Friday AM: Quick Strength session

I went to bed late last night.  I finished my workout around 10:30 and I was pretty jazzed up.  It wasn’t until 12:30 or so that I was settled into bed.

So, I slept in an extra hour to 6:15, and then fought the traffic to get to work.  Once I was there, I had a pretty short window to workout.

So the plan was:

  • 20 minute fletcher format warmup
  • Quick Strength workout
    • Squats
    • Standing Press
    • Chin Ups
    • Ab roll outs
    • Push ups

As it turned out, I ran out of time before the push ups.


Workout Summary - media/20161118-181034-concept2-result-27823043o.csv
Workout Details

Then on to strength

135 x 6
185 x 6 x 3

Standing press
65 x 6
85 x 4  (too heavy)
80 x 5 x 2

Chin ups
3 unassisted (yay)
6 x 2 (red band on knee assisted)

Ab wheel roll out
8 (oh my lord did these hurt!  My abs were still smarting from doing 3 sets of 10 on Tuesday)

ran out of time here.

Tonight:  Another L4 HM

Tomorrow:  Last row on the lake in worcester

As I mentioned yesterday.  I had some fun changing a tire while all of my coworkers watched.  Turns out they took pictures too!



Thursday: HM L4

Wednesday:  Flew down to Dallas.  No time for any training.  Big dinner with the customer.  About 20 of us at the restaurant.  Too much beer, wine, tequila and steak.

Thursday:  Early start.  We needed to be at the office at 7:30, so no time for a workout in the am.  On my way to the office, I had a blowout on a tire on my rental car.  It turned into the highlight of my day.  Changing a tire on  the car in my business suit while 10 of my coworkers looked on offering me suggestions and making sure I did it correctly.

After the meeting, I headed off to the airport for my return home.  I got to Boston around 7:45pm and I was home by 8:30. By this time I was really looking forward to a nice relaxing endurance session.  I saw Sander’s distance based L4 and decided to copy that to keep my mind busy during the row.  I also wanted to squeeze it into a half marathon so I could keep up with the Crazy Bear Challenge.

So the workout plan was:

  • Set up for a HM (21097m)
  • paddle the first 97 meters to get to a even number
  • row the rest 4 x ( 5000m work and 250m paddle)
  • In each 5000m work section do 2 sets of
    • 1000 at 18
    • 750 at 19
    • 500 at 20
    • 250 at 21
  • Power: 10W x stroke rate
  • HR cap: 155 (I never got near it)
  • first 2500 meters start slow (16 spm instead of 18)

It was quite a challenge to keep track of the right elapsed distances for each of the rate changes.  That and a good adventure audiobook keep me very occupied and the time flew by.  I love working out at night.  I swear I’m 10 watts better.

The glitch i the third interval was the low battery warning coming up on my phone and me running to get my charger!  Ruined the split for that segment too.

Workout Summary - media/20161118-034816-concept2-result-27821242o.csv
Workout Details

Another annoyance was needing to use ergdata instead of painsled.  The most recent update of painsled seems to have broken it for me.

Tomorrow:  Strength session in  the morning and another HM L4 in the evening.