Day: September 1, 2015

On Target

Felt fatigued this morning, especially in the lower body. Skipped out on CrossFit in the morning. Between golf and mowing the lawn, went over 11.5 miles on foot yesterday according to the iOS Health app. I think it had a cumulative effect in addition to the weekend workouts.

2015-08-31-on-foot

Made it to CFi in the afternoon when I needed a break from work.

Warm-up

3 Sets

  • 10 Reverse Hyper (210#)
  • 1:00 Air Dyne (AD2)

Row: Pacing & Engine

  • Interval 1
    • 4:00 @ 20 s/m
    • 4:00 @ 22
    • 2:00 @ 26
    • 2:00 @ 28
  • 6:00 Rest
  • Interval 2
    • 4:00 @ 22
    • 3:00 at rate 24
    • 2:00 @ 26
    • 1:00 @ 28
    • 1:00 @ 28+ (full length)
    • 1:00 flat-out

Final week before retesting. This was a challenging upgrade to the pacing workouts. Starts to converge on the power intervals at the end. The 4 s/m jump in the first set was interesting. Bumped up the pace @ 20 strokes/min right out of the gate and increased from there. Wasn’t too bad. Looking back I’m a little surprised to see how consistent my pacing was and how I was damn near spot on with the 2 second change for every 2 strokes per minute. Must be getting a lot more comfortable in the seat. The end of the 2nd twelve minutes was pretty damn tough. Went a total of 6,221 meters.

rowing-wod-w5s1