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Shotgun 2020
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Wednesday 24 June
Easy 6.34m @8:28. HRR 57.1%
Rowing 30min progressive. 7,307m, HRR 72.1%
S&C easy 30min including some foam rolling
Run first this morning. Despite the activation sequence, including a little bit of Tbl's glute activation, I felt a little stiff on the first sluggish mile. The last 2 days the easy rowing had me well warmed up. Still, it felt ooookaay. By mile 3 I started to increase the effort to 60, 65, 70% HRR. Went from about 8:30 to 7:15 pace over the mile. So so muggy out that it felt heavy. As I turned onto a short hill and started to ease off I felt a twinge in the hamstring. Not sharp, just a reminder that it was a tad too much. The next half mile was back to slow on grass. It felt better by the time I got home and held up to some basketball with the kids later. Overall it was 15min in Z2 in comparison to 11min yesterday and 5min Monday. The next step is to do a full run at 60% HRR.
Soon after the run I set the rower up again. No wildlife today. Simple 30min, gradually building the effort every 6 minutes. I ended the last 8 minutes at tempo 85-89% HRR. It felt good to do a little work but OOnegative would have been proud of the sweat puddle beneath the rower. I had the door open but it was just warm soupy air. The S&C was easier than lately as I was a bit stiff. I included the chin up bar and managed a whopping 10 reps :rolleyes: My 9 year old niece can do 8. Ended with some rolling of the calves, ouch, and gentle stretching.
Catching up on reading other logs. Seems the excitement of the Boards TT last month has been replaced with a swathe of injuries, niggles and motivational issues. Is it the weather
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Thursday 25 June
Easy 8.57m @8:04, HRR 63.6%
Rowing 30mins, HRR 72.9%
Giving the S&C a break today, calves tender after rolling yesterday. The run, Yay
Over an hour at easy pace and 63% HRR overall. Hamstring good for it. Also, it was my usual undulating route with a couple of longer hills. Very happy with it. Kept it very easy for 4 miles then gradually pressed onto zone 2 and zone 3. Humidity was in the mid 90s but breathing was steady. I did 15mins activation before I ran which I'm sure, helped. Not there yet but a step forward.
The 'easy' row was later in the morning on the decking under the hazy sun. 73% HRR was the same effort as the progressive row yesterday! So heavy and warm out. It may be challenging to keep the rowing when I start to build run mileage again but its worth it to keep a couple of sessions a week. Plus it feels good.
Hopefully I can start the plan again next week. 20 weeks would put me into the middle of November, where Marathons are thin on the ground though..0 -
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Saturday 27 June
Indoor Row 30mins, HRR 62.1%, 7,249m
Easy 7.58m @8:10, HRR 62.9%
S&C 30 mins
Back to work next week so I doubt I can keep up rowing and running. Another half hour on the Concept 2. 7 days in a row, rowing Felt good and held a rock steady low rate at 3hr marathon pace. Years ago I set an ambition to do a sub3 marathon swim, run and row. Only the row left but no hurry for it. Really feel the rowing and mat work hitting the core this week which should translate to better running form when I tire.
20 mins later I was out into the elements for an hour run. Very windy and wet. Crossing the bridge out of town a sudden squall and face stinging sideways torrential rain nearly had me cowering under a tree with a family. I was soaked anyway so drove on. I did very nearly lose my cap into the river. Must remember to wear it backwards on windy days :rolleyes: The legs were a little heavy from the row but not bad. Both hamstrings and calves were a bit tight. The running needs rolling while the rowing needs stretching. Kept the effort around 60% HRR. Slow deliberate S&C after changing out of the wet gear and I was ready to hoover up any food in sight
Tomorrow, if I can hit 90mins easy with no issues, I'll start the plan on Monday.0 -
Sunday 28 June
Long Run 4.13m... abandoned after 2m, then 2m limp home :mad:
Indoor Row 60min 14,438m, HRR 72.1%
S&C 20 mins
Totals for the week
35 miles Running in 5hrs
50 km Rowing in 4hrs
S&C 2hrs
Just when I was feeling good about running. The hamstring just a slight niggle but ready to run. Out into the strong wind and had it behind me for 2 miles into town, felt great. Then felt pain under my foot, 2nd-3rd toe. Thought it was a cramp and slowed down to run it off. No joy. Sat down, took off the shoe and sock and massaged it, not sore to touch. Started running again and knew it was something, felt like a stone in the shoe. It hurt walking. 2 miles hobble back up town home, dejected
:mad: I massaged the toes and all good. Then tried the "hop test" and hurt straight away. Felt ok walking around in my feet though. Advice from the club coach on Strava to rest it for a few days and if no better to get an MRI. Honestly, who is the Goddess of Running again? Atalanta is having a laugh.
To salvage something I hopped on the rower for an hour. Average HRR 72% but the cardiac drift hit 85% HRR so it was sweaty work for the last 15 minutes. Unfortunately the log will resemble a rowing and strength log for a while so I hope you bear with me. I really want to get back running consistently and doing workouts
From the running perspective this week I'll focus on the TT Thread and get the report done for Sunday. Best of luck getting ready for it this week!
Shotgun0 -
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Sorry to hear about the injury. If you squeeze the space between your second and third toes from top to bottom is there pain?
Thanks pconn062. No pain there. I massaged it out during the run and felt pain under the sole of the foot back from 3rd toe. Hop test was sore straight away when I got home. Later in the evening had calmed down. Felt ok walking around in bare feet. This morning hop test again in bare feet on a yoga mat, feels much better. Can still feel a little but <10% of the pain yesterday. Odd I'll rest today and try a short run on grass tomorrow. 0 -
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Thursday 2 July
AM: Yoga 18mins, S&C 25mins
PM: Steady State Row 16,000m in 66:13. HRR 70.7% to max 80%
Woke up with the birds. With a long work day ahead I intended to do 2 short rows again. I felt a bit sleepy though and it was less than 12 hours since the workout yesterday evening. Pulled the yoga mat out and spent the bones of an hour moving, stretching and sweating.
8k planned for lunch became 16k when a meeting was cancelled. We have a run series work thing and I entered a 21.1km run every week with a best attempt by the end of July. Unfortunately with my foot I won't be running 13 miles this weekend nor next weekend. So it was agreed I could do it on the rower. 13 miles on the rower is tough and feels longer and harder than 13 easy miles on the road. Alas, I'll give it a go this weekend. The 16k today was out on the decking under the sun. Every time a cloud passed over I felt a wonderful cool breeze and the cardiac drift slowed down. The average pace brought me to 80% HRR for a finish. I'll have to reduce the pace to keep within that for an extra 5k. Good session, with swallows diving across the garden for a distraction. My right glute was a bit tight afterwards :rolleyes:
Edit: Interesting thoughts on the heart rate graph for this session (not sure how to copy and paste a graph from strava or GC). As with all of my shorter rows, there was a distinct steady cardiac drift (climbing heart rate). However it didn't last for the whole 66 mins. Basically it climbed from 124 steadily to 158 over the first 50 mins and then hung around 156-158 for the final 16 minutes I maintained the same pace and was even marginally faster for that last segment too. Just got me curious. The effort climbed for 75% of the time then leveled off
With running I can go out and run an hour easy and the heart rate will stay steady for a steady pace. I know one factor is heat. Running doesn't necessarily heat up your core body temp for a steady state run unless its a hot day or you have have too much gear on. Indoor rowing is both A) warmer and
you are using a lot more muscles.
Now that I think of it. It was mostly sunny for the first 45-50 mins and I remember how good the coolness from a small cloud passing felt. Perhaps it was cloudier and thus cooler for the last 16 minutes giving my body a chance to regulate core body temp and divert more oxygenated blood from cooling the skin to the working muscles...
The numbers for June
Total 40hr14
Run 20hr14, 142.8 miles
Row 10hr43, 149,603mts
S&C 6hr17
Yoga 3hr
Similar overall hours to May which was basically 300 miles running and a bit of yoga. I should have a similar variety for July but I'd be delighted if I can put a week of running together by the end of it.0 -
Friday 3 July
AM: Row 8,000m Easy in 33:19 (2:04.9), HRR 64.3%
PM: Row 8,000m Steady State in 32:37 (2:02.3), HRR 65.7%
PM: Yoga 20mins, S&C 20mins
Been in bare feet all day and the foot feels much better walking around on tiles. Not sure I will even try a short tester run this weekend. I want to wait until I can't feel it walking around and hop tests are good.
I'm sort of enjoying the rowing anyway. No impact and I'm getting stronger. Its not hurting my aerobic capacity either First 8k this morning. I opened the door for fresh air but it was so humid that I probably sweated more! Interesting that my hands and back are both good (no blisters or aches) which is a good sign that I have decent technique. The kids were being dropped to creche so I could blare the tunes and wake the neighbors instead :pac:
Another 8k steady at lunchtime. Steady State is sweet spot rowing. The kind of pace you could hold for an hour without crossing into LT. I felt good but ended at 83% HRR, getting as much out of the zone as I could. I got a new Performance Monitor delivered too that in conjunction with an app, tracks my session and loads it to Strava which is cool.
Onto the mat afterwards for some yoga salutations and a bit of bodyweight strength. The foot was good for lunges, squats and bridges.
Best of luck all in the TTs tomorrow! I look forward to tracking it and hope to get all the results together on Sunday.0 -
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Sunday 5 July
AM: Pancakes with the kids and baked bread
AM: Compiling results from TT.. hours of Strava, Boards, Excel, Notebook and I still made mistakes
PM: Half the day alone with my youngest... at his whim
PM: Half Marathon Row - 21,097m in 1:26:58, HRR 70% Max HRR 83%
Overall this week
10hrs28 Total
7hrs45 Rowing for 113,300m
1hr58 Yoga
0hr45 S&C
Very pleased to eventually get on the rower and get the half marathon done and at sub3 pace to boot It was akin to running 13 miles at marathon pace though. Properly good session and my body felt amazing, well except for cramping calves, stiff neck, sore glutes... 
The foot unfortunately is still a bit bruised. I'm barely walking 2k steps a day but its ok walking around in mostly bare feet. I'll do a bit more S&C this week and fingers crossed for a test run by the weekend. Not taking any chances with this one
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Monday 6 July
AM: Row 8,000m Recovery in 35:48 (2:14.1) HRR 55%
PM: Row 8,000m Easy in 33:01 (2:03.8) HRR 67%
PM: Yoga 20 mins
Very easy row this morning before breakfast. The body was unsurprisingly a bit heavy after the HM yesterday. Low stroke rate, low heart rate and had most of it done before the kids arrived sleepily. Took nothing out of me.
Later after work, I brought the rower outside for another short easy sweaty row in the sun. I'd much rather have been running. Nice breeze there and couple with the occasional passing cloud, it acted as a coolant. Some easy Yoga to stretch out afterwards. Overall easy day today. Trying to stay off my feet with the kids is a challenge though. Mini streak of 16 days on the go
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Wednesday 8 July
AM: Row 16,000m Steady State in 1:04:58 (2:01.8), HRR 70%
PM: S&c 30 mins, Yoga 20mins
Niggles and injuries are so up and down Bruising pretty much gone from the foot and felt great for a while this morning. Then it became less comfortable during the day. It was the first day with no drugs. The ibuprofen had been masking it the last week. So I went from excited to try a run around the block to accepting that I'll likely have to wait another week.
On to the rower then to burn kcals, much needed. 16k steady is a good aerobic threshold session. My right hip flexor was complaining during it. Seriously, one niggle after another.. old I feel:( Still got through the piece satisfactorily dipping under 65mins. A lifetime best would be sub60 (akin to sub60 10 miles). I averaged 192 watts for the piece this morning but sub60 requires holding 245 watts for an hour, a tall order. I'll start doing some reps at that power but it will take some time to even hit 30mins at 245w. I love how the body feels after a row though
If I was on the run schedule I'd be aiming for a sub40 10k TT this month, so I'll do that on the rower instead.
The hip flexor was still angry during the S&C so I tried not to load it too much. Focused more on loading quads with kettlebell snatches and dumbell clean and jerk with burpees between for fun. A good 8 mins on the core specifically too. On the Fitness Pal app today I'm going through so much variety to meet the nutrients required. Without quick fix sugar, I'm eating a LOT to keep up.0 -
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Friday 10 July
AM: Yoga 20mins
AM: Row 8,000m Easy (180w), HRR 61%
PM: Row 9,872m inc 4x 4min Lactate Threshold, max HRR 89%
Firstly a run update: Got my first haircut in 4 months this morning, yay 10mins walk and 2min jog and likewise on the way home It was very very easy, flat foot heel strike careful kinda running but it was running! I wasn't going to get more shoes, least of all drop €170 on another pair of NB 1080v10 but despite barely getting 300m out of the last pair, they were easily the most cushioned pair of runners I've worn. So, with some very easy recovery running on the horizon, I thought I'd need all the cushioning I could get. So, another pair of NB 1080v10s en route!
The yoga and row this morning was a nice way to start the day in the sunshine before breakfast. It was a cracking morning for a run though.
The LT session later was a bit spicier. I really enjoyed it. After 10mins warm up it was into 4x 4min reps aiming for 249 watts and 2mins active recovery. It was at a higher stroke rate than the easy stuff, 24 spm and I found a nice strong groove in the sweet spot (working hard but not red lining it). The pieces were at 252w, 254w, 256w, 255w respectively so nice work. On the final piece I hit 89% HRR, literally just under Lactate Threshold Ending the session at the end of the sweet spot felt good. I got as much out of the session as I could without redlining. Quality workout.
Kcal deficit on the MyFitness app the last 3 days. I'm being very mindful about my diet, while still fueling myself. I weighed in at 80.5kg last weekend...
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Saturday 11 July
AM: Row 8,000m Easy in 33:06 (183w), HRR 67%
PM: Row 8,000m Easy in 32:56 (186w), HRR 64%
PM: Strength 30mins, 3 rounds of 21-15-9
Felt tired and sluggish on the morning row but still got it done before breakfast. The later row was a warm up for the crossfit workout. The 3 rounds were all out with a minute rest. 6:25, 6:21, 6:17... just pushed harder and harder. Tough session but felt good
54 Deadlifts (40kg)
45 DB Thrusters (40kg)
36 Reverse lunges, x2 (16kg)
54 KB swings
45 Push ups
36 Pull ups
Then 7min abs as 2min plank, 20 crunches, 1min plank, 15 crunches, 30sec plank, 10 crunches, 15 sec plank, 5 crunches... toasted!
Sunday 12 July
Row 21,097m in 1:25:45 (193w), HRR 71%
Body a little tendor for this half marathon but got it done and in a new PR Sub 86! Power increased from 186w last week to 193w this week but I was wrecked afterwards. Partly just because I went harder, but also I was a bit fatigued for this. I've trained 21 days in a row now, mostly twice a day too.
Total for the week: 11hr22
Running: 0hr10
Rowing: 129,769m (81 miles) in 8hr14 and got my lifetime 3 million meter club cert from Concept 2
S&C: 1hr32
Yoga: 1hr40
Objectives for this week- Continue the rowing volume
- 2x crossfit workouts and 2x calisthenics
- more regular yoga
- another gentle run tester maybe 5-10mins if the foot is good.
- continue the diet focus on MyFitnessPal - learned I'm not getting enough carbs or iron this week. The iron particularly is interesting as my be a catalyst for the constant cramps I get.
Shotgun
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Monday 13 July
AM: Row 8,000m Easy in 35:51 (144w), HRR 64%
PM: Run 1.41m in 13mins
PM: Row 8,000m Easy in 33:35 (147w), HRR 51%
PM: S&C 30mins
First up.. some running! Just a small lap around the block and the local trail, very easy, very cautiously. Foot not perfect but not uncomfortable either. It was a little sore afterwards so I know that its not ready to progress. Perhaps I'll try another short lap on Wednesday. Felt great to be out, even if it was sticky and humid, smelling the rain and the trees.
The evening row was lower effort than this morning but the rower bluetooth tends to drop the heart rate for some funny readings. This morning was lower than 64% HRR and this evening was actually higher that 51% HRR. I received a nice seat cover order today to funk up the concept 2
The S&C was calisthenics, keeping the overall effort easy today.
3 rounds nonstop of
15 reverse lunge with knee drive, each leg
15 squats
15 calf raises, each leg
15 hip hinge and hold
15 push ups
15 crunches
Shotgun0 -
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Wednesday 15 July
AM: Yoga 44mins
AM: Row 8,000m Easy in 33:06 (183w), HRR 61%
PM: Row 10,000m Steady in 40:13 (200w), HRR 71%
I know, I know more rowing updates But hey, I'm on the running injured list so I'm doing what I can. Stick with me The morning session was easy after a longer yoga session. Felt a bit sleepy and my little girl asked me a flood of questions on the mat, making hard to hear Adrienne.
Later after a long work day, a 10k. Not for time, although it was close to sub40! It was a steady effort rate 16 for 2k, then up to rate 22, back to 16, up to 22, back to 16 for the last 2k. Pushing 180w at rate 16 would be like doing 8 minutes of leaps during a run. Tougher than it said on the tin!
A new pair of NB 1080v10s arrived today, which are lovely. I might try them out on Friday.
Shotgun0 -
Thursday 16 July
AM: Row 8,000m Easy in 33:12 (182w), HRR 63%
PM: Row 8,000m Easy in 32:45 (189w), HRR 57%
PM: 30min Strength and a wee jog
The difference a big bowl of porridge makes! This morning for the usual easy pre-breakfast row I felt ragged. My calves had been cramping during the night and before my alarm went off I awoke, stretched out and when I pointed my right toes, the right calf locked in a viscous paralyzing cramp. I nearly woke the house Even after stretching it was tendor. Overall a poor night sleep and a horrible way to wake up. I really struggled on the rower. Very laboured effort.
I hopped back on at lunch time with bundles of energy. Fueled with porridge and coffee. Dished out another 8k with more power and lower heart rate. It was the warm up for a short strength session out on the decking under the sun.
Strict Press Ups to fail, 5 efforts with a minute rest between
32, 13, 10, 9, 7 for total of 71 press ups (jelly arms)
Tabata air squats. 8x 20sec full tilt/10 sec rest
16, 16, 16, 16, 16, 16, 16, 16 for a total of 128 squats (jelly quads)
30-20-10
30 Dumbbell Dead lifts, 30x 16kg Kettle bells swings then 20x of each, then 10x, no rest for a total of 60 dead lifts and 60 swings... wiped
4 minutes on the mat for abs and the last 3 minutes running around the garden on wet grass in bare feet which felt lovely and cool and no foot issues 0 -
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Friday 17 July
AM: Easy 3.47m @8:52, HRR 56%
AM: Row 8,000m Easy in 33:09 (183w) HRR 62%
PM: Row 8,000m Easy in 33:20 (179w) HRR 64%
PM: 15mins S&C: Calisthenics
A run! Not just a 5-10min shuffle but a whole half hour First run in my second pair of NB 1080v10 and the use case is exactly what it is. Max cushion neutral shoe. Ready to run straight out of the box and loads of cushion. A misty rain soon had me soaked as I approached the lights to turn back for the 10 mins. For a moment I had forgotten my foot and that was a sure sign to extend a little. I brought the pace to a easy running pace and completed the bones of 5k. I did feel a little heat from the foot through the shoe but it was absorbed by the fresh foam x. Walking around in my bare feet for the rest of the day and the foot felt ok. My middle toes were a bit stiff from a half hour of toeing off I guess but otherwise good. Its not a green light to run every day but I might head out again for another short one this weekend. I'll stick with the max cushion too as I feel the road feel from the Boston 8s would be risky.
Later after work I hopped on the rower for the usual easy row but I was determined to stick to target pace. The 8k is broken down to 4x 2k and the targets are 2:05 per 500m and 20 strokes per minute. It took some sweaty focus but pleased with the result
2k @2:05.0 rate 20
4k @2:05.0 rate 20
6k @2:05.0 rate 20
8k @2:05.0 rate 20
Onto the mat for a single set of Cals: 20x, Reverse lunges with knee drive, squats, calf raises, forward lunges, hip hinges, press ups, sit ups, plank & stretches.0 -
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Saturday 18 July
AM: 24mins Yoga Salutations
AM: Row 8,000m SS in 31:27 (214w) HRR 70%
PM: Off
Thanks J In fairness I've made all the mistakes. Like a 5 day Adventure Race with broken ribs Or rushing back to sessions after a hamstring tear, only to injure myself again. The main thing that has changed with my attitude is I listen to my body. I've always been positive to just get on with what I can but not necessarily disciplined to slow down and listen.
SS = Steady State. Up a gear or two from easy. Started around 200 watts and slowly built it to 220w by the end. A good tough steady piece burning 500+ kcals and sweating buckets. I was going to do a strength workout this evening but am a bit fatigued. The body wants a feed and sleep.
The middle toes on the injured foot were giving me a bit of grief during the yoga salutations. I've basically been in my bare feet all day again running around after the kids.
It was just a half hour very easy run yesterday but it has been on my mind all day. I'm really enjoying the rowing and the body feels good from the strength work but it simply felt wonderful to be out in the rain running. It didn't feel like a slog after a few week not running because I've kept moving, kept the heart and lungs working. A simple half hour recovery pace planned again tomorrow but the sun will be out and I can't wait 0 -
Sunday 19 July
AM: Row 21,097m in 1:28:13 (177w) HRR 70%
So the run didn't happen today Had a day out planned with the family so I woke up early to get the half marathon row out of the way. Nice session out on the decking in front of a rising sun. A long row pre breakfast so I dialed it back a bot from last week. Last few kms I was hungry. A stack of American blueberry and banana pancakes and we headed off. A day of walking and chasing the kids later and my foot was a bit tendor. Easy decision.
Overall a couple of testers this week were ok but with a lot of rest the foot feels fine. Still, keeping the engine ticking over and some consistency on the supplementary work.
Total for the week: 12hr04
Running: 4.88 miles in 0hr48
Rowing: 112,309m (70 miles) in 7hr48
Strength: 0hr30
Calisthenics: 1hr48
Yoga: 1hr10
Objectives for this week
Continue the rowing volume and go for a HM PR
2x crossfit workouts and 2x calisthenics
introduce resistance bands to the S&C
more regular yoga
maybe a little more easy running on rested legs only
Shotgun0 -
Monday 20 July
AM: Row 8,000m Easy in 33:55 (143w)
PM: Row 8,000m Easy in 33:35 (148w)
PM: Row 8,000m Easy in 33:50 (144w)
PM: S&C 18mins
2x Early recovery 8ks feeling good. Then later in the evening as the sun went down and the kids were headed to bed, I stole a peaceful 3rd 8k recovery. Super easy, super relaxing outside with plants, trees, birds and just the rhythmic whirr of the flywheel every stroke. 24k for the day plus 15mins on the mat Unfortunately I forgot about my foot running around the garden with my youngest and hurleys. Happy times but my foot ached later in the evening
Tuesday 21 July
AM: Row 8,000m Easy in 32:49 (188w)
PM: Row LT Ladder 37:00 (224w)
PM: S&C: HIIT 15mins to fail
PM: Yoga 20mins Salutations
Woke up and foot felt fine again. So frustrating. I want to run but its a 6-8 weeks thing really. This is week 4.
Tougher session today. A short but tough ladder. Each rep harder.
30sec on, 30 off (267w)
1min on, 1min off (270w)
2min on, 2min off (271w)
4min on, 4min off (275w)
2min on, 2min off (282w)
1min on, 1min off (291w)
30sec on, 30 off (303w)
As if that didn't make me sweat enough, a 15min HIIT workout to follow.
EMOM - every minute on the minute you do 2 of the 3 exercises
5 pull ups, 10 push ups, 15 air squats
If you finish in 45sec you get 15 sec rest to the next minute. Sounds simple and easy but 5minutes in you are already working. 10mins and you are suffering and getting no rest. By round 15 I failed to do 10 push ups in the minute.
Overall in 15 minutes... toasted!
50 pull ups
100 push ups
150 squats
Shotgun0 -
Wednesday 22 July
PM: Row 16,000m Steady State in 1:03:06 (211w) HRR 71% (max HRR 89%)
PM: Yoga 28mins
Wow this was tough. Not like the intervals yesterday but steady state cardiac drift. Kept the power over 200w and I was feeling it after 15 minutes. Went through 10k sub40 (39:31) which checks that goal off for the month. That brought me into Z4 where I stayed for the remaining 23 minutes edging closer and closer to lactate threshold. 23 minutes of "work" after a sub40 10k. I stubbornly held onto the power, finishing the last 2k at 215w. My daughter said I was a like a cloud raining sweat onto the floor! My youngest chimed in that ducks could swim in the pool of sweat
No doubt I was a bit fatigued from the ladder workout and the HIIT yesterday. Just a stretchy yoga session with Adrienne for later and that will be it for today.0 -
Thursday 23 July
AM: Yoga 46mins
AM: Row 8,000m Progression in 33:14 (147w-232w) HRR?
PM: Row 8,000m Easy in 33:20 (179w) HRR?
PM: Strength 34mins
Session 1
Easy stretchy yoga followed by a short row. Went through the easy gears then steady and finished last 2k at a tempo. Worked up the appetite for breakfast
1k 147w
2k 156w
3k 170w
4k 175w
5k 186w
6k 193w
7k 205w
8k 232w
Session 2
Easy 8k row as warm up holding exact 2:05/500m splits. I've ordered a new HRM. Mine has given up the ghost. Seems the Garmin HRM Runs last about 3 years Then into the strength workout, 2min rest between sets
Strict Push ups to fail 5 efforts with a minute rest (jelly arms and shoulders)
34, 14, 12, 9, 9
Tabata air squats 8x 20sec on/10sec off (Jelly legs and dizzy)
16, 16, 16, 16, 17, 17, 18, 19
30-20-10 - 30 of each, then 20, then 10, no rest
Deadlift 2x 20kg DB
Swings 16kg Kettlebell
Totals
78 push ups
135 squats
60 deadlifts
60 kettlebell swings
Wasted after it! After the first set up push ups to fail your arms are jelly doing the next 4 sets. On the Tabata squats it was pain cave after 4 reps and then I just went for it. Had to sit down after I finished as my legs gave way. 2mins rest evaporated before I picked up the dumbells for the 30-20-10. Legs screaming, lungs screaming. 10mins on the mat was a test of will not to curl up into the fetal position :cool: The foot got through it all no problem but its still not ready for running.
Shotgun0 -
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