1min r20 test

lunchtime and although I had half a idea in my head to test a 1k (looking at 1:29.9 pace) once I got most of the way through the warm up I decided against it - the gym was very warm at lunchtime and there was a enough fatigue in the body to know that something else was required - as Q had requested a 1min r20 test I figured that would be a good fit as I was well warmed up - two attempts at getting sub 1:30 but alas due to sloppy erg timing and movement of said erg i was not to get it today - on the first attempt the erg strain was such that the phone cradle did less cradling and more dropping of my phone hence the video cutting out - add to that my timing was all over the place - think this was in due to the fact the erg was shifting too much as was my backside on the seat lol so I'm afraid only 325m r20 1:32.3

4by2k r24 stupid OCD

Early start and spent the first 5 minutes or more with my eyes half shut as I stumbled around the house while my body tried to wake up lol dogs walked and bags in the car into the gym and on the erg - 1km warm up then 4by2k 5r r24 aiming at a target of 1:44.9 - no real problems - in fact felt very good - it's great where they have the ergs at the moment as it's dark in the early hours and the windows act like a giant mirror so I am able to concentrate on form - alas my pacing was all over the place in the final 2 reps... ;o)

2000 r24 6:59.9 1:44.9

2000 r24 6:59.9 1:44.9

2000 r24 6:59.8 1:44.9

2000 r24 6:59.7 1:44.9

AM Weights - PM 30r20 70% HRR + 500m Controlled

in the gym for 6:30am this morning and went through the same weights routine as last Tuesday with an increase in the weights for the main piece - so

5 min warm up on bike and some stretches

Squat - Barx5, 35kgx4, 40kgx3, 45kgx2, 50kgx1
           75kgx5x3

Overhead Press - Barx5, 10kgx4, 15kgx3, 20kgx2, 25kgx1
           35kgx5x3

Deadlift  - Barx5, 40kgx4, 50kgx3, 60kgx2, 70kgx1
           90kgx5

Lat Pulldown 3x8x93kg

Lunchtime and I got in for a 30r20 70% HRR which was rather pleasing as it was only 57m off my 30r20 at 80% from the 19th September :o) look like the training is going well then. That was followed up by a 500m r32 target was 1:26.0 - started a bit too slow so needed a controlled pump towards the end :o)

AM 60r20 70% HRR PM 30r20 destroy yourself

Sinuses felt a lot better this morning after last weeks cold so set about a 60r20 70% HRR to see how the body itself was - and seems like it's OK a RB (Return Best - kinda like a PB (Personal Best) or SB (Seasons Best) but this is for when there is a big break in training) by 5m from last weeks  although the average HR was a touch higher at 142 vs 140 but the TE was lower at 2.4 vs 2.7.

Lunchtime and the feast was scheduled as the usual 30r20 Monday destruction - and oh boy did I jump in two feet into this - extremely tough session but very enjoyable... once finished lol - even my eyelids where sweating - god only knows what the folk in the gym thought of me cos I was puffing good

 

AM - aborted 60r20 HRR 70% - PM 100m play time *** PB ***

Still full of snots but not affecting chest and therefore into work for a 60r20 this AM 70% HRR - but by half way the HR was just over the limit and the pace was way off where it should be so took the sensible option and backed off. That's the great thing about HR training the signs are obvious when the central systems are working overload and so there's no point pushing them when not needed.

So lunch time and not wanting to push the central nervous system too much I opted for some fun - 100m stand alones - wanted to test some different drags and foot positions and think I managed a PB as I've no record of me going faster than 14.3 seconds - certainly not as a 40 plus year old :o)

AM Weights - PM 500m TT

This morning I went through a weights session before work which was


5 min warm up on bike and some stretches

Squat - Barx5, 40kgx4, 50kgx3, 55kgx2, 60kgx1
           70kgx5x3

Flat Bench Press - Barx5, 35kgx4, 40kgx3, 45kgx2, 50kgx1
           60kgx5x3 (this wasn't to chest and thinking of using dumbells in order to get deeper?)

Power Clean  - Barx5, 30kgx4, 40kgx3, 45kgx2, 50kgx1 (learning as I go on this)
           50kgx5x3 (did have 60kg on but couldn't shift it for even one rep lol)

Seated Cable Row 3x8x91kg (maxed out the stack on the machine)

Lunchtime - had to be a quick session as stuck in traffic on way to gym so went with 500m TT - still full of cold but as said earlier in the week as long as it's not "on the chest" I'll just crack on with it.

Full race warm up and set up the monitor - weighed down the front end (see Tuesdays blog) and off I went - same tactic - settle at 1:18 ish and keep it going - think the cold had more of an effect than hoped and just had trouble with really dry mouth by half way - plus I probably rated a little high for my liking - need to get a better control on it. Still - 1:20.6 and managed to bury myself in the process which was nice - NOT!! lol - oh I love the erg!!!