If you want to rock…

Second training session today – cardio intervals, as planned.  I thought that I would be more tired this afternoon from my early morning session, but I’m really not all that bad.  I think that the biggest effect will be on my sleep.

Driving to work I normally feel a little tired and my eyes feel gritty, even though it is only 10k.  I was noticably more alert this morning, and I was more awake for my initial work too.

This afternoon, about 1400 I was starting to feel proper fatigued so I made a coffee and came back to camp.  I didn’t drink all of it – actually about 1/3 after my workout.

2 x tabata row (approx 11min)

2 x tabata cycle, 1 @ 4 then 1 @ 5 (approx 5k)

then 5 x 100m @ 4, 5, 6, 7, 8 & 9, 400m recovery with 2 minute cool down. 

Total bike time: 20 mins

 

33:26

377 cal, 15% fat

AHR: 169

MHR: 186

Zones: H: 26:23, M: 04:01, L: 01:21

 

I was pleased with the cardio today.  I had to work hard for both the row and the bike bits.  The row probably didn’t produce as big a calorie result as I would have expected.   I think it was about 169 at the end of it.  I was averaging 10 – 11 strokes/interval at about 79m.  No doubt I will see improvement in this as I get fitter.

Bike as good.  Surprised myself with the second tabata – I just focused on keeping the rpm >100 and I managed it all.  Happy with that.  The hills were also good – really pushed to the point where I did 100 @ 10 in the last set.  Overall quite happy with the session.

Feeling much less like caving today.  2 days and counting.  I think I would be happy if I were at a point where I could take it or leave it.  But I’m not there, and I’m not sure I will be. 

If you want to rock.  You rock.  If you want to roll.  You roll.  Why is that in my head?

What happened to high intensity

I’m just back from my usual weights circuit and somewhat concerned/confused.

I got up and headed for the gym at half 3 this morning, did the usual circuit and worked pretty hard.  I think all rest periods were the same and the weight wasn’t significantly different.  The session felt easier than the ones that I was doing last swing.  My HRM also told me it was easier than the ones last swing.

5 x 5 Strength circuit

DB Squat @ 12.5 / Inverted Row – 30, 35, 40, 45, 45 rest

DB Bench @ 15 / NR LPD @ 6 – 30 sec rest

DB Push Press @ 12.5 / Standing Cable row (tri rope) @ 49.5 – 30 sec rest

1 x bike tabata.  First half @ 5, second at 4.

 

 

30:04 (session took about 25)

256 cal, 29% fat

AHR: 143

MHR: 171

Zones: H: 06:19, M: 10:31, L: 11:20

 

Whether it was the ‘morning-ness’ of the workout, or the not having any smokes this swing I don’t know.  I suspect it’s more about my cardiac function improving cause I’m not filling my lungs with tar.

The weights, particularly through push press, didn’t really feel as strenuous.  In saying that, I think my PP technique needs a little tightening up and I’m being wary with the squats cause of previous VL soreness. 

I don’t actually feel too bad for getting up at crazy-o’clock.