Monthly Archives: March 2013

Friday 15th March – Erg

Just one session today 2×45′ (1:30 rest) at 70%, with  1 min 100% r34 in each piece. Set up new heart rate monitor – I’ve not used on for a few months. Was surprised at how high my morning resting … Continue reading

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Thursday 14th March – erg and deadlifts

Morning erg 40:00 9306m (2:08.9) r18 2’rest 25:00 5817m (2:08.9) r18 Total 1:05:00.0 15,124m (2:08,9) r18 Comfortable steady session.   Evening deadlift session, 10x3reps – warm up to 110kg Single lifts -10 reps-  increase weight to point it is heavy and … Continue reading

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Wednesday 13th March – 3×20′ and run

Another 3×20′ this morning with last minute of each piece was at 2k pace which I aimed to do at 1:48 3×20′ r18 19′ 60 sec at 2k pace i) 4688m (2:08.0) 19:00 4411m (2:09.2) r18 1:00 277m (1:48.3) r32 ii) … Continue reading

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Tuesday 12th March – 3×20′ and weights

3×20′ this morning. Meant to be at 70% but still have no heart rate monitor. The last minute of each piece was at 2k-2 pace which I aimed to do at 1:46-1:47 3×20′ r18 19′ 60 sec at 2k-2 pace … Continue reading

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Monday 11th March – Erg and run

First session was a 60 minute. 1:00:00.0 14044m (2:08.1) r18 12:00 2808m (2:08.2) r18 24:00 2808m (2:08.2) r19 36:00 2810m (2:08.1) r18 48:00 2809m (2:08.1) r18 60:00 2809m (2:08.1) r18   Haven’t done anything at rate 18 for a few … Continue reading

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Sunday 10th March – Wattbike

Just a steady Wattbike session. 48:00.63 30,021m Ave 209W, 83rpm, 37.5km/hr  

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Saturday 9th March – Preston Parkrun

Visted Preston Park run. Three lap course with a good hill in it! Official time 23:16

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