Pace and Pick it Up

The middle of my back is sore. I’m guessing it was from the C2B. Went to the 4pm class today.

Warm-up

• 1:00 Row @ 20 s/m
• 15 Air Squats
• 1:00 Row @ 26 s/m
• 15 Air Squats

Strength

Back Squat

• 10×45#
• 5×95
• 5×135
• 10×165
• 10×185
• 10×195
• 10×205
• 10×215

Got up to what I hoped for based on what I’ve been lifting and estimated maxes. Still feels weird and uncertain. I wore my belt for the last 2 or 3 sets.

Conditioning

5 Rounds

• 300m Row @ 2k pace
• 200m Row @ 3-6 seconds/500m faster
• 2:00 Rest

I guess the program has some rowing focus for the next month, which will be fun. I missed the 2,000 meter test last week, so decided to go off a 7:00 time, since I’m pretty sure I can’t match my 6:43.3 PR right now and my 2k test on the Ski Erg was about 10 seconds slower than my best. Plus 7:00 makes calculations easy. So I rowed at 1:45/500m and then picked it up to 1:40. My times were 1:43, 1:43, 1:42.9, 1:42.7, and 1:42.5. Love that consistency!