Friday: 3 x 20′ L4 in Nijmegen

Europe is tough on training routines.  I took a scheduled rest day on Tuesday after my overnight flight to Munich.  Then on Wednesday and Thursday I went to bed too late, had early morning commitments, and  so I didn’t have time to work out.  I was determined to “get my row on” on Friday morning.  I arrived at my hotel in Nijmegen around 10PM and inquired at the desk about fitness options.  They had a pitiful fitness center in the hotel, but I really wanted a rowing machine, so they found me a fitness center (Basic-Fit) about a 15 minute walk from the hotel.  I set out to find this place a bit before 7AM the next morning.

I walked in and aske d how much they charged for a day pass.  The guy at the desk smiled and waved me in.  This was turning out to be a good decision. I found four immaculately maintained Model E rowers in a row on the second level and picked on.  Nice drag factor, and a PM4, so I could link my wahoo HR belt and keep an eye on my ascending heart rate.

The Plan:

  • 3 x 20′ / 1′ rest
  • 6 x 10′ L4 sequences
  • 1′ @ 21, 3′ @ 20, 3′ @ 19, 3′ @ 18
  • 10W * spm

After so many days off, I expected it to feel hard, and it did.  My HR was high, but not horrifically so.  I quite enjoyed the workout and the walk to and from the city center.

Screen Shot 2016-02-05 at 5.42.19 PMimg_1201-1

Tomorrow:  4 x 20 L4

Sunday:  Workout with the Worcester Boat Club.  I am thinking I will introduce them all to the mystery and majesty of the Cross Team Challenge and see how they all do with the 3×7′ session.


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