That was the plan, but I’ve got a 50th birthday of a good friend this Fri and then a delayed family Christmas party the following Sat. Both will be very boozy and it’ll be tough to enjoy them and I want to have fun at both.

If I can just limit myself to these two mulligans, I’ll be really happy

4x1k row, 5 mins rest

3.33.8 : 1.46.9/500
3.33.0 : 1.46.5/500
3.33.4 : 1.46.7/500
3.33.2 : 1.46.6/500

Ave 3.33.4 : 1..46.7/500

Approx 6 seconds per 1k 3 seconds/500m faster than last time.

Really happy with the progress and was proud of the session as I only got 4 hours sleep as I’m enduring a total **** of a work week

Was close to my limit tbh - legs still sore from that 50cal assault bike from Monday...those sprints really take it out of you.

5x5 Bench @ 90kg
3x8/8 DB Flye, DB Press 22.5kg
3x10 Close Grip Bench 65kg

10 min row 2.03/500

Was supposed to be squatting today but just didn’t have it in me at 6pm after a brutal day of work and just decided to do the training that was easier to start mentally

Not to get political are you guys out of lockdowns? Here in Canada we still cant have any gatherings.

That's a really nice 4x1k!

Yep.

There hasn’t been a new case in our state for more than 2 weeks. It’s basically gone from Australia apart from where it manages to sneak back in through the border quarantine system, then they find ways to contain it via very strict lockdowns and then we get back to almost normal again

Thanks. Was very happy with it and it was a tough session.

Fell off the wagon in a big way unfortunately after a horror few days with work and my woeful lack of willpower so am not sure I’ll do a time trial this weekend

5k row, 19.58

Didn’t have long to train so just did a medium fast session just to get a sweat on

Took an unscheduled rest day today as the party I went to last night ended up involving a lot of booze

Went on a long walk with wifey (wedding anniversary) and did some rugby training with my boy and his friend

23000 steps

Nice 5k, especially the timing (per the discussion in my log, I'd guess this was UT1ish unless you were going wilder than I expect wrt stroke rate).

If you look back at my early Pete Plan days, I had a hard time doing anything but a time trial for my medium distance day - 5k time trials every week was kind of tiring. Discretion goes a long way for us old guys.

Yeah a sub 20:00 for 49 or 50 years old is impressive. At 56 I am not sure I can get to that again

I reckon I’ve got close to or sub 19 when I do a time trial...but sleep is so bad right now that I don’t have the minerals for an attempt. My Fitbit actually recorded my sleep in two chunks as I was awake for more than 90 mins between 3 and 4.30

Just got to do something every day but without pushing too hard until I can get back into a proper sleep routine

I’d guess so too but tough to really know without a decent HRM. I’m going to a sports store today with my son, so I might see if I can get one.

Iirc stroke rate was 23/24 ish. I still haven’t set up my C2 to track anything

Agree re your point on discretion and I am trying to get better at that. Certainly the CrossFit mentality of going as hard as possible was attractive while I was frothing for that sport but resulted in way too many injury setbacks and I’ve got wiser post those days

Training

5x3 strict press @60kg
3x5 Push Press @ 70kg
3x10/8 super set 40kg barbell curl, 12.5kg hammer curl

so tired today. Happy to get through the session

My son’s first soccer league of the year starts today - two games with an hour in between at a ground on the other side of the city. hoping to be able to get a long walk in during the gap between games

Meh

Didn’t sleep well again last night and was v tired most of the day. Didn’t do much work as I watched the Super Bowl (starts at 10.30am here).

Too tired to face the long slow row today so did a 45 min stationary bike session that was mentally easier and it made me feel better and sweat a little so w/e. Back on the horse tomorrow

Also did a 45 min walk early this morning and won 5/6 big bets on the SB. Needed that last Chiefs TD to hit 41-50 total points for the sixth but...we’ll take it

Weird thing I’ve noticed (which may just be me being ignorant and not weird at all), my resting heart beat has been 4-5 bpm higher the past 4 days as I’ve had bad sleeps

Is that ‘normal’? Resting is 64/66 usual on the Fitbit and it’s been as high as 72 the past 3 days

Training

7500m 29.56.3 1.59.6/500m

I assumed that because a 20 min 5k is fast medium row that this would be the same, but adding an extra 50% in distance made it tougher - wasn't full speed but was a fairly challenging row.

happy to do something quite tough as I don't feel like I've trained intensely cardio wise since last week's interval session.

intervals tomorrow

No question. Same for me. Not sure if Fitbit measures HRV but same experience. Sleep is huge

alright boys and girls...be happy for me...my second lifetime PR on my target events and this one was a big one

100 calorie assault bike 2 mins 48 seconds. Previous record was 3.18, albeit I’ve never really ‘trained’ it

did it as a finisher after my weights session and definitely went out too fast - 45 cals in the first 60 seconds and I paid for that later on. Was really worried at about the 60 cal mark that I might blow up but all of a sudden I only had 8 cals left and it was fine. I do think I have a better time in me if I pace it better but it’s such that her pain that I’m not sure I’ll do it many more times. Maybe in a month or so if I feel the rowing has got me a lot fitter I’ll do another one

It’s 50 mins later and my system hasn’t recovered at all

Earlier I did

5x3 bench @92.5kg
3x8 DB bench @30kgDBs
3x11 close grip bench @ 65kg

Will go up in weight on close grip next time. Bench I’ll do one more round of 5x3 at 92.5 and then move up to 95

We always have a 250 Calorie time trials on the Echo. Man that Assault Bike looks old.
Great time though

Fitbit is not as accurate moving but ok in a sedantry state. I bought a Garmin Venu and its very accurate compared to my chest strap when I row.

**** that machine right there

No experience with the assault bike, but that looks like it must have sucked, so congrats on the PR!

I have no sense of what that means as I've never done an assault bike.

But 2:52 doesn't seem like a lot of time to get to 100 of something so I'm impressed. Good job!

Most impressed by the 0 heart rate. I don't think I could get lower than that.

I’m not an expert of assault bike models but I think the one in our gym which is this brand below is actually very new

https://www.commercialfitnessequipme...yABEgID5_D_BwE

Have never tried a 250 cal. Wouldn’t have the frame of reference to know what a good time is so it probably doesn’t inspire me at alll. I may try a 200 at some point and I want to beat my 50 time...although that’s a little like the 500m row in that the toll it takes from your system makes it not really worth it IMO

It really is an instrument of max pain. Very few redeeming qualities.

I can’t imagine ever buying one because other than using it as an occasional test of fitness, I’m really not sure I’d want to use it for training. I’ve done a tabata protocol on it a few times but don’t think I’d want to ever do anything more than 10 mins on it. Idk, maybe that’s just because I’m only thinking about it for the limited things I’ve done with it to date. As I type I’m talking myself into doing a 20 min max calories, but I’d have to really really want to hurt myself

Congrats on the PR! When I move houses, an assault bike is on my list of things to buy