Firstly a 40r20 this morning before work - 70% HRR
Time for r28 CTC - maybe not the brightest idea after r24 on Monday and 26 yesterday but it's all good training as long as we give our best and do everything we can to get to the end - and that was certainly the case today lol
Firstly the targets based off the previous 2 days
| 1000 | 02:57.1 | 01:28.6 |
| 300 | 00:50.5 | 01:24.2 |
| 300 | 00:52.6 | 01:27.7 |
| 300 | 00:51.2 | 01:25.4 |
| 300 | 00:51.1 | 01:25.2 |
| 1000 | 03:03.5 | 01:31.8 |
| 09:26.1 |
looks good doesn't it - started off with 5k warm up and I should have known I was in trouble then - it went so well - everything felt connected and strong - so much so I thought about going for a single distance TT - but that might have been because I was distracted by the 10 people being shown around the quite small gym and a bit of adrenalin pump I got. So first 1k and off I set - rated too high at the start (r30) so after the first minute I was fighting between getting the rate back to target (which would mean a total of 83 strokes for strict r28) and keeping the pace target - in the end I missed both and ended a single stroke over and 0.1 seconds per 500m off. Still not too far away. OK first of the 300's - only problem was I was still blowing quite hard from the 1k as I got started - also got distracted and lost focus on target so had to squint down to my piece of paper on the floor - again the rate was a little high and as I tried to control that I lost pace - no where near the optimum 1:24.2 and even off the average 1:25.6 target I had for the 300's as I let the last 20m roll past without a stroke. OK sod this time to start with a roll - just a single stroke before the 0 showed on the monitor. That didn't help and I was close to HD'ing on that rep (second of the 300's) same on the next two reps - in fact the last 300m rep was hell. Hmmm that doesn't bode well for a final 1k at 1:32 pace - so dropped target to 1:33 and even managed to hold 1:32 up to 650m left to go. Then the handle wanted to go back in the cradle and I wanted to lie down ... hollywood slow motion time ... as this was happening I thought back to a comment Jens Raab made on his CTC from yesterday about stopping on his final 1k as his legs caved in - "never! if you did it once you will do it again and again" so that was it I drilled my legs although the only thing that came out was 1:38's until I managed a last stand - finished it with total time of 9:34.5 vs 9:33.4 yesterday at r26 - I may take it easy tomorrow to let the legs recover ...
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