What Was Your Work Out Today?

Harder longer interval day. 4 X 8 minutes. Wasn't sure going into it that I had it in me this week all on the rower. Ended up doing 3 sets of 8 minutes on the rower, then doing an 8 minute set on the AirDyne Pro (@ 235 Watt Avg.). Was trying not to exceed (by much) 90% of Max HR.

By the way, one of the toughest rowing sessions out there. Didn't completely complete it, but close enough and effective enough to grow Anaerobic Threshold and improve VO2 Max. Went back and looked at my numbers from this workout last week. I averaged 2:07.6. Think I could have bested that but I would way exceeded 90% of Max on that last set and probably took a toll on me for days.

Bi’s and tri’s, squats, jump rope

Just got done with an easy group ride on Zwift. I wanted to ride but knew that it would be a bad plan to just let myself loose without some sort of strong impetus to not go all out, thus a group ride it was. It was great until 5 min before it finished when the battery in my power meter got just low enough to cause an impressive drop out.

Oh well - it was a good ride none the less and I don't feel especially worn out (especially given that I ate dinner right afterwards).

It's going to be a very hot day so I'm up early to get in 5 miles before the sun gets too bright.

Then it's a nice Pilates and deep stretching session later today.

Despite weather that made walking to my car feel like swimming in invisible pea soup (we're in an excessive heat/humidity warning for a couple of days), today was a rowing day, so I rowed about 6.9k in the double, stopping for more water breaks than usual as a caution, and keeping it at easy steady state.

It actually felt better rowing than walking around, maybe because the slight breeze was more perceptible on the wider open space of the river, or maybe because we generate a bit of breeze via boat movement. Dunno; but I'll take it.

Yesterday I did shoulders, walking, elliptical, abs, yoga, stretching. Today a 12 mile bike ride and a hike with the dog later.

Steady State day today (rower version of long, slow day that runners do). Keep your work rate constant and, ideally, where you don't build up any Lactic Acid. This is the completion of my second hard week of training back on the rower. I'm learning to keep my easier days easier and my hard days hard (polarized, 80/20 training). I've tried to do this for years, but my recent HRM purchase has given me a lot more insight.

Started on the rower today until I couldn't hold HR under 75% of max, then went to the AirBike for the last 25 minutes. Ended up a 35 minute row and 25 on the bike. At the end of the bike ride, I was holding 170 plus Watts relatively easy, so I'm seeing improvements already. Slow improvements but improvements.

When I finished this workout, felt like I still had quite a bit left in the tank. That's how you want to feel on SS days. Like you're reigning in the engine a bit.

Friday, race day.

30min cardio/hiit with trainer, yes burpees were involved.

2.5mile stroll on a trail route I usually run.

45min total.body conditioning- nice deep burn today using resistance bands

5 mile race - my local race, really wasn't feeling it but managed to run all.but 1 minute (up a short steep incline).

Got an all day bootcamp tomorrow, 6 hours of fun and games

A nice, easy, 6.5 mile run in the heat and humidity. Legs were still feeling the 30 mile bike rides on the two prior days.