Play it again Sam - 30r18 with bumps

but a lot heavier today - second set of 14r18 really slow in comparison to yesterday - hoping this will finally shift the bug though - that is how it works yes?

 

Nearly a hundred meters less for the same work load hmmmm - and I had a decent nights sleep last night

30r18 with bumps - protection racket

Well yesterday’s 2 PB's certainly brought the "bug" in my system out - sound like Barry White today :lol: at least that might mean I am getting over it. So today with that in mind and the potential for a more aggressive attack on the mile I dropped the planned distance to a simple 30min with two 1 min "bumps" at 14 and 29 minutes. Gentle 2k warm up with the foot plate showing two holes instead of one quickly came to a halt as it was evident that the ankle (with the recently torn tendon) was under pressure at the catch - so dropped back to one hole showing and carried on - the ankle definitely didn't like it though and remained "niggly" throughout.

 

So 14min 1min 14min 1min set up with targets of HRR 72% for the 14minutes @18 and 1:29.0 pace @33 for the minutes. All well apart from the new tear in my butt skin which caused a little discomfort - more so in the minute bump where I found myself readjusting my seating as I went along. Took about 3minutes for the HR to drop back to 72% after the bump and the split was showing 1:50.7 at that point. Wasn’t looking forward to the last minute due to empty legs and butt tear - but found myself in an almost zen like place when it came about - just sat there starring at the monitor showing 1:29 split ... hmmm maybe the mind has turned a corner

 

Hopefully that will keep the blood pumping while allowing the old legs to recover a bit now

30r20 PB - I seem to be ok at these

So although my "race pace" (2k and mile) is absolutely shocking at the moment - it would seem the engine and power is ticking nicely - may need a chat with Q to see what's going on,

This was planned to be an online dual with Andrew Jones - although he ended up bowing out due to social commitments - I don't have that particular issue - so as I'd already cleared the time with the mrs due to a bank holiday here - which although I worked I was able to get out early - then home and built her a blazing fire which I was sitting in front off all comfy - but managed to drag myself upstairs so to change into the long sleeved cold gear top and full length leggings - it's cold in my erg shed!

Oh the row - yes - well like I said had planned this with Andrew - he had his target - I had mine (1:43.3 8706m) - so after the warm up I plugged in the pace man and set off - took me a good few minutes to settle - worrying that the mile PB (although a slow one) was going to come back at me from lunchtime - it didn't - pumped along quite nicely (although 13 minutes from the end the toes started getting cold lol) then I realised that I could beat what was the old free rate Irish 30min record if I dug in (8737m) - so I did - ok 602 strokes in the end - but checked with the official adjudicator and that is good to go for PB no.2 today 

Poor little sick boy - CS Mile - PB

Well I do not seem to have travelled well - Bristol was a disappointment time wise - and after getting back I've felt pretty crap - put this down to the trip and the booze on the Sat night - but towards the end of the week it was still lingering - then Friday the baby got sick - poor thing sounds like she's been out smoking and drinking all night as she's completely lost he "voice" either that or she's been doing some TT's on the erg and got ergers cough - that meant Friday and Sat night I slept in her room in a single bed and by Sunday I had not had much sleep - had a crick in my neck and my own cough and cold - lovely - during the three days I managed to HD on both Friday (11 min into a 30min TT @1:40pace) and Sunday (3k gone on the second set of 4by4k @1:40 pace) suffice to say confidence is shot ..... but there is a small matter of the challenge series - and while the wulf may be more gummy than fangy at the mo - I need to keep in contact with Ollie - that meant anything under 5min would see me keep the lead - but I wanted to try out my bravery badge and see if I could hold 1:31's for the first 1200m and then wind it in - almost but not quite - for some reason in my last few rows I've found my heels catching on the seat when I come in to the catch - that along with not feeling great means I've bagged a time - will I go again .....

10k r18 HRR 70% - My ankle - My Bolts

Firstly the row - 10k @18 HRR 70% - sub1:50 split (just) - got to like that - heart pumping like a good un  :-D

 

 

the ankle report - apparently rest would be good - anyone know what "rest" means?

 

 

My new bolts for the model C came - oh no wait - i ordered a seat - two nuts and two bolt hanger things but no bolts FFS! Of course the funny thing is - I only ordered the seat cos I didn't want to pay 7 for postage for just two bolts - so thought I might need a new seat soon and got it  :lol:

4by750 3r PB - first red post Bristol

Q decided we'd had enough rest from Bristol - well he gave us one day of for travelling and then two 70% HRR sessions - lucky us - so back into the red sessions today - 4by750's - last time I did these was 5th Oct where I did two lots back to back - but PB'd the first session at 1:30.7 ave and Q wanted us to hit the first two reps at PB pace - and what Q wants I try to deliver.

 

Legs still have an ache in them from either Bristol or the floor laying which cost me seconds in Bristol - but i managed to grind through that - which left me with carbon poisoning to deal with as the lungs tried to cope - luckily they managed it and on the final rep I was able to dig in a little - had to back off slightly when I felt a small twang in my knee - but then drove on again as it was just old age and nothing more.

(ignore the stroke length on the photos - that seems to keep going in the rest period although everything else stops - well apart from the HR)

60r18 HRR 70% - too much going on in my head

Which resulted in the HR bouncing up and down all over the place – felt like dumping the handle a few times but managed to crack on with it – got to at least try and keep in contact with the Q-Power ladies as they pile the meters on :lol:

 

Had to get in work early - combine morning - lunch - afternoon breaks and will leave late to get this in  :roll:  :lol: