Fri 22nd 

1min row - 1k TT split and rate

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I was meant to do a 1min TT based off my 1k pace and rate but I made shit of my attempt. So I made myself stick to the original plan and go again. . The first one was a shitty sprint start and complete lack of discipline on the split and rate. . Technique is / was a shit show too but I am probably too close to January to start picking that apart. . I took 5 mins and went again. No sprint start. Made myself practice some discipline and stuck to the initial plan. . Work to do technically but today was a lesson in game plans and putting ones trust in them...

A post shared by David McConkey (@david_mcconkey) on Nov 22, 2019 at 6:14am PST

I went twice because the first one was totally undisciplined!! I did a sprint start and had my split unrealistically low and rate high for the 1k...

The aim was 1:31 and r 34ish...

Second time around I didn't do a sprint start and I felt much 'calmer' for it.

Looking at my old 1k it was -> 1:33.5 r34 avg

Lessons - STICK TO THE GAME PLAN


Thu 21st

Evening - I was exhausted. Just flaked out on the couch, arms / elbows were aching real bad (like a flu ache)

Morning - some nogi with Hugo - felt good, he's good to roll with, lets me get positions and is aware of the knee...

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Great to get a little bit of mat time in this morning, @hugoborim taking it easy on me and letting me (and my ego) get a workout 😅 🙏🏻

A post shared by David McConkey (@david_mcconkey) on Nov 21, 2019 at 9:20am PST