Dialled in a 60min - did just over 30min

Got in work with enough time to do a 60min r20 70% HRR row - but the HR was shooting up just before halfway and I decided to call it at 30 minutes - but I think it was the HR strap messing about as it went from 150 to 130 without a huge drop off in my effort - so swapped the strap and see how we get on

8by500's - sick bucket

This morning I got in early enough to do a 30r20 70% HRR - unfortunately not early enough to go to the toilet before I started and by the end of the row it was getting a little uncomfortable and no doubt led to a rise in HR along with dehydration (went to bed last night feeling thirsty and woke this morning feeling worse lol) still meters in the bank

So lunchtime I decided to re-visit the 8by500's which I only got through 4 of last week before taking a longer rest period - determined to do at least 5 on target I set off well and got through first 4 reasonably OK - 5th too wasn't too bad although legs started to creak - on the 6th I had to dig in and forget the 7th was looming and only just got there - then the break - trying to decide whether or not to take a little longer on the break I decided not and just went for it - about 250m in all was OK then the legs went and it was a hard fight to the end - OK one more rep to complete the set - summoned up my strength and off I went - the legs went before I got to 200m and I just had to grind it out - but happily I was able to grind it out on 1:33/34's. Collapsed on the floor after I had to ask for the bin to be brought over as I got a little sick into my mouth - luckily that's as far as it got. Not a PB by a long shot - but a solid grind to the end and to be able to pull 1:33/34 with the legs the state they where in for the last 300 is a good mental tick

6by1min 1r - hold on ... 6by30 1r

had to adjust again - but at least I come out of the training in a positive frame of mind which is huge for me - started of with 6by1m1r but in the 3rd one I had a moment where the legs locked up and I dropped from 1:25 to 1:32 pace - managed to pick it up and finish strong but in the fourth rep the legs where cooked after

So then I though about doing 3by1m 1r and reduce the pace but i remembered Q had mentioned 30 second blasts so I looked that up - if I read it right it was 10 reps of 30 seconds with 2 min rest - but that rest sounded like a bit too long - especially as I was due to get a report out to my directer - so shortened rest to 1 minute and found I could hold good form and got through the 30 seconds easily enough and hit it on the last (I decided on 6 reps to complete the 3 minutes) so happy enough with that

8by500m 1:30r ----- hold on let's adjust that

After 5k warm up set off on 8by500m 1:30 rest - target was 1:31.0 and although the first one was not exactly comfortable in the last few hundred it was manageable and so it went until the fourth when the 1:33's and 1:34's started creeping in - OK need to stay on top of this - so although hard to stop and re-adjust the session as I need to be in the 1:31's and 1:32's that's what I did and took 3 minutes rest with the intention of completing the final 4 at 1:32 with the 1:30 rest - after the fifth I needed to adjust again and just went with 3r - funnily I felt better after the 7th than the 5th - but I guess that was the body responding to extra rest - legs where trashed for last 250m of every rep - the joys

60min r20/22 HRR 70%

cranked through 60 minutes this morning (this is off the back of 3 nights where I have been awake at 3/4 in the morning for some unknown reason) started off at r20 but as I got to half way I made the conscious decision to bring the rate up to 22 in order to keep a half decent pace going. Longest row since December 30th!

4by750 3r

4by750 - toying with the idea of 4by1k - but picked a safer "mental" option - target 1:32.0 (although I was aware of what Q has said before about the pain of 1:30 vs 1:32 being negligible over that distance (I again went for the safe mental option)

after the first rep I could taste the iron from the blood taste in my mouth - joy - found the first minute sub 1:32 pace - drifted for next minute and concentrated on holding that drift - last 10 strokes was about putting on the pressure but legs failing by then - overall happy with the session and breathing hard even after the shower.

This is where I am - time to build or crumble

Just trained for the first time since the Irish 500m final - that's 8 days ago - what with sickness and "life" that's just how it's gone. I've no entry in for BRIC which is a relieve as it would have been money wasted. So to all who are attending - race just a little bit harder for me and enjoy it! I'm also not going to be entering CRASH-B as I'm just not in a place that I am able to go. It's hugely frustrating but that's where I am at and so I need to deal with it and move on. I am therefore going to start my build for 2016 a little earlier and look to the positives which is that I can still train and have something like that to look forward to. So train hard champs as you never know when a speedbump will knock your wheels off. - so 30r20 - oh joys!

I kinda enjoyed it - I went down with the intention of 1:47.5 - but then started off a bit harder (1:44 for first 5 min) backed off then to 80% HRR (didn't want a HD straight off the bat - leave that for a day or so lol) that drifted up to 1:49.0 for the 20-25 minute chunk - at which point I dropped the HR cap and drove for home - nothing spectacular just to get a bit of a push on and came in on the last 5min at 1:43.6 - overall 1:46.2 (8474m) which gives me a starting point for the next one.