Wednesday, March 17, 2010

Interesting Intervals

Tuesday this week was CrossFit Endurance week, and we had four of us taking advantage of the spring-like weather here in Rochester by moving the ergs outside for our intervals.  The format was 1:00/2:00r, but with a twist.  The one minute work interval was "pull your weight (lbs) in watts".  Then at the one minute mark you had to pull 8 strokes as hard as you could to get maximum wattage.

Two things came to light during the workout.  First, it is really, really difficult to pull a fixed wattage!  My strokes were varying from 170-225.  I could get close to my weight on average, but the standard of deviation was really high!   Guess I need to work on that.   The second thing I discovered was that even though the max effort strokes were limited, it still fried the glutes pretty well.   I guess it is a good sign that my power strokes were coming from my legs and butt rather than my back muscles.  I am definitely feeling like my form is generally pretty good - and that is a good thing with lots of long rows including a marathon on the near horizon.

Today was an early morning 10K.   Again, keeping on pace with the March Madness Challenge, and adding meters on for my World Rowing Challenge team. Go "Tweet Crew"!  (no, not the NASCAR Tweet Crew...)

Results from the last two days:


Description
Total Meters
Time
Pace/500m
Warmup
1,000
4:21.4
2:10.7
CFE Intervals
3,454
-
-
6K nightcap
6,000
26:24.7
2:12.0
10K (Wednesday)
10,000
47:19.5
2:21.9
Total for Day
20,454
Meters to go
604,549

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