Reaching New Bests

Day 9 – Wednesday 9th January 2013.

Today I still find myself struggling with the desire to actually do my gym sessions. I know that you go through periods where things are just difficult and you don’t “feel like it” so for me that isn’t really a problem you just do it anyway. As someone once said to me, you do something based on a decision and not on a feeling at the time because feelings come and go.

This morning I got up a little later than usual, I decided that I had better try and recover a little after the hard start to the week and as I didn’t really need to get up urgently didn’t rise until 8:00am. I then headed into the gym to complete my scheduled cross-training session.

The sessions so far have been going well, at least once I get there, so I decided today I would push myself a little harder. I wanted to leave having set new bests across all three disciplines of running (20 minutes), rowing (10 minutes) and bike (15 minutes). This challenge I knew would take it’s toll but I figure that it would be worth giving it a crack and seeing how close I would get.

I began with my 20 minute run on the treadmill and started on the usual for 5 minutes before increasing it to 10 km/h for the next 5 minutes. I would usually leave it on 10km/h for another 5 minutes but decided instead to push myself and raised the level to 12.5km/h. This additional pace took me to doing 4 minute and 48 second kilometres and after holding this for 5 minutes I reduced the speed back to 11km/h. I think that my next session I will try a similar thing but only reduce the final 5 minutes to 11.5km/h and gradually build it up like this.

Day 9My rowing started off well, a stroke rate of 30 per minute and a split of 500m in around the 2 minutes 14 seconds. My aim today was to get over the 2.4km mark inside the 10 minutes, a feat that in itself hasn’t proven that easy in the past. By the 5 minute mark I knew that I was falling behind, I’d be lucky to reach the 2.3km in the time so I increased my work rate by lifting the stroke rate to 32 per minute and reduced my split to 2 minutes and 8 seconds per 500m. By the 8 minute mark I had improved my position but the 2.4km seemed to be proving still elusive, i increased my output by reducing my split down to 2 minutes per 500m and held that for the remaining time. Unfortunately I fell just over 500m short of the 2.4km with a row of 2.345km inside the 10 minutes.

I was feeling quite tired by this point in time as I headed over to the bike for my 15 minute ride. I had missed out on setting new PBs across all three apparatus but was hoping that I could finish by riding over 8km in 15 minutes. I kept the same regime of alternate 2 minute effort levels and began at an alright pace, the rpm was holding around the 100 mark and by the end of 2 minutes I was only just under having ridden a kilometre. I decided to try and push myself that little harder to make up the time and managed to be on track having ridden over 2km by the 4 minute mark with my rpm up at 110. I kept pushing myself and kept pulling further in front, I was not sure whether or not I would get over the 8km in the time and found myself setting targets of distance to have covered by certain times. I know that on average I can ride about 600 metres in every minute on the bike, it would be close but I should be able to get there. By the 13 minute and 30 second mark I had ridden 7km, the end was insight and definitely possible, at approximately 14 minutes and 40 seconds I crossed over the 8km mark – it was done! The ride finished at 15 minutes with a distance of 8.1km being covered, an effort that I am quite proud of.

To finish the session I completed my usual three sets of 50 sit ups, today I pushed myself  with the use of a 9kg medicine ball, the extra weight made it a little harder. I spent the next 10 minutes stretching out my legs, tomorrow I have another 7km run to complete and would like to see if I can get down to 37.5 minutes for it.

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