30r20 at 75% (twice)
Pretty straight forward today.
2 x 30 minute pieces at rate 20 HRR 75% (2 minute rest).
1.52.8
1.54.1
Felt like a bit of slog, not done anything like this for a while and was a bit of a sweat fest. Pretty boring.
There’s no pleasing some!
8x500m PB
When you don’t expect it, an enjoyable session jumps out and surprises you – a slightly different approach to my usual interval training.
Felt a bit lethargic (as usual!) heading up to the gym but settled into the usual 5km warm up with bursts. Now as a rule I don’t pay much attention to the warm ups regarding how I feel etc as it usually bites you in the arse, however this one did feel nice with a low HR and good fluid strokes. Hmmm maybe this will be a good session I thought! Nope ignore it, it’s irrelevant!
Anyway sluggishness had gone, felt pumped up but relaxed and set off and let the pace find itself with no particular accurate target. Didn’t fancy a near death experience though!
As it happens 1.31/1.32 seemed to come out with a rate around 33/34 so after the first two sets decided 1.32.0 should be the target. Cruised through the first 7 sets working hard and keeping consistent, nicely controlled and then opened up full throttle on the last set proving I do have a little bit of power.
Unlike me I couldn’t actually remember what my PB was for this session but knew it was in and around the mid 1.31’s.
Turns out a PB by 0.1 seconds – I’ll take that especially for a nice controlled session.
8 x 500m (90 secs rest)
Ave/500m 1.31.5
1.32.0
1.32.0
1.31.9
1.32.0
1.31.9
1.31.9
1.31.6
1.28.8
Wrong wrong and wrong again!
I’ll call this one a learning experience.
Went into todays row a 60 minute rate capped at 24 and Hr capped 80% mid afternoon and got it oh so wrong.
Set of well and felt good, didn’t hit the HR cap as early as I should have but settled into a rythem well. After the warm up the skin missing on the back of my heel from yesterdays blister had opened up from the rubbing on my trainers so had decided on starting bare foot. This felt fine for a good 20 minutes as the back of my heel sat nicely on the back on the foot strap with no dramas.
After 20 minutes both little toes had developed sores which were bleeding and the other foot now had a blister forming – great. I slogged on to the half way point then stopped to put my shoes back on and took this opportunity to take on some water.
Off we went again with less rubbing and tolerable discomfort but after 10 minutes or so just hit the wall. I could feel myself shaking and feeling light headed. Stopped a few times to take on water until finally with 3 minutes remaining stopped all together and got off actually laughing on how ridiculous the row was. I figured 3 minutes wasn’t going to make much difference and had to eat sharpish for damage limitation.
Reason
Very poor nutrition starting from post training yesterday through to last night, this morning not great, missed mid morning feed, poor lunch. All wrong and all bit me in the arse. Very grumpy.
30 r24 80% 1.46.7
30 r24 80% no idea and didn’t finish.
My only positive was that compared to last time I did this row I found the pace and the HR cap much more comfortable – must be improving.
Stupid boy.
Today
Canned the session, didn’t even get changed – not feeling right. Weak and wobbly like I am hypoglycaemic – I’m not, eating has been ok today (but not great), might be a combo of effects from the last few days and yesterdays glycogen depletion.
I have not had a rest day for 11 days now (albeit much of that was taper work last week, but even so) and obviously 2 x 2k max efforts last week plus some hard intervals this week has left me a bit tired.
Will play it by ear the next 48 hours.
Eating everything right now – an early night beckons.
