Well today was a complete disaster because my PC crashed and I ended up losing over 2 and half hours of work that I had done with someone helping me write a load of sales information.

However, on the up side training went really well.

Today was the first change in the program’s Friday interval session.

Instead of doing just 3 blocks of 20 minutes like last Saturday I planned to do 20 minutes on the cross trainer followed by 20 minutes of sprints on the rowing machine, finishing with 20 mins on the bike.

As it turned out one of my young clients came in, when I only had about 3 minutes left on the cross trainer, and he went on the one and only rowing machine that I have in my gym.

Great! I thought I no longer had to row, I would swap it for something like the step machine.  However, I knew I was just looking for excuses not to do the rowing (I’d decided on doing it the day before and was dreading it a little as I hadn’t been on it for a while).

Anyway, I decided I was just being a wimp and stayed on the cross trainer for another 10 mins making 30 in total. 

Then I switched to the rowing machine and started on my 20 minutes of rowing, the program involves making sure you do 1 minute hard/high intensity work followed by 1 minutes slow easy recovery (x10).

I managed to keep every rowing sprint above 270m with my lowest exactly that and my highest 277m.

I finished with a 10 minute cycle, which was supposed to be fairly easy (RPE 6) but ended up with a massive all out 2 minute sprint half way through when a track came on my iPod that meant I couldn’t hold back….I’m just so easily lead/motivated by certain songs sometimes.

So a good session completed with only a bit of a change.  It is important to remember that the half marathon program I have written is a blueprint for you to follow but like things go wrong for me it is about adapting it slightly and making it work for you.

This doesn’t mean you can do half the sessions and still expect top get the results.

**Click Here** for your own free copy of what I’m doing

Tweet This Post