Back in the fitness center at the JW Marriott in Seoul.  I slept well, and a long time too, maybe 8 hours.  But I woke up sore and tired.  Looking back over the past week, I’m not too surprised.  My volume is a lot higher than normal.  I think it’s OK to push a bit past normal for these two weeks to try to get a little bit of supercompensation when I taper back for the HOCR.  I’ll be forced into a rest day when I travel back over Wednesday/Thursday.

Today, I thought it would be good to do a little strength work, especially for rowing related moves.  But I wanted to do a little aerobic work first.*  So, here is the plan

Plan:

• 40′ elliptical (easy intervals)
• Front Squats
• seated rows

The work on the elliptical felt pretty damn hard, but my HR was pretty low.  I guess that is accumulated fatigue.

As for strength, I had no idea what to expect.  The fitness center was admirably equipped.  There was not one, but two, squat racks.  Not Smith machines, but actual squat racks.  So, I decided that doing some front squats would be a good idea.  Why Front Squats?  Well since I haven’t done any lifting for the longest time, I didn’t want to do back squats and be tempted to go too heavy and mess myself up.  By doing front squats, I was much more limited in what I could lift.

I warmed up with 12 reps of just the bar (20kg).  I was surprised that I was feeling it in my thighs just from the warm up set.  Then I loaded two 10kg plates and embarked on my first set.  I managed 8 reps with good form, but my thighs were complaining.  Wow!  I think I need to do some remedial strength work!  I did 2 more sets of 8 reps.

Then I went over to a cable pull station and got myself set up to be able to do seated rows.  I set it up so that I got tension with the bard over my toes, and I essentially did the body/arms part of the stroke with as much acceleration as I could.  I loaded the full stack (45kg) and managed 2 sets of 20 and 1 set of 15.

After that I thought about doing some more, but I was pretty torched, so I had a drik of water, and called it a day.

Tomorrow:  The fitness center triathlon (again).