Thursday 26th Dec – 8×500

Long time no post. Since last post PBd 2k, 30 minTT, won at BIRC. So all in all not too bad.
Slightly poor couple of weeks training with illness and the like but back blogging again.

Today’s session was meant to be 4x1250m but swapped with Saturdays 8×500 as not feeling 100%.
Went out hard at PB pace but empty legs meant the last 3 reps were not great. Nothing in legs at all.

8x500m 1:30r

1:44.6 r37
1:44.7 r36
1:44.6 r36
1:44.6 r36
1:45.1 r36
1:47.9 r34
1:47.9 r34
1:47.8 r34

Total 4k 14:07.1 (1:45.8) r35

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Mon 2nd Sept – 7th Sept

Monday
30’TT. Not the best, but not the worst either.

30:00 7717m (1:56.6) r27
6′ 1538m (1:57.0) r27
12′ 1540m (1:56.8) r27
18′ 1542m (1:56.7) r27
24′ 1542m (1:56.7) r27
30′ 1556
m (1:55.6) r27

Power burn for second session

Tuesday

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Mon 26th – Sat 31st Aug

Oops – Ive been bad at blogging – few weeks missed but I’m back on it!

MONDAY
30 min time trial. I was on my feet all of Sunday marshalling at the Rat Race in Stockton so I was feeling a little tired. Planned to hold 1:55-1:56 but pretty quickly realised that wouldn’t happen. Slowed down and made it about not handling down. Didn’t help that the music stopped after 5 minutes so was rowing in silence.

30′  7701m  (1:56.8) r28
6′ 1551m (1:56.0) r29
12′ 1549m (1:56.2) r29
18′ 1523m (1:58.1) r27
24′ 1529m (1:57.7) r27
30′ 1549m (1:56.2) r28

Then off to power burn. Strength and conditioning week and legs day. up to 8 reps at 90kg for deadlift.

TUESDAY
Early morning 3×20′ 70% r 18 with 1 min burst at 2k-2 at 15minutes

20:00 4621 (2:09.8) r19
20:00 4582 (2:10.9) r19
20:00 4621 (2:11.5) r19

Was not looking forward to the evening session, but it was far more enjoyable than I expected. 2x750m with 5 min rest, targeting 2k-4 pace and 2k+2 rate.

Warm up 6187m (2:12.5) r20

750m 2:37.1 (1:44.7) r36
750m 2:35.5 (1:43.6) r36

Total 1500m 5:12.4 (1:44.1) r36

2k pace is 1:49 and normal rate is 33-34 so happy with those results

WEDNESDAY
2x5k at r24 30’TT pace 4.

5000m 19:56.8 (1:59.6) r24
5000m 19:54.4 (1:59.4) r24

Powerburn – upper body day

THURSDAY
Just one session today – 4×20′ 70% r18 with bursts at 2k pace at 5 and 15 minutes

20:00 4593m (1:20.6) r20
20:00 4602m (2:10.3) r20
20:00 4604m (2:10.3) r20
20:00 4603m (2:10.3) r20

A consistent session!

Feeling tired this afternoon

FRIDAY

MOrning 2k time trial. I was hoping for 7:15 today. Had been tired this week soi was not sure how it would go. Decided to try to hold 1:50/1:49 for the first 1k and see how I felt. Managed to hold 1:49 for most of the first 1k (did see a couple of 1:50s but not too  many) Tried to pick it up a little for the next 500m – 1:49-1:48. Felt like I had plenty left so picked it up for the last 500m Finally time on monitor was 7:13.9 – rounded to 7:14.0 on log card

Final result
2000m 7:13.9 (1:48.5) r33
500m 1:49.5 r33
1000m 1:49.4 r33

1500m 1:48.5 r34
2000m 1:46.6 r35

Then straight off to power burn – core day.

Second erg, 40′ 70% r18

40:00 9062m 2:12.4 r18

SATURDAY
2×50 minute this morning, 70% r18 with a 100% r34 burst at 49 minutes. Took a long time to get my heart rate up to anywhere near the cap

50:00 11,486m (2:10.5) r19
50:00 11,484m (2:10.6) r19

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Mon 15th July -Sat 20th July

Monday
Better time trial this week. Didn’t go out quite as hard as last week and posted second fastest time of the season. Back over 7800m

30:00 7814m (1:55.1) r29
6′ 1563m  (1:55.0) r29
12′ 1560m (1:55.3) r29
18′ 1563m (1:55.1) r29
24′ 1562m (1:55.2) r29
30′ 1564m (1:55.0) r29

Much more evenly paced than last week.

Tuesday
Morning session should have been 3×30’ [2:00] (29’:1’ at 2k-2 pace). Was having issues with the Suunto watch so spent a while trying to sort that and only had time for 2 reps

30:00 6789m (2:12.5) r19
30:00 6677m (2:14.7) r19

Second session was very hot sweaty 40 minutes 70% r20

40:00 9046m (2:12.6) r20

I thought I was struggling in the heat and humidity last week. This week is much worse.

Wednesday
5×24’ this afternoon (20’: 70% r18, 4’: 85% r26-28)

This was a very tough session: long and hot. Bit of mental battle to slog through it.

24:00 5563m (2:09.4) r20
24:00 5402m (2:13.2) r20
24:00 5318m (2:15.3) r20
24:00 5274m (2:16.5) r20
24:00 5250m (2:17.1) r20

Thursday 
4×7:30 now moved to a Thursday morning. Managed a consistent 1:53.8 for the first 3 last time and then slightly faster for the last one last week. Aim was to repeat that.

Race warm up
20:00.0  4515m (2:12.9) r20

4×7:30 r28 [5:00]
(30’TT -2)

7:30 1976m (1:53.8) r28
7:30 1977m (1:53.8) r28
7:30 1976m (1:53.8) r28
7:30 1925m (1:56.8) r28

Lost it on the last one.

Second session was 2×50’ r18 70% (49’: 1’@2k-2 pace rr)

50:00 11,181m (2:14.1) r19
50:00 10,971m (2:16.7) r18

Friday 
Like this one –  2x5k [5:00] r22-24 30’TT+4

5000m 19:56.6 (1:59.6) r24
5000m 19:55.3 (1:59.5) r24

A little slower than last week but happy to get through that

Saturday 
First session of the day was 2×50’

(14’, 29’: 1’ 100% r34)
(40’: 10’ 77% r20)

50:00 11,502m (2:10.4) r19
50:00 11,464m (2:10.8) r19

Worked for longer than I expected in the afternoon so shortened the 50’ second session to 30’

30’ 70% r18 (29’: 1’@ 2k-2 rr)

30:00 6,981m (2:08.9) r18

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8th July- 14th July

Monday

Weekly 30 min time trial. Was on holiday this week and took the erg. The room I set the erg up in was quite warm, so thought I might struggle, especially this week promised to be the hottest so far

30:00 7777m (1:55.7) r28
6′ 1673m  (1:54.4) r29
12′ 1568m (1:54.7) r29
18′ 1568m (1:54.7) r29
24′ 1529m (1:57.7) r27
30′ 1540m (1:56.8) r27

Struggled with the heat and lost it in the 3rd quarter, but did manage to pick it up towards the end

Tuesday
Morning session of 4x2o’ 70% r18 with 60″ 2k pace race rate at 15′.

20:00 4656m (2:08.8) r19
20:00 4565m (2:11.4) r19
20:00 4529m (2:12.4) r19
20:00 4527m (2:12.5) r19

Second session was very hot sweaty 40 minutes 70% r20

40:00 9236m (2:09.9) r20

Wednesday
Struggled on this session last week and didn’t get both 5ks under 20 minutes. Much more consistent today

2x5k [5:00] r22-24 30’TT+4

5000m 19:54.7 (1:59.4) r24
5000m 19:54.6 (1:59.4) r24

Second session  was 40’ r18 70%

40:00 9,237m (2:09.9) r18

Thursday 
First session was 4×20’ r18 70%

20:00 4,620m (2:09.8) r18
20:00 4,539m (2:12.1) r18
20:00 4,506m (2:13.1) r18
20:00 4,497m (2:13.4) r18

50’ 70% r 18 later in the day (49’: 1’ at 2k rr) Felt slow and sweaty.

50:00 11,455m (2:10.9) r18

Friday 
4×7:30 – a session I find very tough. Really wanted to get a consistent set done without losing it on the last one

Race warm up
19:53.7  4507m (2:12.4) r20

4×7:30 r28 [5:00]
(30’TT -2)

7:30 1976m (1:53.8) r28
7:30 1977m (1:53.8) r28
7:30 1977m (1:53.8) r28
7:30 1981m (1:53.5) r28

Saturday 
Just one row before packing up to go home.

100’ including 5×1’ r34 100% [19:00]

1:40:00 22,237m (2:14.9) r19

Felt slow and a slog in the hot weather, but the 1’ bursts felt good and strong.

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Monday 1st July – Saturday 6th July

Monday
30 minute time trial. After last weeks effort I was feeling hopefully but decided to try going off hard and seeing if I could hang in.

30:00 7845m (1:54.7) r29
6′ 1565 (1:55.0) r29
12′ 1566m (1:54.9) r29
18′ 1569m (1:54.7) r29
24′ 1570m (1:54.6) r29
30′ 1576m (1:54.2) r29

New PB and British record. Happy with that!

Tuesday
Morning session of 3x2o’ with 60″ 2k-2 pace race rate at 15′.

20:00 4622m (2:09.8) r19
20:00 4565m (2:11.4) r19
20:00 4555m (2:11.7) r19

Second session – 3×15′ 70% r20

15:00 3,546m (2:06.9) r20
15:00 3,495m (2:08.7) r20
15:00 3,469m (2:09.7) r20

Wednesday
Normally like the 2×5 k r22-24 at 30’TT pace +4 session. Too hot this week and had nothing in me for the second one.

5000m 19:48.5 (1:58.8) r24
5000m 20:07.7 (2:00.7) r24

Second session – 4×20′ 70% r18 with 60″ at 2k pace at 5′ and 15′

20:00 4,635m (2:09.4) r18
20:00 4,593m (2:10.6) r18
20:00 4,544m (2:12.0) r18
20:00 4,515m (2:12.8) r18

Thursday
Easy day – just 60′ r18 70%

60:00 13,725m (2:11.1) r18

Friday
Race warm up followed by 2k test

Race warm up
22:20.7 5012m (2:13.7) r20

2k 7:17.1 (1:49.2) r32
500m 1:49.8 r32
1000m 1:49.7 r32
1500m 1:49.4 r33
2000m 1:48.2 r34

PB by 0.4 sec. Happy with that – tough but felt controlled.

Then a more relaxed 40′ 70% r18

40:00 9151m (2:11.1) r18

Saturday
Missed the planned erg as I was on a kettlebell course all day.

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Monday 24th July – Saturday 29th June

Monday
30 minute time trial. A struggle this week. PB last week but not close today. Struggle to get it finished

30:00 7728m (1:56.4) r27
6′ 1561 (1:55.3) r29
12′ 1556m (1:55.6) r28
18′ 1550m (1:56.1) r28
24′ 1527m (1:57.8) r27
30′ 1535 (1:57.2) r27

Tuesday
Morning session of 3×27′ with 60″ 2k pace race rate at 5’&15′.

27:00 6,093m (2:12.9) r19
27:00 6,012m (2:14.7) r19
27:00 6,005m (2:14.8) r19

Second session – 60′ 70% r20

60:00 13,771m (2:10.7) r20

Wednesday
First session is one I like – 2×5 k r22-24 at 30’TT pace +4. This week added an extra 20′ 70% r18 before the 5ks

20:00 4555m (2:11.7) r18
5000m 19:50.6 (1:59.0) r24
5000m 19:49.1 (1:58.9) r24

Second session – 4×25′ 70% r18

25:00 5,590m (2:14.1) r18
25:00 5,535m (2:15.5) r18
25:00 5,517m (2:15.9) r18
25:00 5,494m (2:16.5) r18

Thursday
Less distance today

2×60′ r18 70%

60:00 13,570m (2:12.6) r18
60:00 13,505m (2:13.2) r18

Then weights

Friday
Race warm up followed by 4×7:30 r28 30’TT pace -2. Tough session!

Race warm up
20:53.6 4717m (2:12.8) r19

7:30 1975m (1:53.9) r28
7:30 1976m (1:53.8) r28
7:30 1978m (1:53.7) r28
7:30 1985m (1:53.3) r28

Better than last week

Second session – 60′ with 6×60″ at 2k -2 pace at 9′, 19′ etc

60:00 13,555m (2:12.7) r19

Saturday
100′ to start with 6×1′ r34 100%

1:40:00 22,990m (2:10.4) r19

Second session was a bit more complicated but quite fun!
6×10′ (4′: 79% r18/ 2′:75% r24/ 3′: 70% r18/ 1′: 2k pace r32

10:00 2414m (2:04.2) r21
10:00 2384m (2:05.8) r21
10:00 2363m (2:06.9) r21
10:00 2365m (2:06.7) r21
10:00 2359m (2:07.1) r21
10:00 2355m (2:07.3) r21

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