A quick mid week catch up.
After Sundays power intervals i was away on an ‘Advanced Nutrition for Optimum Performance’ course on Monday http://www.premierglobal.co.uk/
This only allowed me one training session and i had an evening weights session to get in. Still not consistent enough in lifting twice a week – however managed 120kg deadlift for 10 good reps. Hit some good leg press and upper body compound pushing moves (layed of the pulling and back exercises to try and give it a rest bite from the erging).
After exchanging a few e mails with Q we decided we will be hitting a 2kTT next week at the ‘Q layer’ as i am lucky enough to have a few days meeting with the boss.
Because of this i was under instructions to do a 500m TT ASAP to give us an idea on various tactics next week for pacing reasons. He explained there was no pressure, I however felt the pressure and spent the afternoon mulling over pacing for the 500m.
Turns out i got it wrong and had my expectations too high. After a 5k warm up and with heavy DOMS in my quads from weights the previous day i set of aiming for 1.20 pace.
Rating too high and setting off too quick came to a painful end and limped through around 1.21 (just missing PB). I knew i was in the shit with 200m to go as the pace was slowing at an alarming rate and legs and arms had locked up.
However it was a last minute 500m attempt with no specific speed training and on tired legs so onwards and upwards.
What should have been a 15k 10 minutes after the 500m was put off until today (found it difficult to feel normal again after the max effort and after 20 minutes active recovery canned it).
So 15k @ 18 this morning HR capped at 70%. Pleased with the pace given the heat. I found a little hide away in the shade at work nice and secluded. Then this afternoon it was time to hit the weekly 30r20.
I went down to DTARC boathouse again to send two students out OTW. Meanwhile i got down to business in the training room which was like a sauna. I entered it to be hit by a serious heat rush. All the windows and doors were subsequently opened and i set off on a 5k warm up. The problem was little breeze was passing through the room and the windows had warmed it up like a green house over the day – It was shockingly hot. No options were available to go outside either as the sun was beating down on the decking just short of 30 degrees.
I knew this was going to be a challenging training row because of the conditions and the session earlier today however was pleased to push through not in an all out effort but was very committed and put in a pleasing display hitting around about my target – it was still bloody hard graft!
Sat on 1.48 for the majority and wound in the last 6 minutes to finish with an average of 1.47.2 8396 meters.
Feeling a bit rough tonight. Am putting it down to the heat and activity today. Resting up and early night followed by a recovery row tomorrow (my first under Q Power)!
Friday will bring some 2k pace indicator pieces ready for next week. Will blog progress.
