At work in the fitness center.
First, some erging to warmup and keep the aerobic base. Goal is to run this right at the top of the UT2 band. I want enough training stimulus to maintain blood volume but not enough to take away from the strength work coming next.
- 10W x stroke rate
- HR cap at 145
Workout Summary - media/20161115-140421-sled_2016-11-15T06-49-38ZEST.strokes.csv --|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS --|10000|40:43.0|02:02.2|19.0|141.8|149.0|12.9 W-|10000|40:43.0|02:02.2|18.9|141.9|149.0|13.0 R-|00000|00:00.0|00:00.0|00.0|000.0|149.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS- 01|01000|04:00.2|02:00.1|19.1|124.0|134.0|13.1 02|01000|03:59.8|01:59.9|20.1|138.3|142.0|12.5 03|01000|04:01.6|02:00.8|19.8|143.1|145.0|12.6 04|01000|04:03.3|02:01.7|19.2|143.3|145.0|12.9 05|01000|04:03.9|02:02.0|19.1|144.5|146.0|12.9 06|01000|04:04.3|02:02.1|19.0|145.1|148.0|12.9 07|01000|04:07.0|02:03.5|18.4|145.1|148.0|13.2 08|01000|04:08.3|02:04.1|18.1|144.2|146.0|13.4 09|01000|04:08.1|02:04.1|17.9|145.1|147.0|13.5 10|01000|04:07.3|02:03.7|18.8|145.5|149.0|12.9
I started at 190w and it felt pretty easy, so I upped it to 200w and rowed until I hit the HR cap. Then I backed off to 190(ish) and played with pace and rate to try to keep my HR between 144 and 146. It was good sweaty, easy fun.
Then I took about 10 minutes, went and grabbed my exercise bands and ab wheel and changed my shirt. Now it was time for some strength work.