Third session.

Charlie completed a mid-week run on his own at the PalmerSport circuit at Bedford Autodrome, the location of our running from now on. No more traffic, pot holes curbs pedestrians etc. I was suffering from a pulled calf muscle so had to wimp out.
On Friday we met at the gym for another session. Because I hadn't trained all week, I decided to join Charlie for some of the weight training.
Charlie is already exhibiting some strength gains, most evident in his press ups where he managed 20, 16 and then, somehow 17 reps.
Weights done it was onto the rower. This is where I can really push Charlie and it's also where he likes to be pushed.
I pre-programmed the rower for a warm up and then 8 intervals of 200 metres effort followed by 1 minute 20 seconds rest. a slight progression from last session. The intervals were polished off at 500 metre pace times between 1.39 and a 1.50.
This was a tough session with Charlie's heart rate peaking at 190 BPM and rarely dropping below 160. Charlie worked hard throughout unfortunately suffering from a stitch by the fifth interval.
Session done, we parted company and headed home.
Now that training has become quite well established I will produce weekly blogs from now on featuring significant progressions and highlights from the previous weeks training.
As there is a race fast approaching, Charlie has decided he just wants to swim for a couple of sessions. Its a bit easier on the body and will help in Charlie's preparation.
Once the race is done, I will probably throw some kettlebell training into the mix just to add interest and another dimension into his training.