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)