Mon 17th Feb

Skierg 8 x 500m; 1min rest

Felt pretty strong here and feel like I have a decent PR for the 2k coming up...

Noon - 

A. Pause Squat 3 x 5 100kg
B1. Weighed Chins 3 x 5 15,17.5, 17.5kg
B2. Tall Kneeling Press 3 x 12 15, 17.5, 17.5kg

tried a GHR but the right knee didn't feel good

Did some barbell hip thrusters 3 x 10 50,70,70kg

Sun 16th 

Skierg with Kev

3 x 1000m; 3min rest
1:57.2 / 1:54.9 / 1:50.4

easy enough pace

Fri 14th 

Tour de Skierg 500m

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I tried to game this 500m a little bit. A small improvement on yesterday but still off a PR 🤦‍♂️ . Stronger / braver start needed but I think yesterday’s stroke rates were too high, a combo of both efforts next time maybe 🤔 (or grow a foot and add 20kg of size). . #tourdeskierg

A post shared by David McConkey (@david_mcconkey) on Feb 14, 2020 at 6:33am PST

1:30.8 -  I think I just psyched myself up too much - I should really have a sub 1'30...

My stroke rate was too high previously but I really need to dig a little deeper for the first 100m - maybe see a 1'22 split. The last 100m is just on fumes and you have to mentally get yourself ready for that. Trying to stay tall and relaxed into the catch...


.....

Mon 11th 

Skierg 3 x 2000m/ 5min rest
1:59.5 / 1:56.1 / 1:51.8

last round was a PR! - 7:27.3

.....

7th Feb

Skierg 5k for Tour de Skierg (PR)

19:19.2 

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I said I’d bank the last 5k but I lied. Just off a 2 hour car drive and gamed this a little 🤦‍♂️ 19’19.2 for the #tourdeskierg . Kev got 17’07 😂😂😂😂🔥🔥🔥 . On to the 500m (and erg flu) next week 💨

A post shared by David McConkey (@david_mcconkey) on Feb 7, 2020 at 5:32am PST

Maybe had a bit more in the tank here but I'll take the PR