4by2k r30 5r

Almost ran out of time at the weekend - life huh!

4by2k @30 5r target pace 1:38.0 - got excited on the last one with controlled pressure for final minute to drop it sub 6:30

6:32.1 - 1:38.0
6:31.9 - 1:38.0
6:31.9 - 1:38.0
6:29.8 - 1:37.5

All r30

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AM 30r20 HRR 70% PM 50r20 HRR 75%

Simple enough - 30r20 before work with HRR 70% (143) and then 50r20 at lunch HRR 75% (151) - no drama - just grimacing for a few minutes at the start while the pain receptors backed off in the butt - getting a little better I think

Total Metres for the day - 22,029

Garmin 30r20

Garmin 50r20

Blood - Sweat - Tears - 2x4x2:30 [0:30] [3:30] r20

So the blood - well the butt ain't healed and is now bleeding after the shorts are pulled from the area :lol:

Sweat - well that would be  2x4x2:30 [0:30] [3:30] r20 - started off quite nicely, went through the full race warm up, only problem here was the pain on the start of each segment as the area that's scabbed on my butt is right at the seat edge, that would fade after about a minute. Started the reps and after two or three strokes I found that the pain wasn't too bad from the butt and found a rhythm. I was taking screen shots in the 30sec rest but after the third rep I hit the "yes" button on ergdata rather than "no" when the pop up comes up to ask if you had finished! Balls, quickly set up another rep and got through that but my concentration on the session had been distracted. Took a bit of boosting myself to start the second set, but start I did, then it was a case of get one rep done at a time. Finished with a reasonable result (target was 1:40.6)

The tears came after the shower and I applied the "new skin" spray plaster to the backside   :-O

Garmin Details

40r20 70% HRR - skin healing

Well today I increased the time a little and dropped back to 20spm to make the move back to "normal" training. Hands still blistered but showing good signs of healing - butt still has one open blister which is feckin sore for the first few minutes of the row - constantly pulling the boxer shorts off it when it sticks to them lol other than that the only other side effect seems to be an outbreak of acne on my upper back - I seem to suffer allergic type reactions to heat - ow well.

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30r24 HRR 70%

30r24 hrr 70% this morning - skinned areas still sore but the rest seems fine

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enough rest - 30r22 @70% HRR

Well took yesterday as rest day after the 100k so back training this morning before court - kept it light - hands a little sore but butt cheeks are worse! :lol: the AIO creased during the row under the crease on my left cheek and took the skin with it.

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100km World Record - Overall

Well - err - where did it start - I suppose when I heard that the French rowers where launching a mass attack on 100km WR's the seed was sewn - then with Anita Pearce and Lucy O'Brien also entering the frey along with Anne Bourloux in Canada doing a tandem it seemed everyone was doing them - so I thought I'd set aside the date (17th May and have a go) now as mentioned in my blogs recently my knee is isn't in the best state - but with baby sitting arranged and the Mrs organised I said I'd have a crack at it anyway. Training wise - well just confidence in my training with Q and the recent FM PB helped. The only people to know I was going ahead before hand was the Mrs and close family and also Q. I kept it quiet as I wasn't sure how the knee would hold out.

So after spending part of last night and today setting up at about 11:20 am this morning I set off - I had targeted the overall WR of Jesper Jensen, Lemvig, Denmark from December 29, 2011 which was 6:13:49.3 average of 1:51.9 - but as I set off I found it comfortable at sub 1:50.9 pace and as I was seeing sub 6h10m on the predicted finish I ran with it - all went quite well - knee held up - big "pain" I had was the rubbing on the skin from the onesey - forgot the vaseline - so I was pootling along all fine and dandy then bang - hit the "wave" (what runners call the "wall" lol) so luckily because I had such a lead on the overall record I was able to drop off the pace and somehow I managed to get home and still knock a minute of the overall record - and 10 minutes of my previous 30-39 record - knee is sore now but I might let it have a rest tomorrow - blisters on my butt and hands got a lot as well. Overall I'm happy - but I know there is still a lot more there with some better prep work.

Result - 6:12:39.2 - monitor crashed after I stopped - luckily rowpro survived - I did get a screen shot from the video the mrs took (I'll add that in here in a day or so)

Big thanks to the mrs for looking after me and Mrs Mum for looking after the little one - also Q as ever for investing so much of his time in me

Click on me to go to the video direct 

Or the physical link is here - http://youtu.be/xIHw-k5PPCc