10by1k rate ladder 1:30 rest

Saw this on Fitness Matters Workout of the Day (10by1k 1:30r) and looked like fun - decided to do it with a rate cap - at first I thought about all at r20 but as I ended up taking a bigger chunk of the pace than I expected to start with I revised the plan and made it a rate ladder - by the 7th rep I was pretty well cooked and ready to HD but managed to dig in somehow. On the 9th rep I missed the friggin start so upped the rate a little to try and gain some pace back. 10th rep wasn't all out but I was certainly done in my the end - as the sweat on the footplate shows lol 

 

 

30r20 70% HRR - all I could muster today

as the title says - still better than doing nothing 

1k HD - getting hacked off

Getting truly hacked off with this now - there where a few "distractions" in the work gym eg PM4 decided to reset itself, class of about 12 people being shown around (but luckily that was only during the warm up) then when I came to the row there was one guy knocking around for the actual row and I was just not able to concntrate and my mind drifted then the pace did and I am feckin fuming at my own mental weakness - why can't I nail this - WTF is wrong with my head - it's not even 3 feckin minutes!

 

Light and fluffy - 30r18 HRR 60% (127bpm)

Life's stresses are pushing down - so I'm relaxing the load and taking it eassssy 

and yes that 1m was annoying! lol

Quick morning weights

3 by 10 reps Deadlift - 2by45lb 2by15kg concentrate on explosive action 

3 by 10 bent over row - 2by35lb 2by15kg

2 by 10 Smith Machine deep squats - just bar

2 by 10 Smith Machine deep squats - 2by35lb plus bar 

3 by 10 Smith Machine flat bench - 30kg plus bar

2by500m 2r - ouch ouch ouch - 2by500m 2r

Came up with a genius plan of rowing 4by 500m with 2min rest and a target of 1:23 1:24 1:25 1:26.

Best laid plans and all that :lol: after the second 500m I sat watching the clock count down and waiting for the lactic pain to subside in the legs - it didn't so I took another few minutes and then hit the third rep on target for the first 200m and in hell for the back 300m - then took that final split as the target for the final rep and happily I was under it - I felt the grip of death on the thighs 200m in and took note of the average split to see what sort of decline this was going to be - the average was 1:32.2 at 300m left and lactic death descending - pretty happy with that then

8by250 1r Wakey Wakey

Had everything set last night to get into work early and crank a 60minute piece out - food prepped, gym bag ready, clothes set...Lilly had other ideas at 2am ... oh well still managed to get into work early enough to row and decided to hit some "sprintervals" decided on 8by250 1r as this (along with a warm up and cool down slotted nicely into the time and I wanted to hit some high end work as I tend to leave that off at this time of the season. Target I quickly set was 1:23 first two reps - 1:24 3rd and 4th - 1:25 5th and 6th - 1:26 7th and 8th - why did I positive split rather than negative I hear you ask - well I was half asleep and didn't want to put up an aggressive session which I may come unstuck on at the start of the week. Think I got the targets about right - last two strokes where pretty uncomfortable lol - also doing it this way meant I could try and concentrate on the technique. Also wanted to push them through at 36 SPM and all reps where from race start (ie flywheel stationary)