Blog updates and Waddell’s

Here is Xeno’s youtube video showing Rob Waddell doing the exercise that I have named the “Waddell”:

http://www.youtube.com/watch?v=d0JOq0HCBAs

Look about 50seconds into the video.

I have updated two pages on the blog – the racing page with some race day tips, and the Pete’s training page to update the targets and results I went for through 2008.

40mins negative split

Limited by time this lunchtime so decided to set 40mins as the maximum I had time for. I decided to do it negative split by raising the rate each 10mins from 22, 24, 26 and 28+.

40mins = 11144m / 1:47.6 / 25
10mins splits:
1:51.4 / 22
1:48.7 / 24
1:46.5 / 26
1:44.1 / 29

Then 50 Jamie’s and 3 x 10 Waddell’s.

And some more steady rowing…

I have had a bit of a head cold for 2 days now. Nothing serious, but enough to make me think I should take a rest day yesterday. Well I rested at lunchtime, my normal training time, anyway. After arriving home from work I decided to just go for a short session in Fitness First though before dinner. Unfortunately the ergs there aren’t kept clean, despite them telling me a week ago they would be cleaning them, so the maximum drag I could get was 120.

As with recent steady rows I put the c-breeze on, hit “just row”, and set off. As with Tuesday I didn’t feel great to begin with but once through 5k started to feel better in the head:

43:57.5 / 12006m / 1:49.8 / 25

And finished off with the now normal 50 Jamie’s.