CTC r26 - 1k 300m 300m 300m 300m 1k 2r

So today it was time for r26 on the CTC the target's where based of yesterdays r24 and the previous r22 session so panned out at

1000 02:58.9 01:29.5
  300 00:51.0 01:25.1
  300 00:51.4 01:25.7
  300 00:52.5 01:27.5
  300 00:53.4 01:29.0
1000 03:08.3 01:34.2
         09:35.6

(please note - all my starts are from a static flywheel - no rolling starts)

so total time of 9:35.6 which would be 5 seconds faster than the r24 overall. Went through the 5k warm up well enough. Set the session up and set off - HD after about 100m - there was a girl doing stretches right next to me and it was so annoying I stopped and got off lol went for a short walk and came back when she finished. So set it up again and of I set - too hard at the start then too soft - found it hard to get the rhythm but found it eventually and finished just outside goal time. This also happened on the first 300m - on the second I was ahead on stroke so had to stop with about 20m left and watch the average go from sub 1:27 lol (damn my OCD) third 300 I got to grips with it well and the 4th I had a similar incidence to the second 300m. The last 1k I was hoping to stick with 1:34 through the majority of it - found myself happily sitting on 1:33 and stuck with it. When I say happily - there was a lot of internal wobbling of the legs lol but they held firm to the end.

pre work 40r20 70% HRR - CTC r24 - 1k 300m 300m 300m 300m 1k(r25) 2r

Well after a Saturday night out I really didn't want to get out of bed this morning - not used to drinking any more - still somehow managed to get up and get into work with enough time to do 40 minutes on the erg before work - hopefully sweated some of the excess out.

 

Lunch time loomed and although I still ain't quite right I thought I'd crack out the next step in the rate ladder CTC so r24 today - targets where 1:30.7 for the 1k's and 1:26.5 for the 300's

Yup that was nasty lol could not get the power down on the 300s consistently but managed to hit target on first 1k (@24) the last 1k was more like r25 – Saturday night drinking did not help at all. The 300's where tough but that last 1k was something else - still job done and r26 next

 

CTC r22 (OK probably more like 23) 1k 300m 300m 300m 300m 1k 2r

Still suffering a little from the throat infection/tonsillitis plus very tired this week (sleeping like a log and finding it hard to wake up) so later than I wanted to be into work also leaving at lunch to look after my daughter while wife goes to work (Creche is closed) so decided to up the rate a little from yesterdays CTC and try it at r22. I planned on the 1k's at 1:31.8 pace and the 300's at 1:27.9 - well - managed the first 1k although that was a fight in itself, the 300's I just couldn't get the power down (legs a little tired and throat not feeling the best to get the oxygen in) the last 1k - started ok - I actually decided before going into it I would be happy with sub 1:35 pace for it - I was holding 1:33 at about half way - then the fight started - I won - but only just,

Stoke fess up

1k was 69 stokes in 3:03.7 - so should have been 67 - 68 at a push
300m was 21 strokes in 53.6 - so should have been 20
300m was 20 strokes in 53.8
300m was 21 strokes in 53.5 - so should have been 20
300m was 21 strokes in 53.6 - so should have been 20
1k was 71 stokes in 3:07.5 - so should have been 69

so in total I was about 6 strokes over - would have been disqualified if that was a 30r20 with going that many strokes over - and that's on 600 stokes - this is only just over 200 - oops

1 min r20 test - CTC r20 (1k, 300m, 300m, 300m, 300m, 1k 2r)

So Q asked me to do a 1 minute r20 test - after a bit of messing about I got the monitor off the arm so I could sit the iphone on the floor to video it - this through me a touch as couldn't really see the monitor so timing of slightly - next time I'll use boatcoach at home as it's wireless :o) bit annoyed I wasn't under 1:30 split but will go again.

So then I had less than 30 minutes left and figured as I have a touch of tonsilitus I'd stick with power r20 work and so set up this months CTC - target was sub 1:35 ave - easy enough on the 300m's but knew I'd have to dig deep in the 1k's - first one wasn't too bad - 300's easy enough - the last 1k was tough enough to get some benefit from the session and feeling good for the day now, Wonder if I could crack 1:30 pace on r22 or r24????

Just a recovery row 30r20 70% HRR

Just a paddle at lunch time - as the pace slowed at the end I reminded myself of my mornings blog and just went with the "weeeeeeee"

20 by 1min on 1min off - swings and slides - learning from my daughter

Trained on Friday lunchtime but got interrupted and that was it until yesterday morning (life bumps) when I managed a 30r20 70% HRR before work. Yesterday I had the afternoon off to look after my two and a bit year old daughter so we went to the playground, she loves the swings and slides and yesterday she wanted to go up the big kids slide. She wasn’t able to go up the steps as her legs are too little, but I picked her up and put her halfway up so she could slide down. After a while another toddler came over and climbed up the slide in order to go down it. Lilly saw this and tried to copy it, she must have tried about 20 or 30 times, some of the times I helped her get to halfway, other times she was content with getting only two or three steps up and still enjoyed it. Life lessons there 1) don’t give up on something you enjoy 2) you don’t always have to get to the top to enjoy it 3) there’s always another way 4) when you slide down remember to say “weeeee” it makes it so much more enjoyable. So today I came into work and looked at the clock – I literally had time to do the session and that was it. The session was 20by 1min on 1min off r20 and although not strictly in the Q-Power training schedule it was close enough to say “weeeee” to (I actually spotted it on Fitness Matters WOD on Facebook and it looked like something the Wulf could sink his teeth into. It was, at a time when I feel peeved off with the way training is going and the way “life bumps” are straining me it was just what the doctor ordered. Target was sub 1:35 – off no warm up I missed the target on the first rep but made up for it… 

Selfies tell the story 

After Rep 1 ------------------ After Rep 10 ------------------ After Rep 20

Sweat fest #Beowulf