1144 - HIIT Rollers:
a. 4 min in 39x16 @ 65-75% HRmax @ 106 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15 (HR 85% HRmax, rpm N/A)
c. 8 x 20 sec effort/10 sec easy in 39x14 (HR 85-90% HRmax, rpm N/A)
d. 8 x 20 sec effort/10 sec easy in 39x13 (HR 85-90% HRmax, rpm N/A)
e. 1 x 60 sec effort in 39x12 (HR 90-95% HRmax, rpm N/A)
f. 2 min in 39x16 @ 56 rpm (HR dropped back to 50% HRmax)
g. 2 min in 39x16 @ 60% HRmax @ 90 rpm
Quite a LOT later than 'normal' this morning (only just). Started out at an ok pace. Body was feeling MUCH better than yesterday (must have needed the 'recovery' session). Since I have been pushing myself and raising the standard the last couple of weeks with HIIT Rollers, I decided to yet again. Instead of doing the first set of efforts in the 'starting' gear, I upped the gear ratio and did them at a higher intensity. HR got up fairly quickly, and stayed there. Legs felt fine. Second set of efforts was done at an increased intensity from the first. Still, legs were fine. HR started rising higher. Third set of efforts at a higher level still. By the last two efforts, even though legs did not seem to be spinning any less, my lungs were starting to feel it, and I was gasping for air (but not giving in). Just to make sure that I pushed myself to the LIMIT, I upped the gear AGAIN, and spun as hard and as fast as I could for a MINUTE. HR definitely got HIGH during that. Lungs burning, and dripping with sweat. Took a couple of minutes afterwards to get my breath back and recover my legs. The last two minutes of the session were easy...Although not doing any movements that would irritate it, right biceps tendon was aching some during the efforts...Finished wet, but happy...
1207 - Stretch 37 min.
2021 - 5.5km Run:
FINALLY, a 'night' run. Still light, though. Not much cooler than the day had been. No music today; I was driven by aggression...Started out well. First km was done in 4.41 min, second not a lot slower at 4.47 min. Third km was a little faster at 4.42 min. However, at the 19-min mark I started having sharp shooting pains in my stomach, and the pace dropped right back to 4.62 min/km. I managed to find some angry energy in the last 100m, sprinting down the street and up the driveway. When I finished I was exhausted, but not near collapse, as I have been of late. Starting to see some of the old pace creeping back in. I'll be back up to speed before I know it!
Sleep - Time and Quality: ~2330-1024 (waking at 0700 and 0723), so nearly 11 hours sleep. Very deep. Vivid dreaming...
Mental Alertness/Focus: Been there.
Energy: HIIT Rollers this morning were just great; the energy was there. Watched a couple of DVDs early afternoon. Although felt a little fatigued, got a jolt of energy in the evening from some aggression, and went out and did a 5.5km Run, in a time the fastest I've done since last August...
Mood/Aggression: Been in a fairly calm, almost flat mood most of the day. Some aggression and seriously wanting to beat something to a bloody pulp in the evening. Calming down now (better mood, because of run). But you know it's always a rollercoaster...
Libido: Reasonably high. But not as high as it has been the last few days. Had my mind focussed on more important things that need sorting.
Quality of Training: Excellent. 2009 is a year for RAISING the bar even HIGHER. There will be NO excuses!
Pump and Vascularity: No pump...Vascularity has been awesome all day, though...
Muscle Hardness/Density: Arms. Glutes and legs.
Body Composition and Look: When I was 9.7% BF around this time last year I was 4kg LIGHTER, so that's something...Now to just get LEANER still. Aiming for that 8-pack...
Appetite: Not a lot all day. Very thirsty, though.
Overall Sense of Feeling: Yes, if asked the question "Could I imagine a future without you?", the answer would be an instant and emphatic "NO!"