November 22, 2016 – Quantified Rowing

Squat (could potentially go up in weight, but I think I will shift to Deadlifts for a couple weeks)

45 x10

135 x6

185 x6 x6 x7

Chin ups (pleased to squeeze out another rep unassisted, felt stronger)

unassisted x4

Red band x6 x4 x4

Cleans (new exercise, at 145, I couldn’t hold form, so I backed off. Still felt the burn in my quads in the last set. I need to tape myself doing these and make sure my back is right)

Bar x6

95 x6

145 fail

115 x6 x6 x6

Superset

AB rollouts x8 x8 x8 (holy moly these hurt a lot!)

Push-up x10 x10 x10 (my thumb joint has been hurting when I did pushups, so today I tried them on some twisty handle pad things. The pushups felt harder because my hands could rotate, but it didn’t hurt my thumbs)

Tomorrow: I think I will try to pack an sprinty workout into a HM. I’m sick of all this slow stuff. So, it will be a 5097m warmup, then 8 x 750 with 750 rest (12K) and a 4K cool down.

I suspect that I am still feeling the effects of the HM on Sunday night. This morning was another horrific session.

The plan:

Half Marathon
L4 format
power: 10W x stroke rate
HR Cap: 155
rate plan:
- start slow (16spm), and ramp up over first 10 minutes
- Then 7 x (1000m @ 18, 750m @ 19, 500m @ 20, 250m @ 21)
250m paddle every 5000m

Today the plan lasted only through the first 5000m. Then I needed to retreat to low rates to keep below the HR cap. It was slow and miserable work.

After Sander pointed out the higher drag factor (138) from the hard HM I did at home on Sunday, and the struggles I had yesterday at 118, I thought maybe a little higher drag factor would be better. I moved the level up one to give a drag factor of 128. It made no difference. There are so many variables, it’s hard to figure out what the problem is.