Tuesday, January 29, 2013

Training: 1/29/2013

HRV: 99 (+3/green)
HR: 49

AM Training:
Row 5k @80%
Time: 19:47 (1:58.8 pace)

Notes: got up early and hit this workout after having a shake.  Hit a quick 500m row, a little bit of foam rolling but then I warmed up with some KB swings and this actually felt really good.  The heavy KB made the first 1k a brease and I was effortlessly pulling my target pace.  The next 1500m hurt, not because it was hard, but it was tough to hold a pace that was teetering on 80%. Last 2k was much better and I was able to "Hanlin" this going negative splits each 500m.  I walked away from the workout feeling fine, though a couple hours later I felt sleepy and tired and took a quick nap.

PM Training:
Airdyne 50 cals @85%
rest 90 sec 
x 8 sets
Results: 2:10, 2:10, 2:05, 2:10, 2:10, 2:10, 2:05

Notes: got to this workout about 5 hours after my first one.  Warmed up with a little airdyne, then mobility, and then did 30sec/30sec thrusters increasing the weight for 4 sets (just getting some touches on areas I want to get better at).  After the first interval I knew that my quad fatigue was going to be the limiting factor here.  They were just roasted from the day before, along with the row in the morning.  Breathing was not an issue here, just muscular endurance (HR was back down to resting in about 60sec).  I found that if I tried to hold a wattage throughout, focusing on increasing and decreasing effort to stay at the same wattage, I had the greatest success.  Felt good afterward and recovered quickly.

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