6:58.5

My first ever sub 7 minute 2k. And I've got an extra few seconds in me, because I really wasn't as tired as I should have been. I only sprinted the last 100m or so, should have really blasted it for 300m.

Got up to 170kg on the leg press today. They had some engineers in to fix the machine and it made a big difference.

Stolen title

This blog was meant to be entitled something along the lines of 'Where O where has Chris gone'! Oh well, beaten once again! I have to know, why is it that Paul and Chris can do 210kg on a leg press and I only manage 140kg? My machine at the gym doesn't even get to that! Is it a different type of machine or am I really that much weaker? (Cue snide remark from the hairy one)

Anyway, update to yesterday (Bank Holiday Monday):

22/8 - 5k @27 in 18:16.7 (PB). Core exercises.
23/8 - 10k @21 (but took it up to 24 at the end) - 38:28.6 (PB - just). Weights and core.
24/8 - 30' @26, 8,014m. Not a PB, but the first time I've broken 8k on fixed. Weights and core.
26/8 - Hartlip ride in 48:06 (horrendous conditions, lots of standing water). Did 60' Fartlak, 15,133m (PB - sub 1:59 splits). Weights and core.
27/8 - Near perfect conditions for Upchurch ride - shown by the time 1h10:50 (over 2'' inside PB). Went to cricket at Canterbury in the afternoon with my sister for a rest.
28/8 - 10k @21, 39:22.2. Started slowly because I felt a bit tired, but in the end it felt quite easy. Weights and core. Windy conditions for Hartlip ride - 48:24.

Started doing some squats at the gym (with dumbells). 10kg (each hand) on the first day and then 12kg the next. Hoping to keep on taking it up as I go (3*10). Day off today and tennis (hopefully) tomorrow, so may have a go at a 2k Thursday, as I should be fully rested.

Some Ergs and Some dabbling with Heart Rate Training

Okay, so since I got back:

13/08 - 15k 2.02.8 @ rate 20
15/08 - 12k 1.54.8 @ rate 23 (intervals, 5 on 5off, 10 on 10 off 15 on 15 off, 20 on 20 off repeated for 9k)
16/08 - 15k 2.01.9 @ rate 19 hr 173
17/08 - 10k 1.57.3 @ rate 23 (intervals at sub race pace, I think I was doing 1k on and 1 off)
19/08 - 15k 1.58.4 @ rate 20
20/08 - 15k 2.02.8 @ rate 19 hr 165
22/08 - 15k 2.01.1 @ rate 20 hr 166
23/08 - 5x500m (1.40 rest): 1.36.8 @35, 1.36.4 @34, 1.37.6 @33, 1.39.1 @32, 1.38.5 @33
24/08 - 15k 2.01.5 @ rate 20 hr 167
25/08 - 15k 2.01.8 @rate 20 hr 167
26/08 - 3x10 mins: 2808 @22, 2837 @24, then bottled the 3rd about 4 mins in. Did 2730 @26 straight after though.

Yesterday I had a day off and today some idiot had flooded the erg room by turning taps on and blocking plug holes. Therefore I mopped up instead of training.

My Injury Nightmare by Paul Thomas

Due to my broken butt I wasn't exactly in the mood for sitting on an erg. In fact I feared I may never sit astride the hard metal beam I have come to love ever again.

@!£$**! That.

Did a whole 2k without stopping, in 7.22, which was a PW (personal worst)

(being serious this was actually a pretty decent session) Did my first ever 10k in 40.41 and weights. As I'm wasting time until I finish work here is what I did: leg press, 3x10 at 210kg; leg extensions, 1x10 at 70 and 3x10 at 75; leg curl (i think?) 3x10 at 70kg; seated row 3x10 at 65kg; did 2 or 3 upper body machines as well but can't remember their names or the wieights I did.

Then I went to my new house in the country (rather!) and spent a long weekend sitting on my arse playing poker, trivial pursuit and pool. I now genuinely believe I can make the necessary improvements to make no discernable improvement whatsoever. I will not fail through an abundance of determination.

Injury scare

So, four days off in Prague meant taking to running again. And then, on the second early morning run, I fail to notice a pothole and injure my foot as a result of landing in it. Hobbling around Prague for the rest of the day, I could not run the following morning. Or walk very easily the following day. In fact, I was very concerned that I may have to take a week or so out to let it recover.

Sod that.

14/8 - 30' ish run (in Prague - of which 10 minutes was up a rather steep hill)
15/8 - 30' ish run (same)
17/8 - 5k @25, 18:28.5. Weights, core, sprinted home on the bike in 9:33 (PB).
19/8 - Hartlip bike ride - 47:42. 60' Fartlak, 15,073m (PB). Weights and core exercises.
20/8 - Upchurch bike ride - 1h14:00. 10k in 39:44.9 @20 and core exercises.

Have now decided that I am an idiot for devising bike rides which finish with 30 minutes of uphill roads heading West. Head winds are a popular theme for this.

my bum hurts

Like my email said, I had a wedding on Saturday, and managed to really hurt myself while drunk on a bouncy castle, so I haven't done anything for the last 5 days or so. Can't really remember before that, definitely did a couple of 30min @21, 7550 and 7650 ish. Havent really improved at all since I started training, which is pretty annoying. Also, is anyone else losing about 2litres of fluid to sweat each time they erg? I seem to be losing 2kg between going to the gym and coming back, and had headaches a few times as well, which is worrying. I didn't have this trouble at easter, so i dunno whether its just because its warmer, but I doubt it.

Random entry

Hello,

Just thought I'd bung one of these on whilst I was on t'internet. So far still cycling to work, round trip of about 14 miles. I did manage to get back from work in about 20' tonight which I was pleased with, especially as I've got a backpack on full of my stuff for work. I've yet to go exploring in Warwickshire yet, though I've got nothing to do at the weekend so might do that then. I'll need a new bike computer first though as mine fell off the kitchen table and the LCD smashed on the tiles. It'll now only do for spares...

That's it for now, other than to say that I see Syfret and Adams have appeared on the members list and appear to have done nothing. I'll also update the links page and remove my Airbus fansites and put something more inspiring.

Mark

Belief

I genuinely believe now that I can make the necessary improvements to be fit enough to trial for the lightweights. By the way, for altitude training, I'm going to Switzerland in September. As for commitment, just remember I am doing all this lightweight stuff so that I can replace Andy's power and do it for about 20kg less weight. Anyway, here is the week:

8/8 - 5k @27 - 18:18.6 (PB). A few brief core exercises.
9/8 - 2*30' (5'r) @19. 7552 and 7576 (PB as well I think). Weights, core and cycled there and back - 9:51 for the sprint back.
10/8 - 10k @21 - 38:29.2 (PB, sub 1:55.5 splits - I'm slowly catching you Chris!). Weights - came down to 120kg on the leg press to concentrate on the weaker parts of my drive (i.e. the first 25cm); I also did core exercises.
12/8 - In driving rain managed to do Hartlip bike ride in 48:33 (was pleased with this). Went to the gym in the afternoon, started a 60' Fartlak, felt dead after the bike ride just 3 hours earlier, didn't give up, pushed harder and got a PB (15,061m). Weights and core exercises.

Have packed running kit so I can do something in Prague. Will probably update again next Sunday.

Now back from Rome

Sadly no realy training to report, but I did spend 10 days walking around pretty much all of Rome. According to our guide in the Colosseum gladiators trained for 9 hours a day. So you lot had better stop slacking.

My first failure

Due to fatigue, I failed to complete my 5k time trial on the Monday of this week. I think I was probably trying to do too much. I have been incredibly tired this week from work (7.30am-5.30pm in a dirty office moving stuff is not my idea of fun). However, it got better through the week.

1/8 - The big tennis match - our 1st team trying to get promotion. We needed a draw, lost 5-3. One player pulled out and I ended up losing all four sets with a guy who had just walked off the plane from Spain.
3/8 - 5k @26/27 - 18:27.8. Much better effort - I feel as if I am getting back to full fitness. Even managed a sprint at the end. (This is a 3rd best ever effort).
5/8 - Tennis in the morning, 60' Fartlak in the afternoon. 15,044m. Weights and core.
6/8 - Cycle ride to Teynham via Upchurch. 2h06:39, with the normal Upchurch ride section taking 1h14:44. 10k @20 in 39:53.7. Weights (did 3*10*150kg on the leg press, 3*10*60kg on the extensions) and core.

I have just under two months to improve. I want to get inside 18 minutes for 5k, which should begin to give me the base for a 6.40-6.50 2k effort. I will not fail through a lack of determination.

First of a double-header

Here is a post I didn't get round to doing over the last week.

24/7 - 9 holes of golf. Was awful.
28/7 - 30' @L8 on the bike, 9.5 miles (5.30am effort). 10k @19, 39:47.4, weights and core (got to 3*10*140kg on leg press)
29/7 - Tennis in the morning. 60' Fartlak (3'30'' steady state, 30'' sprint). 15,015m, but lost technique a bit towards the end in the sprints. Weights and core.
30/7 - Upchurch bike ride, 1h13:01. 10k @22, 39:54.6. Weights and core.

Due to my break in Taunton I didn't get much done, but at least I had a tough weekend to make up for it.