Wed 29th 

45mins Skierg (Cardiac output) 

View this post on Instagram

Trying to do some cardiac output work and my HR strap decides to stop talking to the PM5 about 10 minutes in 🤬 I switched to the Garmin then and managed to stay in and around the target ❤️🎯

A post shared by David McConkey (@david_mcconkey) on Jan 29, 2020 at 6:48am PST

tried to stay under 140 then the chest strap went off! Had to keep looking at the watch and that had me capped at 145bpm

then

A. Bench 3 x 5 80kg
B1. Chins 3 x 10
B2. H.S. Single Leg DL w 1arm row 3 x 10/10

later in the day 

C. DB Lat Raise
2 x 10 8kgs / 2 x 8 10kgs / 2 x 6 12.5kgs

Tue 28th

Skierg 10 x 500m; 1min rest

View this post on Instagram

10 x 500m; 1min rest on the #skierg with the big dog. Trying to hold a 5k pace 💦

A post shared by David McConkey (@david_mcconkey) on Jan 28, 2020 at 4:54am PST

Mon 27th

morning - 40min row @ r20 / 2:00

then 

Squat 3 x 3 120kg

Afternoon - Skierg 

2 x 10min; 3min rest - trying to keep hr at 140 or below

Sat 25th

1000m - 3'11.5

4th spot. a few seconds off my PR - 3'06.9 :(

I drove down that morning and more or less straight onto the erg. Not the best prep!! Next time I think I will go down the night before. A few other things - WARM UP!! Also, I am not great in mornings for training so if I know that I will be competing early - train early in the run up to the event.

I started conservatively, too conservatively. I went for my target paces - 1:32 and tried to hold that. My first 200m needs to be sub target pace. and then fall back into the 1:32. I had a fight at the end for the last 200 and was able to push on a bit. Id be interested to see my splits and rate but I think I just need to be braver out of the gates.

I also wasn't mad on the 1k training in the run up to this. I probably neglected the longer, slower work. I think I would be nearly better off doing more aerobic work and sprinkling in some alactic work in the run up to the next one.

View this post on Instagram

Off the pace at the Irish Indoor Rowing Championships today. 4 seconds off my PR but learnt a lot in terms of prep. Fun to dip my toes into a new sport. Planning on a better run out the next time. At least I have the relay later! Can’t wait to see the @sdscgym crew crush it 💪🏻

A post shared by David McConkey (@david_mcconkey) on Jan 25, 2020 at 2:28am PST

Mon 6th 

PM -

Skierg 30mins -> r 40-42
7095m / 2:06.8 avg

View this post on Instagram

Every. Damn. Day. . Except Sundays...

A post shared by David McConkey (@david_mcconkey) on Jan 6, 2020 at 5:53am PST

Noon

Row variable intervals

600m / 4min rest / 400m / 2min rest / 200m

Thu 2nd Jan 

Noon - Row (from Row Series) - I messed up the distance - thought it was 2000m...

3 x 2000m; 3min rest -> r20/22/24

View this post on Instagram

Reality v expectation. Made a mess of the last rate AND also forgot it was meant to be 2020m and not 2000m 🤦‍♂️ @the_row_series . Apart from that it felt good 🤷‍♂️

A post shared by David McConkey (@david_mcconkey) on Jan 2, 2020 at 7:23am PST

Evening
Squat - build up to heavy 2 150kg 
then 3 x 3 at 135kg


Wed 1st 

Noon - Row 4 x 1min on/1min off @ r37 felt strong on these

View this post on Instagram

Nice way to see out 2019, Deadlift PR, nearly puking on a rowing machine with @nealisdeadly and getting bashed by @csleavy 👌🏻👌🏻

A post shared by David McConkey (@david_mcconkey) on Dec 31, 2019 at 9:55am PST

PM - BJJ (gi) with Ciaran - tough enough rounds, knee held up