Wednesday, March 10, 2010

More intervals

Tonight's CrossFit Endurance WOD was an interesting mix of intervals.  4x250m/1:00r, then 2x500m/1:00r, then 1250m done in intervals of 0:05/0:30r.  The unfortunate discovery is that the PM3 and PM4 monitors don't support work intervals of less than 20 seconds!  Seems like a pretty arbitrary decision.  So I couldn't accurately monitor my splits during the work phase... just had to set up a 1,250m row and count the intervals manually.  (I wonder if RowPro can do intervals less than 20 seconds?  I'll have to give that a try at home.)  Let's just say those were a lot of very intense 5 second bursts.   It really helped me focus on driving with my legs.

In any event, it was a long day with two really hard workouts (the CrossFit workout this morning was "Tabata This" - I'm already feeling it in my abs from 117 situps).  Glad I got the extra sleep last night.  Tomorrow will have a 10K row waiting for me when I wake up and another CrossFit workout at 5:00pm that Joe has described as "diabolical"...  and I'm actually looking forward to it!

Today's results


Description
Total Meters
Time
Pace/500m
Warmup
1,000
4:24.2
2:12.1
4x250m/1:00r
1,000
3:15.4
1:37.7
Rest Meters
44
-
-
2x500m/1:00r
1,000
3:21.4
1:40.7
Rest Meters
85
-
-
0:05/0:30r
1,250
-
-
Nightcap
5,725
28:30.5
2:29.3
Total for Day
10,104
Meters to go
665,003

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