After some time off from various things, about 3 weeks or so, I am back to a routine that I think I can stick with. The longer I do this and live this lifestyle the more I realize longevity is the real battle, the day to day workouts are just a very small piece of the whole picture.
I'm going to back date this to yesterday to keep some sort of organization with the daily workouts.
Warm up:
5 min easy row
Workout:
60 min row (this turned into a test set) @ 70% max power (2k pace)
This turned into a world of hurt. The goal was 15,400m which is a 1:57.8/500m split. That is serious work for 60 min. As it were I turned in a solid performance for the first 30 min, then min 30-45 turned into something way more challenging than I anticipated. Min. 45-60 were literally torture. My soft tissue in most joints are very angry with me after this workout. I held a 2:07 pace up to min 30 (which is 70% of my 2k pace), then the wheels fell off. I was trying to do 5 strokes at 1:47, then back it off to 2:15 for 10 strokes, all the while I didn't pay attention to my stroke rate until it was over. My rate was about 30 for most of this piece, which is a lot of work, very little rest on the recovery phase. Min. 45-60, it was everything I could do to just paddle and finish the piece. My rate fell to about 18 spm and my split fell to just under 3:00/500m. When it was over, I had 13,456 meters at 2:13 split and 30spm. I have a long way to go to reach my goal of 1:57 for 60 min.
Then, later:
5 wall balls at 20#
10 push ups
15 KBS @ 35#
11 rounds for time
My time was 13:14. I held about 60 sec per round up to round 5, then I fell off quickly. This is a workout from Gym Jones that is modified due to the fact that I don't own a D-Ball to do a "slam ball." So I subed it for "Wall Balls."
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