Hi all,

Ergos for the week are as follows.  Brace yourselves, things are
getting harder...

1)  Warm-up 1000m feet out, then set clock for 24min, and...
3min @ +7
2min @ +0
1min @ -7
and repeat x 4 with no rests.  As usual with this type of erg, you
must be mentally strong and not 'bounce out' to +10 or +15 when you
move from the 1min peice to the 3min.  Even though it is hard, hold to
your +7 and force an active recovery on your body.  You should be
getting to the stage now where that is becoming more natural.
Warm-down 1000m slow.

2)  Warm-up 1000m feet out, then...
10min @ + 4
Rest 3min
6min @ - 5
Rest 5min
8min @ + 4
Rest 3min
4min @- 5
Rest 5min
Warm-down 1000m slow
Now this is hard and intentionally so.  We are starting to move
towards the sustained, high intensity workloads we will need to be
capable of in October.  If you have been completing all the ergs up
until now, you should be capable of this session - it will be
difficult, but it's far from impossible.  Ensure you hold your +4
splits in the longer peices as it is important that you approach the -
5 peices with a degree of fatigue already present.  BTW, it takes the
best part of an hour to complete, you may have to share ergs and
extend your rest times (hint, hint...)

Enjoy, Drew