could not of done it (that isn't to say on another day I couldn't go faster - just not today)

Once finished I had a nice lie down for a few minutes ...

 

Put into context I've PB'd my 30min - 6by1min and now 4by750 in 4 days off the back of 4-5 hours of broken sleep a night and had a headache for the last two days - on top of a bad groin/thigh/knee. Can't bloody wait till I get some sleep and am fit  :lol:

 

Previous PB 1:31.3 - now 1:30.9

All da trees - 3by3k 3r

Todays lunch session was 3by3k @24 with 3r - the target was 30min TT +4/5 so looking it up before I went down that put me around1:46 - which would give 10:36 for 3k - so keeping with the 3 theme I aimed at 10m33s -  :-D

 

All went well with it - after the last two days it was quite breezy - HR didn't really rise until into the second one (only 1k warm up due to time constraints) and that maxed at 158 which is less than 80% HRR. The only niggly issues - yep the right upper leg and a dull headache all the way through - still boxes ticked and move on  :-D