Monday, July 24 and Tuesday, July 25: (No Training)
I woke up at the ungodly hour of 4:30am to get to the airportfor my 7am flight. I was flying to Shanghai via Chicago, total flight time 17 and a half hours. Total travel time 22 and a half hours. With the time zone changes, I got into my hotel room at 3:00pm Tuesday afternoon. I took a shower and went to work, then a customer dinner.
I was back in my hotel room by 9:00pm and asleep at 9:01pm (approximately)
I guess you’d call that 2 rest days, but it didn’t feel very restful.
Wednesday, July 26:
I slept pretty well considering the jet lag. I woke up around midnight, but got right back to sleep. I woke up at 3:00am and slept fitfully until 5am. I was in the gym by about 5:30am and what a gym it was.
I’m staying in the Kerry Hotel in Pudong and the fitness center is incredible. The main gym has ceilings two stories high, there is a spinning room and a group room off to the side. They have lots of treadmills, ellipticals, bikes, weight machines, TRX, free weights, kettle bells, all in brand new condition. And they had 2 perfectly maintained concept2 Model D rowing machines with PM4s. I couldn’t believe my good fortune.
When I arrived there was someone using one of the rowers, and so I settled into the second one.
- 80′ L4
- 4×20’/1′ rest
- 16 – 150W
- 18 – 170W
- 20 – 190W
- 22 – 210W
- stroke sequence: I decided to go for my all time favorite classic L4 sequence. In shorthand it’s a 2x(168/172/176/180). That means 168 strokes in the first 10 minutes, then 172, then 176, then 180. So, here’s how that looks.
I had a blast! The intensity was just about perfect. The fastest bits pushed me above the top of my UT1 zone, but my HR dropped back in the slower pieces.
I really should get a USB cable so I can use ergdata with the PM3 and PM4, but for now all I get is HR data.
Tomorrow: I think I’ll stick with the Wolverine theme and do this month’s CTC. It will be slow, but I’d like to put a score on the board.