1-18-24 Thursday
Row 10K @2:18.1/500m pace
avg rate 19 spm
watts 133
time 46:03
Row 1 minute hard/1 minute rest intervals x 10 rounds
avg pace 1:51.1/500m
avg rate 27 spm
watts 255
total meters 2,698
1-18-24 Thursday
Row 10K @2:18.1/500m pace
avg rate 19 spm
watts 133
time 46:03
Row 1 minute hard/1 minute rest intervals x 10 rounds
avg pace 1:51.1/500m
avg rate 27 spm
watts 255
total meters 2,698
1-20-24 Friday
SSB squats
155 x 3,3
205 x 3
255 x 3
305 x 1
315 x 6
KB 1 hand swings
70 lbs x 10 each hand x 5 rounds
1-21-24 Sunday
Row 5K @2:15.6/500m pace
avg rate 19 spm
watts 140
CG Bench
115 x 15,15,15,15
125 x 12,12,12
I like to call this Pectoral Atrophy Minimization Training :-)
1-22-24 Monday
Row 1K warm up
Row 1 minute hard/1 minute rest x 16 rounds
avg pace 1:51.4/500 meters
avg rate 27 spm
253 watts
total meters 4,305
Row 1K cool down
1-23-24 Wednesday
Airdyne sprints 8 seconds to 900+ watts EMOM x 10 warm up
SSB squats
155 x 5
205 x 6
225 x 15
Deadlift
185 x 5
255 x 5
305 x 2
355 x 2
405 x 2
445 x 2
465 x 2
DL moved surprisingly well. I think the high rep squats were a good primer.
Late entries
1-26-24 Friday
Airdyne sprints all out to 950 - 1000 watts EMOM x 30
max watts hit 1144
CG bench
95 x 15
115 x 10
145 x 10,10,10,10,10
1-27-24 Saturday
4 mile walk
1-28-24 Sunday
4 mile walk (morning)
One hand KB swings
45 lbs. x 30 x 4 sets each hand
Suitcase carries
45 lbs x 125 meters x 2 sets each hand
Had some beautiful weather in the desert this weekend. Morning walks were upper 50s and sunny.