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    Originally posted by RoadSweeper View Post
    Oops, Crossfit Ireland. Typo!
    Oh right, you train down there? Never knew that. Say hello so I can stick a face to the name! : )
    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

    Comment


      Savage work Lloyd.
      Broke the 500kg total mark

      Comment


        Workout 380, Saturday 6th 11:00am

        Warmup

        Dynamic stretching

        Strength

        Power Clean
        5 @ 40kgs
        3 @ 60kgs
        1 @ 65kgs
        1 @ 70kgs
        1 @ 75kgs
        1 @ 80kgs
        1 @ 85kgs
        1 @ 90kgs
        F @ 95kgs
        F @ 95kgs

        Bah, my Power Clean is so embarrassing. Pulled both of these high enough but technique not good enough to get under and catch it.

        Rowing Block

        4 x 500m; 1 min rest
        6:56.5 // 1:44.1 // 18 SPM

        1:46.7
        1:45.5
        1:44.0
        1:40.3

        Back on the rower, nothing spectacular.

        Mobility

        Shoulder Band Stretch
        Couch Stretch
        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

        Comment


          Workout 381, Monday 8th 19:30pm

          Warmup

          Dynamic Stretching

          Strength

          Power Clean
          5 @ 40kgs
          3 @ 60kgs
          2 @ 65kgs
          2 @ 70kgs
          1 @ 75kgs
          3 x 2 @ 80kgs
          ---Technique Work---

          New coach down the gym, nice fellah. Really broke down my Power Clean and tried to fix my first pull. Need to work harder on trying to pull into the pocket and hitting good positions consistently. I'm just muscling it up there at present and it is never going to progress if I don't actively try to learn.

          Rowing Block

          6 x 250m; 1 min rest
          4:47.9 // 1:35.9 // 23 SPM

          48.7
          48.4
          48.0
          48.5
          47.7
          46.7

          Okay, supposed to be an easy introduction to the week.

          Mobility

          Hamstring Stretching
          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

          Comment


            Workout 382, Tuesday 9th 19:30pm

            Warmup

            Stretching

            Rowing Block

            125mx3 @ 95% pace
            rest 11:1

            5min break

            125mx3 @ 95% pace
            rest 11:1

            7 min break

            125m x3 @ 95% pace
            rest 11:1
            2:57.8 // 1:19.0 // 43 SPM

            22.0
            19.4
            19.5
            19.5
            19.5
            19.5
            19.5
            19.5
            19.5
            19.5

            Very happy with that.

            Getting to the extreme end of the training cycle. A work block like this is very bespoke and doesn't carry over to anything other than a 500m time. And spending time on this would mean you're taking time and energy away that could be spent doing aerobic training / assistance work, etc. That's what's required at this stage however.

            Strength

            Strict Press
            8 @ Bar
            5 @ 40kgs
            3 @ 50kgs
            12 x 1 @ 60kgs (EMOM)

            I want to improve my Press without taking focus away from the rowing so I'm going to try the 2 a week option from below:

            "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

            Comment


              Workout 383, Thursday 11th 19:00pm

              Warmup

              Stretching

              Strength

              HBBS
              8 @ Bar
              5 @ 60kgs
              3 @ 80kgs
              3 @ 100kgs
              2 @ 110kgs
              1 @ 120kgs
              1 @ 125kgs
              5 x 3 @ 127.5kgs

              I'm a bad squatter. As Dominic said after, I'm not really built to squat. These were hard and slow.

              Push Press
              5 @ Bar
              3 @ 40kgs
              3 @ 60kgs
              3 @ 70kgs
              3 @ 75kgs
              2 @ 80kgs

              Metcon

              21 - 15 - 9
              Box Steps 24"
              Burpees
              Kettlebell Swings @ 24kgs
              11:57

              Not much fun, but good honest work.
              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

              Comment


                Workout 384, Friday 12th 19:30pm

                Warmup

                Hamstring Band Work
                Scap Band Work
                Shoulder Band Work
                Dynamic Stretching

                Strength

                Pull Ups
                A couple of sets

                Top Pull Deadlifts
                5 @ 60kgs
                3 @ 100kgs
                3 @ 120kgs
                5 x 2 @ 140kgs

                All at 31x1 tempo

                Haven't done these in a while. The idea was to be really fast and snappy after the pause at the bottom and they were fast.

                Rowing Block

                6 x 125m; 1min rest
                1:59.4 // 1:19.6 // 45

                19.7
                19.9
                19.9
                19.9
                20.0
                19.9
                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                Comment


                  Workout 385, Saturday 13th 10:00am

                  Warmup

                  Dynamic Stretching

                  Strength


                  Strict Press
                  8 @ Bar
                  5 @ 40kgs
                  3 @ 50kgs
                  12 x 1 @ 60kgs (EMOM)

                  Didn't feel as good as Tuesday - to be expected

                  Rowing Block

                  Row 60sec @ 85% pace
                  rest 6mins
                  Row 70sec @ 85% pace
                  rest 7 mins
                  Row 80 sec @ 85% pace
                  rest 8 mins
                  Row 90 sec @ 85% pace
                  5:00.0 // 1683 // 1:29.1 // 28

                  1:00.0 // 338 // 1:28.7 // 28
                  1:10.0 // 391 // 1:29.5 // 27
                  1:20.0 // 451 // 1:28.6 // 29
                  1:30.0 // 503 // 1:29.4 // 29

                  Different type of block - just feeling out a marker for it. Legs very tired after the past two nights which is to be expected. Solid enough week of training I think.
                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                  Comment


                    Workout 386, Monday 15th 19:30pm

                    Warmup

                    Stretching

                    Strength

                    Power Clean
                    5 @ 40kgs
                    3 @ 60kgs
                    2 @ 65kgs
                    2 @ 70kgs
                    1 @ 75kgs
                    5 x 3 @ 80kgs (Interspersed with some technique work)

                    Power Clean still needs work. New coach reckons it is slightly improved so...you know.

                    Deadlift
                    5 @ 100kgs
                    3 @ 120kgs
                    2 @ 140kgs
                    5 x 3 @ 160kgs

                    All fast and snappy which is what I wanted here.

                    Rowing Block

                    6 x 250m; 1 min rest
                    4:51.4 // 1:37.1 // 21 SPM

                    49.4
                    49.2
                    48.9
                    49.0
                    48.2
                    46.8

                    Took this easy.
                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                    Comment


                      Workout 387, Wednesday 17th 19:30pm

                      Warmup

                      Stretching

                      Strength

                      HBBS
                      8 @ Bar
                      5 @ 60kgs
                      3 @ 80kgs
                      3 @ 100kgs
                      2 @ 110kgs
                      1 @ 120kgs
                      1 @ 125kgs
                      4 x 3 @ 130kgs

                      Top sets were tough and slow but I held position well while grinding them out. Will told me to forget about the last set. This stuff is just about strength maintenance for the moment.

                      Strict Press
                      8 @ Bar
                      5 @ 40kgs
                      3 @ 50kgs
                      10 x 1 @ 64kgs (EMOM)

                      Fine, bar speed good throughout.

                      Rowing Block

                      5 x 500m; 1 min rest
                      8:38.9 // 1:43.7 // 18 SPM

                      1:45.6
                      1:45.0
                      1:44.2
                      1:43.1
                      1:41.0

                      Grand stuff.
                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                      Comment


                        Workout 388, Friday 19th 19:30pm

                        Warmup

                        Stretching

                        Strength

                        Top Pull Deadlifts
                        5 @ 60kgs
                        5 @ 100kgs
                        3 @ 120kgs
                        5 x 2 @ 145kgs

                        All at 31x1 tempo. Very grippy but fast.

                        Chin Ups
                        Meh. Need to really focus a bit on pull ups / chin ups from February on.

                        Rowing Block

                        6 x 125m; 1min rest
                        2:01.1 // 1:20.7 // 43

                        21.6
                        19.9
                        19.8
                        19.9
                        20.0
                        20.0

                        Poor.
                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                        Comment


                          Saturday 20th 13:00pm

                          Met a couple of the lads in Ballymun gym for a Christmas Crossfit Total. Good craic over three hours in the gym. Pints on the Saturday were well earned.

                          Warmup

                          Scap Slides
                          Scap Push Ups
                          Stretching

                          Strength

                          Squats
                          5 @ Bar
                          5 @ 60kgs
                          3 @ 80kgs
                          3 @ 100kgs
                          1 @ 110kgs
                          1 @ 120kgs
                          1 @ 130kgs
                          1 @ 140kgs

                          Had forgotten my belt and the bar was a bit thick and unstable so had no interest in going heavier than this. The 140kgs was quite slow too.

                          Strict Overhead Press
                          8 @ Bar
                          5 @ 40kgs
                          3 @ 60kgs
                          1 @ 65kgs
                          1 @ 70kgs
                          1 @ 75kgs
                          1 @ 80kgs
                          F @ 85kgs (bah, forehead height and stalled so gave up after a small struggle)

                          Meh, not today.

                          Deadlift
                          5 @ 60kgs
                          5 @ 100kgs
                          3 @ 120kgs
                          2 @ 140kgs
                          1 @ 160kgs
                          1 @ 180kgs
                          1 @ 200kgs
                          1 @ 220kgs
                          F @ 232.5kgs (not close, off the floor and gave up mid shin)

                          The 220kgs felt good and the lads had been PBing for fun so gave this an attempt but it wasn't there.
                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                          Comment


                            Workout 389, Wednesday 23rd 11:30am

                            Warmup

                            Shoulder Band Work

                            Strength

                            Pull Ups
                            5 x 5, green band

                            So I'm going to start doing a few sets of these before every workout. It's more prehab than anything else with the green band. Just to counter the pressing somewhat.

                            Strict Press
                            8 @ Bar
                            5 @ 40kgs
                            3 @ 50kgs
                            1 @ 60kgs
                            8 x 1 @ 67kgs

                            Dropped the EMOM component. Bar speed was pretty good.

                            HBBS
                            8 @ Bar
                            5 @ 60kgs
                            3 @ 80kgs
                            3 @ 100kgs
                            2 @ 110kgs
                            5 @ 120kgs
                            3 @ 127.5kgs (missed the bounce on the second one and it was a grind to get it. Will asked me to rerack but I got fucking eveything tight and made the third smooth and clean)
                            3 @ 135kgs (tough reps, but decent technically I thought)

                            Happy enough.

                            Rowing Block

                            6 x 250m; 1 min rest
                            4:39.9 // 1:33.2 // 26 SPM

                            47.0
                            47.3
                            46.9
                            46.6
                            46.4
                            45.6

                            Happy.

                            Good solid session. Christmas drinking season makes any work achieved kind of a bonus in many respects.
                            "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                            Comment


                              Workout 390, Wednesday 24th 09:30am

                              Warmup

                              Shoulder Band Work
                              Hamstring Band Work
                              Stretching

                              Strength

                              Deadlift
                              5 @ 60kgs
                              5 @ 100kgs
                              3 @ 120kgs
                              2 @ 140kgs
                              1 @ 160kgs
                              1 @ 180kgs
                              3 @ 184kgs
                              2 @ 195kgs
                              1 @ 207kgs

                              Solid work.

                              Pull Ups
                              3 x 5

                              Not easy - shoulders very sore

                              Bench Press
                              8 @ Bar
                              5 @ 40kgs
                              5 @ 60kgs
                              3 @ 80kgs
                              5 @ 90kgs
                              3 @ 96kgs
                              3 @ 102kgs

                              Tough.

                              Bent over DB Rows
                              3 x 10 @ 20kgs Bells

                              Metcon

                              5 Rounds:

                              5 Deadlifts @ 140kgs
                              10 Burpees
                              10:00

                              Christmas drinking season has probably left me a little run down. This was very tough, was quite drained after.
                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                              Comment


                                Saturday 27th, Ben Dunne Sandyford, 15:00pm

                                Warmup

                                Zilch

                                Rowing Block

                                5k Row
                                18:47.6 // 1:52.7 // 17

                                0.3s off my PB. Though I'm happy with the row given the week in it and the fact I've been suffering with a cold. Additional complication was that the straps on the rower I was using came loose after 500m which affected my ability to ramp up the last 700m. So yeah, happy with that time.

                                Strength

                                Press
                                8 @ Bar
                                5 @ 40kgs
                                3 @ 50kgs
                                10 x 1 @ 60kgs (EMOM)
                                3 x 3 Push Press @ 60kgs (EMOM)

                                Fine.
                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                Comment


                                  Workout 391, Monday 29th, 11:30am

                                  Warmup

                                  Shoulder Band Work
                                  Scap Slides
                                  Scap Push Ups
                                  Stretching

                                  Strength

                                  Strict Press
                                  8 @ Bar
                                  5 @ 40kgs
                                  3 @ 50kgs
                                  1 @ 60kgs
                                  10 x 1 @ 67kgs (EMOM)

                                  Bar speed slowest so far on this program.

                                  Deadlift
                                  5 @ 60kgs
                                  5 @ 100kgs
                                  3 @ 120kgs
                                  2 @ 140kgs
                                  1 @ 160kgs
                                  1 @ 180kgs
                                  1 @ 200kgs
                                  1 @ 220kgs (slow enough rep)

                                  Metcon

                                  3 Rounds of:

                                  500m Row
                                  21 Kettlebell Swings
                                  12 Pull Ups
                                  18:58

                                  Yeah hard. Lost a lot of time on pull ups. This was a 17 second PB on this Metcon however so happy enough. Row times were:

                                  1:46.6
                                  1:46.7
                                  1:47.5
                                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                  Comment


                                    Workout 392, Tuesday 30th, 10:00am

                                    Worst session in a while. Bad cold beating me down allied to a stressful event yesterday and a bad night's sleep. Still went down to get something done.

                                    Warmup

                                    Shoulder Band Work
                                    Hamstring Band Work
                                    Stretching

                                    Strength

                                    Power Cleans
                                    6 @ 40kgs
                                    3 @ 50kgs
                                    3 @ 60kgs
                                    3 @ 65kgs
                                    4 @ 70kgs
                                    3 @ 75kgs
                                    3 @ 80kgs

                                    Poor technique throughout.

                                    Clean Pulls
                                    3 x 3 @ 100kgs

                                    Metcon

                                    3 x 500m Row; 1 min rest
                                    1:47.9
                                    1:48.0
                                    1:42.3

                                    Called it at that.
                                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                    Comment


                                      Originally posted by LuckyLloyd
                                      HBBS: 170 (150 currently)
                                      Nope - 155kgs. I spent a portion of the year unable to hammer my squat due to injury so I can understand this one.
                                      Deadlift: 220 (200 currently)
                                      Yep - 230kgs. 15% in a year is pretty good going.
                                      Bench: 125 (112.5 currently)
                                      Nope - 120kgs. Hmm, this is my fault. I never gave this the attention it required at the points in the year where I had the opportunity to do so.
                                      Strict Press: 90 (80 currently)
                                      Nope - 84kgs. Currently trying a 10 week program but probably need to look into targeted assistance work to get this moving.
                                      500m Row: 1:17.9 (1:20.7)
                                      Nope - 1:20.1. Hope to get a little closer in a few weeks at the National Indoors but I way underestimated how far I'd already come on this.
                                      2k Row: 6:34.9 (6:54.2)
                                      Nope - 6:38.5. I don't mind this one tbh. Close and it's going to be hard to knock a huge amount more off it without a lot of specificity in my training.

                                      Lots of work to do!
                                      I worked pretty hard. Over 200 training sessions in the calendar year. I'm not sure how much more is really practical.
                                      1 / 6, but I'm not too disheartened by that tbh.

                                      For this year:

                                      HBBS: 170kgs
                                      Deadlift: 250kgs
                                      Bench: 125kgs
                                      Press: 90kgs
                                      500m Row: 1:18.9

                                      I'm not going to set 2k or 5k row goals. I think power and strength will be the focus for another year. If I achieve all of the above then next year it might be time to look into some bodyweight / bf % goals during 2016. Slowly, slowly we'll get there.
                                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                      Comment


                                        Workout 393, Friday 2nd, 19:30pm

                                        Took New Year's Eve off and decided to leave the rower in the corner until next week. Feel good about both decisions.

                                        Warmup

                                        Dynamic Stretching

                                        Strength

                                        HBBS
                                        8 @ Bar
                                        5 @ 60kgs
                                        3 @ 80kgs
                                        3 @ 100kgs
                                        2 @ 110kgs
                                        2 @ 120kgs
                                        2 @ 127.5kgs
                                        2 @ 135kgs
                                        1 @ 142.5kgs (didn't catch the bounce perfect and had to grind it a little)
                                        5 @ 120kgs (first couple of reps as perfect a squat I've ever done following some good input from Dave)

                                        Happy with that.

                                        Metcon

                                        12 mins EMOM:

                                        6 Wall Balls 20#
                                        6 Hanging Knee Raises
                                        Good, every round 25 - 30s
                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                        Comment


                                          Workout 394, Saturday 3rd, 11:00am

                                          Warmup

                                          Stretching
                                          Shoulder Band Work

                                          Strength

                                          Strict Press
                                          8 @ Bar
                                          5 @ 40kgs
                                          3 @ 50kgs
                                          12 x 1 @ 62.5kgs (EMOM)

                                          Week 4 of this program complete. Starts to get heavier from here.

                                          Deadlift

                                          5 @ 60kgs
                                          5 @ 100kgs
                                          3 @ 120kgs
                                          2 @ 140kgs
                                          1 @ 160kgs
                                          1 @ 180kgs
                                          1 @ 200kgs
                                          1 @ 210kgs
                                          1 @ 220kgs (very strong rep)
                                          3 @ 180kgs

                                          Brilliant. No Squats or Deads for the next three weeks!!

                                          Metcon

                                          15 min cap:

                                          50 Box Steps while holding 12.5kgs Dumbbells to 24" Box
                                          40 Kettlebell Swings @ 24kgs
                                          30 Hanging Knee Raises
                                          20 Push Ups
                                          10 Pull Ups
                                          Got as far as the push-ups. Grip was shot which meant the first three sections involved more breaks than I'd have liked. Still useful work.
                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                          Comment


                                            Workout 395, Tuesday 6th, 19:00pm

                                            Warmup

                                            Stretching
                                            Shoulder Band Work

                                            Strength

                                            Strict Press
                                            8 @ Bar
                                            5 @ 40kgs
                                            3 @ 50kgs
                                            3 @ 60kgs
                                            1 @ 65kgs
                                            1 @ 70kgs
                                            6 x 1 @ 72kgs

                                            These will become a bit more meaty from here on in.

                                            Power Cleans
                                            Lots of technique work and discussion with Dave @ 40kgs
                                            3 Power Cleans EMOM @ 60kgs x 8

                                            Trying to get this movement better. Dave's patience is helping - it's getting smoother.

                                            Rowing Block

                                            6 x 250m; 1min rest
                                            4:43.4 // 1:33.4 // 27

                                            51.4
                                            46.6
                                            46.0
                                            45.8
                                            45.2
                                            45.0

                                            On the first one the clock started before I got going, hence the significantly slower time. Overall, very happy with this piece.
                                            Last edited by LuckyLloyd; 09-01-15, 07:49.
                                            "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                            Comment


                                              Workout 396, Wednesday 7th, 19:00pm

                                              Warmup

                                              Stretching

                                              Rowing Block

                                              9 x 125m; 3 min rest
                                              2:57.3 // 1:18.8 // 44

                                              22.4 (clock running before I started again)
                                              19.3
                                              19.2
                                              19.2
                                              19.2
                                              19.1
                                              19.3
                                              19.5
                                              19.4

                                              Good stuff.

                                              Strength

                                              Bench Press
                                              8 @ Bar
                                              3 @ 40kgs
                                              3 @ 60kgs
                                              2 @ 80kgs
                                              1 @ 90kgs
                                              3 x 5 @ 96kgs

                                              Happy enough

                                              Pull Ups
                                              5, 3, 3, 2

                                              Eesh, nothing there.

                                              Ab wheel Roll outs
                                              4 x 3

                                              Interesting

                                              Metcon

                                              6 x 50ft weighted sled push sprints; 2 min rest
                                              65kgs Sled
                                              80kgs Sled
                                              85kgs Sled
                                              90kgs Sled
                                              90kgs Sled
                                              90kgs Sled

                                              Great craic.
                                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                              Comment


                                                Workout 397, Friday 9th, 19:00pm

                                                Warmup

                                                Stretching

                                                Strength

                                                Snatch High Pulls
                                                2 x 3 @ 40kgs
                                                3 @ 50kgs
                                                3 @ 60kgs
                                                3 @ 65kgs
                                                3 @ 70kgs
                                                3 @ 75kgs
                                                3 @ 80kgs

                                                Haven't done these in a while but Dave reckoned they were pretty good.

                                                Clean Pulls
                                                3 x 80kgs
                                                3 x 90kgs
                                                3 x 95kgs
                                                3 x 100kgs
                                                3 x 105kgs

                                                Overall, lots of volume here.

                                                Rowing Block

                                                6 x 125m; 50s rest
                                                2:00.4 // 1:20.2 // 42

                                                19.9
                                                20.5
                                                20.0
                                                20.2
                                                20.0
                                                19.8

                                                The reduced rest made these hard. Need to suck it up next week where it will be 40s rest.
                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                Comment


                                                  Workout 398, Saturday 10th, 11:00am

                                                  Warmup

                                                  Shoulder Band Work
                                                  Hamstring Band Work
                                                  Stretching

                                                  Strength

                                                  Strict Press
                                                  8 @ Bar
                                                  5 @ 40kgs
                                                  3 @ 50kgs
                                                  1 @ 60kgs
                                                  8 x 1 @ 64kgs

                                                  Fine.

                                                  Rowing Block

                                                  5 x 500m Row; 5min rest
                                                  7:49.0 // 1:33.8 // 25

                                                  1:33.9
                                                  1:33.6
                                                  1:33.1
                                                  1:33.0
                                                  1:35.6

                                                  Bah, poor. Died a death on the last one half way through and was hanging on. Ideally this would have gone better.
                                                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                  Comment


                                                    Workout 399, Monday 12th, 19:00pm

                                                    Mentally done with this training cycle. Coming on four months and 80 sessions with the Nationals in mind. Lots of lessons banked for next year.

                                                    Warmup

                                                    Stretching
                                                    Shoulder Band Work
                                                    Hamstring Band Work
                                                    Bashed hams / glutes / forearms / upper back / lat with hockey ball

                                                    Strength

                                                    Strict Press
                                                    8 @ Bar
                                                    5 @ 40kgs
                                                    3 @ 50kgs
                                                    2 @ 60kgs
                                                    1 @ 65kgs
                                                    1 @ 70kgs
                                                    8 x 1 @ 72kgs

                                                    We can all have a good laugh at old Lloyd if i fail to put a kilo on my Press after this program is done.

                                                    Power Snatch
                                                    A few reps @ 40kgs, not terrible

                                                    Metcon

                                                    4 rounds:

                                                    3min AMRAP of:

                                                    5 Press @ 45kgs
                                                    9 Bar hop Burpees
                                                    9 Wall Balls 20"

                                                    3min rest
                                                    Hard. I'm bad at Crossfit, nothing new there.

                                                    Stability

                                                    4 Rounds:

                                                    20 second arch hold
                                                    20 second hollow rock
                                                    20 second rest
                                                    Great craic.
                                                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                    Comment


                                                      Workout 400, Wednesday 14th, 18:30pm

                                                      Warmup

                                                      Dynamic movement warmup

                                                      Strength

                                                      Bench Press
                                                      8 @ Bar
                                                      5 @ 40kgs
                                                      3 @ 60kgs
                                                      2 @ 80kgs
                                                      1 @ 90kgs
                                                      3, 3, 4 @ 102kgs

                                                      Bar speed slow but happy enough. Every bench session is a rep PR of some description at present.

                                                      Pull Ups
                                                      3 x 3

                                                      I think I have a shoulder injury unfortunately. Right shoulder screaming at me on Pull Ups. I've been aware of this but ignoring it, will have to check it out after the Nationals.

                                                      Ab wheel Roll outs
                                                      3 x 3

                                                      These are great tbh. Hard but good work.

                                                      Rowing Block

                                                      6 x 30s; 3 min rest
                                                      Over 200m each time, first three were maintaining a ~1:17 average. Took it down to ~1:21 for the last three. The entire gym were doing these and three of us were rotating on the rower so it was really enjoyable...

                                                      Mobility

                                                      Took a hockey ball to hams / glutes / soles of feet

                                                      Rowing Block 2

                                                      6 x 30s; 3 min rest
                                                      ...so enjoyable that I jumped in with the 19:30 class to do it a second time. Kept a ~1:20 average for the first five and went HAM on the last one and pulled it ~1:16 through

                                                      Huge confidence boosting session. Felt strong and with lots of gas available. Very happy - realised that I'm losing a lot by having to generate my own intensity in the corner the whole time. Was great to be doing the same thing on the rower as everyone else.
                                                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                      Comment


                                                        Originally posted by LuckyLloyd View Post
                                                        ...went HAM on the last one and pulled it ~1:16 through
                                                        That is some going to pull that on number 12 of the day.
                                                        What do you think you'd manage for a flat out 250m?

                                                        Comment


                                                          Originally posted by Mellor View Post
                                                          That is some going to pull that on number 12 of the day.
                                                          What do you think you'd manage for a flat out 250m?
                                                          Flat out? Guessing...~37s?
                                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                          Comment


                                                            Workout 401, Thursday 15th, 19:30pm

                                                            Warmup

                                                            Shoulder Band Work

                                                            Strength

                                                            Strict Press
                                                            8 @ Bar
                                                            5 @ 40kgs
                                                            3 @ 50kgs
                                                            1 @ 60kgs
                                                            6 x 1 @ 64kgs

                                                            Fine, good bar speed.

                                                            Debating whether to do next week's pressing or not as part of the taper. I can see arguments for and against...

                                                            Rowing Block

                                                            6 x 250m; 1min rest
                                                            Fatigued from yesterday as one might expect.

                                                            4:38.5 // 1:32.8 // 24

                                                            47.0
                                                            47.2
                                                            46.6
                                                            46.2
                                                            46.1
                                                            45.5

                                                            Nothing spectacular but acceptable.

                                                            Rowing Block 2

                                                            Had about five minute rest then jumped in with those doing Wednesday's metcon, so:

                                                            6 x 30s; 3 min rest
                                                            Yep, one more time. This was a struggle - the 4th and the 6th effort were below 200m. Still good honest work all the same.
                                                            "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                            Comment


                                                              Workout 402, Friday 16th, 19:00pm

                                                              Warmup

                                                              Stretching

                                                              Strength

                                                              Snatch High Pulls
                                                              2 x 3 @ 40kgs
                                                              Some Power snatches @ 40 / 45 / 50kgs
                                                              3 @ 50kgs
                                                              3 @ 60kgs
                                                              3 @ 70kgs
                                                              3 @ 75kgs
                                                              3 @ 80kgs

                                                              I think the pulls were generally good.

                                                              Clean Pulls
                                                              3 x 80kgs
                                                              3 x 90kgs
                                                              3 x 100kgs
                                                              3 x 110kgs

                                                              Overall, lots of volume here.

                                                              Rowing Block

                                                              6 x 125m; 40s rest
                                                              2:00.3 // 1:20.2 // 42

                                                              19.8
                                                              20.0
                                                              20.1
                                                              20.2
                                                              20.1
                                                              20.1

                                                              Good outcome with 40s rest imo.
                                                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                              Comment


                                                                Workout 403, Saturday 17th, 11:00am

                                                                Warmup

                                                                Stretching

                                                                Rowing Block 1

                                                                5 x 500m Row; 5min rest
                                                                7:52.8 // 1:34.5 // 24

                                                                1:34.1
                                                                1:34.3
                                                                1:34.2
                                                                1:34.2
                                                                1:36.0

                                                                Lost the last one again

                                                                ===============

                                                                Took a 30 minute break here. Had a doughnut, some protein and a fair bit of water.

                                                                ===============

                                                                Rowing Block 2

                                                                5 x 500m Row; 5min rest
                                                                7:54.4 // 1:34.8 // 25

                                                                1:34.1
                                                                1:34.3
                                                                1:34.5
                                                                1:33.7
                                                                1:37.7

                                                                Legs in bits by the end. I had my breath back each time but the accumulating fatigue in the legs made it a killer. The best bit was when it was over.

                                                                That's me training wise for this. Taper next week, race on Saturday.
                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                Comment


                                                                  Workout 404, Monday 19th, 19:00pm

                                                                  Warmup

                                                                  Stretching

                                                                  Strength

                                                                  Snatch High Pulls
                                                                  3 @ 40kgs
                                                                  3 @ 45kgs
                                                                  3 @ 50kgs
                                                                  3 @ 55kgs
                                                                  3 @ 60kgs
                                                                  3 @ 65kgs
                                                                  3 @ 70kgs
                                                                  3 @ 75kgs

                                                                  All pretty good.

                                                                  Rowing Block

                                                                  10min recovery row
                                                                  10:00.0 // 2550 // 1:57.6 // 13

                                                                  Grand stuff.

                                                                  Mobility

                                                                  Eh, all of it.
                                                                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                  Comment


                                                                    Workout 405, Tuesday 20th, 19:00pm

                                                                    Warmup

                                                                    Shoulder Band Work
                                                                    Scap Slides
                                                                    Scap Push Ups

                                                                    Strength

                                                                    Felt good today so decided I might as well get the two days of the Press program done this week. It really shouldn't negatively affect Saturday.

                                                                    Strict Press
                                                                    8 @ Bar
                                                                    5 @ 40kgs
                                                                    3 @ 50kgs
                                                                    2 @ 60kgs
                                                                    1 @ 65kgs
                                                                    1 @ 70kgs
                                                                    5 x 1 @ 76kgs

                                                                    Really thinking about speed and driving the fuck out of the top reps of each press day and shrugging up to finish. These felt very good for 90%.

                                                                    Rowing Block

                                                                    4 x 250m row; 90s rest
                                                                    3:07.6 // 1:33.8 // 25

                                                                    47.9
                                                                    47.4
                                                                    46.9
                                                                    45.3

                                                                    Fine.

                                                                    Mobility

                                                                    Shoulder band stretching
                                                                    Hamstring Band work
                                                                    Stretching

                                                                    Nearly there. Taking tomorrow off. Train Thursday evening and Friday morning. Couple more short sharp rows and lot of mobility on the menu. Champing at the bit for Saturday at this stage.
                                                                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                    Comment


                                                                      Best of luck Lloyd.

                                                                      Time for all the hard graft to pay off.

                                                                      Comment


                                                                        Workout 406, Thursday 22nd, 19:00pm

                                                                        Warmup

                                                                        Shoulder Band Work
                                                                        Scap Slides
                                                                        Scap Push Ups
                                                                        Stretching

                                                                        Strength

                                                                        Strict Press
                                                                        8 @ Bar
                                                                        5 @ 40kgs
                                                                        3 @ 50kgs
                                                                        1 @ 60kgs
                                                                        1 @ 65kgs
                                                                        6 x 1 @ 68kgs

                                                                        Okay

                                                                        Rowing Block

                                                                        4 x 125m row; 4min rest
                                                                        1:14.8 // 1:14.8 // 49

                                                                        18.5
                                                                        18.6
                                                                        18.7
                                                                        18.9



                                                                        Was supposed to be 6 but I cut it there as I felt it was job done.

                                                                        Mobility

                                                                        Lots of it.
                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                        Comment


                                                                          Workout 407, Friday 23rd, 10:00am

                                                                          Warmup

                                                                          Stretching
                                                                          3 x 250m easy pace

                                                                          Rowing Block

                                                                          250m for time
                                                                          37.5 // 1:15.0 // 43

                                                                          Speed and power should be there for later anyway. Question will be hanging on over the back end.

                                                                          Mobility

                                                                          Couch Stretch
                                                                          Hamstring Band Stretch
                                                                          Hockey ball mashing of glutes / hams / calf muscles
                                                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                          Comment


                                                                            Originally posted by LuckyLloyd View Post
                                                                            Rowing Block
                                                                            250m
                                                                            37.5 // 1:15.0 // 43
                                                                            That's impressive. Your prediction was spot on too.

                                                                            Comment


                                                                              Saturday 24th January

                                                                              National Indoor Rowing Championship

                                                                              Headed down to Limerick on the morning of the race. Had slept well the Friday night and had taken the previous day off work. Felt pretty good and very confident. On the basis of my 125 and 250 efforts the previous couple of days I thought I was in decent shape. The unknown would be whether I could hold on the back end but I genuinely thought < 1:19.5 was going to be there and would be good enough to win.

                                                                              There were a couple of differences between last year's comp and yesterday in terms of the interest from friends and pressure to do well. Last year it was all a bit unknown and I headed down on my own. This year a couple of the lads travelled down to cheer me on and a lot of my friends had got in touch to wish me luck. I'm very lucky in that regard. Jeff had also decided to give this rowing lark a go and had been training for it the past while and was racing also. So it was a little different - but not an excuse to do poorly of course.

                                                                              Race was scheduled to start at 15:25 and we got down to UL about two hours beforehand. Watched a race, got something light to eat and took a couple of walks around the running track. Got warming up about a half hour or so before the race. Mobilised thoroughly and rowed around 1200m at a light pace. Had a real surge of adrenaline before the race and was trying to breath deep and keep calm and slow the heart rate a little. Lots of nervous energy.

                                                                              Got going and was probably a little slow again off the start. I had worked at this all through the training cycle in terms of going with the clock on all interval work. Just need more race practice. Plan was to ease it out to 1:17 / 1:18 and just try to hold there the whole way through. Got the split right down and saw as low as 1:10 and eased it back. It felt really comfortable through the first 150m and I was just plugging away at 1:17 / 1:18 as planned. Through 250m I had built up a 15m lead and things were looking good. However I began to feel it after the halfway point and my RPE climbed very quickly from 8 through to 10 and I began to lose the split through 300m drifting to 1:20. Kev had sat between Jeff and I (we registered together so our ERGs were side by side) and got very vocal in my ear to dig in. It helped and I pulled it back to 1:19 for about 50m but as it ticked into the last 100m I began to close up. I was conscious of two things:

                                                                              1) My expected finish was drifting up 1:19.1 -> 1:19.4 -> 1:19.6
                                                                              2) The race was very tight

                                                                              And I wanted to pull harder but there was just nothing there in the tank. I lost it all the way to 1:24 by the end to finish with:

                                                                              1:20.0 **PB**



                                                                              Gutting, absolutely gutting. A slightly harder pull on any of the last five strokes might have been enough.



                                                                              Jeff did brilliantly to finish 5th, knocking 2.2s off his previous PB in the race, very impressive.

                                                                              Was in a lot of distress after the race as you would expect. Went off to try and cool down and was late back to the podium. I think my face tells its own story in terms of how disappointed I was:



                                                                              I hadn't touched a drop since New Year's Eve so enjoyed heading out last night for a few. People will say that a PB is all you can do on the day and 2nd is a good achievement. I do get that line of thinking to a certain extent, but there was a lot of work put in over the past 14 months for a .7s improvement. I expected a better performance by a half second or more. And no matter how you skin it, to lose by a mere tenth of a second is very cruel and frustrating. To compound matters, the gentleman who won also took my 20 - 29 National Record. Fair play to him though it has to be said, he ground it out in the last 100m and hung on better than I did.

                                                                              Ultimately, I'll have to do it again next year. I'm not going to move on until I win the thing. I think there were mistakes made in terms of my training. Will's programming was spot on and the first cycle culminating in the test back in November worked very well. The problem was the trip to the States and Christmas between that test and yesterday meant I didn't do much more than thread water for the remainder. I think ultimately the cycle was too long. 8 - 10 weeks of focussed prep is going to be the best way to go for next time.

                                                                              Right now I'm going to focus on getting my squat up; running 531 for Deadlift and getting strong over the next few months. I'll leave the rower in the corner for few weeks and just try to enjoy a longer training cycle with less testing and pressure. Just keep grinding it out and hopefully we can get sub 1:20.0 next time out. What the last 14 months has demonstrated however is that every half second will be hard won from here and Paul Buchanen's 30 - 39 marker of 1:18.0 might be a little beyond my capabilities in the end.

                                                                              Onwards!

                                                                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                              Comment


                                                                                Hard luck but a personal best is more than many professional irish athletes have done at world championships olympics.
                                                                                Was this for 19-30
                                                                                dont see how training and commitment you cant take more time off obv be very tough but very possible.

                                                                                Comment


                                                                                  Good result. Well done.

                                                                                  Comment


                                                                                    .1sec in it at the top. Could it be any tighter.

                                                                                    Comment


                                                                                      Originally posted by Sickpuppy View Post
                                                                                      Hard luck but a personal best is more than many professional irish athletes have done at world championships olympics.
                                                                                      Was this for 19-30
                                                                                      dont see how training and commitment you cant take more time off obv be very tough but very possible.
                                                                                      Cheers Mick. Definitely think more time can come off but every half second is very hard won from here.

                                                                                      The race was the general men's open, but the national records are maintained in terms of age categories:

                                                                                      13 - 18
                                                                                      19 - 29
                                                                                      30 - 39
                                                                                      40 - 49

                                                                                      and so on. So I had the 20 - 29 record at 1:20.7 but don't have it anymore! The 30 - 39 record is 1:18.0 and I'm fairly certain at this stage that it will be beyond me though that isn't to say I can't bridge the gap further.

                                                                                      Originally posted by Mellor View Post
                                                                                      .1sec in it at the top. Could it be any tighter.
                                                                                      No!! A tenth of a second is the smallest divisible unit of time recorded in these races!

                                                                                      ========================

                                                                                      I met Will down at the gym today and we had a chat. No doubt a lot of people are going to look at how the race went and prescribe a more traditional rowing template as the fix. 40+ km a week and longer steady state pieces on the erg. The point Will made is that little or nothing of the race depends on the aerobic system. If 2k was my focus then, yeah, higher volume at a lower average intensity would be necessary to force my time down. But I'm not really depending on aerobic energy production as the race takes less than 80 seconds. The energy systems I'm depending on are anaerobic and lactic in nature being fuelled by ATP + CP + Muscle glycogen. As such, the majority of my erg training needs to live in the sub 90s range at a high intensity.

                                                                                      To that end, the training program fell down in so far as the average of all erg work ended up in the range of 1:30 -> 1:35. And that explains why I couldn't sustain the effort in the last quarter of the race - I just hadn't trained the scenario hard enough. Next time round we need to increase the density of the specific 500m prep so that I'm spending more time towards or at race pace. For sure, there's no harm over the course of the entire year to do more long slow steady state conditioning pieces for general balance. And I should be able to do that in parallel with increasing my strength base further. I would also benefit generally from an increased tightening up of my nutrition.

                                                                                      The problem of course is that intense erg pieces in a glycogen depleted state is physically and mentally draining. So I think next time we need to tighten the duration of 500m specific prep and up the intensity. Something like 4 - 5 weeks with that focus but no more.

                                                                                      But yeah, overall Will's erg programming allied to general strength and conditioning work has seen my time go from 1:25.3 in summer 2013 down to 1:20.0 on Saturday. So I feel good about the approach. Hopefully will nail it a little better next time out.
                                                                                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                      Comment


                                                                                        Workout 408, Monday 26th, 12:00pm

                                                                                        Warmup

                                                                                        Dynamic Stretching and general movement warm up

                                                                                        Strength

                                                                                        Strict Press
                                                                                        8 @ Bar
                                                                                        5 @ 40kgs
                                                                                        3 @ 50kgs
                                                                                        1 @ 60kgs
                                                                                        1 @ 65kgs
                                                                                        1 @ 70kgs
                                                                                        6 x 1 @ 76kgs

                                                                                        Made every rep but it felt heavy and sticky today. To be expected - the weekend was always going to leave a mark.

                                                                                        Metcon

                                                                                        15 min AMRAP:

                                                                                        10 One arm overhead walking lunges w 12.5kgs dumbell (left arm)
                                                                                        7 Burpees
                                                                                        10 One arm overhead walking lunges w 12.5kgs dumbell (right arm)
                                                                                        7 Pull ups
                                                                                        Worked at a steady pace and ended up with four rounds and four lunge steps done when time expired. Very different to what I've been working on recently obviously so was never going to be an easy piece. Solid work though.

                                                                                        Mobility

                                                                                        Ham / glute / hip stretching
                                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                        Comment


                                                                                          All I can say is ugh. I checked the result online at the weekend and my heart sank.

                                                                                          Seems like you've nailed it with regards adjusting your training going forward though. That in itself is half the battle.

                                                                                          Comment


                                                                                            Sickness, surely the margin of error that two rowing machines are operating to the same level is bigger than a tenth of a second? I'm calling it a draw

                                                                                            Inspiring stuff all the same.
                                                                                            Profit before people.

                                                                                            Comment


                                                                                              Workout 409, Tuesday 27th, 18:30pm

                                                                                              Warmup

                                                                                              Stretching
                                                                                              Dynamic Stretching and general movement warm up

                                                                                              Strength

                                                                                              HBBS
                                                                                              8 @ Bar
                                                                                              5 @ 60kgs
                                                                                              3 @ 80kgs
                                                                                              3 x 10 @ 90kgs

                                                                                              Possibly the best squats I've ever done. Felt snappy, solid and consistent across all 30 reps.

                                                                                              Metcon

                                                                                              5 Rounds:

                                                                                              1 min Sled Push
                                                                                              3 min rest
                                                                                              Worked hard.

                                                                                              Mobility

                                                                                              Ham / glute / hip stretching
                                                                                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                              Comment


                                                                                                Workout 410, Wednesday 28th, 19:30pm

                                                                                                Warmup

                                                                                                Shoulder Band Work
                                                                                                Mashed glutes and hams with hockey ball
                                                                                                Rolled quads and forearms
                                                                                                Stretching
                                                                                                Dynamic Stretching and general movement warm up

                                                                                                Strength

                                                                                                Ring Rows
                                                                                                5 x 8

                                                                                                Bench Press
                                                                                                8 @ Bar
                                                                                                5 @ 40kgs
                                                                                                5 @ 60kgs
                                                                                                10 @ 70kgs
                                                                                                10 @ 80kgs
                                                                                                10 @ 85kgs

                                                                                                Don't know where that came from but not really complaining. Bench flying anytime I've done it recently.

                                                                                                Metcon

                                                                                                4 Rounds of:

                                                                                                3 min AMRAP
                                                                                                7 Wall Balls 20lbs
                                                                                                30ft Burpee Broad Jumps

                                                                                                3 min rest
                                                                                                Not my jam - slacked off a bit throughout. Got some work done but wasn't really pushing it. Do better next time.
                                                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                Comment


                                                                                                  Originally posted by Lurker23 View Post
                                                                                                  All I can say is ugh. I checked the result online at the weekend and my heart sank.

                                                                                                  Seems like you've nailed it with regards adjusting your training going forward though. That in itself is half the battle.
                                                                                                  Cheers mate. Was disappointing but on we trot.

                                                                                                  Originally posted by The Situation View Post
                                                                                                  Sickness, surely the margin of error that two rowing machines are operating to the same level is bigger than a tenth of a second? I'm calling it a draw

                                                                                                  Inspiring stuff all the same.
                                                                                                  Ah, no conspiracy theories here - was beaten fair and square!

                                                                                                  I don't know how inspiring it all is really. Obviously have some natural ability for the specific task at hand (i.e. rowing over a short distance) and have great support in terms of facility and programming. I definitely could have worked harder too over the four months training in the run up if I'm brutally honest.
                                                                                                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                  Comment


                                                                                                    So downloaded the stroke data from the race:

                                                                                                    Me:

                                                                                                    Interval,PM3,Time,Meters,Current_Pace,Stroke_Rate,
                                                                                                    ,Lloyd O'Farrell_Crossfit_Ireland MO_500,0.0,0,0,0,0
                                                                                                    ,,0.4,0,0,0,0
                                                                                                    ,,0.8,0,0,0,0
                                                                                                    ,,1.4,20,134,0,0
                                                                                                    ,,1.8,44,114,108,0
                                                                                                    ,,2.4,71,114,108,0
                                                                                                    ,,2.9,102,93,76,0
                                                                                                    ,,3.4,134,93,76,0
                                                                                                    ,,3.9,169,79,62,0
                                                                                                    ,,4.4,202,79,62,0
                                                                                                    ,,4.9,240,72,54,0
                                                                                                    ,,5.4,272,72,54,0
                                                                                                    ,,5.9,309,72,48,0
                                                                                                    ,,6.4,344,72,48,0
                                                                                                    ,,6.9,374,72,48,0
                                                                                                    ,,7.4,411,74,42,0
                                                                                                    ,,7.8,444,74,42,0
                                                                                                    ,,8.4,473,74,42,0
                                                                                                    ,,8.9,510,76,39,0
                                                                                                    ,,9.8,572,76,39,0
                                                                                                    ,,10.4,608,76,39,0
                                                                                                    ,,10.9,641,76,39,0
                                                                                                    ,,11.3,670,76,39,0
                                                                                                    ,,11.9,704,78,39,0
                                                                                                    ,,12.4,738,78,39,0
                                                                                                    ,,12.8,767,78,39,0
                                                                                                    ,,13.4,799,78,39,0
                                                                                                    ,,13.9,835,78,37,0
                                                                                                    ,,14.4,865,78,37,0
                                                                                                    ,,14.9,895,78,37,0
                                                                                                    ,,15.4,931,77,37,0
                                                                                                    ,,15.9,963,77,37,0
                                                                                                    ,,16.3,990,77,37,0
                                                                                                    ,,16.9,1027,78,37,0
                                                                                                    ,,17.4,1059,78,37,0
                                                                                                    ,,17.8,1087,78,37,0
                                                                                                    ,,18.4,1122,78,37,0
                                                                                                    ,,18.8,1155,78,37,0
                                                                                                    ,,19.9,1215,78,37,0
                                                                                                    ,,20.3,1251,78,36,0
                                                                                                    ,,20.9,1282,78,36,0
                                                                                                    ,,21.4,1311,78,36,0
                                                                                                    ,,21.9,1348,78,37,0
                                                                                                    ,,22.4,1379,78,37,0
                                                                                                    ,,22.8,1407,78,37,0
                                                                                                    ,,23.4,1443,78,36,0
                                                                                                    ,,23.9,1476,78,36,0
                                                                                                    ,,24.4,1504,78,36,0
                                                                                                    ,,24.9,1538,78,36,0
                                                                                                    ,,25.4,1572,78,37,0
                                                                                                    ,,25.9,1602,78,37,0
                                                                                                    ,,26.4,1635,78,37,0
                                                                                                    ,,26.8,1670,77,38,0
                                                                                                    ,,27.3,1700,77,38,0
                                                                                                    ,,27.9,1732,77,38,0
                                                                                                    ,,28.4,1767,77,38,0
                                                                                                    ,,28.8,1797,77,38,0
                                                                                                    ,,29.4,1826,77,38,0
                                                                                                    ,,29.9,1863,78,37,0
                                                                                                    ,,30.9,1924,78,37,0
                                                                                                    ,,31.4,1960,77,39,0
                                                                                                    ,,31.9,1993,77,39,0
                                                                                                    ,,32.4,2021,77,39,0
                                                                                                    ,,32.9,2057,77,38,0
                                                                                                    ,,33.4,2091,77,38,0
                                                                                                    ,,33.9,2119,77,38,0
                                                                                                    ,,34.4,2153,77,38,0
                                                                                                    ,,34.8,2187,77,38,0
                                                                                                    ,,35.3,2216,77,38,0
                                                                                                    ,,35.9,2249,77,38,0
                                                                                                    ,,36.4,2284,77,38,0
                                                                                                    ,,36.8,2313,77,38,0
                                                                                                    ,,37.4,2345,77,38,0
                                                                                                    ,,37.9,2380,78,37,0
                                                                                                    ,,38.3,2410,78,37,0
                                                                                                    ,,38.9,2440,78,37,0
                                                                                                    ,,39.4,2476,78,38,0
                                                                                                    ,,39.8,2507,78,38,0
                                                                                                    ,,40.4,2536,78,38,0
                                                                                                    ,,40.9,2573,78,39,0
                                                                                                    ,,41.4,2605,78,39,0
                                                                                                    ,,41.8,2632,78,39,0
                                                                                                    ,,42.4,2668,78,38,0
                                                                                                    ,,42.9,2701,78,38,0
                                                                                                    ,,43.9,2763,78,38,0
                                                                                                    ,,44.4,2797,78,38,0
                                                                                                    ,,44.9,2827,78,38,0
                                                                                                    ,,45.4,2859,78,38,0
                                                                                                    ,,45.9,2893,78,37,0
                                                                                                    ,,46.3,2923,78,37,0
                                                                                                    ,,46.8,2953,78,37,0
                                                                                                    ,,47.3,2989,78,38,0
                                                                                                    ,,47.9,3020,78,38,0
                                                                                                    ,,48.4,3049,78,38,0
                                                                                                    ,,48.8,3084,78,39,0
                                                                                                    ,,49.3,3116,78,39,0
                                                                                                    ,,49.8,3144,78,39,0
                                                                                                    ,,50.3,3179,79,38,0
                                                                                                    ,,50.8,3211,79,38,0
                                                                                                    ,,51.4,3239,79,38,0
                                                                                                    ,,51.9,3274,79,38,0
                                                                                                    ,,52.3,3306,79,38,0
                                                                                                    ,,52.8,3334,79,38,0
                                                                                                    ,,53.3,3367,79,38,0
                                                                                                    ,,53.8,3400,79,38,0
                                                                                                    ,,54.3,3429,79,38,0
                                                                                                    ,,54.9,3462,79,38,0
                                                                                                    ,,55.8,3524,79,38,0
                                                                                                    ,,56.4,3554,79,38,0
                                                                                                    ,,56.8,3589,80,37,0
                                                                                                    ,,57.3,3619,80,37,0
                                                                                                    ,,57.9,3648,80,37,0
                                                                                                    ,,58.3,3683,80,37,0
                                                                                                    ,,58.9,3714,80,37,0
                                                                                                    ,,59.3,3742,80,37,0
                                                                                                    ,,59.9,3777,79,39,0
                                                                                                    ,,60.3,3809,79,39,0
                                                                                                    ,,60.8,3836,79,39,0
                                                                                                    ,,61.4,3871,80,38,0
                                                                                                    ,,61.9,3903,80,38,0
                                                                                                    ,,62.3,3930,80,38,0
                                                                                                    ,,62.9,3962,80,38,0
                                                                                                    ,,63.3,3995,81,37,0
                                                                                                    ,,63.9,4024,81,37,0
                                                                                                    ,,64.3,4054,81,37,0
                                                                                                    ,,65.3,4117,81,38,0
                                                                                                    ,,65.8,4145,81,38,0
                                                                                                    ,,66.3,4180,81,38,0
                                                                                                    ,,66.8,4210,81,38,0
                                                                                                    ,,67.3,4238,81,38,0
                                                                                                    ,,67.9,4272,81,38,0
                                                                                                    ,,68.3,4303,81,38,0
                                                                                                    ,,68.8,4330,81,38,0
                                                                                                    ,,69.4,4364,81,38,0
                                                                                                    ,,69.8,4395,81,38,0
                                                                                                    ,,70.3,4423,81,38,0
                                                                                                    ,,70.9,4455,81,38,0
                                                                                                    ,,71.3,4487,82,37,0
                                                                                                    ,,71.8,4515,82,37,0
                                                                                                    ,,72.4,4545,82,37,0
                                                                                                    ,,72.8,4578,82,37,0
                                                                                                    ,,73.3,4607,82,37,0
                                                                                                    ,,73.8,4635,82,37,0
                                                                                                    ,,74.4,4668,83,37,0
                                                                                                    ,,74.8,4698,83,37,0
                                                                                                    ,,75.3,4724,83,37,0
                                                                                                    ,,76.3,4787,84,37,0
                                                                                                    ,,76.8,4814,84,37,0
                                                                                                    ,,77.3,4845,84,37,0
                                                                                                    ,,77.9,4877,84,37,0
                                                                                                    ,,78.3,4904,84,37,0
                                                                                                    ,,78.8,4933,84,37,0
                                                                                                    ,,79.3,4965,84,38,0
                                                                                                    ,,80.0,5000,84,38,0
                                                                                                    Richard O' Hagan:

                                                                                                    Interval,PM3,Time,Meters,Current_Pace,Stroke_Rate,
                                                                                                    ,Richard O_Hagen_NUIG MO_500,0.0,0,0,0,0
                                                                                                    ,,1.0,5,0,0,0
                                                                                                    ,,1.5,32,107,0,0
                                                                                                    ,,2.0,59,107,0,0
                                                                                                    ,,2.5,91,88,63,0
                                                                                                    ,,3.0,121,88,63,0
                                                                                                    ,,3.5,155,80,60,0
                                                                                                    ,,4.0,185,80,60,0
                                                                                                    ,,4.5,219,77,55,0
                                                                                                    ,,5.0,251,77,55,0
                                                                                                    ,,5.5,283,78,52,0
                                                                                                    ,,6.0,315,78,52,0
                                                                                                    ,,6.5,345,78,52,0
                                                                                                    ,,7.0,379,79,48,0
                                                                                                    ,,7.5,409,79,48,0
                                                                                                    ,,8.0,441,79,49,0
                                                                                                    ,,8.5,474,79,49,0
                                                                                                    ,,9.0,504,79,49,0
                                                                                                    ,,9.5,538,79,48,0
                                                                                                    ,,10.0,568,79,48,0
                                                                                                    ,,11.0,633,79,48,0
                                                                                                    ,,11.5,663,79,48,0
                                                                                                    ,,12.0,696,79,48,0
                                                                                                    ,,12.5,727,79,48,0
                                                                                                    ,,13.0,758,79,47,0
                                                                                                    ,,13.5,791,79,47,0
                                                                                                    ,,14.0,820,79,47,0
                                                                                                    ,,14.5,855,79,48,0
                                                                                                    ,,15.0,885,79,48,0
                                                                                                    ,,15.5,917,79,48,0
                                                                                                    ,,16.0,950,79,47,0
                                                                                                    ,,16.5,979,79,47,0
                                                                                                    ,,17.0,1012,79,46,0
                                                                                                    ,,17.5,1044,79,46,0
                                                                                                    ,,18.0,1074,79,46,0
                                                                                                    ,,18.5,1108,79,47,0
                                                                                                    ,,19.0,1138,79,47,0
                                                                                                    ,,19.5,1171,78,47,0
                                                                                                    ,,20.0,1203,78,47,0
                                                                                                    ,,20.5,1235,78,47,0
                                                                                                    ,,21.0,1268,78,50,0
                                                                                                    ,,22.0,1332,78,47,0
                                                                                                    ,,22.5,1364,78,47,0
                                                                                                    ,,23.0,1394,78,47,0
                                                                                                    ,,23.5,1429,78,48,0
                                                                                                    ,,24.0,1459,78,48,0
                                                                                                    ,,24.5,1492,78,48,0
                                                                                                    ,,25.0,1524,78,48,0
                                                                                                    ,,25.5,1556,78,48,0
                                                                                                    ,,26.0,1589,78,48,0
                                                                                                    ,,26.5,1620,78,48,0
                                                                                                    ,,27.0,1653,78,47,0
                                                                                                    ,,27.5,1686,78,47,0
                                                                                                    ,,28.0,1717,78,47,0
                                                                                                    ,,28.5,1751,77,48,0
                                                                                                    ,,29.0,1782,77,48,0
                                                                                                    ,,29.5,1815,77,47,0
                                                                                                    ,,30.0,1847,77,47,0
                                                                                                    ,,30.5,1879,77,47,0
                                                                                                    ,,31.0,1913,77,48,0
                                                                                                    ,,31.5,1943,77,48,0
                                                                                                    ,,32.0,1976,78,47,0
                                                                                                    ,,33.0,2039,78,47,0
                                                                                                    ,,33.5,2074,78,47,0
                                                                                                    ,,34.0,2105,78,47,0
                                                                                                    ,,34.5,2137,78,48,0
                                                                                                    ,,35.0,2170,78,48,0
                                                                                                    ,,35.5,2201,78,48,0
                                                                                                    ,,36.0,2235,78,47,0
                                                                                                    ,,36.5,2267,78,47,0
                                                                                                    ,,37.0,2299,77,49,0
                                                                                                    ,,37.5,2332,77,49,0
                                                                                                    ,,38.0,2362,77,49,0
                                                                                                    ,,38.5,2397,78,47,0
                                                                                                    ,,39.0,2427,78,47,0
                                                                                                    ,,39.5,2460,78,47,0
                                                                                                    ,,40.0,2493,77,48,0
                                                                                                    ,,40.5,2523,77,48,0
                                                                                                    ,,41.0,2558,78,48,0
                                                                                                    ,,41.5,2589,78,48,0
                                                                                                    ,,42.0,2621,78,48,0
                                                                                                    ,,42.5,2654,78,47,0
                                                                                                    ,,43.0,2684,78,47,0
                                                                                                    ,,43.5,2718,78,48,0
                                                                                                    ,,44.0,2750,78,48,0
                                                                                                    ,,44.5,2781,78,48,0
                                                                                                    ,,45.5,2845,78,48,0
                                                                                                    ,,46.0,2879,78,48,0
                                                                                                    ,,46.5,2911,78,48,0
                                                                                                    ,,47.0,2942,78,48,0
                                                                                                    ,,47.5,2976,78,48,0
                                                                                                    ,,48.0,3006,78,48,0
                                                                                                    ,,48.5,3041,77,48,0
                                                                                                    ,,49.0,3072,77,48,0
                                                                                                    ,,49.5,3104,77,48,0
                                                                                                    ,,50.0,3138,77,49,0
                                                                                                    ,,50.5,3167,77,49,0
                                                                                                    ,,51.0,3202,78,47,0
                                                                                                    ,,51.5,3233,78,47,0
                                                                                                    ,,52.0,3265,78,47,0
                                                                                                    ,,52.5,3298,78,47,0
                                                                                                    ,,53.0,3328,78,47,0
                                                                                                    ,,53.5,3361,79,46,0
                                                                                                    ,,54.0,3392,79,46,0
                                                                                                    ,,54.5,3422,79,46,0
                                                                                                    ,,55.0,3456,79,46,0
                                                                                                    ,,55.5,3486,79,46,0
                                                                                                    ,,56.0,3518,79,46,0
                                                                                                    ,,57.0,3579,80,46,0
                                                                                                    ,,57.5,3612,80,46,0
                                                                                                    ,,58.0,3644,80,46,0
                                                                                                    ,,58.5,3674,80,46,0
                                                                                                    ,,59.0,3708,79,47,0
                                                                                                    ,,59.5,3738,79,47,0
                                                                                                    ,,60.0,3770,79,47,0
                                                                                                    ,,60.5,3803,79,47,0
                                                                                                    ,,61.0,3832,79,47,0
                                                                                                    ,,61.5,3866,79,46,0
                                                                                                    ,,62.0,3896,79,46,0
                                                                                                    ,,62.5,3927,79,46,0
                                                                                                    ,,63.0,3960,80,46,0
                                                                                                    ,,63.5,3989,80,46,0
                                                                                                    ,,64.0,4022,80,46,0
                                                                                                    ,,64.5,4052,80,46,0
                                                                                                    ,,65.0,4083,80,46,0
                                                                                                    ,,65.5,4116,80,46,0
                                                                                                    ,,66.5,4179,80,47,0
                                                                                                    ,,67.0,4210,80,47,0
                                                                                                    ,,67.5,4240,80,47,0
                                                                                                    ,,68.0,4272,80,47,0
                                                                                                    ,,68.5,4301,80,47,0
                                                                                                    ,,69.0,4333,81,45,0
                                                                                                    ,,69.5,4365,81,45,0
                                                                                                    ,,70.0,4394,81,45,0
                                                                                                    ,,70.5,4427,80,47,0
                                                                                                    ,,71.0,4458,80,47,0
                                                                                                    ,,71.5,4489,80,47,0
                                                                                                    ,,72.0,4521,80,47,0
                                                                                                    ,,72.5,4550,80,47,0
                                                                                                    ,,73.0,4582,81,46,0
                                                                                                    ,,73.5,4613,81,46,0
                                                                                                    ,,74.0,4643,81,46,0
                                                                                                    ,,74.5,4675,81,46,0
                                                                                                    ,,75.0,4705,81,46,0
                                                                                                    ,,75.5,4737,81,47,0
                                                                                                    ,,76.0,4767,81,47,0
                                                                                                    ,,76.5,4796,81,47,0
                                                                                                    ,,77.5,4858,81,47,0
                                                                                                    ,,78.0,4889,82,48,0
                                                                                                    ,,78.5,4921,82,48,0
                                                                                                    ,,79.0,4951,82,48,0
                                                                                                    ,,79.5,4981,81,56,0
                                                                                                    ,,79.8,5000,0,0,0
                                                                                                    So, you can see my start is slow, very slow. Infact I don't pull ahead until 7.5 seconds even though I reach a much lower average time (1:12 to his 1:17). This is obviously quite costly.The other main differences are that he loses the split to 1:19 about 3 seconds later than I do (53 to 50 seconds) and then - crucially - holds it together far better in the last 10 seconds.

                                                                                                    It's obviously agonisingly close, but it clearly shows where the race is lost (it also shows how the mind misremembers exact details of how the race progressed when you compare the actual splits with my account). A huge positive is that my stroke rate doesn't do anything massively inconsistent - this is a sign that technique is pretty solid. It's also clear that we're different athletes - I'm getting a little more out of each individual stroke to put it mildly!

                                                                                                    Jeff:

                                                                                                    Interval,PM3,Time,Meters,Current_Pace,Stroke_Rate,
                                                                                                    ,Jeff Taylor_ MO_500,0.0,0,0,0,0
                                                                                                    ,,0.4,0,0,0,0
                                                                                                    ,,0.9,3,0,0,0
                                                                                                    ,,1.4,23,133,0,0
                                                                                                    ,,1.9,46,133,0,0
                                                                                                    ,,2.5,77,107,62,0
                                                                                                    ,,3.0,105,107,62,0
                                                                                                    ,,3.5,140,82,52,0
                                                                                                    ,,3.9,171,82,52,0
                                                                                                    ,,4.5,205,82,52,0
                                                                                                    ,,5.0,239,76,49,0
                                                                                                    ,,5.5,270,76,49,0
                                                                                                    ,,5.9,303,77,46,0
                                                                                                    ,,6.4,335,77,46,0
                                                                                                    ,,7.0,363,77,46,0
                                                                                                    ,,7.5,397,81,41,0
                                                                                                    ,,8.0,427,81,41,0
                                                                                                    ,,8.5,456,81,41,0
                                                                                                    ,,9.5,522,80,43,0
                                                                                                    ,,9.9,551,80,43,0
                                                                                                    ,,10.4,584,80,41,0
                                                                                                    ,,10.9,613,80,41,0
                                                                                                    ,,11.5,641,80,41,0
                                                                                                    ,,12.0,674,83,39,0
                                                                                                    ,,12.5,703,83,39,0
                                                                                                    ,,13.0,731,83,39,0
                                                                                                    ,,13.4,766,82,40,0
                                                                                                    ,,13.9,796,82,40,0
                                                                                                    ,,14.5,827,82,40,0
                                                                                                    ,,15.0,860,79,41,0
                                                                                                    ,,15.4,889,79,41,0
                                                                                                    ,,16.0,918,79,41,0
                                                                                                    ,,16.4,950,83,42,0
                                                                                                    ,,16.9,977,83,42,0
                                                                                                    ,,17.5,1008,83,42,0
                                                                                                    ,,17.9,1040,84,41,0
                                                                                                    ,,18.4,1069,84,41,0
                                                                                                    ,,19.5,1135,81,42,0
                                                                                                    ,,19.9,1163,81,42,0
                                                                                                    ,,20.4,1197,79,44,0
                                                                                                    ,,21.0,1228,79,44,0
                                                                                                    ,,21.5,1256,79,44,0
                                                                                                    ,,22.0,1289,82,41,0
                                                                                                    ,,22.4,1318,82,41,0
                                                                                                    ,,23.0,1347,82,41,0
                                                                                                    ,,23.5,1382,82,42,0
                                                                                                    ,,24.0,1413,82,42,0
                                                                                                    ,,24.5,1442,82,42,0
                                                                                                    ,,24.9,1476,79,42,0
                                                                                                    ,,25.5,1505,79,42,0
                                                                                                    ,,26.0,1537,79,42,0
                                                                                                    ,,26.4,1570,80,42,0
                                                                                                    ,,27.0,1599,80,42,0
                                                                                                    ,,27.5,1629,80,42,0
                                                                                                    ,,27.9,1661,81,41,0
                                                                                                    ,,28.4,1687,81,41,0
                                                                                                    ,,28.9,1717,81,41,0
                                                                                                    ,,29.4,1748,86,39,0
                                                                                                    ,,30.5,1807,86,39,0
                                                                                                    ,,31.0,1840,84,41,0
                                                                                                    ,,31.4,1867,84,41,0
                                                                                                    ,,32.0,1900,81,43,0
                                                                                                    ,,32.4,1930,81,43,0
                                                                                                    ,,32.9,1959,81,43,0
                                                                                                    ,,33.5,1993,82,44,0
                                                                                                    ,,33.9,2022,82,44,0
                                                                                                    ,,34.5,2051,82,44,0
                                                                                                    ,,34.9,2084,82,43,0
                                                                                                    ,,35.5,2114,82,43,0
                                                                                                    ,,35.9,2143,82,43,0
                                                                                                    ,,36.5,2176,82,43,0
                                                                                                    ,,36.9,2204,82,43,0
                                                                                                    ,,37.4,2235,82,43,0
                                                                                                    ,,37.9,2267,82,42,0
                                                                                                    ,,38.4,2295,82,42,0
                                                                                                    ,,39.0,2329,81,44,0
                                                                                                    ,,39.4,2359,81,44,0
                                                                                                    ,,39.9,2388,81,44,0
                                                                                                    ,,40.5,2423,81,43,0
                                                                                                    ,,41.0,2453,81,43,0
                                                                                                    ,,41.4,2482,81,43,0
                                                                                                    ,,41.9,2516,80,42,0
                                                                                                    ,,42.4,2545,80,42,0
                                                                                                    ,,43.5,2609,81,42,0
                                                                                                    ,,43.9,2638,81,42,0
                                                                                                    ,,44.5,2669,81,42,0
                                                                                                    ,,44.9,2701,81,42,0
                                                                                                    ,,45.4,2730,81,42,0
                                                                                                    ,,46.0,2763,81,43,0
                                                                                                    ,,46.4,2794,81,43,0
                                                                                                    ,,46.9,2823,81,43,0
                                                                                                    ,,47.5,2856,81,44,0
                                                                                                    ,,48.0,2887,81,44,0
                                                                                                    ,,48.5,2915,81,44,0
                                                                                                    ,,49.0,2949,81,43,0
                                                                                                    ,,49.5,2979,81,43,0
                                                                                                    ,,49.9,3009,81,43,0
                                                                                                    ,,50.4,3042,81,43,0
                                                                                                    ,,50.9,3070,81,43,0
                                                                                                    ,,51.4,3102,81,43,0
                                                                                                    ,,51.9,3134,81,43,0
                                                                                                    ,,52.5,3163,81,43,0
                                                                                                    ,,52.9,3196,81,42,0
                                                                                                    ,,53.4,3228,81,42,0
                                                                                                    ,,53.9,3256,81,42,0
                                                                                                    ,,54.9,3319,80,43,0
                                                                                                    ,,55.4,3350,80,43,0
                                                                                                    ,,55.9,3382,81,44,0
                                                                                                    ,,56.4,3411,81,44,0
                                                                                                    ,,57.0,3443,81,44,0
                                                                                                    ,,57.4,3475,81,43,0
                                                                                                    ,,57.9,3503,81,43,0
                                                                                                    ,,58.4,3537,81,44,0
                                                                                                    ,,58.9,3568,81,44,0
                                                                                                    ,,59.4,3596,81,44,0
                                                                                                    ,,59.9,3630,80,45,0
                                                                                                    ,,60.4,3660,80,45,0
                                                                                                    ,,60.9,3690,80,45,0
                                                                                                    ,,61.4,3723,81,45,0
                                                                                                    ,,61.9,3750,81,45,0
                                                                                                    ,,62.5,3783,82,43,0
                                                                                                    ,,62.9,3815,82,43,0
                                                                                                    ,,63.4,3842,82,43,0
                                                                                                    ,,63.9,3875,81,44,0
                                                                                                    ,,64.9,3934,81,44,0
                                                                                                    ,,65.5,3968,82,43,0
                                                                                                    ,,65.9,3996,82,43,0
                                                                                                    ,,66.4,4026,82,43,0
                                                                                                    ,,66.9,4059,82,44,0
                                                                                                    ,,67.4,4087,82,44,0
                                                                                                    ,,67.9,4119,82,45,0
                                                                                                    ,,68.4,4150,82,45,0
                                                                                                    ,,68.9,4178,82,45,0
                                                                                                    ,,69.4,4211,82,44,0
                                                                                                    ,,69.9,4241,82,44,0
                                                                                                    ,,70.4,4271,82,44,0
                                                                                                    ,,71.0,4304,81,44,0
                                                                                                    ,,71.4,4331,81,44,0
                                                                                                    ,,71.9,4362,81,44,0
                                                                                                    ,,72.4,4393,83,44,0
                                                                                                    ,,72.9,4421,83,44,0
                                                                                                    ,,73.4,4453,83,43,0
                                                                                                    ,,73.9,4483,83,43,0
                                                                                                    ,,74.4,4511,83,43,0
                                                                                                    ,,75.4,4572,83,43,0
                                                                                                    ,,75.9,4601,83,43,0
                                                                                                    ,,76.4,4633,84,43,0
                                                                                                    ,,76.9,4661,84,43,0
                                                                                                    ,,77.4,4691,84,43,0
                                                                                                    ,,77.9,4722,84,44,0
                                                                                                    ,,78.4,4749,84,44,0
                                                                                                    ,,78.9,4780,85,44,0
                                                                                                    ,,79.4,4810,85,44,0
                                                                                                    ,,79.9,4838,85,44,0
                                                                                                    ,,80.4,4869,84,46,0
                                                                                                    ,,80.9,4898,84,46,0
                                                                                                    ,,81.4,4926,84,46,0
                                                                                                    ,,81.9,4958,85,44,0
                                                                                                    ,,82.7,5000,85,44,0
                                                                                                    Not meaning to pick on Jeff, but the oscillation in his stroke rate and average per 500 illustrates the technique consistency point. It's scary to think what he'd be capable of if he sticks at it and sorts it out tbh looking at that!!
                                                                                                    Last edited by LuckyLloyd; 28-01-15, 23:54.
                                                                                                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                    Comment


                                                                                                      Were you delayed a fraction getting off the line? It seams like you were on 0m for a little longer than the others, although hard to compare accurately with the different interval times. The first pull is a little light, but after than your power flies ahead. What way did you start? (1/2 pulls, 3/4 etc)

                                                                                                      I remember reading that the power required is proportional to the speed cubed. So an increase in speed from 1:20 to 1:10 requires 50% more power. Do you think the extra energy you expend getting down to 1:12/500m, is paid back towards the end? Maybe hitting say 1:15 or 1:16 would save a little bit of energy, and sacrifice only a few metres.

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                                                                                                        Originally posted by Mellor View Post
                                                                                                        Were you delayed a fraction getting off the line? It seams like you were on 0m for a little longer than the others, although hard to compare accurately with the different interval times. The first pull is a little light, but after than your power flies ahead. What way did you start? (1/2 pulls, 3/4 etc)

                                                                                                        I remember reading that the power required is proportional to the speed cubed. So an increase in speed from 1:20 to 1:10 requires 50% more power. Do you think the extra energy you expend getting down to 1:12/500m, is paid back towards the end? Maybe hitting say 1:15 or 1:16 would save a little bit of energy, and sacrifice only a few metres.
                                                                                                        Can't argue with the data: reaction was poor. Went 1 / 4, 1 / 3, 1 / 2, full.

                                                                                                        Wouldn't think so on the second part given my understanding of how energy systems work. That first 4 - 7 seconds is "free" effort in so far as it is fuelled in the main by residual muscle ATP. I'm happy enough that the data is showing me getting that bit spot on anyway - I'm backing off to race pace 7 seconds in which is about right.
                                                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

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                                                                                                          Fair point re:energy system. I'll be doing my 500m next week, might go a bit harder starting out.

                                                                                                          One last point, you are being a bit hard on yourself calling this it a 0.1sec PR.
                                                                                                          Your 1:20.1 was in the gym, where the clock starts when you do. The reaction time at the start is probably 0.4s average, so the above effort was probably equivalent to a 1:19.5 in the gym. With that in mind, 1:18 is a lot closer.

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                                                                                                            Workout 411, Thursday 29th, 19:00pm

                                                                                                            Warmup

                                                                                                            Shoulder Band Work
                                                                                                            Scap Slides
                                                                                                            Scap Pushups

                                                                                                            Strength

                                                                                                            Strict Press
                                                                                                            8 @ Bar
                                                                                                            5 @ 40kgs
                                                                                                            3 @ 50kgs
                                                                                                            1 @ 60kgs
                                                                                                            1 @ 65kgs
                                                                                                            5 x 1 @ 68kgs

                                                                                                            Poor - right forearm is a little achey and these felt difficult. Everyone should be clearing their throat as it doesn't look like this program is going to yield that PB. 2 more weeks to go...

                                                                                                            Snatch High Pulls
                                                                                                            Did some hip and hamstring stretching in between the two movements.

                                                                                                            3 @ 40kgs
                                                                                                            3 @ 45kgs
                                                                                                            3 @ 50kgs
                                                                                                            3 @ 55kgs
                                                                                                            3 @ 60kgs
                                                                                                            3 @ 65kgs
                                                                                                            3 @ 70kgs

                                                                                                            These were all okay but to be honest at this point I felt as bad as I've felt in a gym in some time. Just very flat and tired and was contemplating packing it in.

                                                                                                            Rowing Block

                                                                                                            10 x 500m; 1min rest
                                                                                                            I decided to get on the rower and just grind out what I had intended for the day. That, yeah, I felt bad but my life really isn't that bad and sticking on headphones and doing a half hour's conditioning is a wonderful 1st world problem to have. Grow a pair time basically.

                                                                                                            18:08.0 // 1:48.8 // 18

                                                                                                            1:51.0
                                                                                                            1:51.0
                                                                                                            1:50.6
                                                                                                            1:50.8
                                                                                                            1:51.2
                                                                                                            1:50.3
                                                                                                            1:48.9
                                                                                                            1:48.2
                                                                                                            1:46.3
                                                                                                            1:39.8

                                                                                                            Happy in the end, good solid work.

                                                                                                            But no point ignoring the general story. A little sluggish and beat up this week. It's the nature of coming down from a training peak. Work is going poorly and not enough sleep this week. So I took this evening off to relax.

                                                                                                            I'm considering entering the English Indoor 500m race on March 29th in Manchester. It's a bad time of the year in so far as I'd only be able to fly over and back on the day so performance wouldn't be top notch. But it would be another race under the belt. In terms of training for it, I wouldn't be mad for doing more than a three week block of specific prep. Just turn up, accept we'll be ~1:21.0 but bank the race experience. Am also weighing up a more fundamental change but more to say on that another day.
                                                                                                            "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

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                                                                                                              Workout 412, Saturday 31st, 10:00am

                                                                                                              Warmup

                                                                                                              Shoulder Band Work
                                                                                                              Hamstring Band Work
                                                                                                              Stretching

                                                                                                              Strength

                                                                                                              Deadlift
                                                                                                              5 @ 60kgs
                                                                                                              5 @ 100kgs
                                                                                                              3 @ 120kgs
                                                                                                              2 @ 140kgs
                                                                                                              1 @ 160kgs
                                                                                                              1 @ 180kgs
                                                                                                              1 @ 200kgs
                                                                                                              1 @ 205kgs
                                                                                                              1 @ 210kgs

                                                                                                              Just a few pulls to get us back into the swing on them. Top reps felt heavy, might be a little strength loss here.

                                                                                                              Metcon

                                                                                                              21 - 15 - 9
                                                                                                              of:

                                                                                                              Kettlebell Swings @ 24kgs
                                                                                                              Push Ups

                                                                                                              With 100ft Sled Push after each round of the couplet
                                                                                                              11:09

                                                                                                              Good little metcon. Had to break up the push ups into tiny reps to a much greater extent than I would have preferred.
                                                                                                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

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                                                                                                                Workout 413, Monday 2nd, 19:00pm

                                                                                                                It's test week down the gym. I'm going to view this as establishing proper benchmarks for the year of training ahead. I find test weeks don't beat me up really so without much conditioning it can serve as a bit of a beak.

                                                                                                                Warmup

                                                                                                                Dynamic movement warmup

                                                                                                                Strength

                                                                                                                Broad Jump
                                                                                                                7ft 8"

                                                                                                                Is that good? I have no idea.

                                                                                                                Power Clean & Push Jerk
                                                                                                                4 @ 40kgs
                                                                                                                3 @ 50kgs
                                                                                                                2 @ 55kgs
                                                                                                                1 @ 60kgs
                                                                                                                1 @ 65kgs
                                                                                                                1 @ 70kgs
                                                                                                                1 @ 75kgs
                                                                                                                1 @ 80kgs

                                                                                                                Okay - could have pushed it but decided to leave it at that.

                                                                                                                Max Dips
                                                                                                                1.5

                                                                                                                To be fair, first attempt at a dip ever and bodyweight stuff will always be a weakness.

                                                                                                                Max Push Ups
                                                                                                                17 - yeah, poor again

                                                                                                                Max Active Hang
                                                                                                                45s, jesus getting embarrasing

                                                                                                                Metcon

                                                                                                                Row 500m for time
                                                                                                                1:20.7

                                                                                                                So at this stage I'm off peak so was never going to set a PR. Everyone else was attempting the test so I hopped on the rower to join in with the intention of just going fast. Happy enough to be fair. I've reached a level with this that making a run at a PR requires specific preparation and focus.
                                                                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

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                                                                                                                  Workout 414, Tuesday 3rd, 19:00pm

                                                                                                                  Warmup

                                                                                                                  Foam Rolling
                                                                                                                  Scap band work
                                                                                                                  Stretching

                                                                                                                  Strength

                                                                                                                  HBBS
                                                                                                                  8 @ Bar
                                                                                                                  5 @ 60kgs
                                                                                                                  3 @ 80kgs
                                                                                                                  2 @ 100kgs
                                                                                                                  1 @ 110kgs
                                                                                                                  1 @ 120kgs
                                                                                                                  1 @ 130kgs
                                                                                                                  1 @ 135kgs
                                                                                                                  1 @ 140kgs
                                                                                                                  1 @ 150kgs
                                                                                                                  **Walkout @ 175kgs and hold for 5 seconds**
                                                                                                                  **1 @ 157.5kgs PB**
                                                                                                                  **1 @ 160kgs PB**
                                                                                                                  **1 @ 162.5kgs PB**

                                                                                                                  Boom!! Pretty delighted with that considering I haven't squatted much recently. I guess it shows training is a combination of everything you do or don't do, rest, etc.

                                                                                                                  Videos:






                                                                                                                  Mobility

                                                                                                                  Couch Stretch
                                                                                                                  Hamstring Band Work
                                                                                                                  Stretching
                                                                                                                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                                  Comment


                                                                                                                    Nice work man, good stuff.

                                                                                                                    Comment


                                                                                                                      Originally posted by LuckyLloyd View Post

                                                                                                                      Not meaning to pick on Jeff, but the oscillation in his stroke rate and average per 500 illustrates the technique consistency point. It's scary to think what he'd be capable of if he sticks at it and sorts it out tbh looking at that!!
                                                                                                                      That's Jeff, how many sports could you say that about him? 1st and 2nd between you next year? Surprised he didn't enter with no training and win tbh.

                                                                                                                      Well done on the result and on keeping this all going bty, I'm highly motivated at the moment but know in the next couple of months that'll die down and I'll struggle to keep it up.

                                                                                                                      Comment


                                                                                                                        Originally posted by bohsman View Post
                                                                                                                        That's Jeff, how many sports could you say that about him? 1st and 2nd between you next year? Surprised he didn't enter with no training and win tbh.

                                                                                                                        Well done on the result and on keeping this all going bty, I'm highly motivated at the moment but know in the next couple of months that'll die down and I'll struggle to keep it up.
                                                                                                                        Jeff is a natural athlete who has never ingested a drop of alchohol in his life or any substance for that matter. I think this country wastes athletic talent like that tbh. In the States someone would have whisked him somewhere on a sports scholarship back in the day to do...something. Over here so many end up locked into a sport they chose (or that was chosen for them) as a kid and never look outside that.

                                                                                                                        But fuck him, I've been training hard at this thing and while I don't have his talent I don't intend to lose to him in a race anytime soon!!
                                                                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                                        Comment


                                                                                                                          Originally posted by LuckyLloyd View Post
                                                                                                                          7ft 8"
                                                                                                                          Is that good? I have no idea.
                                                                                                                          I've no idea really, but it sounds pretty good to me.
                                                                                                                          Is it measured like a long jump, to the nearest point of contact.

                                                                                                                          1:20.7
                                                                                                                          Serious time for a casual session.

                                                                                                                          Originally posted by LuckyLloyd View Post
                                                                                                                          **1 @ 162.5kgs PB**
                                                                                                                          Savage



                                                                                                                          What's to come for the rest of the week?

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