I road my bike on the trainer for 3 hours in 10 minutes. Did 2 virtual group ride/races...it’s a gaming platform called Zwift. Burned 2500 calories, time to eat well
6x 8:00/2:00r steady state 18-22 rate with the last minute of each interval full pressure with no rate cap.
I got down to 1:36 for a very short period of time during the last minute of the first interval which is the lowest my split has ever been. I mainly just wanted to see if I could do it once I noticed I was in the low 1:40s. During the last interval experimented with how engaged my arms are during the drive after observing various people in front of me who I know are good rowers. That seemed to make a noticable difference.
Wednesday is 4x500m @ 1:45.2 (my last 1k pace), or so I'm told. If we're allowed to try to shave seconds off I might try to go down a second.
Ended at 13.3 miles after feeling something wrong in my leg underside where the leg and butt meet. I tried shifting positions and lowering from 25, but it kept feeling wrong, so I stopped. I’d rather end 1.7 miles early than risk a muscle tear, cramp, or whatever this was.
Early am mobility work (GMB Elements, wk2/d1). Morning 20 min arc trainer, 20 min ab circuit, 20 min arc trainer. Afternoon ~45 min indoor rock climbing with my sons.
30 min PT using red
3.3mile run
Shoulders and arms
30min tabata
45min barbell (Last time I'm going heavy in leg tracks until after my marathons in April)
Replies
Had to take it slow after my knee issue last night.
3mile run to keep my streak going. Was hanging and it was only supposed to be a mile but it felt so good to sweat the rest of the alcohol out
I got down to 1:36 for a very short period of time during the last minute of the first interval which is the lowest my split has ever been. I mainly just wanted to see if I could do it once I noticed I was in the low 1:40s. During the last interval experimented with how engaged my arms are during the drive after observing various people in front of me who I know are good rowers. That seemed to make a noticable difference.
Wednesday is 4x500m @ 1:45.2 (my last 1k pace), or so I'm told. If we're allowed to try to shave seconds off I might try to go down a second.
13.3 miles / 38:59 / 457 calories
4 sets of 10 reps each of the following exercises:
Bench press
Lat pull down
Bicep curls
Shoulder press
Crunches
I normally do more than that, but I'm still really sore from a Buti Yoga class I took a few days ago.
3.3mile run
Shoulders and arms
30min tabata
45min barbell (Last time I'm going heavy in leg tracks until after my marathons in April)